Vitamins: A Crash Course

We all know we need vitamins, but have you ever really thought about what they actually do? There's a commercial on TV right now that says vitamins are the fuel for your cells - but that's not quite right. So what is the role of vitamins in your body?

What are Vitamins?

Vitamins are an essential part of your body’s everyday functions. They can act as coenzymes that help with chemical reactions, assist in growth and development, and help to maintain the health of your tissues and immune system.

There are 13 essential vitamins: Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9), Cobalamin (B12), Vitamin C, Vitamin A, Vitamin D, Vitamin E, and Vitamin K.

Water-Soluble Versus Fat-Soluble

Vitamins are broken into two categories: water-soluble andfat-soluble.

Water-soluble vitamins need water to be dissolved andabsorbed by your body. They are not stored in large amounts so do not typicallycause toxicity, or poisonous effects. Water-soluble vitamins can be easilydamaged by cooking, exposure to air, and exposure to light.

Fat-soluble vitamins need fat to be dissolved and absorbedby the body. People on a low-fat diet are at an increased risk of beingdeficient in these vitamins. Fat-soluble vitamins are stored in the liver andbody fat, so toxicity can occur if you eat too much.

How Much Do You Need?

The amount of vitamins you need each day depends on your age, sex, and any medical conditions you may have. The RDA, or Recommended Daily Allowance, is used to show how much the average person needs of each nutrient. AI, or Adequate Intake, is used when a Recommended Daily Allowance is not available due to a lack or research or knowledge of the vitamin.

Deficiencies and Toxicity

Deficiencies can occur when you don’t eat enough fruits,vegetables, whole grains, and other healthy whole foods. You may also developdeficiencies if have a restrictive diet like low-fat or vegan, or take certainmedications like antacids. Many people also become less able to absorb vitaminsas they age.

Toxicity is usually seen in people who take supplements. Itis difficult to get too many vitamins from food alone. It is important not totake more than the Recommended Daily Allowance of any vitamin unless instructedto do so by medical professional.

Water Soluble Vitamins

Thiamin

• Alsoknown as: Vitamin B1
• Function:Thiamine plays a role in the metabolism of carbohydrates and assists withmuscle contraction and nerve signaling.
• Sources:pork, sunflower seeds, legumes, whole grains, eggs, mushrooms
• RDA:1.2 mg for men, 1.1 mg for women
• Deficiency:Low levels of Thiamine is rare in the general population but can be seen inalcoholics. It can cause conditions like Beriberi, which affects thecardiovascular system or the nervous system, or Wernicke Korsakoff, whichcauses brain damage.
• Toxicity:Not seen.

Riboflavin

• Alsoknown as: Vitamin B2
• Function:Riboflavin helps create energy from food, works alongside Vitamin B6, Folate,and Iron, and assists with the creation of red blood cells.
• Sources:beef, dark meat chicken, eggs, dark leafy greens, milk, nuts, salmon
• RDA:1.3 mg for men, 1.1 mg for women
• Deficiency:Low levels of riboflavin can lead to inflammation of the mouth and tongue,cracks at the corners of the mouth, sores, headache, anemia, and fatigue.
• Toxicity:Not seen.

Niacin

• Alsoknown as: Vitamin B3
• Function:Niacin helps create energy from food, assists with the breakdown of protein,carbohydrates, fat, and alcohol, and helps the body create cholesterol andfatty acids.
• Sources:chicken, beef, fish, peanuts, legumes, eggs
• RDA: 16mg for men, 14 mg for women
• Deficiency:Low Niacin can cause a condition called Pellagra, which has symptoms thatinclude dry skin, bright red tongue, vomiting, fatigue, depression, and if leftuntreated, death.
• Toxicity:High levels of Niacin does not cause toxicity, but too much can lead toincreased blood sugar levels, liver damage, flushing, and skin rash.
• PharmacologicalUse: can be used for people with high cholesterol levels to lower bloodtriglycerides, cholesterol, and HDL. Side effects include flushing, itching, andtingling skin.

Pantothenic Acid

• Alsoknown as: Vitamin B5
• Function:Pantothenic Acid assists with the breakdown of carbohydrates, protein, andalcohol and helps with the creation of bile, hormones, and fatty acids.
• Sources:meat, milk, mushrooms, peanuts, egg yolks, broccoli
• AI: 5mg for men and women
• Deficiency:Pantothenic Acid deficiency is very rare. It can cause tingling in the feetand muscle pain.
• Toxicity:Not seen.

Pyridoxine

• Alsoknown as: Vitamin B6
• Function:Pyridoxine is used for creation of red blood cells, maintaining good brainhealth, creating antibodies, maintaining good nerve health, and breaking downproteins.
• Sources:meat, fish, chicken, carrots, potatoes, spinach, avocado
• RDA: 1.3mg for men and women
• Deficiency:Low levels of Pyridoxine leads to dry lips, irritability, depression,confusion, and tingling in hands and feet.
• Toxicity:Unlike other water-soluble vitamins, Pyridoxine toxicitycan occur and causes nerve damage.
• PharmacologicalUse: Pyridoxine can be used for the treatment of carpal tunnel syndrome,premenstrual syndrome, and nausea during pregnancy.

Biotin

• Alsoknown as: Vitamin B7
• Function:Biotin helps with the breakdown of amino acids (the building blocks of protein)for energy and the creation of fatty acids.
• Sources:whole grains, nuts, legumes, liver, egg yolk
• RDA: 30mcg for men and women
• Deficiency:Low Biotin levels are rarely seen. Deficiency can be seen in people who eatraw eggs. Low levels can cause skin rash, hair loss, convulsions, and impairedgrowth.
• Toxicity:Not seen.

Folate

• Alsoknown as: Vitamin B9 or Folic Acid (the synthetic form)
• Function:Folate helps form neurotransmitters like serotonin and dopamine, assists withthe creation of DNA, and works with Vitamin B12 and Vitamin C to help createred blood cells.
• Sources:liver, legumes, green leafy vegetables, avocado, oranges
• RDA: 400mcg for men and women
• Deficiency:Folate deficiency is commonly seen in alcoholics and can lead to loweredimmune system, poor growth, and ulcers in the mouth and stomach. Low folate canalso lead to a type of anemia called Megaloblastic Anemia.
• Toxicity:Folate toxicity is not seen, but too much folate can hide the symptoms of aVitamin B12 deficiency.

Cobalamin

• Alsoknown as: Vitamin B12
• Function:Cobalamin assists with the breakdown of fatty acids, helps create of red bloodcells and maintains central nervous system functioning.
• Sources:animal products like meat, milk, and eggs
• RDA: 2.4mg for men and women
• Deficiency:Low Cobalamincan cause nervedegeneration, difficulty walking, and weakness. Deficiency can also cause atype of anemia called Pernicious Anemia. Cobalamin deficiency is commonly seenin vegans, the elderly, people with Inflammatory Bowel Disease, and peopletaking acid reducers.
• Toxicity:Not seen.

Vitamin C

• Alsoknown as: Ascorbic Acid
• Function:Vitamin C acts as an antioxidant to eliminate harmful free radicals. It alsohelps synthesize collagen, assists with the absorption of iron, and helps withwound healing and immune function.
• Sources:citrus, green vegetables, kiwi, strawberries, brussels sprouts
• RDA: 90mg for men, 75 mg for women
• Deficiency:Low Vitamin C can lead to easy bruising, fatigue, poor wound healing,fractures, bleeding gums. Extreme Vitamin C deficiency causes a conditioncalled Scurvy.
• Toxicity:Vitamin C toxicity is not seen, but too much can lead to an upset stomachand diarrhea.
• Pharmacologicaluse: Mega-doses of Vitamin C have been shown to have little to no effect onthe common cold.

Fat Soluble Vitamins

Vitamin A

• Alsoknown as: Retinol (active form) or Beta Carotene (precursor used to formretinol)
• Function:Vitamin E assists in the maintenance of healthy teeth, skin, and tissue, and isimportant for vision health.
• Sources:
  • Retinol – liver, fish, eggs, butter
  • Beta Carotene – carrots, sweet potatoes, mango,peaches
• RDA: 900mcg in men, 700 mcg in women
• Deficiency:Low levels of Vitamin E causes dry eye, night blindness leading to fullblindness, and follicular hyperkeratosis (pimple-like bumps on the skin).
• Toxicity:Too much Vitamin E causes GI upset, headaches, dizziness, liver damage, andloss of appetite.
• PharmacologicalUse: Vitamin E can be used in the treatment of severe acne and psoriasis.

Vitamin D

• Alsoknown as: Cholecalciferol
• Function:Vitamin D assists with the absorption of calcium and phosphorous and helps theimmune system function properly.
• Sources:fatty fish, fortified milk, UV light
• RDA: 600IU
• Deficiency:Too little Vitamin D leads to an increased risk of autoimmune disease. Lowlevels can also lead to Rickets in children (bowed legs, short height) andOsteoporosis in adults (porous bones that easily fracture).
• Toxicity:Extra Vitamin D intake causes too much calcium to be absorbed. This canlead to calcium buildup in the heart and lungs, kidney stones, anddisorientation.
• SpecialRecommendations: Receptors under your skin create Vitamin D using UV raysfrom sunlight. Vitamin D is a common deficiency because of how much time wespend indoors and the use of sunscreen. Many people have trouble getting enoughof this vitamin from food or sun exposure and may need to talk with theirdoctor or dietitian about supplementation, especially during the winter.

Vitamin E

• Alsoknown as: Tocopherol
• Function:Vitamin E works as an antioxidant, assists Vitamin K in the creation of redblood cells, and helps maintain the immune system.
• Sources:plant and vegetable oils, nuts, seeds, spinach, broccoli
• RDA: 15mg for men and women
• Deficiency:Too little Vitamin E leads to a lowered immune system, poor nervous systemfunctioning, and a type of anemia called Hemolytic Anemia.
• Toxicity:High levels of Vitamin Elowersthe function of Vitamin K, leading to hemorrhage (severe bleeding).

Vitamin K

• Alsoknown as: Phylloquinone or Menaquinone
• Function:Vitamin K is important in the creation of blood clots.
• Sources:Vitamin K is synthesized by bacteria in your colon; it can also be found ingreen leafy vegetables, broccoli, green beans, liver
• RDA: 120mcg for men, 90 mcg for women
• Deficiency:Too little vitamin K causes hemorrhage and bruising.
• Toxicity:Vitamin K toxicity is rare. Extra Vitamin K is easily gotten rid of in theurine and doesn’t build up in the body.

A Note About Supplements

The best place to get your vitamins is from food. Vitamins do not work on their own – they need other vitamins, minerals, phytochemicals, and other important nutrients to do their job. This is called food synergy. When you get your vitamins from food, they naturally come with the other nutrients that allow them to work properly. Supplements do not have the benefit of food synergy.

Be careful when choosing supplements. The Food and DrugAdministration does not regulate supplements to make sure they are safe. Lookfor a brand that is GMP certified, meaning they follow good manufacturingprocesses. Also look for brands that have independent lab testing done on theirproducts. This lets you know that the supplement contains what it’s supposedto.

Always talk with your doctor or dietitian before starting any supplements, especially if you are on any prescription or over-the-counter medication. Vitamin supplements can interact with many medications and can lead to deficiencies or toxicity.

Originally published on healthroot.com