Sophia Speroff, MPH, RD is an experienced registered dietitian specializing in public health and population wellness. Her specialty areas include diabetes prevention/management programs as well as community nutrition programming.
Vitamins play an essential role in keeping our bodies functioning smoothly, supporting a strong immune system and acting as powerful antioxidants. While most can get all their necessary vitamins through eating healthily and receiving supplements when necessary due to medical conditions or pregnancy, supplements may also be needed in certain instances.
Vitamin A
Vitamin A refers to a class of fat-soluble compounds which includes retinol, retinal, and various provitamin A carotenoids such as beta-carotene. Vitamin A can be found in many animal products like glandular meats and fish liver oils as well as in some vegetables and fruits like dark-green leafy vegetables and yellow and orange fruits.
Dietary supplements containing preformed vitamin A (retinol) and its precursors such as retinatan are available to treat psoriasis and T-cell lymphoma skin effects, in conjunction with prescription medicines like acitretin (Soriatane) and bexarotene (Targretin).
Vitamin C
Vitamin C, also known as L-ascorbic acid, is an indispensable vitamin that forms part of our bodies’ natural collagen supply for growth and repair, acting as an antioxidant to protect against oxidative damage including age-related degeneration as well as some cancers.
Vitamin C can be safely consumed at high doses without adverse side effects; however, severe deficiency (which leads to scurvy) can occur without sufficient Vitamin C intake. Vitamin C is found naturally in many food products as well as being available as dietary supplements.
Vitamin D
Vitamin D is essential for bone health and other body functions, with deficiency resulting in both children experiencing rickets and osteomalacia as adults, plus being found in foods such as fish, eggs, and fortified milk. The VITAL clinical trial randomly assigned people with differing serum 25(OH)D concentrations to either supplementation or placebo treatment over five years – making up one arm of this trial.
Vitamin E
Vitamin E is a fat-soluble vitamin with antioxidant properties. It could provide protection from damage caused by free radicals – which have been implicated in numerous chronic conditions including heart disease and cancer.
Large doses of vitamin E supplements could increase bleeding when taken alongside certain anticoagulant (blood thinner) drugs like warfarin (Coumadin) or antiplatelet medications like clopidogrel (Plavix). Therefore, prior to taking high-dose vitamin E supplements consult your healthcare provider first.
Vitamin K
Vitamin K plays an essential role in blood clotting and bone formation and maintenance. As a fat-soluble nutrient, it is found in green leafy vegetables, liver, broccoli and vegetable oils; additionally it can also be produced naturally by bacteria living in our large intestines.
Studies conducted through observation suggest that vitamin K consumption (phylloquinone and menaquinones) may be negatively related to knee osteoarthritis; however, more research must be conducted.
Vitamin B1
Thiamine (Vitamin B1) is an essential water-soluble vitamin, essential to helping the body convert carbohydrates to energy. Thiamine is also essential to the health of liver, skin, hair and eyes as well as nervous systems – and its absence leads to beriberi (tingling or numbness in feet and hands, weakness and poor reflexes).
Thiamine supplements may provide relief for some suffering from depression and can increase memory and concentration abilities.
Vitamin B2
Vitamin B2, or riboflavin, is an essential nutrient essential to energy production and can be found in foods like eggs, milk, meat, broccoli, brewer’s yeast, whole grains and fortified breads and cereals.
Most healthy eaters generally get sufficient B2, but those on vegan diets or with certain medical conditions may require supplements for B2.
Vitamin B3
Vitamin B3 is essential to our bodies because it assists the digestive and nervous systems in functioning optimally and converts food we eat into energy.
Vitamin B-6 (pyridoxine) is one of the water-soluble B vitamins and can be found in yeast, lean meats, fish, whole-grain cereals, milk, eggs, peanuts, green vegetables and enriched breads. Furthermore, our bodies produce it naturally via tryptophan amino acids.
Vitamin B5
Vitamin B5, commonly referred to as pantothenic acid, plays an essential role in helping your body produce red blood cells and convert food into energy. Studies suggest taking supplements may also help lower unhealthy cholesterol levels.
Nutrition has also been shown to support skin, hair, eye, and liver health – so making sure you include enough in your daily diet is vitally important.
Vitamin B6
Vitamin B6 (also referred to as pyridoxine) helps produce neurotransmitters that help regulate mood. One study suggests it could also ease PMS symptoms like depression and irritability for premenopausal women.
Diet is key in combatting vitamin B6 deficiency, which can lead to nerve pain, anemia and confusion. Food sources rich in this essential nutrient include chicken, bananas, potatoes and fortified cereals.
