Vitamins
Vitamins are essential nutrients that the human body needs to function properly. They help with various processes such as metabolism, immunity, growth and development. There are 13 vitamins that the human body needs:
· vitamin A
· vitamin B1 (thiamine)
· vitamin B2 (riboflavin)
· vitamin B3 (niacin)
· vitamin B5 (pantothenic acid)
· vitamin B6 (pyridoxine)
· vitamin B7 (biotin)
· vitamin B9 (folate)
· vitamin B12 (cobalamin)
· vitamin C
· vitamin D
· vitamin E
· vitamin K.
Each vitamin has a specific role and deficiency can cause various health problems. In this blog post, we will discuss each vitamin in detail and how to get them from food or supplements.
Vitamin A – is a fat-soluble vitamin that plays an important role in vision, growth, immunity, and reproduction. It is found in two forms: preformed vitamin A (retinol) and provitamin A (carotenoids). Preformed vitamin A is found in animal foods such as liver, eggs, dairy products, and fish oil. Provitamin A is found in plant foods such as carrots, sweet potatoes, spinach, kale, and other dark green leafy vegetables.
Vitamin A deficiency can cause night blindness, dry eyes, increased susceptibility to infections, and impaired growth and development. Vitamin A toxicity can occur when too much preformed vitamin A is consumed from supplements or fortified foods. Symptoms of vitamin A toxicity include nausea, vomiting, headache, blurred vision, and liver damage.
The recommended dietary allowance (RDA) for vitamin A varies by age and sex. For adults, the RDA is 900 micrograms (mcg) per day for men and 700 mcg per day for women. For children, the RDA ranges from 300 to 600 mcg per day depending on age. Pregnant and lactating women need more vitamin A to support fetal and infant growth and development.
Vitamin A is an essential nutrient that supports many aspects of health. To get enough vitamin A from your diet, eat a variety of foods from both animal and plant sources. If you have a medical condition that affects your vitamin A status or absorption, consult your doctor before taking any supplements.
Vitamin B1 – also known as thiamine, is one of the eight essential B vitamins that help your body convert food into energy. It also supports the normal function of your nervous system, muscles, and heart.
Thiamine is found naturally in many foods, such as whole grains, beans, nuts, meat, and yeast. It is also added to some fortified foods and available as a supplement.
Thiamine deficiency is rare in places where food is abundant and varied, but it can occur in people with certain medical conditions or poor diets. Thiamine deficiency can cause a range of symptoms, such as loss of appetite, fatigue, nerve damage, and heart problems.
The recommended daily intake of thiamine for adults is 1.1 mg for women and 1.2 mg for men. Most people can get enough thiamine from a balanced diet that includes foods rich in this vitamin. However, some people may need higher doses of thiamine to treat or prevent deficiency or other health issues.
If you think you may have a thiamine deficiency or need more thiamine for any reason, talk to your doctor before taking any supplements. They can advise you on the appropriate dosage and possible interactions with other medications or supplements.
Thiamine is a vital nutrient for your health and well-being. By eating a variety of thiamine-rich foods and taking supplements if needed, you can ensure that your body gets enough of this important vitamin.
Vitamin B2 – also known as riboflavin. It is a water-soluble vitamin that is involved in many metabolic processes, such as energy production, cellular growth and development, and the breakdown of fats, steroids, and drugs. It also helps convert other vitamins, such as vitamin B6 and niacin, into their active forms.
Benefits of Vitamin B2
Vitamin B2 has many benefits for your health. Some of them are:
– It supports the production of healthy red blood cells, which carry oxygen throughout the body.
– It helps maintain normal levels of homocysteine, an amino acid that can increase the risk of cardiovascular disease if elevated .
– It protects the eyes from damage caused by ultraviolet light and may prevent cataracts in severe cases of deficiency .
– It promotes healthy skin, hair, and nails by preventing cracks, sores, and inflammation .
– It may reduce the frequency and severity of migraines by improving the function of brain cells .
Sources of Vitamin B2
Vitamin B2 is naturally present in some foods, added to some food products, and available as a dietary supplement. The best sources of vitamin B2 are:
– Dairy products, such as milk, yogurt, and cheese
– Eggs
– Lean meats, such as beef, pork, and chicken
– Organ meats, such as liver and kidney
– Fish, such as salmon and trout
– Fortified cereals and breads
– Nuts, such as almonds and pistachios
– Green vegetables, such as spinach and broccoli
Recommended Intakes of Vitamin B2
The recommended dietary allowance (RDA) for vitamin B2 is based on age and sex. The RDA for adults is 1.3 mg per day for men and 1.1 mg per day for women. Pregnant and lactating women need more vitamin B2: 1.4 mg per day and 1.6 mg per day, respectively .
Most people can get enough vitamin B2 from a balanced diet that includes a variety of foods. However, some groups may be at risk of deficiency or inadequacy, such as:
– Vegans and vegetarians who avoid or limit dairy and meat products
– People with thyroid disorders that affect the absorption or metabolism of vitamin B2
– People who are malnourished or have eating disorders
– People who use certain medications that interfere with vitamin B2 levels, such as antidepressants, anticonvulsants, and antibiotics
Signs of Deficiency and Toxicity of Vitamin B2
Vitamin B2 deficiency is very rare in developed countries but can occur in developing countries where food sources are limited or poor. Symptoms of deficiency may include:
– Cracked lips and corners of the mouth
– Sore throat and swollen tongue
– Hair loss and skin rash
– Anemia and fatigue
– Eye problems, such as sensitivity to light, blurred vision, and inflammation
Vitamin B2 toxicity is unlikely to occur from food sources or supplements because excess amounts are not absorbed or are excreted in urine. However, high doses of vitamin B2 may cause urine to become bright yellow or orange . There is no established upper limit for vitamin B2 intake because no adverse effects have been reported from long-term use.
Vitamin B3 – also known as niacin. Niacin helps the body convert food into energy, maintain normal functioning of the nervous system and the skin, and produce various hormones and enzymes. Niacin also plays a role in lowering cholesterol levels and preventing or treating certain conditions, such as pellagra, niacin deficiency, and high blood pressure.
Niacin can be found in various foods, such as meat, poultry, fish, eggs, dairy products, nuts, seeds, legumes, and grains. The recommended dietary allowance (RDA) for niacin varies depending on age and gender. For adults, the RDA is 16 mg per day for men and 14 mg per day for women. Pregnant and breastfeeding women need more niacin, about 18 mg and 17 mg per day respectively. The upper limit (UL) for niacin intake is 35 mg per day for adults, as higher doses may cause side effects such as flushing, itching, nausea, liver damage, and glucose intolerance.
Niacin supplements are available in different forms, such as nicotinic acid, nicotinamide, and inositol hexanicotinate. Some people may take niacin supplements to treat or prevent certain medical conditions, such as high cholesterol, heart disease, diabetes, osteoarthritis, Alzheimer’s disease, and schizophrenia. However, the evidence for the effectiveness and safety of niacin supplements is not conclusive and may vary depending on the dose and form of niacin used. Therefore, it is advisable to consult a doctor before taking niacin supplements, especially if you have any medical conditions or are taking any medications that may interact with niacin.
Vitamin B5 – also known as pantothenic acid, is a water-soluble vitamin that plays a key role in many biological processes. It is essential for the synthesis of coenzyme A (CoA), which is involved in the metabolism of fats, carbohydrates, and proteins. It also helps to produce red blood cells, hormones, and neurotransmitters.
Vitamin B5 is widely distributed in foods, especially animal products such as meat, eggs, and dairy. Some plant sources include whole grains, legumes, nuts, seeds, mushrooms, and avocados. The recommended daily intake of vitamin B5 for adults is 5 mg, and it increases to 6 mg for pregnant women and 7 mg for breastfeeding women.
Vitamin B5 deficiency is rare, but it can cause symptoms such as fatigue, headache, irritability, muscle weakness, and digestive problems. People who are at risk of vitamin B5 deficiency include those who have malabsorption disorders, alcoholism, severe malnutrition, or chronic stress.
Vitamin B5 supplements are available in various forms, such as capsules, tablets, powders, and liquids. Some people take vitamin B5 supplements for various health conditions, such as acne, high cholesterol, arthritis, nerve pain, and wound healing. However, there is not enough scientific evidence to support the effectiveness or safety of vitamin B5 supplements for these purposes.
Vitamin B5 is generally considered safe when taken in appropriate amounts from food or supplements. However, high doses of vitamin B5 may cause side effects such as diarrhea, nausea, heartburn, and increased risk of bleeding. Therefore, it is advisable to consult a doctor before taking vitamin B5 supplements, especially if you have any medical conditions or take any medications.
Vitamin B6 – also known as **pyridoxine**, is a type of B vitamin that is essential for many functions in the body. It is involved in the metabolism of proteins, fats and carbohydrates, the production of red blood cells and neurotransmitters, and the development of the brain and nervous system .
Vitamin B6 deficiency can cause symptoms such as anemia, skin problems, nerve damage, mood changes and impaired immune function . Some people may be at risk of vitamin B6 deficiency due to certain medical conditions, medications, genetic factors or poor diet .
Vitamin B6 can be found in various foods, such as poultry, fish, potatoes, chickpeas, bananas and fortified cereals. The recommended dietary allowance (RDA) for vitamin B6 varies depending on age, sex and other factors. For adults, the RDA ranges from 1.3 to 2 mg per day.
Vitamin B6 can also be taken as a supplement, usually in the form of capsules, tablets or liquids. However, taking too much vitamin B6 from supplements can cause adverse effects, such as nerve damage, skin lesions, heartburn, nausea and sensitivity to sunlight . The tolerable upper intake level (UL) for vitamin B6 is 100 mg per day for adults.
Vitamin B6 is an important nutrient that supports many aspects of health. However, it is advisable to consult a doctor before taking vitamin B6 supplements to avoid potential risks and interactions.
Vitamin B7 – also known as, Biotin, is a water-soluble vitamin that plays a key role in many metabolic processes in the body. It helps enzymes break down fats, carbohydrates, and proteins from food and also regulates cell signaling and gene expression. Biotin can be found naturally in some foods, such as eggs, milk, and bananas, but it can also be taken as a supplement.
Biotin supplements are often marketed as a way to improve hair, skin, and nail health, but the evidence for this claim is not very strong. Some studies have shown that biotin supplements may help people with biotin deficiency, which can cause hair loss and skin problems, but most healthy people do not need extra biotin. In fact, taking too much biotin can interfere with some blood tests and cause inaccurate results.
Therefore, before taking biotin supplements, it is important to consult with your doctor and check your biotin levels. The adequate intake (AI) of biotin for adults is 30 micrograms per day, which can be easily met by eating a balanced diet. There is no upper limit (UL) for biotin intake, but some supplements contain doses much higher than the AI (up to 300 milligrams per day), which may not be safe or necessary.
Biotin is an essential vitamin for many functions in the body, but it is not a magic pill for beauty or health. To maintain healthy hair, skin, and nails, it is better to focus on eating a variety of nutritious foods, drinking enough water, and avoiding excessive sun exposure and smoking.
Vitamin B9 – also known as folate, is a water-soluble vitamin that plays an important role in many bodily functions. Folate is essential for the production of DNA, red blood cells, and amino acids. It also helps prevent birth defects in the brain and spine of developing babies.
Folate can be found naturally in many foods, such as leafy green vegetables, beans, nuts, seeds, eggs, and liver. Some foods are also fortified with synthetic forms of folate, such as breads, cereals, and pasta. The recommended dietary allowance (RDA) for folate is 400 micrograms (mcg) per day for adults and 600 mcg per day for pregnant women.
Folate deficiency can cause various symptoms, such as fatigue, weakness, headaches, irritability, and poor concentration. It can also lead to anemia, a condition where the blood does not have enough healthy red blood cells to carry oxygen to the tissues. Folate deficiency can also increase the risk of neural tube defects in unborn babies, such as spina bifida and anencephaly.
Folate supplementation may be beneficial for some people who have low levels of folate or who have certain medical conditions that affect folate metabolism. However, too much folate can also cause problems, such as masking the symptoms of vitamin B12 deficiency or interfering with some medications. Therefore, it is important to consult with a doctor before taking any supplements.
Folate is a vital vitamin that supports many aspects of health and development. By eating a balanced diet that includes natural and fortified sources of folate, you can ensure that you get enough of this nutrient for your well-being.
Vitamin B12 (cobalamin) – is a water-soluble vitamin that plays a vital role in many biological processes. It is one of the eight B vitamins that help your body convert food into energy and make red blood cells. It also supports the normal functioning of your nervous system and the production of DNA.
Vitamin B12 is naturally found in animal foods, such as meat, poultry, fish, eggs, and dairy products. Some plant foods, such as fortified cereals, nutritional yeast, and soy products, may also contain added vitamin B12. The recommended dietary allowance (RDA) for vitamin B12 for adults is 2.4 micrograms (mcg) per day.
Vitamin B12 deficiency can cause various symptoms, such as fatigue, weakness, anemia, nerve damage, cognitive impairment, and mood disorders. People who are at risk of vitamin B12 deficiency include vegans, vegetarians, older adults, people with pernicious anemia, and people with gastrointestinal disorders or surgeries that affect the absorption of vitamin B12 .
Vitamin B12 supplements are available in different forms, such as tablets, capsules, injections, and sublingual lozenges. The most common form of vitamin B12 in supplements is cyanocobalamin, but other forms such as methylcobalamin, adenosylcobalamin, and hydroxycobalamin are also used. There is no evidence that any form of vitamin B12 is superior to others in terms of absorption or efficacy.
Vitamin B12 is generally considered safe and nontoxic when taken in recommended amounts. However, high doses of vitamin B12 may interact with some medications or cause side effects such as diarrhea, headache, itching, or allergic reactions. Therefore, it is advisable to consult your doctor before taking vitamin B12 supplements if you have any medical conditions or take any medications.
Finally, out of the Bs
Vitamin C – is one of the most important nutrients for your health. It has many benefits for your immune system, blood pressure, heart health, eye health, and skin health. In this blog post, we will explore some of the reasons why you should take vitamin C supplements regularly.
Vitamin C boosts your immunity
Vitamin C is a powerful antioxidant that protects your cells from free radicals, which are harmful molecules that can cause oxidative stress and inflammation. Oxidative stress and inflammation are linked to many chronic diseases, such as cancer, diabetes, and arthritis (1).
Vitamin C also supports the production and function of white blood cells, which are essential for fighting infections and diseases. Vitamin C helps white blood cells to move faster, stick to their targets better, and kill bacteria and viruses more effectively (2).
By taking vitamin C supplements, you can increase your blood antioxidant levels by up to 30%, which can enhance your immune system and reduce your risk of getting sick (3).
Vitamin C lowers your blood pressure
High blood pressure is a major risk factor for heart disease, stroke, and kidney failure. It can damage your blood vessels and organs over time, leading to serious complications.
Vitamin C can help lower your blood pressure by relaxing your blood vessels and improving their elasticity. This allows more blood to flow through them and reduces the pressure on your heart (4).
Studies have shown that taking vitamin C supplements can lower both systolic and diastolic blood pressure in healthy adults and those with high blood pressure. The average reduction was 3.8 mmHg for systolic and 1.5 mmHg for diastolic blood pressure (5).
While these effects are modest, they can have a significant impact on your overall cardiovascular health, especially if you combine vitamin C with other lifestyle changes, such as eating a balanced diet, exercising regularly, and quitting smoking.
Vitamin C protects your heart
Heart disease is the leading cause of death worldwide, accounting for about 17.9 million deaths per year (6). There are many factors that can increase your risk of developing heart disease, such as high cholesterol, inflammation, oxidative stress, and diabetes.
Vitamin C can help protect your heart by lowering your cholesterol levels, reducing inflammation, preventing oxidative damage, and improving your blood sugar control.
Vitamin C can lower your LDL (bad) cholesterol and triglycerides levels by inhibiting the enzyme that produces them in the liver. It can also increase your HDL (good) cholesterol levels by enhancing its transport and removal from the body (7).
Vitamin C can reduce inflammation by blocking the production of pro-inflammatory cytokines, which are molecules that trigger inflammation in response to injury or infection. Inflammation can damage your blood vessels and contribute to atherosclerosis, which is the buildup of plaque in your arteries (8).
Vitamin C can prevent oxidative damage by scavenging free radicals and regenerating other antioxidants, such as vitamin E and glutathione. Oxidative damage can oxidize LDL cholesterol and make it more likely to stick to your artery walls, forming plaques that can narrow or block your blood flow (9).
Vitamin C can improve your blood sugar control by enhancing the uptake of glucose into your cells and stimulating the secretion of insulin from your pancreas. Insulin is the hormone that regulates your blood sugar levels and prevents them from getting too high or too low. High blood sugar levels can damage your blood vessels and increase your risk of diabetes complications (10).
By taking vitamin C supplements, you can lower your risk of heart disease by improving these risk factors and supporting your cardiovascular health.
Vitamin C improves your eye health
Your eyes are exposed to a lot of stress every day, such as sunlight, pollution, screen time, and aging. These factors can cause oxidative stress and inflammation in your eyes, leading to vision problems and eye diseases.
Vitamin C can help improve your eye health by protecting your eyes from oxidative stress and inflammation. It can also prevent or delay the progression of some eye diseases, such as cataracts and age-related macular degeneration (AMD).
Cataracts are cloudy areas in the lens of your eye that impair your vision. They are caused by the accumulation of protein aggregates in the lens due to oxidative damage. Vitamin C can prevent or slow down the formation of cataracts by preventing the oxidation of proteins in the lens (11).
AMD is a degenerative disease that affects the macula, which is the central part of your retina that is responsible for sharp and detailed vision. It is caused by the deterioration of photoreceptors and pigment cells in the macula due to oxidative damage and inflammation. Vitamin C can prevent or slow down the progression of AMD by preventing the oxidation of lipids in the retina and reducing inflammation in the macula (12).
Studies have shown that taking vitamin C supplements in combination with other vitamins and minerals can reduce the risk of developing cataracts by 19% and slow down the worsening of AMD by 25% (13).
Vitamin C enhances your skin health
Your skin is the largest organ in your body and it plays a vital role in protecting you from external threats, such as bacteria, viruses, chemicals, UV rays, and injuries. Your skin also reflects your internal health and aging process.
Vitamin C can help enhance your skin health by promoting collagen synthesis, preventing sun damage
Wow what a Vitamin.
Vitamin D – is a fat-soluble vitamin that has many important functions in the body. It helps your body absorb calcium and phosphorus, which are essential for bone health. It also supports your immune system, muscle function, and nervous system.
There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is found in some plants and mushrooms, while vitamin D3 is made by your skin when exposed to sunlight. Vitamin D3 is more effective at raising your blood levels of vitamin D than vitamin D2.
The amount of vitamin D you need depends on your age, skin color, sun exposure, and other factors. The recommended dietary allowance (RDA) for adults is 600 international units (IU) per day, and 800 IU per day for those over 70 years old. However, some experts suggest that higher doses may be needed for optimal health.
You can get vitamin D from food sources such as fatty fish, egg yolks, cheese, and fortified milk. You can also take vitamin D supplements, but be careful not to exceed the safe upper limit of 4000 IU per day. Too much vitamin D can cause toxicity, which can lead to nausea, vomiting, weakness, and kidney problems.
Vitamin D deficiency is common in many parts of the world, especially in people who have limited sun exposure, dark skin, obesity, or certain medical conditions. Vitamin D deficiency can cause rickets in children and osteomalacia in adults, which are characterized by soft and weak bones. Vitamin D deficiency can also increase the risk of osteoporosis, fractures, infections, autoimmune diseases, and some cancers.
To prevent or treat vitamin D deficiency, you should get enough sun exposure (15 to 30 minutes per day), eat foods rich in vitamin D, or take supplements as advised by your doctor. You should also check your blood levels of vitamin D regularly to monitor your status.
Vitamin D is a vital nutrient for your health and well-being. Make sure you get enough of it every day!
2 more to go!!!
Vitamin E – is a fat-soluble vitamin that has several forms, but only one of them (alpha-tocopherol) is used by the human body. Vitamin E is mainly known for its antioxidant properties, which means it can protect cells from damage caused by free radicals. Free radicals are unstable molecules that can harm DNA, proteins, and membranes in the cells. Vitamin E can also support immune function and prevent blood clots from forming in the arteries.
Vitamin E is found in many foods, such as vegetable oils, cereals, meat, poultry, eggs, and fruits. The recommended dietary allowance (RDA) for vitamin E is 15 milligrams (mg) per day for adults. However, some people may need more or less vitamin E depending on their health conditions and medications. For example, people with certain genetic disorders or very low birth weight infants may have vitamin E deficiency, which can cause nerve problems. On the other hand, taking too much vitamin E from supplements can increase the risk of bleeding and stroke.
Vitamin E is an important nutrient for your health, but it is not a magic bullet. You should get enough vitamin E from a balanced diet that includes a variety of foods. If you are considering taking vitamin E supplements, talk to your doctor first to make sure they are safe and appropriate for you.
Vitamin K – is a fat-soluble vitamin that plays a key role in blood clotting and bone health. It is naturally present in some foods and can also be taken as a dietary supplement. There are two main types of vitamin K: vitamin K1 and vitamin K2. Vitamin K1 is found mostly in green leafy vegetables, while vitamin K2 is found in some animal foods and fermented products. Vitamin K may have other benefits for your health, such as protecting your cognitive function and reducing your risk of cardiovascular disease. However, more research is needed to confirm these effects. If you have a balanced diet, you should be able to get enough vitamin K from food sources. However, some people may have a higher risk of vitamin K deficiency, such as those with digestive disorders, alcohol dependence, or taking certain medications. In these cases, you may need to take vitamin K supplements under the guidance of your healthcare provider.
