Vitamins are naturally-occurring compounds used by our bodies for various metabolic processes and should ideally be obtained through eating a diverse diet.
Multivitamin/mineral (MVM) supplements are among the most widely taken dietary supplements. Their composition varies and they’re sold either as single vitamins or as combinations products; some studies indicate MVMs might reduce cancer and cardiovascular disease risk, though overall evidence remains limited.
Thiamine
Thiamine is an essential water-soluble vitamin required for the metabolism of carbohydrates and production of Adenosine Triphosphate (ATP), the energy source for all cells. Furthermore, Thiamine plays a part in serotonin uptake as well as GABA neurotransmission.
Beriberi, which results in loss of appetite, tingling in feet and legs and heart failure may require extra thiamine to combat. Your health care professional may prescribe this supplement as treatment.
Thiamine can be taken in various forms – tablet, capsule or solution – taken orally and also sold over-the-counter as part of multivitamins and vitamin B complex formulas. When taking this supplement, make sure to follow all directions on its product label or doctor’s recommendations for use. Thiamine may also help treat Wernicke-Korsakoff syndrome which leads to confusion and mental decline; its use can improve vision and muscle coordination but cannot reverse permanent memory damage caused by this disorder.
Choline
Choline is an essential nutrient that plays a pivotal role in how our muscles and nervous systems operate by producing various neurotransmitters. Choline also forms and repairs cell membranes while aiding fat metabolism and early brain development. Our bodies produce it naturally but you can find choline in food sources such as lean meats, poultry eggs nuts and whole grains.
Studies suggest choline can improve memory and athletic performance. Choline is widely recognized for being a potent neuroprotectant and promoter of neuroplasticity – the ability of our minds and bodies to adapt and learn new things. A 2019 study found that men consuming 500 mg CDP-choline daily, equivalent to roughly six large eggs’ worth, experienced improvement in working memory, short-term memory and attention.
Even with all its health benefits, most Americans fail to get enough choline. Pregnant and breastfeeding women, vegans, and older adults are especially at risk for deficiency; over-the-counter supplements and some pharmacies sell choline supplements.
Carnitine
Carnitine helps the body convert fat to energy, and is produced naturally by both liver and kidney. Food sources that contain carnitine include meat and dairy products. Supplements may be beneficial in managing heart failure or diabetes.
Studies indicate that higher doses of acetyl-L-carnitine may reduce pain associated with diabetic neuropathy; however, more research needs to be conducted in this area.
Studies suggest that carnitine can assist women with polycystic ovary syndrome (PCOS). One such study followed 280 women who were either given 3 grams of L-carnitine or a placebo over three months; those taking carnitine experienced more regular menstrual cycles and higher rates of ovulation and pregnancy than those receiving the placebo treatment.
Carnitine deficiency occurs when our bodies fail to receive enough fatty acids as energy sources, leading to symptoms like lack of energy, muscle weakness, decreased blood fat levels and heart issues. Carnitine deficiency may be caused by medical conditions like chronic renal failure or diabetes or by medications like valproate or pivalate that prevent their production.
Vitamin B12
Vitamin B12 is an essential water-soluble vitamin essential to many body functions, such as DNA synthesis and red blood cell formation. Furthermore, it supports nerve health as well as helping convert food into energy.
Vitamin B-12 can be found naturally in animal products and foods; however, oral supplements or injections may be needed as evidence from the National Health and Nutrition Examination Survey (NHANES) shows some people may not get enough.
At risk for vitamin B12 deficiency are individuals suffering from digestive diseases such as Crohn’s and celiac disease; surgery that removes part of their stomach; long-term use of medications like metformin which reduces stomach acid, leading to vitamin B12 deficiency, increased homocysteine levels, and an increase in cardiovascular risks [64]. A doctor may provide B12 injections either into an upper arm or thigh injection site or via nasal gel spray delivery system.
