Vitamins are essential nutrients that play an essential role in our bodies, such as fighting infections. While they’re often consumed through food sources, supplements can also be taken under medical supervision.
Vitamins include Retinol (Vitamin A), vitamins C and E, the water-soluble B vitamins Thiamin, Riboflavin, Niacin, Folic Acid, Pantothenic Acid and Biotin; as well as various minerals like Calcium Phosphate Iron Magnesium.
Vitamin A
Vitamin A is a fat-soluble vitamin that benefits your eyesight, organ function and immunity as well as skin, hair and lung health. Additionally, it lowers cancer risks and aids the normal development of babies while still in gestation. Vitamin A can be found both preformed form (retinol) or plant foods converted to preformed vitamin A like beta-carotene which then convert to preformed forms like retinal.
Vitamin A is necessary to produce pigments which allow your retinas to work optimally under low light, helping you see at night. Furthermore, vitamin A plays an integral part of reproductive health and may prevent birth defects; however excessive consumption can lead to toxic levels in the body and be toxic.
Vitamin B
B vitamins are water-soluble nutrients that play a crucial role in maintaining overall body health, found in foods like yeast, seeds, meat, milk vegetables and eggs.
They serve as coenzymes in numerous essential catabolic and anabolic enzymatic reactions, particularly important for brain functions like methylation, DNA/RNA synthesis, and signaling. [1,2]
Thiamine, riboflavin, niacin, pantothenic acid pyridoxine biotin folate and vitamin B12 (also called cyanocobalamin) are essential vitamins for human life and play an essential role in energy production from cells. Any deficiency of any of these vitamins can result in serious health complications including weakness fatigue digestive problems. [3,4]
Vitamin C
Vitamin C is one of the body’s primary water-soluble antioxidants, protecting essential molecules like proteins, lipids (fats), carbohydrates and nucleic acids from oxidative damage and participating in recycling other antioxidants.
Your body does not produce vitamin C on its own, so it is vital that you get enough from food sources. Low intakes lead to scurvy, which causes loose teeth, bleeding gums and anemia.
Long-term oral supplementation with vitamin C does not seem to reduce the incidence of colds or chronic illnesses such as heart disease and cancer; however, high doses taken orally could interfere with absorption of iron and other essential nutrients.
Vitamin D
Vitamin D can be produced naturally in response to sunlight exposure; it is also found in food such as fatty fish, beef liver, and egg yolk. Fortified foods and supplements also supply it. Once in circulation, vitamin D begins performing a hormone-like role by maintaining calcium/phosphate homeostasis and stimulating bone formation.
Vitamin D may reduce your risk of cancer, depression and autoimmune diseases such as multiple sclerosis. Furthermore, it has been found to prevent or slow aging by improving cognitive function and slowing bone loss rate. Furthermore, vitamin D plays an essential role in treating conditions related to bones and teeth such as rickets in children and osteomalacia in adults.
Vitamin E
Vitamin E is an antioxidant, which protects cells against damage by widening blood vessels and preventing excessive clotting. It can be found in vegetable oils, leafy vegetables, nuts, seeds, meats, and fortified cereals; and also sold as dietary supplements.
Vitamin E could potentially help high-risk pregnant women avoid pre-eclampsia and lower the risk of heart attack in people living with diabetes; further research needs to be completed in this regard.
Consuming high doses of vitamin E supplements could increase the risk of hemorrhagic stroke and may interact with anticoagulants and cancer drugs; before taking, consult with your healthcare provider first.
Vitamin K
Vitamin K (phylloquinone and menaquinone) produces proteins essential for blood clotting and bone health, and prevents calcium build-up that could lead to heart disease.
Vitamins K1 and K2 have very low potential for toxicity, with no known side effects. Their metabolic breakdown occurs quickly in the body and excreted in urine or feces.
Studies conducted to date have linked high consumption of phylloquinone with lower risks of osteoporosis; however, more research needs to be conducted. Vitamin K2 may help protect heart health by preventing calcium deposits in arteries – it’s often referred to as “vitamin K for the heart”.
