Vitamins

What are vitamins?

Vitamins are chemicals needed in tiny amounts to keep you healthy. For example, you have probably heard of vitamins A, B, C, D, E, and K. You get vitamins from food, and some are made by the body.

More than 200 years ago, it was found that a serious disease called scurvy could be prevented on long sea voyages by giving sailors citrus fruit (a source of vitamin C) each day. Scurvy and other diseases are caused by a lack of vitamins. Fruit and vegetables provide vitamins and can help prevent such diseases.

A healthy diet is the best way to ensure proper nutrition. However, you may improve your health by taking a vitamin or mineral supplement if:

• A health condition keeps your body from absorbing nutrients or requires a special diet.
• You do not have a healthy diet because you do not eat enough foods or you do not eat enough different types of foods.
• You are pregnant or thinking about getting pregnant and you want to reduce the risk of a neural tube defect in your baby by taking prenatal vitamins with folate.
• You are 65 or older and you want to reduce the risk of infections and improve your immune system.
• You are a woman who has been through menopause and you want some protection against osteoporosis by taking mineral supplements.
• You are taking certain medicines or abusing alcohol or narcotics and you need supplements to replenish key nutrients and improve your health.

Follow these basic guidelines if you take supplements:

• Avoid a dosage that is too high by choosing a multivitamin supplement that provides about 100% of the daily value for your age of the vitamins and minerals included in the supplement.
• Be sure the product is a well-known, trusted brand or has a label that shows approval by the US Pharmacopeia (USP), Consumerlab.com, or NSF.
• Store all vitamins in a cool, dry place.
• Check with your healthcare provider, pharmacist, or dietitian before taking supplements, especially if you take prescription medicine or are being treated for a health problem.

Why is vitamin A important?

Vitamin A is needed for growth and for strong bones and teeth. As you grow older, it helps keep your skin and eyes healthy. Vitamin A is present in liver, fish liver oils, dairy products, dark green and yellow-orange vegetables, and in fruits.

Too much vitamin A can be toxic and may cause symptoms that include headache, itchy skin, and hair loss. It is rare to get too much vitamin A from food sources, but taking doses (in supplement form) higher than what is recommended can cause long-term health problems.

What does vitamin B do for me?

There are several vitamins in the B group. They play a part in many of the processes that make our bodies function properly, especially changing our food to energy and keeping our blood healthy. Vitamins in the B group are in meats, dairy products, nuts, grains, leaf vegetables, and some fruits.

No toxic effects have been found for most B vitamins. However too much vitamin B6 can cause nerve inflammation.

Why do I need vitamin C?

Vitamin C helps build healthy tissues. It also plays a role in the healing process and may help boost the immune system. It is also an antioxidant, which means it protects against damaging chemical processes in the body. Vitamin C is found in fruit (especially citrus fruit and cantaloupes) and vegetables, such as tomatoes, potatoes, and green peppers.

Taking high doses of Vitamin C supplements can cause diarrhea, thin blood too much (especially if you are taking a blood thinning medicine), and increase the risk for kidney stones.

What about vitamin D?

Vitamin D builds strong bones and teeth and helps prevent osteoporosis as you grow older. Vitamin D is in fortified dairy products (mainly milk), oily fish, liver, and egg yolk. Sunlight is another source of vitamin D.

Too much vitamin D can cause digestive upsets, depression, and calcium deposits in the kidneys and blood vessels.

Why should I take vitamin E?

Vitamin E is an antioxidant vitamin that helps the cells in your body stay healthy. It also helps you form new red blood cells. It is in nuts, seeds, plant oils, avocados, grains, and egg yolk.

Too much vitamin E can upset your stomach and cause bleeding, especially if you are taking a blood thinning medicine.

Why is vitamin K important?

Vitamin K is needed to help your blood clot after an injury. You also need it to keep your bones healthy and to help you heal if you have a broken bone. It is found in leafy green vegetables, broccoli, vegetable oils (especially canola and soybean), egg yolk, pork, and liver. Vitamin K is also made by bacteria that live in the intestine.

Large doses of vitamin K can cause allergic reactions, such as itching and rash, in some people. If you are taking blood-thinning medicine, your healthcare provider will tell you how much vitamin K you can have.

Developed by Ann Carter, MD, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.