Vitamins are organic substances which play an essential role in our bodies. An optimal diet should provide most of the vitamins you require.
There are 13 essential vitamins: A, C, D, E and K (plus folate or folic acid). You can get most of these through eating healthily.
Vitamin A
Vitamin A is widely utilized to maintain eye and skin health, normal growth and development, and strengthen the immune system. Furthermore, it may also be effective at treating colds, influenza, pneumonia, measles shingles chickenpox infections as well as infections of the respiratory tract.
Vitamin A can be found both in animal products (in the form of preformed vitamin A such as retinol) and plants (as provitamin A carotenoids such as beta-carotene). A deficiency can result in issues for eyes, skin, and immune systems.
Vitamin C
Vitamin C (ascorbic acid) is essential for growth and repair of tissues throughout the body, from bones to tendons and blood vessels. It aids iron absorption while aiding collagen formation for maintaining bones, tendons, blood vessels and maintaining collagen structure in joints and ligaments. Furthermore, vitamin C has also been proven effective against scurvy, low blood pressure and some forms of cancers.
Vitamin C is a water-soluble vitamin. Foods rich in Vitamin C such as citrus fruits, green vegetables, tomatoes and potatoes. You can obtain supplements without needing a valid prescription.
Vitamin D
Vitamin D helps the body absorb calcium and phosphate – minerals essential to strong bones – from food. According to registered dietitian Devon Peart, most adults should consider taking daily vitamin D supplements during autumn and winter seasons.
Low levels of vitamin D in children can result in rickets, leading to bone deformities and pain. Adults may be more affected; lack of Vitamin D deficiency can cause osteomalacia as well as gene regulation issues.
Vitamin E
Vitamin E is an antioxidant that protects cells from free radical damage, while also helping reduce inflammation, support immune function and eye health, and promotes eye wellness.
Studies suggest that taking high doses of vitamin E might help protect against heart disease. But other randomized clinical trials showed that vitamin E supplements don’t lower cardiovascular event or death risks [20], and could even increase them, possibly increasing hemorrhagic stroke risks as a side effect [22-24].
Vitamin K
Vitamin K is essential for blood clotting and bone health, helping activate proteins to prevent calcium buildup in arteries – helping lower your risk of cardiovascular disease.
Vitamin K exists in two forms naturally: vitamin K1, also known as phylloquinone, can be found in plants; while menaquinone – found in animal foods and fermented products as well as being produced by bacteria within your gut – provides access to it.
Vitamin B1
Vitamin B1 (thiamine), the original B vitamin discovered, helps your body convert carbohydrates to fuel while also improving energy production, nerve and muscle function, and memory retention.
Thiamine can be found in foods like poultry, beans and fortified breads. As part of an eight-member water-soluble vitamin group known as B complex that includes riboflavin (B2), niacin (B3), pantothenic acid (B5) pyridoxine (B6) biotin and cobalamins (B12), these water soluble vitamins do not store within our bodies – therefore making sure we always have access to enough.
Vitamin B2
Vitamin B2, commonly referred to as riboflavin, is part of a group of water-soluble B vitamins (which includes B6 and folate) which work to produce energy within our bodies. All B vitamins help create energy production from within.
Riboflavin can serve many other functions, including aiding the production of steroid hormones and red blood cells. It can be found in many food sources as well as supplements.
Vitamin B3
Vitamin B3, commonly referred to as niacin, is one of the water-soluble B complex group vitamins. It comes in three forms – nicotinic acid, niacinamide and inositol hexanicotinate.
Niacin is essential in the formation of DNA and for turning food into energy, helping lower cholesterol levels while also balancing triglycerides in your blood. Furthermore, it releases substances which open up blood vessels, helping reduce high blood pressure.
Vitamin B5
As with other B vitamins, Vitamin B5 (also called pantothenic acid) is vitally important to human physiology and must be present for numerous physiological processes to function optimally. It plays a vital role in fatty acid metabolism, protein synthesis, and producing coenzyme A.
Diets typically contain enough Vitamin B5 for healthy individuals to meet their requirements; supplements are only suggested if dietary intake falls short. Supplements can help lower triglyceride and “bad” LDL cholesterol levels while raising “good” HDL levels.
Vitamin B6
Vitamin B6, more commonly referred to as pyridoxine or pyridoxal 5’phosphate, works in conjunction with folate and vitamin B12 to produce red blood cells and other immune system cells, while also helping lower levels of homocysteine, an amino acid linked to heart disease.
Studies indicate vitamin B6 may reduce symptoms associated with premenstrual syndrome, such as moodiness and bloating, while also potentially decreasing anemia risks when taken alongside other B vitamins – specifically Vitamin B12. It can be found in poultry, fish, potatoes, bananas and fortified cereals.
