Experts generally advise consuming whole food sources of vitamins and minerals like fruits, vegetables, meats and dairy products in order to obtain sufficient vitamins and minerals; however some individuals may require supplements.
Thiamine, riboflavin, niacin, pantothenic acid, vitamin B6 folate and B12 are essential vitamins that the human body cannot produce on its own and must obtain through food sources.
Vitamin A
Vitamin A (retinol and retinoic acid) is an essential fatty-soluble nutrient necessary for vision, immunity and skin health. Additionally, it promotes reproductive health and supports fetal development. You can find vitamin A in animal products such as liver, milk and eggs as well as plant foods like dark leafy greens, carrots, sweet potatoes and spinach.
Vitamin A deficiency is relatively uncommon in the United States but may develop among people suffering from digestive conditions like celiac disease, cirrhosis or cystic fibrosis; or taking medications that interfere with their body’s absorption of fat-soluble vitamins. Too much preformed Vitamin A can be toxic.
Vitamin C
Vitamin C (ascorbic acid) is essential to healthy skin, tendons and bones, acting as a powerful antioxidant and mitigating free radical damage. Linus Pauling was one of the original promoters of megadose vitamin C supplements as a cure for colds and other chronic illnesses; however, clinical trials with large dosages have failed to show significant benefits for such conditions.
People should get most of their vitamin C needs met from eating a well-rounded diet that contains fruits, berries and vegetables. Consumption of supplements beyond the Recommended Daily Allowance may increase risk for adverse health effects like kidney stones or stomach upset.
Vitamin D
Vitamin D helps your body absorb calcium for strong bones, but also plays an integral part in other aspects of physiology – including blood pressure regulation, cell signaling and immune function.
People with darker skin need additional time in the sun in order to produce adequate levels of serum 25(OH)D, and may require supplementation of vitamin D. Individuals living with medical conditions that impair fat absorption such as liver disease, cystic fibrosis, Crohn’s disease or ulcerative colitis are at increased risk of vitamin D deficiency due to an inability to adequately consume this vitamin through food sources.
Dietary sources of vitamin D include fatty fish, milk, and fortified foods. Most adults meet their vitamin D dietary requirements through these sources.
Vitamin E
Vitamin E (tocopherol) is an antioxidant nutrient that protects body tissue from free radical damage while improving immune function. It can be found naturally in plants and some animals’ oils as well as multivitamin products and dietary supplement form; alpha-tocopherol being its preferred form for maintaining in the body.
Studies of vitamin E’s effects on cancer have not identified it as being effective at either preventing or treating any specific form. However, clinical trials involving high doses have linked vitamin E supplements with an increased risk of prostate cancer among male participants in clinical trials; other research indicates taking Vitamin E supplements could increase your chances of heart disease.
Biotin
Water-soluble vitamin that works by helping enzymes break down substances in the body into energy for fuel, while simultaneously aiding tissue development. Found in yeast, whole milk, egg yolks and organ meats and consumed daily in small doses; also referred to as vitamin H or B7.
Biotin is available without a valid prescription as both a standalone nutrient supplement and as part of multivitamin products. It’s typically taken to treat hereditary disorders of biotin metabolism as well as prevent deficiency (which manifests with brittle nails, thin hair and dry, flaky skin). Even at high dosages oral biotin hasn’t been linked with any adverse side effects; however it should be disclosed if taking this vitamin. Since biotin may interfere with laboratory tests it’s best advised that you inform your physician if taking this vitamin supplement or taking any other vitamin products while taking it may alter results so always let them know!
Niacin
Niacin (vitamin B3) is essential to human life. It plays a pivotal role in energy synthesis and cholesterol regulation, helping prevent atherosclerosis and other chronic conditions. Niacin is water-soluble so excess quantities are excreted via urine; foods rich in this mineral include fish, poultry, pork and beans containing sufficient levels. Most adults require 16 mg for men and 14 mg for women per day as recommended daily allowance (RDA).
High doses of niacin can lead to flushing, which is characterized by warmth, redness, itching or tingling in the skin and face. Supplements containing nicotinic acid or nicotinamide that do not cause flushing may be available to those seeking to avoid this side effect.
