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Vitamins
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Vitamins are organic substances that are found in food derived from both plants and animals. Vitamins are not naturally made in the body but must be supplied in our diet or taken as dietary supplements. They are needed in small amounts for normal body function. Vitamins are essential in regulating metabolism; they assist in converting nutrients into energy. There are two kinds of vitamins, water soluble and fat soluble. Water soluble vitamins are not stored in the body and are excreted in the urine. Fat soluble vitamins are stored in the liver. The fat soluable vitamins are A, D, E, and K. Minerals are chemical elements found throughout the body.
Vitamin A (beta carotene) is a fat soluble antioxidant and is necessary for the growth and repair of body tissues. It counteracts night blindness, weak eyesight, and slows the progression of age related macular degeneration. It keeps our skin and mucous membranes healthy. Foods that are high in vitamin A are dairy products, liver, carrots, spinach and apricots. Too much of vitamin A can cause liver injury and osteoporosis.
Vitamin B-1 (Thiamin) is essential for the functioning of the heart, muscles and nervous system. It is a key vitamin in the metabolic cycle, aiding in the digestion of carbohydrates, fats and proteins. ATP (adenosine triphosphate), the energy carrying molecule, cannot be made without thiamin. A deficiency in thiamin leads to a disease known as beriberi. Thiamin is safe when taken in high doses.
Vitamin B-2 (Riboflavin) aids in metabolism of protein, carbohydrates, and fats. Like thiamin it aids in the production of ATP. It is necessary for keeping nails, skin, and hair healthy. Riboflavin helps form red blood cells and antibodies which are responsible for the immune response. It also is responsible for activating folate and vitamin B6. Riboflavin has been shown to help with migraine headaches and cataracts. Riboflavin is found in organ meats (liver, heart and kidney), nuts and vegetables. It is also safe when taken in high doses.
Vitamin B-3 (Niacin) has been shown to lower total cholesterol, LDL, triglycerides, and raise HDL levels. As a result it is very protective to the heart. It improves circulation by dilating blood vessels, thus it can lower blood pressure. Niacin can cause a flushing, warm feeling, or tingling sensation. A deficiency can cause pellagra. Pellagra is rare because niacin can be converted from tryptophan, a common amino acid. Niacin is also necessary for production of the sex hormones, estrogens, progesterone, and testosterone. It has also shown improvements in the symptoms of osteoarthritis.
Vitamin B-6 (Pyridoxine) is necessary for the metabolism of amino acids. It also aids in the metabolism of hormones and neurotransmitters as well. Pyridoxine helps to lower homocysteine levels and as a result could be responsible for preventing heart disease, breast cancer, Alzheimer’s disease, and strokes. An overdose could result in nerve damage. Mild deficiency is common so taking pyridoxine is warranted. Pyridoxine has been used for treating PMS and morning sickness but has not been proven to be helpful.
Vitamin B-8 (inositol) aids in the metabolism of fats. It is necessary for the formation of lecithin, a fatty constituent in foods. The highest levels are in the heart and brain. Low levels of inositol may lead to depression, secondary to its interaction with serotonin.
Vitamin B-12 (Cobalamin), like all the B vitamins, aids in the digestion of fats, carbohydrates, and protein. It aids in the formation and regeneration of red blood cells. As a result a deficiency of cobalamin will lead to pernicious anemia. It also helps to keep the nervous system healthy. It helps prevent heart disease, breast cancer, Alzheimer’s disease, and strokes by lowering homocysteine levels. It also aids in the production of SAMe (S-adenosylmethionine). Adequate levels of cobalamin improves sperm counts. It is safe when taken in high doses. The body has more difficulty absorbing cobalamin from food as we age, so taking supplemental cobalamin is important.
Biotin, like all B vitamins aids in the metabolism of fats, proteins, and carbohydrates, thus generating energy. Biotin is not really a vitamin because it is produced by bacteria in the intestine, thus we do not need it in our diet. Biotin deficiency can occur in people who maintain a diet high in raw eggs.
Folic acid (folate) is necessary for the production of all cells in our body by aiding in DNA and RNA synthesis. Folate is often grouped with the B vitamins because of its similarities in metabolism. Folate also lowers homocysteine levels. It possibly offsets the risk of breast cancer from alcohol consumption. Folate helps prevent neural tube defects if taken in the first few weeks of pregnancy. It has also been shown to decrease the incidence of colon cancer. Because of the numerous benefits, folate is often fortified in our foods.
Choline is important for controlling fat and cholesterol accumulation within the body. It is a component of acetylcholine, a neurotransmitter, so it is most likely imperative for proper brain function. It has been shown to methylate compounds, resulting in DNA repair.
Vitamin B-5 (pantothenic acid) aids in the metabolism of fats, proteins, and carbohydrates. It also aids in the production of hormones and red blood cells. Pantothenic acid improves the body’s resistance to stress and fights infections by building antibodies. It helps reduce cholesterol and triglyceride levels. It plays an important role in adrenal function and cellular metabolism. It has been shown to improve athletic performance by helping the body use less oxygen and produce less lactic acid during activity. No significant side effects have been seen when taken in higher doses.
Vitamin C (ascorbic acid) is required for the synthesis of collagen, which is the structural protein of skin, tendons, connective tissue, and bone. Vitamin C is an antioxidant which protects against damaging free radicals. As a result it is felt to be protective from cancer because some cancers are the result of too many free radicals. If vitamin C is deficient in the diet, a disease called scurvy develops. Scurvy results in lesions on the skin, bleeding of the gums, joints, and under the skin, and wounds heal slowly. It also has been shown to reduce the incidence of cataracts and macular degeneration. Adequate vitamin C levels decrease the risk of a stroke by 70%. Vitamin C is abundant in citrus fruits and tomatoes. Large doses of vitamin C cause diarrhea.
Vitamin D regulates calcium and phosphate metabolism. Bone cannot absorb calcium without vitamin D, thus it is important in preventing osteoporosis. Adequate vitamin D levels decrease the risk of precancerous growths in the colon. A deficiency in vitamin D, which can be prevented from getting enough sun, causes a disease known as rickets. Rickets is characterized by deformed bones and stunted growth. The only foods with vitamin D are fatty fish and dairy products fortified with vitamin D. Too much vitamin D is harmful because it causes the calcification of soft tisssues. The kidneys are particularly susceptible to calcification, which can lead to kidney failure.
Vitamin E is an antioxidant which protects against damaging free radicals, thus it protective against cancer like vitamin C. The difference is that vitamin E works in fatty tissue secondary to not being water soluble like vitamin C. There are some who believe that vitamin E slows the aging process. But a recent study showed that people who take high doses of vitamin E actually increased mortality. Vitamin E is added to many foods as a preservative. Vitamin E has a blood thinning effect so it should not be used with blood thinners like coumadin.
Vitamin K is required for the proper clotting of blood. Vitamin K is used to reverse the anticoagulants such as coumadin. Vitamin K is required for proper calcium binding, thus it is helpful in preventing osteoporosis. Vitamin K is found in leafy green vegetables. It is also synthesized by bacteria within the intestine so deficiency is rare. Newborns are commonly given vitamin K immediately after birth to prevent bleeding problems.
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