Vitamins and minerals are essential nutrients that support healthy bones, blood, muscles and immunity. But they’re not created equal – some have more medicinal effects than others.
Body can’t produce water-soluble vitamins (Vitamin C, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Pyridixine B6 and Folate/Folic Acid). Therefore they must come from food sources like fruits and vegetables; with exception to Vitamin A.
Vitamin A
Vitamin A is an indispensable fat-soluble vitamin, offering multiple health advantages to our bodies. It plays a vital role in maintaining good vision and immune function as well as cell reproduction and growth, contributing to corneal development and lung growth, while protecting us against disease and infection.
RH is essential for reproductive health as it promotes sperm and egg development and contributes to placental and fetal tissue development. Furthermore, RH forms part of the pigment rhodopsin found in retina of eyes which assists with night vision adaptation to low light conditions and night vision improvement.
Vitamin A can be found both in food and supplements; however, in high doses synthetic vitamin A can be toxic and should be used with caution.
Vitamin C
Vitamin C is an antioxidant nutrient, essential for protecting cells from free radical molecules that damage their structures and making collagen, an essential protein in maintaining bone, cartilage and tendon strength. Although deficiency of this vitamin in the US is rare, low intake can occur for those experiencing severe intestinal malabsorption problems or taking medications like antacids for prolonged periods.
Vitamin C can be found in many fruits and vegetables, particularly citrus fruit, red and green peppers, kiwi fruit, strawberries and broccoli. Women should aim to take 75 mg a day as supplement doses while men should aim to take 90 mg. Vitamin C supplements generally well-tolerated with some medications interfering; nausea and diarrhea being among its common side effects.
Vitamin D
Vitamin D is an essential nutrient, helping regulate calcium and phosphorus intake while supporting bone structure. Naturally found in fish, eggs, fortified foods and sunlight exposure; skin cells also produce their own supply. While not essential in its own right, Vitamin D plays many other functions throughout the body; insufficient levels may lead to soft bones and deformities in children and rickets in adults.
Vitamin D comes in two forms, D2 (ergocalciferol) and D3 (cholecalciferol), both easily absorbed by the body; however D2 may require a valid prescription to obtain. Over-the-counter D3 products can also be more readily absorbed. People at risk of vitamin D deficiency include those suffering from cystic fibrosis or Crohn’s disease, spending limited time outdoors, having darker skin tone or taking medications that interfere with its absorption.
Vitamin E
Vitamin E, a fat-soluble vitamin, offers many protections to cell constituents against free radical damage caused by free radicals and helps prevent blood clots that can lead to heart attacks or venous thromboembolism. Furthermore, as an antioxidant vitamin E inhibits LDL cholesterol oxidation while also decreasing inflammation levels and improving insulin resistance.
Clinical trials have not demonstrated that routine vitamin E supplementation reduces cardiovascular disease (CVD) incidence, morbidity or mortality among people with traditional risk factors for CVD such as smoking cigarettes and high levels of blood pressure and blood lipids. However, it might help some with nonalcoholic fatty liver disease.
Food-grade vitamin E esterification increases its stability. Your body then converts this form to alpha-tocopherol for use by the brain, according to one randomized trial. However, one such trial found that 2,000 IU daily vitamin E consumption didn’t help slow mild cognitive impairment – sometimes an early indicator of Alzheimer’s disease – progression.
Vitamin K
Fat-soluble vitamin K helps your body produce proteins essential for blood clotting and bone metabolism. Not only is it crucial for maintaining good circulation, but it can also aid bone health by controlling how quickly bones release calcium into circulation.
Vitamin K1 in its form known as phylloquinone can be found in plant foods, and serves as the main dietary source. Once consumed by bacteria in your large intestine, however, phylloquinone will convert to longer chain menaquinones known as Vitamin K2, with lengths ranging from MK-2 to MK-13 [1].
Some observational studies have demonstrated an association between vitamin K intake or status and weak, brittle bones (osteoporosis). Yet further investigation must be undertaken; vitamin K2’s long side chain allows it to remain active within your system for days while its counterpart (vitamin K1) is utilized by the liver almost instantly.
