Last updated date: 13-Feb-2023
Originally Written in English
The ultimate guide to taking your Vitamins
What are Vitamins?
Vitamins are generally defined as organic compounds that human bodies require in small quantities. The body either does not make vitamins or generates very little of them, therefore the majority of our vitamins must come from dietary plans, making them a type of essential nutrient that the body requires food in order to provide.
Vitamins are organic compounds that are barely detectable in natural meals. A vitamin deficiency may raise the likelihood of acquiring specific health problems.
Types of Vitamins- The Vitamin list
. As a more general classification, vitamins can dissolve in either water or fat, depending on their solubility property.
- Fat-soluble vitamins
The fat-soluble vitamins are A, D, E, and K. Fat-soluble vitamins are kept in reserve by the body in the form of fatty tissue in the liver, where they can last for days or even months. Dietary fats facilitate the intestinal absorption of fat-soluble vitamins by the organism.
- Water-soluble vitamins
Water-soluble vitamins cannot be stored in the body and do not last very long. Through urination, they leave the body. People require a more consistent supply of water-soluble vitamins than fat-soluble ones as a result. All of the B vitamins, including vitamin C, are water-soluble.
The 13 Types of Vitamins
Currently, there are 13 recognized vitamins - as follows:
1. Vitamin A
The human body needs vitamin A, vital for growth and development. Vitamin A health benefits include immune system performance, eyesight, reproduction, and cell recognition. Additionally, it promotes healthy heart, lung, kidney, and other organ functions. Vitamin A supports a number of body processes and guards against a number of issues, such as infections that cause night blindness, particularly in the neck, chest, and belly, follicular hyperkeratosis, which can cause dry, scaly skin, and problems with fertility, as well as delayed growth in children.
So, how much vitamin A per day should you consume? Consumption of an adequate amount of vitamin A (professionals recommend 900 mcg daily for men and 700 for women) has multiple health benefits. Retinol is added as a supplement to numerous breakfast cereals, drinks, dairy products, and other vitamin A foods. Beta-carotene, lycopene, lutein, or zeaxanthin are found in various fruits, vegetables, and dietary supplements: kale, spinach, broccoli, carrots, sweet potatoes, pumpkin, and many others. It is the main vitamin in carrots. Night blindness and keratomalacia, a condition where the clear front layer of the eye becomes dry and hazy, may result from vitamin A deficiency.
2. Vitamin B1
The body can use carbohydrates as fuel thanks to vitamin B1, often known as thiamine, a part of the vitamin B complex. It is crucial for the metabolism of glucose and is essential for the health of the heart, muscles, and nerves. As it plays a role in muscle growth, it is a vitamin that ‘makes one bigger’. All vitamins in the B complex, including vitamin B1, are water-soluble. The outer layers and germ of cereals, as well as yeast, beef, pork, nuts, whole grains, and pulses, are high in vitamin B1. It can be found in kale, cauliflower, liver, oranges, eggs, potatoes, and asparagus, among other fruits and vegetables. Thiamin, often known as vitamin B1, protects against issues with the heart, stomach, intestines, muscles, neurological system, and brain. Additionally, it affects how electrolytes enter and exit muscle and nerve cells. It aids in the prevention of illnesses like beriberi, which causes problems with the heart, nerves, and digestive system.
3. Vitamin B2
One of the eight B vitamins that are crucial for human health is vitamin B2, sometimes known as riboflavin. Grain, vegetables, and dairy products all contain it. It is essential for digesting food, absorbing other nutrients, and keeping tissues healthy. Vitamin B2 assists in the breakdown of proteins, lipids, and carbohydrates. It is essential for preserving the body's energy supply. Adenosine triphosphate is produced from carbs with the aid of riboflavin (ATP). The human body creates ATP from food, and as the body needs energy, ATP generates it. Muscles use the substance ATP to store energy. Food sources of vitamin B2 include animal products (fish, meat, poultry, eggs, dairy products), asparagus, avocados and many others. Vitamin B is necessary in addition to vitamin A for maintaining the digestive system's mucous membranes, keeping the liver healthy, and transforming tryptophan into the amino acid niacin. Iron, folic acid, and vitamins B1, B3, and B6 are absorbed and activated to maintain the health of the eyes, nerves, and muscles. It is also a good vitamin for the skin.
4. Vitamin B3
Niacin, or vitamin B-3, is one of the eight B vitamins. It contributes to the process of turning the food we eat into energy. It keeps the skin, hair, and neurological system healthy and aids in the body's utilization of proteins and lipids. The potential cholesterol-lowering effects of vitamin B-3 are just one of its potential advantages. It is an Antioxidant, anti-inflammatory, and reliable source qualities. Because it stops pellagra, vitamin B-3 is also known as nicotinamide, nicotinic acid, and vitamin PP. The niacin that the body doesn't need is excreted in the urine. Niacin must be taken daily in the diet because the body cannot store it. Food sources are beef liver, chicken or turkey breast, salmon, brown rice, and dry roasted peanuts.
5. Vitamin B5
A water-soluble vitamin belonging to the B vitamin family is vitamin B5. It aids in energy production by metabolizing carbs and lipids. Additionally, it supports healthy liver, eyes, skin, and hair. B5 helps with the synthesis and metabolism of coenzyme A, proteins, and lipids in humans. One of the lesser known vitamins is B5, perhaps because it is rarely deficient. Vitamin B5 is widespread in both animal and plant products. Important sources are meat, fish, grains, dairy products, legumes, and vegetables.
6. Vitamin B6
The metabolism and central nervous system both benefit from vitamin B6. Its functions include converting food into energy and assisting in the production of neurotransmitters like dopamine and serotonin. The body uses vitamin B6 for a variety of processes, and it is involved in over 100 enzyme reactions. Helping the body digest proteins, lipids, and carbs for energy is one of its primary functions. This vitamin also contributes to the immune system, brain development during both pregnancy and infancy, the production of neurotransmitters including serotonin and dopamine, and hemoglobin. Good sources of Vitamin B6 - also called the vitamin B6 foods, are chickpeas, nuts, bananas, and beef liver. Low levels of this substance lead to a vitamin B6 deficiency which may cause anemia and peripheral neuropathy. According to several studies, one of the vitamin B6 benefits include antiemetic properties in different types of sickness, although not in pregnancy morning sickness. Vitamin B6 side effects include heartburn, painful skin lesions, ataxia, and sensitivity to sunlight.
7. Vitamin B7
Biotin, also referred to as vitamin B7, is A water-soluble vitamin that aids in the body's metabolization of lipids, carbs, and protein. Water-soluble vitamins must be consumed daily because the body cannot store them. Vitamin B7 cannot be produced by human cells. Biotin is also a vitamin that can be found in various foods, but it can also be produced by microorganisms in the body. Sources of Vitamin B7 include egg yolk, liver, broccoli, and spinach. Using biotin treatment to treat some medical issues may be helpful. Medical professionals confirm that Vitamin B7 has multiple health benefits: it helps maintain a healthy pregnancy, it is good for skin, hair, and nails, it lowers the glucose levels inside the blood, it manages neuropathy, treats multiple sclerosis, and many other benefits
8. Vitamin B9
Numerous foods, such as fruit, vegetables, legumes, and eggs, contain folate. Folic acid, a synthetic version of folate, is also added as a food additive to numerous foods. The production of DNA and RNA, the conversion of carbohydrates into energy, and the production of red and white blood cells in bone marrow all depend on the B vitamin folate. Getting enough folate is crucial, especially during times of fast growth like pregnancy, infancy, and adolescence.
9. Vitamin B12
A crucial B vitamin is vitamin B12, also known as cobalamin. Vitamin B12 benefits include a healthy brain, generation of red blood cells and nerve tissue, and energy boosts. When the body cannot absorb enough vitamin B12, a deficiency or insufficiency can develop. If left untreated, this could cause a variety of vitamin B12 deficiency symptoms, including the development of irreparable brain problems. Approximately 6% of persons in the United States and the United Kingdom who are 60 or younger suffer from a vitamin B12 deficiency. In those over 60, the rate increases to 20%.
So, if you are in that category and wondering how much vitamin B12 should I take, the recommended amount of Vitamin B12 per day is 6 mcg.
10. Vitamin C
Vitamin C is an essential antioxidant element for one’s general health. It supports the formation and upkeep of blood vessels, skin, and bones. Several foods, mainly fruits and vegetables, naturally contain vitamin C (peppers, oranges, strawberries, kiwis, grapefruit, spinach, etc). There are other vitamin C supplements on the market. L-ascorbic acid, ascorbic acid, and L-ascorbate are additional names for vitamin C. You could take all these vitamin C supplements for example if you are suffering from scurby. Scurvy can result from low amounts of vitamin C in the body. Anemia, fatigue, swollen joints, bleeding gums, and loose teeth are all signs of scurvy.
Scientists confirm that Vitamin C has many different benefits, which is why vitamin C is important. Firstly, people who consume little vitamin C may heal wounds more slowly because their bodies can't manufacture as much collagen. Healthcare providers may suggest supplements to patients with low vitamin C levels as they recuperate. Secondly, it helps with cardiovascular health due to its properties. Vitamin C may protect the body from heart disease, high blood pressure or hypertension. It also helps with other medical conditions such as anemia, diabetes, allergies and others.
Is vitamin C good for your skin? Can vitamin C cause acne? Vitamin C is also very good for the skin, and therefore there are many skin care products available that contain this substance, such as vitamin C creams and vitamin C serums, which can not cause acne.
Is vitamin C calcium? No, Calcium is a mineral required for healthy teeth and bones, whereas vitamin C stimulates tissue growth and repair. Both should be consumed in accordance with the required daily allowance, and a variety of foods can provide them.
How much vitamin C per day should you take? The recommended dosages of vitamin C for consumption are 75 mg per day for women and 90 for men.
11. Vitamin D
The human body responds to sun exposure by producing vitamin D, meaning that it is a vitamin from the sun. A person can increase their vitamin D intake by eating particular foods or taking vitamin D supplements. Vitamin D is necessary for healthy bones and teeth. In addition, it performs a variety of other crucial functions in the body, including controlling immunological response and inflammation. Regardless of its name, vitamin D is actually a hormone or prohormone rather than a vitamin. Numerous physiological processes depend on vitamin D, as it plays an essential role in maintaining the bones and the immune system as healthy as possible, which is why vitamin D is important. Good vitamin D foods are fatty fish, eggs, mushrooms and others.
Why is vitamin D low in your blood test? The main cause of vitamin D insufficiency is inadequate sun exposure. The deficit may also be brought on by several conditions. Vitamin D deficiency may lead to rickets and osteomalacia (bone softening). Vitamin D deficiency symptoms include fatigue, bone pain and muscle weakness.
So, how much vitamin D per day should you take? The recommended amount of Vitamin D per day is from 10 to 20 mg, more being considered too much.
Is vitamin D the same as D3? Which vitamin D is best?
In the human body, vitamin D can exist in two different forms: vitamin D2 and vitamin D3. There is no discernible distinction between vitamin D3 and just vitamin D since both D2 and D3 are simply referred to as "vitamin D." Vitamin D3 benefits include reducing inflammation, improving heart function, boosting immunity and strengthening bones and muscles.
Can vitamin D cause constipation?
Increased calcium and vitamin D levels in the body have been linked to a number of digestive problems, including diarrhea, constipation, and stomach pain. It is crucial to ensure your doctors knows in case a person is taking any supplements because these symptoms could also be the first indication of other health problems.
12. Vitamin E
Vitamin E is a necessary fat-soluble vitamin because it is required for the body to operate. A person's vitamin E deficiency is exceedingly uncommon to occur unless they have a hereditary disorder, a chronic disease, or an exceptionally low-fat diet. Supplementation is typically not required for others. Numerous foods contain vitamin E, which is widely distributed. But ultimately, it must be acquired either from the diet, either from a supplement because the body is unable to manufacture it. Vitamin E foods include wheat, kiwis, almonds, leafy greens and vegetable oils.
Vitamin E benefits include a reduction in inflammatory skin damage caused by UV exposure, Topical vitamin E for skin or scars can, as was already noted, lessens UV-induced skin swelling, skin thickness, erythema, and edema, all of which are symptoms of inflamed skin. Due to these properties, there are multiple skincare products containing this nutrient, such as vitamin E oil for skin, vitamin E cream, and others.
13. Vitamin K
Fat-soluble vitamins known as vitamin K are involved in bone metabolism, blood calcium regulation, and blood clotting. Prothrombin, a protein and clotting factor crucial to blood clotting and bone metabolism, is produced by the body with the help of vitamin K. Patients taking blood thinners like warfarin or Coumadin shouldn't start taking more vitamin K without first consulting their doctor. Although the deficiency is uncommon, it can prolong the clotting time in extreme circumstances, which can cause hemorrhage and profuse bleeding, and these are some serious vitamin K deficiency symptoms. Its functions are helpful for bone and heart health, as well as cognitive health. Vitamin K foods include figs, parsley, pumpkins and leafy greens.
The two main forms of vitamin K are Vitamin K1 which is mostly found in plant foods and vitamin K2 coming from animal products. Vitamin K2 benefits include: it supports healthy skin and bone metabolism, fosters appropriate brain function, and guards against heat-related illnesses. Additionally, vitamin K2 plays a crucial role in the body's utilization of calcium to support bone growth and prevent blood vessel calcification. Vitamin K2 foods are mostly animal products and canned meals.
Is vitamin K potassium? On the periodic table, potassium has the symbol K, however vitamin K is not potassium.
Vitamin supplements and therapy
The majority of people may obtain all the vitamins and minerals they require by eating a healthy, balanced diet without the need for vitamin supplements. However, there are some that require additional dietary supplements. These come in a wide variety of forms and products that can be bought at certain shops, vitamin stores or simply online. With its headquarters in Long Island, New York, the Vitamin World USA Corporation is a global reseller of vitamins and dietary supplements. Additionally, there are some procedures that can be used for a vitamin boost.
- Vitamin water- is vitamin water good for you?
It is promoted as healthy and has added vitamins and minerals. However, vitamin water nutrition facts stand that some of these products contain a lot of added sugar, which when drank in excess, can be harmful. Brands also commercialize vitamin water with zero sugar, which is a calorie-free variant of vitamin water. Even though they are sources of vitamins and minerals, they contain artificial sweeteners, and they have no effect on energy levels. The vitamin water flavors are various and they have become very popular. Some people prefer vitamin juices, which extract the juice in fresh fruits and vegetables using Vitamix or other kitchen equipment.
- Vitamin gummies and vitamin gum
Gummy vitamins are effective chewable vitamins that come in a range of flavors, colors, and forms. They taste and feel like gummy candies. According to Vitamin Shoppe nutritionist, vitamin gummies for men are developed with their unique dietary requirements in mind, supporting urinary and prostate health. Similar to male-focused multivitamins, vitamin gummies for women are designed with female-specific nutrient needs in mind and often contain higher quantities of calcium, iron, and folate. According to a study, vitamin-enhanced chewing gum can actually raise one’s levels of micronutrients, but it doesn't imply they should rely on it as a source of nutrition.
- Vitamin powder
A vitamin powder, often known as a multivitamin powder, is just a multivitamin that has been converted into a powder form, as the name would imply. It is then combined with water to make a delicious beverage.
- Vitamin patches
Utilizing nanotechnology, these adhesive patches promise to transfer vitamins through skin pores to circulation. They can often be worn for eight hours, day or night.
- Vitamin infusion
High quantities of vitamins and minerals can be administered intravenously (vitamin IV), commonly known as intravenous micronutrient therapy and hydration therapy. This allows more rapid absorption of the vitamins and minerals than if they were taken orally or as supplements.
- Vitamin injections
With the help of vitamin injections, essential nutritional supplements like vitamins or antioxidants can be quickly absorbed systemically.
Vitamin vs Mineral
Since vitamins are organic materials, either plants or animals can produce them. Minerals are inorganic substances that are ingested by animals and plants and derived from soil and water. To grow and maintain health, the human body requires higher concentrations of specific minerals, such as calcium.
- Zinc - Even though the body only requires minimal amounts of zinc, nearly 100 enzymes depend on it to perform essential chemical reactions. It has multiple benefits, playing a crucial role in the production of DNA, cell proliferation, the synthesis of proteins, the repair of damaged tissue, and the maintenance of a strong immune system.
- Iron- The body needs the mineral iron for growth and development in order to create the proteins myoglobin, which oxygenates muscles, and hemoglobin, which is found in red blood cells and delivers oxygen from the lungs to all areas of the body. Iron is also necessary for the body to create various hormones.
- Magnesium- This mineral is essential to the body's operation. Magnesium supports healthy blood pressure, strong bones, and a steady heartbeat.
Facts you need to know about Vitamins!
- A good vitamin to lower cholesterol levels is niacin.
- Vitamin packs for women are more and more commercialized, containing vitamins for skin, hair, and nails. Regarding hair, they are vitamins for hair loss, designed to promote hair growth.
- Foods high in antioxidants may have a minor effect on blood pressure readings. Vitamins C, E, and potassium are good vitamins to lower blood pressure.
Vitamins are organic compounds required by the body in order to function properly, as they maintain one’s general health. Even though most people receive appropriate amounts of vitamins from their usual meals and diet, vitamin deficiencies may occur. These may lead to more serious complications, which is why doctors may recommend certain supplements or procedures designed to increase the vitamin levels in the body. There are 13 types of supplements and all of them play an important role in the well-functioning of the body and living a healthy life.