Vitamins are vital micronutrients that play essential roles in our bodies and must be consumed from foods with natural sources to remain healthy and survive. Vitamin D3 has long been acknowledged for its vitality to our wellbeing and survival.
Vitamins are water or fat-soluble nutrients, meaning any excess is excreted through urine. Unlike minerals, which can be synthesized by the body directly, vitamins must come from food sources in your diet to be effective.
Vitamin A
Vitamin A, also known as retinol, is a fat-soluble vitamin essential for many processes within the body, such as maintaining healthy vision, maintaining immunity and supporting foetus development in utero. It’s found in animal liver, breakfast cereals fortified with it and vegetables; also available as supplements and dietary pills; too much of this nutrient can be harmful.
Studies suggest that taking vitamin A supplements such as retinol, retinyl palmitate, provitamin A beta-carotene or combinations may help prevent night blindness and slow the decrease in eyesight associated with age. Vitamin A plays an essential role in cell communication, growth, and development, as well as in producing natural chemicals which combat infection. Retinoic acid (RA), produced by antigen-presenting cells in the skin and mucous membranes lining airways, digestive tract, and urinary tract, may act as a barrier against infection. Furthermore, it helps convert CD4 T-lymphocytes into regulatory T-lymphocytes that suppress other immune cells that may cause inflammation.
Vitamin B6
B6 (also referred to as pyridoxine) is one of the water-soluble vitamins essential for many bodily processes, from metabolism of fats, proteins and carbohydrates, red blood cell production and DNA formation all the way through to maintaining healthy nerves, livers and skin.
Premenstrual Syndrome, or PMS, symptoms such as depression and irritability may be reduced with vitamin B6, believed to help produce neurotransmitters such as serotonin and GABA that regulate mood.
Studies suggest that taking high doses of vitamin B6 as a supplement could slow cognitive decline associated with aging and Alzheimer’s disease by reducing homocysteine levels in the body, although additional research should be conducted. It can be found in foods like meats, whole grains, nuts and fortified breakfast cereals containing it; moreover it serves as a cofactor in producing several enzymes and hormones like progesterone and testosterone which play key roles in health.
Vitamin C
Ascorbic acid or ascorbate, commonly referred to as the primary water-soluble vitamin, is an essential nutrient essential to body functions such as protecting proteins, lipids (fats), carbohydrates and nucleic acids (DNA and RNA) from damage caused by free radicals. Ascorbate has also been found beneficial in supporting immune functions as well as various metabolic processes throughout the body and serves as a natural antioxidant helping recycle other antioxidants such as Vitamin E.
Multiple observational studies have reported modestly inverse associations between vitamin C consumption and cancer risk; however, results of randomized controlled trials vary considerably.
Vitamin C can be found in fruits, vegetables and dietary supplements like tablets, capsules and powders. As supplements are not regulated by the Food and Drug Administration (FDA) like prescription drugs are, their amounts may differ considerably; before adding supplements to your diet it’s wise to speak to either your healthcare provider or registered dietitian nutritionist (RD/RDN).
Vitamin D
Vitamin D plays an integral part in bone health and strengthens bones by aiding calcium absorption, contributing to heart health, and helping fight infection. Our bodies naturally produce vitamin D when exposed to sunlight; alternative sources include food fortified with it or supplements; two forms are D2 (ergocalciferol) and D3 (cholecalciferol), with D3 being more easily absorbed by our bodies than D2.
Observational studies demonstrate that lower than optimal serum 25(OH)D levels are linked with an increased rate of several forms of cancer, such as breast, colorectal, lung, pancreatic, and prostate cancers. Unfortunately, no randomized clinical trials have demonstrated whether vitamin D supplementation reduces either cancer risk or overall mortality rates.
Observational studies have suggested that adequate vitamin D levels might decrease the risk of multiple sclerosis (MS). Unfortunately, however, a recent large clinical trial failed to show any benefit of supplementing with extra Vitamin D on symptoms, progression, or recovery – however these trials used different doses so more research needs to be conducted in this area.
