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Vitamins are substances required by our bodies in tiny amounts to maintain good health and normal body functions. Vitamins themselves do not provide energy but are needed to start or speed up a chemical reaction.
Our bodies are unable to make most vitamins so they must come from foods that we eat. There are 13 essential vitamins divided into two groups: fat-soluble and water-soluble.
Fat-soluble vitamins are A,D,E, and K. Water-soluble vitamins include vitamin C (ascorbic acid) and the eight B vitamins, known as the B-Complex: B1(thiamin), B2(riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), folic acid (folacin) and biotin.
Fat-soluble vitamins can be stored in the liver and fat tissues for as long as 6 months. Water-soluble vitamins remain in the body for a relatively short time and must therefore be supplied in the diet regularly.
Taking large amount of fat-soluble vitamins, especially vitamins A and D, can be toxic and can cause liver and kidney damage. Excess amount of water-soluble vitamins are generally excreted in the urine, but can lead to abnormal liver function, increase blood sugar levels, kidney stones and nerve damage. There is increasing evidence that vitamins may play a role in reducing the risk of some diseases. However, megadoses of vitamins are to be avoided because of their potential health risks.
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When choosing a vitamin supplement, generic brands and synthetic vitamins are usually less expensive and just as effective as name brands and "natural" ones.
Since nutrients work better together than by itself, it is best to select a multivitamin rather than a single vitamin. Choose a multivitamin with dose level close to but not higher than 100% of the daily value (%DV). Be sure to check the expiration date, and look for the letters USP on the label which indicates that the supplement meets the U.S. Pharmacopeia standards of purity, quality and strength.
Always check with your physician or a registered dietitian before starting supplements. When it comes to taking vitamins, more is not better.
The best way to ensure adequate vitamin intake is to eat a balanced diet including a variety of foods. Use the following chart to help you choose the right foods to meet your daily vitamin needs:
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| Fat-soluble |
| A |
- Promotes good vision
- Helps form and maintain healthy skin
and mucous membrane
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Dark green leafy vegetables, deep yellow-orange fruits and vegetables, egg yolk, milk, liver. |
| D |
- Promotes strong bones and teeth
- Promotes absorption of calcium
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Milk, egg yolk. |
| E |
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Vegetable oils, nuts, whole grain breads/cereals. |
| K |
- Promotes normal blood clotting
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Meat, cereals, green leafy vegetables, dairy products. |
| Water-soluble |
| C (Ascorbic
Acid) |
- Promotes healthy gums
- Promotes iron absorption
- Promotes wound healing
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Citrus fruits, kiwi, strawberries, cantaloupe, green peppers, tomatoes, potatoes, broccoli,
cabbage. |
| B1 (Thiamin) |
- Helps release energy from carbohydrate
- Promotes healthy heart and nerve function
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Whole grains, dried beans, nuts, seeds,
pork. |
| B2 (Riboflavin) |
- Helps release energy from foods
- Maintains healthy skin, vision, nervous system
function
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Dairy products,
meat. |
| B3 (Niacin) |
- Helps release energy from foods
- Maintains healthy skin, nervous and
digestive system function.
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Dairy products, meat, fish, poultry,
peanuts. |
| B5 (Pantothenic
Acid) |
- Regulates protein and fat metabolism
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Liver, dairy products, fish, chicken,
eggs. |
| B6 (Pyridoxine) |
- Promotes normal brain function
- Helps form red blood cells
- Regulates protein metabolism
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Pork, potatoes, banana, oatmeal,
nuts. |
| B12 (Cobalamin) |
- Maintains normal nervous system function
- Helps form red blood cells
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Liver, milk, eggs, fish, cheese,
meats. |
| Biotin |
- Maintains health of nerve tissues, skin, hair, blood cells
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Eggs, mushrooms, peanuts,
oatmeal. |
| Folic Acid |
- Promotes red & white blood cell formation
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Green leafy vegetables, dried beans, whole wheat bread. |
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