Vitamins are organic substances found in food that support body functioning properly and should be easily accessible through eating a healthy balanced diet. Most individuals should be able to meet their dietary requirements for vitamins by adhering to this approach.
However, certain groups may need supplements, including pregnant women, individuals with certain health conditions and older adults.
Vitamin A
Vitamin A is an essential nutrient, essential for eye health, immunity, cell division and reproduction as well as protecting against certain infections. Too much Vitamin A may cause toxicity.
Preformed vitamin A (retinol) can be found in animal products like eggs, liver and milk as well as plants like leafy green vegetables, orange/yellow fruit/veggies, squash and tomato products and fortified foods. Alpha-carotene and beta-cryptoxanthin carotenoids can also be converted to vitamin A by our bodies.
Vitamin C
Vitamin C has long been touted for its immune boosting and cold fighting capabilities, and recently more and more research points towards its antioxidant benefits as well. Registered dietitian nutritionist Devon Peart outlines why water-soluble nutrients like Vitamin C are so crucial to our bodies and how to access sufficient amounts.
Vitamin C is an essential nutrient and powerful antioxidant, safeguarding molecules and cells against oxidative damage caused by free radicals. Furthermore, Vitamin C aids iron absorption while helping prevent cataracts.
Vitamin D
Vitamin D is a fat-soluble vitamin, essential to strong bones. Additionally, it reduces inflammation and strengthens immune function.
People can gain vitamin D through sun exposure or supplementation. A deficiency can result in rickets and osteomalacia; clinical trials have yet to demonstrate a benefit of adding extra vitamin D supplements as a form of prevention against cardiovascular disease (CVD); however, it does appear to reduce flu and COVID-19 infection severity.
Vitamin E
Vitamin E (alpha-tocopherol) is a fat-soluble vitamin which functions as an antioxidant. It assists with blood cell formation and widening, prevents oxidative stress and supports healthy skin and eyes.
Vitamin E supplements do not appear to lower the risk of preterm birth or prostate cancer; however, they could help protect eyesight associated with antipsychotic medication and slow vision loss in some individuals.
Vitamin K
Vitamin K helps control liver clotting factors while stimulating bone cells to produce proteins that strengthen bones and help prevent fractures.
Vitamin K2 can reduce bone loss and delay osteoarthritis progression in some individuals, though more research needs to be conducted. Furthermore, vitamin K2 intake has been associated with lower risks of cardiovascular disease (CVD) according to some studies.
Vitamin B1
Thiamin (vitamin B1) helps the body turn glucose into energy and has an important role in nerve function. People take Thiamin for low levels of the vitamin, beriberi and certain nerve diseases like Wernicke-Korsakoff syndrome.
Thiamin must be consumed regularly as its levels cannot be stored by your body, otherwise symptoms of deficiency include fatigue, depression, loss of appetite and swelling in legs or feet.
Vitamin B2
Vitamin K works in tandem with other B vitamins (B12, folic acid, niacin and pantothenic acid) to form red blood cells and maintain their healthiness, as well as to keep skin, eyes and nerves functioning optimally. It’s an integral component of keeping our bodies running optimally!
Water-soluble vitamins such as Vitamin D cannot be stored in the body, therefore daily doses must be consumed. Vitamin D can be found naturally in foods such as yeast, milk, eggs, organ meats and leafy vegetables.
Vitamin B3
B3 (nicotinic acid or nicotinamide), an essential water-soluble vitamin, works to assist certain enzymes and maintain healthy skin, nerves and digestive tract. Furthermore, this essential nutrient plays an essential role in the metabolism of food into energy for fueling our bodies.
Animal products, nuts, seeds, whole grains and green vegetables contain vitamin B12. Furthermore, most processed foods fortified with B12 provide additional amounts. It is rare to develop deficiency of vitamin B12 in developed nations.
Vitamin B5
Pantothenic acid, more commonly referred to by its scientific name pantothenic acid, works alongside other B vitamins to produce blood cells and convert food into energy for body use. Furthermore, pantothenic acid plays an important role in supporting healthy skin, eyes, and nervous systems.
Vitamin B5 is used to produce acetylcholine, an important chemical messenger essential for brain signalling. Studies have linked B5 deficiency with Alzheimer’s disease and myelin sheath damage; additionally it’s been known to help lower cholesterol.
Vitamin B6
Vitamin B6, or pyridoxine, plays an essential role in creating neurotransmitters that regulate mood. Furthermore, it assists the body with the metabolism of proteins, fats, and carbohydrates.
Pyridoxine can help alleviate symptoms of nausea and vomiting during pregnancy. You can find it in many multivitamin and mineral supplements you can purchase over-the-counter; however, too much vitamin B6 could pose health risks in some individuals.
