Vitamin supplements may help fill in nutritional gaps in your diet; however, they should only be taken when combined with a nutritionally rich and healthful diet.
At high doses, certain water-soluble vitamins such as Vitamin C and the B vitamins can be dangerously toxic. Folate (the chemical form of B9) may also be toxic in very high quantities as is laetrile cancer treatment medication.
Vitamin A
Vitamin A is an essential nutrient, vital to keeping eyes and skin healthy as well as supporting cell growth, immune function, and fetal development. You can find it both animal- and plant-based food sources like milk, fish, fruits vegetables and oils as well as in medicines used to treat psoriasis and other conditions; provitamin A carotenoids like beta-carotene can even be converted to vitamin A within the body!
Over-consuming preformed vitamin A found in supplements and certain medicines may result in serious side effects, including headache, blurred vision, dizziness, aches and pains, coordination problems and liver damage risk. A healthy eating pattern provides adequate vitamin A.
Vitamin C
Vitamin C, an abundant water-soluble nutrient found in many fruits and vegetables, is essential for the growth and repair of all body tissues, wound healing, iron absorption, immune system functioning and severe deficiency can result in anemia, bleeding gums and poor wound healing. High doses may interfere with certain lab tests as well as cause side effects like diarrhea or stomach upset if taken above the recommended daily allowance.
Researchers are investigating the potential of vitamin C to prevent and treat disease, but more studies must be conducted. Clinical studies often involve much larger dosages than what people typically ingest through diet.
Vitamin D
Vitamin D plays a major role in calcium absorption from food sources and maintaining adequate serum calcium and phosphate concentrations for healthy bone formation and maintenance, helping prevent rickets in children as well as osteomalacia in adults, while potentially decreasing cancer, heart disease, and depression risks.
Observational studies have demonstrated an inverse association between serum 25(OH)D levels and cancer incidence or mortality; however, results depend on factors like study population size and baseline comorbidities. A clinical trial called VITAL studied 26871 men and women 50+ free from cancer at study start-up to take either vitamin D with or without omega-3 fatty acids for five years [92].
The Recommended Dietary Allowance (RDA) of vitamin D for most healthy people is 600 International Units per day. People over the age of 70 require 800IU. The Tolerable Upper Intake Level (UL) for vitamin D intake per day is 4,000IU per day.
Vitamin E
Vitamin E (alpha tocopherol) is an essential nutrient, helping strengthen your immune system and protect cells against age-related cell damage. Furthermore, Vitamin E supports eye health as well as helping prevent heart disease.
Studies have suggested that vitamin E could potentially aid in the prevention or slowing of Alzheimer’s disease and other dementias; however, evidence remains inconclusive.
Studies have suggested that vitamin E supplements can enhance blood flow and decrease cardiovascular events such as heart attacks. Results from other randomized controlled trials, however, have been inconsistent.
Vitamin E may help lower several risk factors associated with heart disease, such as high blood pressure and triglycerides, while also improving endothelial function in people who already have cardiovascular disease. Longer-term studies are necessary to ascertain if vitamin E reduces mortality risk.
Vitamin K
Vitamin K, an essential nutrient required for blood clotting and bone metabolism, has recently emerged as an invaluable health-promoting nutrient. Research has linked it to lower risks of heart disease and bone fractures among other benefits.
Phylloquinone, found in leafy vegetables and some plant oils, is the main dietary source of vitamin K. Unfortunately, intestinal absorption of this form is low; to increase its uptake into your system add fat-rich food sources into your diet plan. Furthermore, bacteria in your large intestine may produce menaquinones themselves!
People at increased risk for low vitamin K levels are those suffering from digestive disorders, taking anticoagulant drugs or experiencing bleeding problems, as well as those taking anticoagulant medicines for these purposes. Furthermore, vitamin K deficiency has also been linked to osteoporosis; vitamin K helps the enzyme that carboxylate osteocalcin within bones to function effectively.
