Vitamins are vital components that the body requires in small quantities for functioning and staying healthy, and most can be obtained through eating a well-rounded, varied and balanced diet.
Supplements may be beneficial if your diet lacks certain essential foods or you have a medical condition that interferes with digestion, but it’s essential that you adhere to the instructions on the label or as prescribed by a healthcare professional.
Vitamin C
Vitamin C is an antioxidant, which works to neutralize free radicals produced when the body breaks down food or is exposed to pollution, radiation and tobacco smoke. Vitamin C plays an essential role in strengthening immunity while healing wounds faster. Furthermore, its regular consumption keeps skin healthier while slowing signs of aging down significantly.
Most North Americans get enough vitamin C through diet alone, though deficiency may occur among malnourished populations. Without enough vitamin C in one’s system, scurvy can occur – manifested as bleeding gums, loose teeth, swollen joints and anemia. High doses of vitamin C have not been shown to prevent cancer or reduce chemotherapy drug toxicity through clinical trials; instead it may help improve symptoms by acting as an antihistamine.
Vitamin E
Vitamin E is an antioxidative, or fat-soluble nutrient, that protects cells against damage. It can be found naturally in some foods – especially vegetable oils, nuts, leafy green vegetables and seeds – and as dietary supplements.
Alpha-tocopherol, which the body converts into tocotrienols via hydrolysis, is commonly found in vitamin E supplements. Of all forms of vitamin E available commercially, tocotrienols have more biological activity than synthetic dl-alpha-tocopherol (all rac-alpha-tocopheryl acetate and succinate).
Though some observational studies suggest vitamin E may help protect or delay cardiovascular disease, large randomized clinical trials have not demonstrated that routine vitamin E supplements significantly reduced cardiovascular events, coronary heart disease deaths or overall mortality rates. Furthermore, research suggests high doses may increase cataract risks for older adults.
Vitamin K
Vitamin K plays an essential role in blood clotting as well as bone health. According to some studies, those who consume more foods rich in vitamin K tend to have stronger bones and are less likely to break one. It can be found both as part of multivitamin complexes as well as separate dietary supplements which often combine it with calcium or vitamin D.
Vitamin K comes mainly from food sources like phylloquinone, which the body converts into menaquinone. Menaquinone subtypes vary according to length of their isoprenoid side chains (MK-2 to MK-13). Fermented foods like natto and miso contain higher concentrations of K2. High doses may interfere with anticoagulant medications like warfarin (Coumadin); check with your healthcare provider before taking vitamin K supplements if you take such drugs.
Biotin
Biotin is a water-soluble vitamin that assists the body in breaking down carbs, fats and proteins for energy use in metabolism. Additionally, it promotes hair and nail health as well as supporting a healthy pregnancy. Studies suggest it could potentially manage blood sugar levels; however more studies will need to be completed before any conclusions can be drawn.
Biotin, one of the B complex vitamins, plays an essential role in supporting the nervous system and nerve functions. By keeping nerve signals functioning optimally and providing protection from dementia and neurodegenerative disease.
Biotin can be found in many foods and supplements, including liver, cauliflower, salmon, whole grains and soybeans. As well as being found naturally in these sources, biotin supplements provide additional benefits, and serve as cofactors in five carboxylases involved with metabolism of fatty acids, carbohydrates and amino acids – commonly referred to as “vitamin H or vitamin B7.”
Zinc
Zinc is an essential nutrient for human bodies, essential in producing DNA, repairing cells, constructing proteins and acting as an antioxidant. Furthermore, zinc contributes to immune health benefits as well as growth, pregnancy and reproduction processes as well as taste vision and smell sensation.
One study conducted on people with type 2 diabetes who took zinc supplements revealed significantly reduced blood sugar levels and improved cholesterol profiles. Zinc may also help prevent age-related macular degeneration by slowing down retinal cell damage caused by vitamin A.
Over-consumption of zinc should not exceed the Recommended Dietary Allowance (RDA), which for adults is 11 mg daily and 12 mg per pregnant women. Excess zinc intake may cause diarrhea, nausea, stomach cramps and vomiting as well as impair copper and iron absorption in your body.
