Why Vitamins Are Essential For Optimal Health

This article profiles the13 essential vitamins in detail and provides information regarding the key dietary sources and the benefits. It also discusses the risks of toxicity from consuming too much of a given vitamin and profiles a video that debates the truth about vitamin supplementation.

1. Vitamin A
2. Vitamin C
3. Vitamin D
4. Vitamin E
5. Vitamin K
6. Vitamin B1 (Thiamine)
7. Vitamin B2 (Riboflavin)
8. Vitamin B3 (Niacin)
9. Vitamin B5 (Pantothenic Acid)
10. Vitamin B7 (Biotin)
11. Vitamin B6
12. Vitamin B9 (Folate/Folic Acid)
13. Vitamin B12

Fat-soluble vitamins are stored in fatty tissue in the body and are absorbed in the presence of fat in the intestinal tract. On the other hand, water-soluble vitamins are used by the body immediately or eliminated, and dissolve in the presence of water.

The 4 fat-soluble vitamins include: Vitamins A, D, E and K. The 9 water-soluble vitamins include: Vitamins B1, B2, B3, B5, B6, B7, B9, B12, and C. The only water-soluble vitamin that can be stored by the body (in the liver) is Vitamin B12.

Vitamin A - eggs, meat, cheese, milk, cream, cod, liver, kidney

Vitamin C - citrus fruit, broccoli, tomatoes, turnip, potatoes, strawberries

Vitamin D - cheese, cream, margarine, butter, fortified milk, cereals, fish

Vitamin E - nuts and seeds, spinach, asparagus, corn, vegetable oils

Vitamin K - spinach, cabbage, cauliflower, cereals, soybeans

Vitamin B1 - dairy, fruits, vegetables, peas, soybeans, whole grains, fortified foods

Vitamin B2 - eggs, legumes, lean meats, dairy, green leafy vegetables, milk

Vitamin B3 - lean meats, nuts, eggs, legumes, fish, poultry, dairy, enriched breads

Vitamins B5 and B7 - fish, dairy, eggs, whole-grain cereals, yeast, broccoli, legumes, potatoes, lean beef

Vitamin B6 - whole grains, meats, fish, eggs, nuts, legumes, beans

Vitamin B9 - poultry, shellfish, liver, citrus fruits, beans, legumes, dark green leafy vegetables, whole grains

Vitamin B12 - meat, poultry, shellfish, milk, dairy, eggs

Vitamin A - It promotes good vision and helps to maintain healthy teeth and skin, as well as skeletal and soft tissue. It produces the pigments found in the retina of the eye and therefore is also termed "retinol". Too little Vitamin A can result in vision problems and lowered immunity, while too much Vitamin A can result in birth defects or illness.

Vitamin C- It is necessary for the maintenance of cartilage, bones and teeth and is required for tissue repair by the body. It is critical for healing wounds and for the production of collagen, which is used to produce skin, blood vessels, ligaments and tendons. Vitamin C is an antioxidant that fights free radicals that are known to cause heart disease, cancer, aging of the skin and a host of other health issues. Too little Vitamin C in the diet can lead to many problems, including dry skin, nails and hair, nosebleeds, anemia, pain and swelling in the joints, bleeding gums, problems with wound healing, and anemia, among many other potential side effects. Severe Vitamin C deficiency can lead to scurvy. Vitamin C toxicity is low, however high doses can cause stomach upset and diarrhea.

Vitamin D- One of its key roles is to help the body absorb the mineral calcium. It also helps maintain a proper balance of calcium and phosphorus in the blood. Vitamin D deficiency can cause osteoporosis in adults, particularly post-menopausal women who are at increased risk of bone loss. Taken in excess, Vitamin D may cause too much calcium absorption, leading to the formation of calcium deposits in soft tissues. Too much Vitamin D can also lead to kidney stones, vomiting and weakness. Vitamin D is produced naturally by the body when it is exposed to a certain amount of sunlight. In winter months in particular, babies who are exclusively breastfed take Vitamin D drops because breastmilk does not include sufficient amounts of this essential vitamin.

Vitamin E- It is an antioxidant that fights free radicals that can cause heart disease, cancer, aging of the skin and inflammatory diseases. Vitamin E is involved in the production of red blood cells and assists the body in utilizing another vitamin, Vitamin K. True Vitamin E deficiency is rare in the U.S. Some research indicates that high doses of Vitamin E may be harmful, however the amounts found in a daily multivitamin are considered safe. Consult your doctor before beginning any supplementation with Vitamin E.

Vitamin K- It is critical for blood clotting and may be helpful in maintaining bone health in the elderly. Vitamin K is synthesized in the body by bacteria located in the gastrointestinal tract. Vitamin K deficiency is rare, however it may occur after prolonged use of antiobiotics. Since Vitamin K is essential for blood clotting, a deficiency shows up as bruising and bleeding. There is no known toxicity associated with this vitamin.

Vitamin B1- Also known as Thiamine, Vitamin B1 is important for the conversion of carbohydrates into energy. It is crucial for the maintenance of proper functioning of the heart, nervous and muscular systems. Too little Thiamine in the diet can result in fatigue, weakness and nerve damage. A severe deficiency can result in permanent brain damage. There appears to be no risk of Thiamine toxicity.

Vitamin B2 - Riboflavin, or Vitamin B2, works in conjunction with the other B-vitamins to assist with the release of energy from carbohydrates and to ensure proper growth of the body and production of red blood cells. A deficiency of Riboflavin is characterized by skin disorders, sore throat, and mouth or lip sores, however deficiencies of Vitamin B2 are not common in the U.S. Excess riboflavin is eliminated by the body.

Vitamin B3- Also known as Niacin, Vitamin B3 aids in the conversion of carbohydrates, protein and fats to energy and helps the digestive and nervous systems to function properly. It is also important in the maintenance of healthy skin and a normal appetite. Pellagra is the result of a Vitamin B3 deficiency. It is characterized by inflamed skin, mental impairment, as well as problems of the digestive system. An overabundance of Niacin can cause skin rashes, ulcers and liver damage. Due to the possible adverse and severe side effects, supplementation with Niacin should be discussed first with your doctor.

Vitamin B5 and Vitamin B7- Both of these vitamins, known as Pantothenic Acid and Biotin, are critical for body growth and proper metabolic functioning. Like the other B-vitamins, they help the body break down food into usable energy. There is no known deficiency associated with either of these two vitamins and the only side effect from taking too much Vitamin B5 is possible diarrhea.

Vitamin B6 - Helps the immune system produce antibodies, which are necessary to fight illness and disease. Vitamin B6 is needed to break down protein. A diet high in protein should also include higher B6 consumption. Vitamin B6 is also important for proper nerve functioning and the creation of red blood cells. Neurological disorders, as well as numbness are the side effects of consuming large doses of Vitamin B6. Although deficiencies of B6 are not common in the U.S., sores in the mouth, depression, confusion and irritability are all signs of too little B6 consumption.

Vitamin B9- More commonly known as Folic Acid, Vitamin B9 works with Vitamin B12 and Vitamin C to break down, use and synthesize proteins. Folic Acid is prescribed to pregnant women and women trying to conceive because it is known to prevent some birth defects, such as spina bifida. Vitamin B9 also helps produce red blood cells and DNA, which carries the body's genetic code. Too little Folic Acid consumption can result in stomach or mouth ulcers, poor growth, diarrhea, gray hair and a swollen tongue. Excess amounts of Folic Acid appears not to be harmful and is excreted from the body.

Vitamin B12 - Assists with the production of red blood cells and is critical for metabolism and proper functioning of the central nervous system. Vitamin B12 supplementation may be necessary for strict vegetarians and vegans who do not consume dairy and eggs. People who have had surgery on parts of their intestinal tract may also require Vitamin B12 supplementation. A deficiency of Vitamin B12 can cause anemia, weakness, numbness in the extremities and difficulties maintaining proper balance. Even though it can be stored in the liver for many years, high intake of Vitamin B12 is not believed to be harmful.

The recommended amount of vitamins to be consumed daily is dependent on age, gender and other factors, such as pregnancy. Always read labels carefully and consult a physician if you have any concerns.