Vitamins are vital nutrients that support various bodily processes. While children often take vitamins as supplement pills, the best source should come from eating a nutritious diet.
Vitamins can be divided into two broad categories, water-soluble and fat-soluble. Water-soluble vitamins like vitamin C and the eight B vitamins (thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, folate, biotin and cobalamin) are quickly utilized by your body; whatever excess is flushed away via urine.
Vitamin A
Vitamin A is an essential fat-soluble vitamin, playing important roles in vision, immune function and cell growth. Additionally, it plays an integral part in maintaining surface tissues like skin and lung linings as well as aiding digestive health and helping protect against some forms of cancer. Furthermore, anti-inflammatory properties provide additional protection and may protect against some forms of malignancy.
Vitamin A works with protein opsin to form rhodopsin, an essential substance required for both color vision and low-light vision. Rhodopsin also plays a crucial role in maintaining eye health – specifically by helping prevent night blindness and slowing age-related macular degeneration (AMD) (5).
Vitamin A can be found both animal and plant sources, including liver and whole milk as well as fruits and vegetables (particularly dark green, yellow and orange ones) and fortified foods. Vegetarians, young children and those suffering from cystic fibrosis are particularly at risk of deficiency as are people unable to absorb fat (for instance due to pancreatic disease).
Vitamin C
Vitamin C is an essential water-soluble vitamin found in many food sources, particularly citrus fruits and vegetables. As an antioxidant it helps protect cells and tissues while also contributing to enzyme production and amino acid synthesis.
Low vitamin C intakes increase the risk of certain diseases and conditions. According to studies, vitamin C has been linked with decreased risks for various cancers as well as helping prevent cardiovascular disease.
Recent, large-scale prospective research found that higher plasma vitamin C concentrations were found to be directly inversely correlated with heart failure risk. While some research indicates vitamin C supplements can shorten and lessen severity of colds, no definitive proof that they prevent them exists. Furthermore, vitamin C absorption rates tend to be poor among individuals suffering from severe intestinal malabsorption as well as those on long-term hemodialysis therapy, making these supplements even less effective.
Vitamin D
Vitamin D (also referred to as calciferol) promotes calcium absorption from food in the gut and maintains adequate serum calcium and phosphate concentrations to facilitate normal bone mineralization and prevent hypocalcemic tetany (involuntary spasms caused by low blood calcium levels). Furthermore, Vitamin D plays an essential role in modulating bone and muscle metabolism, immune function regulation, and glucose regulation.
Research has established that vitamin D deficiency is common among both children and adults; however, researchers have yet to pinpoint an optimal serum 25(OH)D level for bone health and general well-being. Higher intakes of supplemental vitamin D have also been associated with an increased risk of pancreatic cancer as well as cardiovascular events in some people; furthermore, according to the FNB committee responsible for setting upper limits of vitamin D intakes noted that serum 25(OH)D levels greater than 125 nmol/L (50 ng/mL) might potentially have adverse health consequences over time.
Vitamin E
Fat-soluble vitamin E, commonly referred to as tocopherol, can be found in oils and nuts as well as dietary supplements; its name on food labels typically reads as dl-alpha-tocopheryl acetate.
Vitamin E acts as an antioxidant in the body to neutralize free radicals. Furthermore, Vitamin E plays an essential role in maintaining healthy blood cells, eye health and immune function.
Many studies have investigated vitamin E’s potential role in preventing heart disease. Unfortunately, most clinical trials of vitamin E supplements have yielded no clear benefits – especially among people without existing heart conditions. Furthermore, vitamin E may interact with various medicines including blood thinners and cancer treatments; so consult your physician before taking vitamin E supplements as this could impact how your body utilizes other vitamins.
Vitamin K
Vitamin K (chemical name: 2-methyl-1,4-naphthoquinone), also known by its Danish and German names of 2-methyl-1,4-naphthoquinone, is a fat-soluble vitamin with multiple roles in blood clotting and bone health. Vitamin K plays a significant part in both processes and serves four of 13 proteins required to clot blood quickly and heal wounds and injuries quickly – hence its name “K” which derives from Danish and German words for “clotting.”
Numerous studies have linked increased intakes of vitamin K with decreased risks for heart disease. One such research effort found that those with the highest diet intakes of phylloquinone and menaquinones experienced less coronary heart disease and stroke incidence rates.
Vitamin K also plays an integral part in maintaining optimal calcium levels within the body, making a crucial contribution to bone health and osteoarthritis prevention. More high-quality trials must take place before any conclusions can be drawn for either.
