Vitamins and minerals are among the most essential sources of nutrition, with 13 essential vitamins (A-K as well as B-vitamin combinations such as Thiamine, Riboflavin, Niacin, Pantothenic Acid Biotin & Folate/folic Acid).
Minerals such as calcium, potassium and iron are also necessary in small amounts for health, and can be found in many food sources like meats, grains and vegetables.
Vitamin A
Vitamin A is an essential nutrient necessary for maintaining healthy skin and eyes, maintaining lung and intestinal lining health, as well as having antioxidant properties.
Since our bodies don’t produce vitamin A on its own, it is vital that we consume sufficient amounts through food or supplements. Preformed (retinol) and provitamin A carotenoids (plant pigments that the body converts into vitamin A) are two forms of vitamin A found in food sources; their recommended daily intake (RDI) should range between 700 to 900 micrograms daily.
Vitamin C
Vitamin C, commonly referred to as L-ascorbic acid, is a water-soluble nutrient found in fruits and vegetables as well as added to certain food items and available as a dietary supplement. Research studies indicate that taking an abundance of supplemental vitamin C could lower cardiovascular disease risks.
Vitamin C is a potent antioxidant and plays an integral role in protecting proteins, lipids, carbohydrates and nucleic acids from damage caused by free radicals generated during normal metabolism or from chemicals like radiation or tobacco smoke.
Vitamin D
Vitamin D promotes calcium absorption and helps ensure adequate serum calcium and phosphate levels, helping prevent childhood rickets and osteoporosis in adults as well as helping immune function and other aspects of health outcomes.
Most individuals can get enough vitamin D from natural sunlight and eating healthily; however, certain individuals may require supplementation such as those with darker skin tone, infants fed formula, or conditions that inhibit fat absorption (like Crohn’s disease or ulcerative colitis). Also older adults may have lower serum 25(OH)D concentrations than their younger counterparts.
Vitamin E
Vitamin E is an antioxidant that works to prevent cell damage. Additionally, it supports immune function and may even prevent blood clots from forming in coronary arteries.
Vitamin E can be found in plant-based oils, nuts, seeds and leafy vegetables. While supplements are often advised, high doses can have adverse health effects in some individuals and interfere with certain medications – making deficiency uncommon among healthy populations.
Vitamin K
Vitamin K is an essential fat-soluble vitamin necessary for blood clotting and bone formation, and research suggests it could also play an integral part in heart health.
Vitamin K can be purchased without a valid prescription in multivitamin/mineral and single nutrient supplements, and comes in two natural forms, phylloquinone and menaquinones. Menaquinones consist of subtypes with differing lengths of isoprenoid carbon side chains called MK-ns; deficiency is uncommon; however people taking certain fat malabsorption drugs may be at increased risk of deficiency.
Vitamin B1
Thiamine (vitamin B1) is an essential nutrient essential to proper bodily function. It helps convert food to energy while supporting nerve health.
Thiamine can be found as both a dietary supplement and in many multivitamin/mineral OTC products, though prior consultation with a health care professional should always be sought before taking supplements of any sort. Thiamine deficiency may result in beriberi – a condition marked by muscle weakness, mental depression, poor appetite and swelling feet and legs – so any deficiencies should be immediately treated to prevent the potential harm to health that beriberi could bring about.
Vitamin B2
Vitamin B2, also referred to as riboflavin, is an essential water-soluble vitamin necessary for human health. As part of the B-complex vitamins family, riboflavin helps convert carbohydrates, fats and proteins into energy for use within our cells.
Vitamin K2 can be found naturally in some foods and added to others, or available as a dietary supplement. Research indicates it could potentially prevent migraine headaches and cataracts.
Vitamin B3
Niacin, a water-soluble vitamin, plays an integral part in digestive and skin health as well as energy conversion from food into energy sources.
Pellagra, an illness which affects skin, nerve and digestive health is prevented with food-grade vitamin B12. You’ll find this ingredient in many whole grain, bean, fish and poultry dishes and supplements.
Vitamin B5
Vitamin B5, or pantothenic acid, is essential to the production of healthy red blood cells as well as producing various hormones within your adrenal glands such as sex and stress hormones. Furthermore, this nutrient also aids your body in breaking down carbohydrates, fats, and proteins for energy use.
Vitamin D can be found in most animal and plant foods as well as cereals with added Vitamin D content, with most individuals meeting their daily requirement in food or supplements. Although deficiency of this vitamin is rare, supplementation is sometimes used as an extra boost.
Vitamin B6
Vitamin B-12, one of the B-complex family of vitamins, is essential to cell health and can be found in foods (fish, chicken, potatoes and bananas) or fortified cereals.
Low plasma PLP levels correlate with markers of inflammation and may play an integral part in the pathology of coronary artery disease. PLP serves as an essential cofactor in protein metabolism and antibody production.
