Vitamins are organic substances essential for proper growth and health in higher organisms. While proteins, carbohydrates and lipids may be synthesized by organisms, vitamins must be obtained through diet.
Some vitamins (thiamin, riboflavin, pantothenic acid, biotin and folic acid) serve as coenzymes that release energy from food while others (C and E) act as antioxidants.
Vitamins A
Vitamin A is a fat-soluble vitamin that plays an integral part in vision (particularly night vision) and immunity function, and plays an essential role in reproduction and the development of children.
Folic acid and B12 vitamins play an essential role in creating DNA, fatty acids, and red blood cells. Large observational studies suggest they can decrease homocysteine levels and improve brain functioning; however, research on controlled trials remains inconclusive.
Vitamins B
The B vitamins are an essential group of eight water-soluble micronutrients that work closely together at a cellular level. Folate (also referred to as vitamin B9 or folic acid and B12) and vitamin B6 play an integral part in DNA methylation cycles as well as in producing proteins, phospholipids, monoamine and catecholamine neurotransmitters.
Homocysteine levels associated with elevated homocysteine intake have been linked with numerous neurological and psychiatric conditions; yet most human epidemiological and controlled trial research on homocysteine-lowering B vitamins has overlooked their other members of this important family.
Vitamins C
Vitamin C (L-ascorbic acid) is an essential water-soluble vitamin essential for many essential bodily processes, as well as being readily available both in food and dietary supplements. Many studies indicate that taking more vitamin C may protect against certain disease states; however, more research needs to be conducted. Supplemental forms may interfere with certain chemotherapy drugs and cause diarrhea when taken in large amounts; additionally they may cause diarrhea-like gastrointestinal disturbances when taken at excessive dosages.
Vitamins D
Vitamin D is one of the fat-soluble vitamins, essential to bone and skeletal health as it regulates calcium and phosphorus in your body.
Laboratory experiments indicate that vitamin D could play a significant role in combatting cancer by slowing cell growth, decreasing angiogenesis in tumors, and helping cancer cells die out faster.
Serum 25(OH)D levels are used as an indicator of vitamin D status, and increases with increased intake from diet and supplements.
Vitamins E
Vitamin E (alpha-tocopherol) is an antioxidative that protects cells against free-radical damage. It can be found in nuts, seeds and vegetable oils as well as some cereals and fortified foods; your body absorbs it best when taken along with fat-containing meals.
Consuming vitamin E supplements has no apparent effect on treating age-related vision loss or slowing the progress of Alzheimer’s disease, nor on protecting against the movement disorder caused by antipsychotic drugs (tardive dyskinesia). Therefore, further investigation must be performed.
Vitamins K
Vitamin K plays an integral part in blood clotting and bone health. It can be found both in food sources as well as as dietary supplements.
Foods rich in vitamin K1 include leafy green vegetables and cruciferous vegetables, while fermented foods, such as natto and certain hard and soft cheeses are sources of vitamin K2 consumption. One large study linked higher phylloquinone intakes with decreased risk for cardiovascular disease mortality.
Vitamins P
Vitamin P (also referred to as bioflavonoids) helps strengthen blood vessels while acting as an antioxidant to lower the risk of chronic diseases.
Vitamin P can be found in citrus fruits, berries, onions and green tea as dietary sources. Incorporating it into daily life supports eye health by maintaining the blood vessels in the eyes as well as acting as an effective anti-inflammatory.
Vitamins Q
Vitamin Q, also known as coenzyme Q or ubiquinone, is an organic molecule similar to vitamins K and E in its molecular structure. As a fat-soluble vitamin it can be stored until required by the body; its antioxidant activity may help prevent heart disease; meats and fish contain it; deficiency can cause fatigue.
Vitamins R
Essential organic molecules needed by the body but which cannot be synthesized from within itself. Used in vital metabolic processes that release energy from food while keeping skin, muscles and nerves healthy; water soluble and potentially toxic when taken in excess.
Vitamins can be found in numerous food sources, such as leafy vegetables, non-citrus fruits, nuts and seeds, avocados and bananas, fish, poultry and lean meats.
Vitamins S
Vitamins F-J have since been removed from the list as their substances were either reclassified as vitamins, discontinued (like folic acid) or have not yet been acknowledged by science as vitamins (laetrile). Vitamin K, however, plays an essential role in blood clotting processes – its name was inspired by Danish word for “coagulation”, or more commonly koagulation factor.
