Vitamins are organic molecules your body requires in small amounts for proper functioning. You can obtain most of your vitamins by eating a varied and healthful diet consisting of meats, vegetables, fruits and dairy products with added vitamins.
Water-soluble vitamins include Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5) and Pyridoxyine/Folic acid. Fat-soluble vitamins include A, D and E.
Vitamin A
Vitamin A is a fat-soluble vitamin and part of both retinoids (vitamin A plus its metabolites retinal and retinoic acid) and provitamin A carotenoids (alpha-carotene, beta-carotene and zeaxanthin). Vitamin A plays an integral role in immune function, cell communication, growth and development; eye health (protecting cornea and conjunctiva; supporting low light vision); as well as overall development. It’s necessary for immunity; cell communication between cells, growth in both directions; immune function; cell communication between cells as well as development during gestation; cell communication between them). Vitamin A plays an integral part in immune function; cell communication between cells; cell communication between them all, growth during gestation as fetal development. Finally it plays its part in maintaining cornea and conjunctiva protection; immune function.
Preformed vitamin A can be found in animal products like liver and eggs, along with plant foods like dark leafy vegetables, sweet potatoes, carrots and pumpkin, as well as supplements. Your body converts provitamin A carotenoids into preformed vitamin A for absorption by your cells; too much may be toxic in pregnant women who may have higher levels of retinol than is necessary, so it’s essential that pregnant women adhere to recommended dosage levels. A deficiency can cause dry eyes which increases your risk for infectious diseases like pneumonia and diarrheal illnesses while leading to vision loss in many.
Vitamin D
Vitamin D is vital in maintaining optimal calcium levels in the body, as well as supporting healthy bones and muscles. Vitamin D can be produced naturally through exposure to direct sunlight on skin, with some sources including fish, egg yolks, fortified dairy products, as well as supplements containing it available as foods or dietary supplements.
Studies demonstrate that vitamin D supplementation can increase serum 25(OH)D levels, but results from clinical trials vary with respect to various health outcomes. According to the committee that established dietary reference intakes (DRIs) for vitamin D, there was insufficient evidence showing its link with resistance against chronic diseases or functional measures other than bone health.
Vitamin D intake should be carefully monitored because overdosage of fat-soluble vitamins can have harmful side effects, including kidney failure, soft tissue calcification and heart valve calcification, hypercalcemia and hyperphosphatemia. Furthermore, excessive vitamin D consumption with certain medications could interfere with their absorption.
Vitamin E
Vitamin E is an invaluable antioxidant, protecting cells from damage. Studies also indicate it could reduce heart disease risk as well as some forms of cancer risk.
Assimilate may help protect against certain brain and nerve diseases such as Alzheimer’s and Parkinson’s by increasing blood flow to the brain, while anti-inflammatory properties and cholesterol lowering properties make for potential benefits.
Vitamin E is recommended as part of an adult’s daily diet at 15 mg (or 22 international units, IU). It can be found in various sources including nuts, seeds, vegetable oils and some fruits.
Vitamin E comes in eight different forms known as tocopherols and tocotrienols; only alpha-tocopherol is utilized by the body. Being fat soluble, alpha-tocopherol can be stored in fat tissues of the body and found in many foods or as supplements; however, high doses have been linked to increased mortality risk according to some studies.
Vitamin K
Vitamin K plays an essential role in blood clotting, bone metabolism and controlling calcium levels in your bloodstream. Furthermore, it activates proteins which prevent calcification in blood vessels – something which may protect the heart.
Vitamin K1 (phylloquinone), is most often found in green leafy vegetables and some plant oils such as soybean, canola, olive, cottonseed etc. Fermented foods such as sauerkraut, natto and miso can provide less commonly seen forms such as vitamin K2 (menaquinone). Your gut bacteria produce this less frequently occurring type of vitamin K.
Vitamin K plays an essential role in blood clotting, helping wounds heal quickly. Additionally, it’s necessary for producing four of the proteins required to produce osteocalcin which strengthens bones; additionally, vitamin K2 prevents arterial calcification; further studies have linked higher intakes with better bone health and reduced hip fracture risk (be sure to consult your physician first when starting any new dietary supplements or blood-thinner medications such as Warfarin (Coumadin). Further investigation needs to take place into its other benefits.
