Vitamins have long been recognized as being required for good health. For example, the ancient Egyptians recognized the condition known as night blindness and also knew that feeding a sufferer’s liver cured the condition. They may not have known that the reason for this is that night blindness is caused by a deficiency of Vitamin A and, since liver is rich in Vitamin A, eating it cures night blindness but the concept of eating various foods to ensure sufficient nutrition has developed and advanced ever since.
Vitamins – What They Do
For most people, the first sign that their bodies are short of vitamins is that they become ill or generally feel unwell. Like most things in life, prevention is better than cure and the use of vitamin supplements is no different. Start taking them when you feel healthy and fit and they will enhance that health and help to prevent issues in the future.
Basic nutrition starts with healthy eating but this is becoming increasingly difficult in these times of convenient fast foods and microwave ovens. So let’s look at the various vitamins, examine why they are so important and then consider how much of them you need.
There are 13 vitamins that are essential to humans and of these, 9 are soluble in water and the remainder are soluble in fat. This point is important since the water soluble vitamins easily pass through the body and are excreted which means that you need to ensure a constant daily supply to replenish those lost. These are Vitamin C and the eight different B Vitamins denoted by the additional numbers 1,2,3,5,6,7,9 and 12. The four fat-soluble vitamins do not pass easily through the body but are instead absorbed through the tract of the intestine. These are Vitamins A, D, E and K. Since they remain in the body it is important to make sure that not only so you get enough of them but also avoid getting too much since this can lead to health problems that may be particularly serious.
Ok, so we know that we need to regulate the intake of vitamins to get enough of the right kind and also that some vitamins need to be regulated to avoid excessive amounts. So how much do we need of each? The basic amounts tend to vary but a few milligrams of each are normally sufficient to prevent disease with the exception of Vitamin C, of which the recommended daily amount (RDA) is 90 milligrams. Too little Vitamin C will lead to the well-documented condition of scurvy. The control of Vitamin B3 is also important since the RDA is 16mg but dosages exceeding 2 grams per day can lead to liver damage. Too little results in a condition called Pellagra, which is characterized by eruptions of the skin, gastrointestinal problems and also mental disorders which can be severe.
To remain healthy, it is important to make sure that you do not have an underlying disorder that actually prevents the absorption of certain vitamins and also that your lifestyle does not include habits such as smoking or drinking alcohol to excess, which can make a particular vitamin more difficult to absorb. If you are restricting your diet for any reason, for example to lose weight, then it is possible to develop a vitamin deficiency which in turn can lead to some pretty unpleasant and potentially fatal diseases.
This is where the use of vitamin supplements becomes increasingly important. Since the use of vitamin supplements can lead to an overdose of a vitamin more easily than overdosing from vitamins in food, then the use of supplements should be controlled. Although most symptoms are relatively minor and include side effects such as diarrhea, vomiting and feelings of nausea, these symptoms can be more serious in the young and the old and also in people who have basic underlying health issues.
The use of vitamin supplements should be seen as a complement to a healthy diet, particularly when on a restrictive diet. They can also help to enhance the immune system, making the body more robust to disease and illness. It is therefore important to understand your vitamin intake over time to see if you need to think about the use of vitamin supplements. Some vitamins are difficult to take in sufficient quantities in food, particularly if you don’t like certain types of food or are trying to lose weight in these days of obesity and reduced exercise. So let’s look at the more important vitamins and examine what types of food contain sufficient amounts.
Vitamin A is contained in oily fish, eggs, and cheese and you need around 0.7mg each day to remain healthy. Remember that it is fat-soluble so it is retained easily by the body and therefore it is not necessary to take the vitamin every day. The correct amount will boost the immune system and also help to maintain healthy skin.
Vitamin B1 is contained in pork, whole grain rice and kidney beans and you need 1-1.5mg each day, although again it is retained easily by the body so daily intake is not required. This vitamin helps to maintain the health of the nervous system and the cardiovascular system.
Vitamin B2 is contained in red meats, dairy products, and leafy, green vegetables. The recommended daily amount is 1.1 to 1.7mg daily and since this vitamin is water-soluble then daily intake is required. The vitamin helps the production of red blood cells, and also helps growth in children.
Vitamin B3 is contained in white meats, fish and peanuts. It is another water-soluble vitamin and therefore again, daily intake is required. The recommended amount is 15-20mg and it aids the digestive system and also the skin.
Vitamin B6 is contained in pork, fish, eggs and bananas. It helps the functioning of the brain and the conversion of protein to energy. The RDA is 1.6 to 2.0mg.
Vitamin B9 is commonly known as Folic Acid and it is an important vitamin in the production of new cells. As such it is very important in pregnancy and the correct daily amount is essential to prevent significant problems such a Spina Bifida in infants. The recommended daily amount is 180 micrograms unless you are pregnant, in which case the amount is 400 micrograms per day. Always consult your doctor when taking vitamin supplements in pregnancy. The best sources of this vitamin are leafy green vegetables such as Broccoli and Asparagus.
Vitamin C is probably the most well known vitamin. It is essential to maintain healthy teeth and gums and also boost the immune system. It is found in citrus fruits, berries and potatoes with the skins still on and the recommended daily amount is 90mg, or even more if you smoke. It is again, water-soluble and so regular daily intake is important.
Vitamin D is found in eggs, tuna and you can also get some from exposure to sunlight. It helps the formation of teeth and bone and the recommended amount each day is 200-400 micrograms. This vitamin is important as you get older since the conversion of sunlight to vitamin D diminishes with age.
Vitamin E is found in abundance in nuts, liver and whole grains. It is also an anti-oxidant which aids wound healing and blood clotting. Since it is fat-soluble, it is retained easily by the liver and you need 8 to 10 milligrams each day.
Vitamin K is another of those vitamins which is found in green leafy vegetables and the recommended amount is 65 to 80 micrograms each day. It is fat-soluble and retained in the fat cells for up to six months. If you have a condition which requires the use of blood thinners then consult your doctor before taking vitamin K supplements since they can inhibit the effectiveness of such medications.
You can see that a working knowledge of vitamins can help you decide which supplements to take. A significant number of vitamins require the consumption of red meats, dairy products or eggs and if you have other conditions such as high cholesterol then supplements can be very useful in ensuring that you obtain the required daily amounts without compromising your cholesterol levels. Similarly, you may be trying to lose weight and again supplements allow the required intake of vitamins without the high calorific value of certain foods.
The use of vitamin supplements is particularly important for both pregnant women and children. Vitamin A, C and D are of particular importance since they aid the production and health of bones, teeth and eyesight. The elderly can also benefit since they can find it quite difficult to prepare healthy meals regularly and the appetite diminishes quite markedly with age. Eating significant quantities of the right foods can, therefore, be uncomfortable and supplements can ensure they remain healthy.
If you take vitamin supplements then make sure that you store them correctly in a dry, moisture-free environment and preferably at room temperature. If you have vitamin supplements that are older than 2-3 months then it is likely that they will be starting to lose potency.
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