Vitamins are organic substances found in food that your body requires in small amounts in order to function normally, such as chicken, beef, milk and leafy vegetables.
Dietary supplements can supplement your daily food intake to meet all your nutrient requirements, especially since many contain both vitamins and minerals. Dietary supplements typically come in tablet or capsule form for easy consumption.
Vitamin A
Vitamin A plays an essential role in keeping skin and mucus membranes healthy, improving vision, supporting cell division and growth, as well as pregnant and fetal development.
Vitamin A can be taken in supplement form as a dietary supplement, either preformed (retinol or retinyl esters) or provitamin A carotenoids (beta-carotene). Furthermore, Vitamin A has proven its worth as an effective remedy against acne.
Vitamin C
Vitamin C, commonly referred to as L-ascorbic acid, is a water-soluble nutrient found in certain foods and taken as dietary supplements. As an antioxidant it protects cells against damage from free radicals.
Numerous studies have reported that vitamin C supplements may help people with mild hypertension reduce their blood pressure. Unfortunately, large clinical trials have produced inconclusive results and further research must be conducted in this field.
Vitamin D
Vitamin D promotes calcium absorption and bone health. Additionally, it may reduce the frequency of acute respiratory infections like COVID-19 and flu, and reduce cancer risk through antitumor, immunomodulatory, and antigiogenic mechanisms.
Vitamin D deficiency causes rickets in children and has been linked with higher risks for multiple sclerosis, type 1 diabetes and other autoimmune conditions. Studies and trials on whether vitamin D supplementation reduces cancer incidence or mortality have produced mixed results.
Vitamin E
Vitamin E, commonly referred to by its Latin name alpha-tocopherol, is a fat-soluble antioxidant vitamin found naturally in foods like vegetable oils, nuts, leafy green vegetables and seeds. Supplemental forms may also be available. Also referred to as alpha-tocopherol.
Vitamin E supplements (alpha-tocopheryl acetate) have been shown to lower heart disease risk factors, such as high blood pressure and cholesterol levels. However, results of the SELECT trial raise concerns over possible prostate cancer risks among men taking high doses of vitamin E supplements.
Vitamin K
Vitamin K helps the body produce prothrombin, an essential blood-clotting factor necessary for bone metabolism and to balance calcium levels in blood. It can be found in green leafy vegetables, plant oils (soybean, canola and olive oils) as well as some meat products.
Studies using observational techniques have linked intakes of phylloquinone, or vitamin K1, with bone health and osteoporosis risk. Women consuming the highest amounts reported a lower risk for hip fracture. The Nurses’ Health Study examined this relationship.
Vitamin B1
Thiamine (vitamin B1) is a water-soluble vitamin that assists your body in breaking down carbohydrates into energy sources for fuel and maintains both nerve and cardiac health.
Thiamine can be found naturally in certain foods, including pork, organ meats, yeast, beans, nuts, brown rice and fortified or enriched grain products. You can also supplement with synthetic forms of the vitamin to alleviate depression symptoms in some individuals.
Vitamin B6
Vitamin B6 (pyridoxine) can be found in several food sources, including poultry, fish, potatoes, chick peas and fortified cereals. Additionally, this nutrient can also be taken as a dietary supplement.
PMS symptoms such as irritability and depression may be relieved through regular yoga practice. Furthermore, yoga may reduce nausea and vomiting associated with pregnancy or certain medications (like Levetiracetam (Keppra)).
Studies suggest that adequate B6 intake or blood levels could protect against colorectal cancer; however, more research needs to be completed.
