Vitamins are vital components of our bodies, serving a multitude of essential functions. Most individuals can obtain their daily recommended amounts through eating a varied diet with plenty of fruits and vegetables.
But some individuals may need vitamin supplements. Learn about what vitamin do, which foods provide good sources, and if too much of one can cause health risks.
Vitamin A
Vitamin A is a fat-soluble nutrient essential for maintaining optimal skin, eye, and immune health. Additionally, it promotes cell division and reproduction – including fetal development – supporting cell division as well as growth. Preformed vitamin A (retinol) can be found in animal products like liver eggs and dairy as well as plant sources like carrots and kale.
Many prescription medicines, including those for treating psoriasis (acitretin) and T-cell lymphoma (bexarotene), contain vitamin A as an ingredient. Unfortunately, too much vitamin A can be toxic.
Vitamin C
Vitamin C is water-soluble and found in many foods including citrus fruits, tomatoes and tomato juice, strawberries, kiwi fruit, broccoli and peppers. People can meet their daily requirements through healthy eating or multivitamin supplements and other dietary supplements.
High intakes of vitamin C supplements have been associated with lower blood pressure in some studies; however, evidence remains mixed [8,9]. It’s also thought that large doses may cause oxidative damage as they act as pro-oxidants in certain cell types at higher concentrations.
Vitamin D
Vitamin D helps ensure optimal calcium absorption by the intestinal tract and maintains adequate serum concentrations to avoid hypocalcemic tetany (involuntary contraction of muscles that causes cramps). Sufficient levels of Vitamin D also help protect children against rickets while osteomalacia affects adults.
Though signs and symptoms of vitamin D toxicity are unlikely at intakes below the upper-limit (UL), research indicates that higher-than-recommended doses could potentially have adverse health effects over time, including an increase in risk for diabetes in certain individuals [175],[176].
Vitamin E
Vitamin E, a fat-soluble vitamin, is vital to the wellbeing of your brain, eyes, skin and blood cells. You’ll find naturally occurring sources like almonds, tomatoes and spinach; any shortage can cause nerve pain and vision issues; alternatively it’s available as supplement in forms like d-alpha-tocopherol and mixed tocopherols.
An ideal way to obtain vitamin E is through eating healthily; however, before taking any supplemental forms it’s essential that you first consult your physician as vitamin E may interact with certain medications.
Vitamin K
Vitamin K is essential to blood clotting and bone health. Furthermore, vitamin K activates proteins which prevent calcium deposits in your arteries (calcification), which may increase your risk of heart disease.
Two forms of vitamin K, phylloquinone and menaquinone, can be purchased without prescription as dietary supplements. A recent prospective study demonstrated that higher intakes of phylloquinone were associated with reduced coronary heart disease mortality rates and menaquinone may even reduce osteoarthritis risk.
Calcium
Calcium is often associated with healthy bones, but it also plays an essential role in other areas of our bodies – from helping promote blood clotting and helping lower your blood pressure, to aiding blood clotting. Adults aged 19-50 (and women beyond menopause) should consume 1,000 mg of calcium daily.
Calcium supplements generally cause few, if any, side effects; however they may cause gas, constipation or bloating in certain individuals. They can also interact with certain prescription medicines like dolutegravir (Dovato, Tivicay) and levothyroxine (Synthroid, Levoxyl). Therefore it’s wise to speak to your healthcare provider prior to beginning to take any calcium supplement.
Magnesium
Magnesium is essential to maintaining heart and bone health. It helps relax your muscles while simultaneously working to control your blood pressure levels.
Magnesium plays an essential role in metabolism, helping your body use protein and fat more effectively while controlling how much sugar enters your bloodstream. Research suggests consuming magnesium-rich diet may even prevent type 2 diabetes.
Research suggests that increasing magnesium consumption could lower your risk for preeclampsia, other complications during gestation, seizures (known as eclampsia) and improve sleep by controlling certain chemicals in your brain that play an integral part in how restful periods feel.
Zinc
Zinc supports immune function, protein and DNA synthesis, wound healing and cell growth. It’s also required for taste and smell sensory processes.
Dietary sources of zinc include meat, seafood, poultry, dairy products and whole grains. Zinc supplements are also readily available over-the-counter cold lozenges, nasal sprays and gels.
Zinc can help decrease the absorption and effectiveness of tetracycline antibiotics and possibly quinolone antibiotics, and vice versa. Consuming foods rich in zinc as well as taking supplement can help minimize these interactions.
