Biotin
Folic Acid
Niacin (Vitamin B-3)
Pantothenic Acid (Vitamin B-5)
Riboflavin (Vitamin B-2)
Thiamin (Vitamin B-1)
Vitamin A
Vitamin B Complex
Vitamin B-6
Vitamin B-12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Biotin
Biotin is involved in the metabolism of carbohydrates, amino acids and fats.
It is essential in the formation of fatty acids and glucose. It is not only
available in the diet, but is also produced by the beneficial bacteria in the
intestinal tract.
Dietary biotin deficiency is rare, except for people that eat a lot of raw
eggs, including egg whites. Raw egg white contains a substance called avidin
which binds to biotin in the stomach, making it unavailable for absorption.
Cooking eggs destroys the avidin.
Symptoms of biotin deficiency include dermatitis, depression, hair loss, elevated
blood levels of cholesterol, loss of appetite, nausea, lethargy, muscle pain,
fatty infiltration of the liver and hypoglycemia.
Biotin supports healthy skin, nails and hair.
Long-term antibiotic use can interfere with biotin production in the digestive
system and may increase the need for dietary or supplemental biotin.
Due to biotin's central role in carbohydrate metabolism, biotin
is associated with normal blood sugar control.
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Folic Acid
Folic acid is required for energy production in your body and is also considered
brain food. Folic acid helps to strengthen your body's immune system, and can
help reduce and support normal mood. Folic acid works best when combined with
vitamin C and vitamin B12. A good way to get folic acid in the diet is in a
complete multi-vitamin and mineral supplement.
Folic acid is very important during pregnancy. Because it assists in the regulation
of the formation of nerve cells in the fetus; studies show that folic acid can
help prevent spina bifida and anencephaly, which are neural tube defects. Folic
acid may also help prevent premature births. It is best to start taking folic
acid before becoming pregnant to realize the maximum benefit and is recommended
for all women of child-bearing age.
Other functions include:
· DNA/RNA synthesis
· Normal cell division
· Aids of red blood cell production
· Metabolism of protein
Recent research showed folic acid can reduce the amount of the amino acid homocysteine
in the blood. Some studies have indicated the lowering of homocysteine levels
is associated with healthy heart and circulation. High levels of blood homocysteine
are present in an estimated 20 million Americans, or more than 1 out of every
3 people.
Increasing folic acid levels immediately "would potentially prevent 50,000
deaths from vascular causes per year." - Dr. Manuel Rene Malinow.
"There is strong evidence that increased consumption of folic acid will
prevent cardiovascular disease." - Godfrey P. Oakley, Jr., M.D., Centers
for Disease Control and Prevention.
"I have always stressed the importance of a balanced diet but, pragmatically
speaking, people don't normally achieve a balanced diet. Considering this, adding
a daily multivitamin containing folic acid can be an important step in disease
prevention.'' - Dr. Lance Levy.
"It will be prudent to ensure adequate dietary intake of folic
acid because the weight of the evidence is substantial." -
Dr. Meier J. Stampfer of the Harvard School of Public Health.
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Niacin (Vitamin B-3)
Niacin (or vitamin B-3) is a generic term used to refer to two different compounds,
nicotinic acid and niacinamide. Either form is converted in the body to the
physiologically active forms that are required in many metabolic processes.
Niacin is involved in the metabolism of carbohydrates, protein and fat and
the generation of energy from foods. Niacin is needed in the formation of red
blood cells and some hormones, and in the metabolism of some drugs and toxicants.
Niacin is also required in the production of hydrochloric acid.
Niacin supports normal central nervous system function and is important to
the health of the skin and helps maintain normal digestive tract function.
Niacin can be manufactured in the body from the essential amino acid tryptophan.
Niacin deficiency is a disease called pellagra. Pellagra is the disease of
the three Ds, diarrhea, dermatitis, and dementia. Niacin deficiency affects
every cell, especially where there is rapid cell turnover, such as the skin,
gastrointestinal (GI) tract, and nervous system.
Some characteristics of pellagra include decreased energy and problems maintaining
the integrity of the skin and intestinal tract. Symptoms include weakness and
fatigue, anorexia, indigestion, and skin irregularities. These can progress
to canker sores, nausea, vomiting, and diarrhea. Reduced stomach acid production
will contribute to malabsorption of a number of nutrients including fat and
fat-soluble vitamins. The initial neurological symptoms are irritability and
insomnia with headaches and can progress to extreme anxiety, depression and
psychosis.
Niacin, in the form of nicotinic acid, can produce a niacin flush. This is
a redness, warmth, and itching to the skin. This typically happens when the
dosage is 50 mg or higher. The flush is the result of vasodilation. While some
find this feeling uncomfortable, it is harmless.
Nicotinic acid stimulates circulation, helps maintain normal blood pressure
and blood triglyceride levels. Nicotinic acid is very effective at lowering
LDL cholesterol while raising HDL cholesterol, both of which support normal
cholesterol levels.
Niacin has been important to the field of orthomolecular nutrition
for its use supporting the higher functions of the brain and cognition.
While niacin was originally helpful for the dementia of pellagra,
high doses have been used to support normal mood and psychological
function. This continues to be a controversy, though there are some
studies that showed promising results.
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Pantothenic Acid (Vitamin B-5)
Pantothenic acid is central in the metabolism of food. Pantothenic acid, also
known as vitamin B-5, is required for the conversion of carbohydrates, fats
and protein into usable energy for the body. It is necessary for the synthesis
of red blood cells and steroid metabolism, and is vital in the synthesis of
fatty acids, cholesterol, and other biological compounds.
Pantothenic acid is often referred to as an anti-stress vitamin due to its
essential role in the formation of various adrenal hormones. These hormones
allow you to adapt to and respond effectively to various types of stress.
Pantothenic acid is important to the nervous system as well as contributing
to the production of important neurotransmitters in the brain, such as acetylcholine.
Pantothenic acid also supports the normal functioning of the gastrointestinal
tract and for maintaining a healthy immune system, including stimulation of
antibody production.
Pantothenic acid is widespread in foods, making deficiency very rare except
for those with a highly processed diet since much of the vitamin B-5 activity
is lost during the refinement process. Additionally, pantothenic acid is produced
by beneficial bacterial in the digestive system. A reduction or destruction
of intestinal flora, most commonly by antibiotic use, can contribute to vitamin
B-5 deficiency.
There are claims that pantothenic acid can prevent graying and even restore
hair to its natural color, but this is based on animal research that showed
increased graying of the fur, decreased growth, progressing to hemorrhage and
destruction of the adrenal glands.
In humans, pantothenic acid deficiency results in diminished adrenal gland
function. A variety of metabolic problems will also manifest themselves. Fatigue
is common along with depression, and problems associated with the digestive
system. There will also be loss of nerve function and problems with blood sugar
metabolism, with hypoglycemia being the most common.
Pantothenic acid deficiency can reduce immune system responses,
increasing the risk of infection. Other symptoms of B-5 deficiency
include skin problems, insomnia, lack of coordination, muscle cramps
and worsening of allergy symptoms.
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Riboflavin (Vitamin B-2)
Riboflavin's primary functions are as a component of two coenzymes that catalyze
many oxidation-reduction reactions. These coenzymes are necessary to make energy
as adenosine triphosphate (ATP) through the metabolism of carbohydrates and
fats.
Riboflavin is involved in regenerating glutathione, a component of one of the
body's antioxidant system to protect against free-radical damage. It is also
required to activate pyridoxine, or vitamin B-6.
Riboflavin is vital for normal reproduction, growth, repair and development
of body tissues including the skin, eyes, connective tissue, mucous membranes
and immune and nervous systems. Riboflavin is essential in the production of
and regulation of certain hormones, and is involved in the utilization of neurotransmitters,
which is implicated in emotional health and well being.
Deficiency of riboflavin is primarily manifested in the skin and mucous membranes.
Characteristic symptoms of riboflavin deficiency include lesions of the skin,
especially in the corners of the mouth, and a red, sore tongue. There may also
be visual disturbances such as an aversion to light, burning, irritated eyes
and eye fatigue.
Severe riboflavin deficiencies are rare, however, mild deficiencies are more
common, especially in the elderly. Clinical symptoms of riboflavin deficiency
are more common in alcoholics and are usually accompanied by thiamin and niacin
deficiencies. Symptoms specifically related to riboflavin are difficult to isolate,
because several nutritional deficiencies are often occurring concurrently.
Active individuals may have an increased riboflavin requirement, especially
if poor dietary choices are made, or when on weight reducing diets.
High dose riboflavin supplements may be beneficial to support normal
energy metabolism in cerebral blood vessels, normal red blood cell
development and normal structure and function of the eye.
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Thiamin (Vitamin B-1)
Thiamin was the first B-vitamin discovered, and was therefore called vitamin
B-1. It is needed for energy metabolism, in particular the release of energy
from carbohydrates. Thiamin is essential for the normal functioning of the nervous
system. It helps to regulate appetite and supports normal muscle function, including
the heart muscle.
The importance of thiamin in the normal functioning of the nervous system is
in part due to its role in the synthesis of acetylcholine, a neurotransmitter
which can affect many functions including mood and memory.
A thiamin deficiency results in the disease beriberi. Thiamin deficiency is
rare in the U.S., except with chronic alcoholism. Alcohol impairs the absorption
and storage of thiamin. Thiamin deficiency is associated with some of the symptoms
of alcoholism such as mental confusion, visual disturbances and staggering gait.
Beriberi can affect the cardiovascular system and the nervous system. Additional
deficiency symptoms include fatigue, anorexia, insomnia, muscle aches and pains,
depression, heart and digestive system problems.
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Vitamin A
Vitamin A was identified as a necessary growth factor in 1915 and was the first
vitamin to be discovered. It is obtained from food in a combination of two different
forms: as pre-formed vitamin A and as pro-vitamin A, which the body can convert
to vitamin A as necessary. Pre-formed vitamin A, often in the form of retinal
or retinol, is found in foods of animal origin; pro-vitamin A, of which beta-carotene
is the best known form, is found in orange, yellow and dark green vegetables
and fruits. Both forms are fat soluble.
What does it do for your body?
Eyes - Vitamin A is essential for eyes to function effectively. It is involved
in the growth and repair of the eye and in the production of a chemical called
visual purple, which helps in night vision.
Epithelial Cells - Vitamin A is involved in the growth and repair of epithelial
cells. These cells cover the internal and external surfaces of the body and
are found in the skin, lungs, developing teeth, inner ear, cornea of the eye,
sex organs, glands and their ducts, gums, nose, cervix and other areas. This
growth and maintenance role is vital for many bodily functions. For example,
the good health of the digestive tract lining is important in protecting against
ulcers and maintenance of the lining of the vagina and uterus is important in
fertility.
Pregnancy - Vitamin A is necessary in pregnancy for the development of the
embryo.
Nerves - Vitamin A is involved in the production of membranes and myelin, which
coats the nerves.
Glands and Hormones - Vitamin A plays a role in the maintenance of the adrenal
gland and synthesis of certain hormones such as thyroid hormone.
The Immunity System - Vitamin A is known as "the anti-infective vitamin"
as it is vital for the development of the body’s natural defenses. It
stimulates and enhances many immune functions. This immune enhancing function
promotes healing of tissues and increases resistance to infection.
Adequate vitamin A intake, either from diet or supplements, is very important,
especially for children. Many studies have found that vitamin A supplementation
reduces the risk of infectious diseases in areas where vitamin A deficiency
is widespread. A recent research review of several studies found that adequate
vitamin A intake in children resulted in many health benefits. Children in developing
countries are often at high risk of vitamin A deficiency. In developed countries,
ensuring adequate vitamin A intake is particularly important for immune support.
Growth and Bone Formation - Vitamin A is necessary for growth and the formation
of bones and teeth, collagen synthesis, cartilage synthesis and wound healing.
Antiviral Activity - Laboratory experiments have shown vitamin
A to have antiviral activity.
Absorption
The presence of fat and bile in the intestines is necessary for vitamin A absorption.
Around 80 to 90 % of vitamin A in the diet is absorbed although this is reduced
in older people and those who have trouble absorbing fat, such as those who
suffer from pancreatitis, celiac disease and cystic fibrosis, who may run the
risk of vitamin A deficiency.
Vitamin A is joined to fatty acids in the intestinal lining, combined with
other substances and transported to the liver, which stores 90% of the body’s
vitamin A.
Deficiency
Vitamin A deficiency is relatively rare in developed countries and is usually
limited to those who have absorption difficulties, liver disease or who drink
a lot of alcohol. Vitamin A deficiency is common in alcoholics and contributes
to some of the disorders of alcoholism, such as night blindness, skin problems,
cirrhosis of the liver and susceptibility to infections.
Vitamin A deficiency symptoms:
Eyes - One of the first symptoms of deficiency is night blindness due to lack
of visual purple. Prolonged deficiency leads to xerophthalmia, a condition in
which eyes become dry, ulcers appear on the cornea, the eyelids become swollen
and sticky and which eventually leads to blindness. Vitamin A deficiency is
the leading preventable cause of blindness in developing countries.
Skin - Prolonged deficiency leads to thickened dry skin which is prone to infections.
Small hardened bumps of a protein known as keratin may develop around the hair
follicles.
Growth - Deficiency causes growth retardation, weight loss, diarrhea, thickening
of bone shafts, congenital malformations, impaired hearing, taste and smell,
wasting of testicles and reduced sperm count. Inadequate vitamin A intake may
lead to improper tooth formation in children and to gum disease.
Immune System - Epithelial surfaces are adversely affected by vitamin A deficiency,
causing increased susceptibility to skin and respiratory infections. Immune
cells and antibody functions are also affected which may lead to an increase
in pre-cancerous cells in the epithelial tissues of the mouth, throat and lungs.
Thyroid Gland - A deficiency of vitamin A can contribute to lower levels of
active thyroid hormone with symptoms of low body temperature, depression, difficulty
in losing weight, headaches and lethargy.
Therapeutic uses
Vitamin A supplements are used in developing countries to prevent or treat
deficiency and to protect immune system function.
Skin Disorders - The vitamin A derivatives etretinate and isotretinoin are
used topically to treat psoriasis. These compounds inhibit the formation of
some of the toxic compounds which may be responsible for the high rate of cell
division causing the scaly build up on the skin.
Other Uses
Vitamin A eye drops have been used to treat dry eyes.
Creams containing vitamin A have been used to heal wounds in patients taking
corticosteroid drugs.
Interactions
Vitamin E and zinc are necessary for vitamin A metabolism, including absorption,
transport and release from the liver. Vitamin E may protect against some of
the effects of excess vitamin A.
Vitamin A is necessary for calcium metabolism in the formation of healthy bones
and teeth.
Vitamin A absorption is reduced by mineral oil laxatives, which bind it. Antacids,
the anti-gout drug colchicine, and the cholesterol reducing drug cholestyramine
inhibit vitamin A absorption.
Alcohol irritates the digestive tract and inhibits the absorption of vitamin
A while also depleting the body’s tissue stores.
Cautions
Pre-formed vitamin A supplements in doses of more than 3000 mg RE should not
be taken by women who may become pregnant. Pro-vitamin A or beta-carotene are
safe for pregnant women.
Vitamin A supplements should not be taken with isotretinoin or etretinate for
skin disease or in cases of impaired liver or kidney function. If vitamin A
supplements are taken with large amounts of alcohol, liver damage may occur.
Broad spectrum antibiotics should not be taken with high doses
of vitamin A.
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Vitamin B Complex
B-Vitamins actually exist as a family of B vitamins:
Thiamin (Vitamin B-1), Riboflavin (Vitamin B-2), Niacin (Vitamin B-3), Panthothenic
(Vitamin B-5), Vitamin B-6, Vitamin B-12
Vitamin B-2
Riboflavin (vitamin B2) is crucial in the production of body energy. It is
a cofactor for an enzyme called glutathione reductase, which helps maintain
glutathione, a major protector against free radical damage. Vitamin B2 itself
also has antioxidant qualities. Thus riboflavin is pivotal both in the inner
breathing of our cells where energy is produced and also in the quenching of
the toxic exhausts of that inner, energy producing cell respiration. Riboflavin
is water soluble and so is not stored in significant quantities in the body.
It must be replaced continuously through diet or supplementation to avoid deficiency.
The most common cause of riboflavin deficiency is an unbalanced diet.
The elderly may be at risk for deficiency due to sub-optimal intake. Riboflavin
deficiency is common in alcoholics as well. Those who indulge in a great deal
of physical exercise may need extra riboflavin, particularly women.
Riboflavin deficiency mainly affects skin and mucous membranes. Symptoms include
cracks in the corners of the mouth, cracks on the lips, reddening of the tongue
associated with a burning sensation and eczema of the face and genitals. When
there is a deficiency of riboflavin there is usually a lack of the other B vitamins
as well.
Vitamin B-3
Vitamin B3, also called niacin, niacinamide, or nicotinic acid, is an essential
nutrient required by all humans for the proper metabolism of carbohydrates,
fats, and proteins, as well as for the production of hydrochloric acid for digestion.
B-3 also supports proper blood circulation, healthy skin, and aids in the functioning
of the central nervous system. Niacin also has a role in supporting the higher
functions of the brain and cognition. Lastly, adequate levels of B-3 are vital
for the proper synthesis of insulin and the sex hormones such as estrogen, testosterone,
and progesterone.
Vitamin B-5
The most important function of vitamin B-5 is as an essential component in
the production of coenzyme A, a vital catalyst that is required for the conversion
of carbohydrates, fats, and protein into energy. Pantothenic acid (vitamin B-5)
is also referred to as an anti-stress vitamin due to its vital role in the formation
of various adrenal hormones, steroids, and cortisone, as well as contributing
to the production of important brain neuro-transmitters such as acetylcholine.
In addition to helping to fight depression vitamin B-5 also supports the normal
functioning of the gastrointestinal tract and is required for the production
of cholesterol, bile, vitamin D, red blood cells, and antibodies.
Vitamin B-6
B-6 is recommended for support of the female cycle and nervous system. It also
is important for skin integrity and has a role in metabolizing homocysteine,
therefore supports the health of the heart.
Vitamin B-12
Experts agree that the essential nutrient vitamin B-12 supports
energy and memory, appetite (when needed) and digestion. It is an
absolute must for the maintenance of a healthy nervous system and
is considered by many to play an important role as an anti-aging
nutrient. Many of the functions of vitamin B-12, such as building
blood cells, promoting DNA synthesis, naturally interfering with
inflammation and strengthening the immune system are fundamental
to a healthy body. Thousands of doctors have given vitamin B-12
to help people cope with stress and exhaustion, to name only a few.
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Vitamin B-6
Vitamin B-6 has a wide variety of metabolic functions in the body, especially
in amino acid metabolism and in the central nervous system.
Vitamin B6 is a co-factor in over 100 enzymatic reactions in the body. These
include the formation and breakdown of amino acids, the conversion of amino
acids to carbohydrate or fat, and in fat metabolism. It is involved in the manufacture
of most protein-related compounds and plays a role in almost all bodily processes.
Central Nervous System
Adequate vitamin B6 is vital to the healthy development and function of the
nervous system. It is involved in the manufacture of several neurotransmitters,
and plays an important role in regulating mental processes and mood.
Immune System
Vitamin B6 plays a vital role in many different aspects of the immune system,
including the quality and quantity of antibodies and the number of infection-fighting
white blood cells. Vitamin B-6 is also involved in the manufacture of hormones
and red blood cells, sodium-potassium balance, histamine metabolism, and the
conversion of tryptophan to niacin.
Cardiovascular System
Vitamin B-6 has been observed to exert beneficial effects on the cardiovascular
system through several suggested mechanisms. The first is vitamin B-6's role
in maintaining a normal homocysteine level. Homocysteine is a byproduct of amino
acid metabolism. Low circulating levels of homocysteine are associated with
heart and vascular health.
Vitamin B-6 is essential for the manufacture of fat-derived substances known
as prostaglandins which are involved in processes such as blood pressure regulation,
heart function and platelet aggregation.
Skin and Hair
Vitamin B-6 is important in maintaining healthy hair and skin.
Premenstrual Syndrome (PMS)
Vitamin B-6 is effective in relieving some of the symptoms of PMS,
including depression, breast tenderness and bloating.
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Vitamin B-12
Vitamin B-12 is required for the production of hemoglobin in red blood cells,
maintenance of myelin sheath surrounding nerves (which is important for normal
nerve cell activity), and is important for the synthesis of DNA and RNA.
Vitamin B-12 works with folic acid to support normal homocysteine levels. Normal
levels of homocysteine, an amino acid metabolite, supports heart and circulatory
health.
Vitamin B-12 stimulates growth in children, and stimulates the utilization
of proteins, fats, and carbohydrates. It is also required for production of
choline, and methionine, an amino acid.
B-12 is unique in that it is the only vitamin that contains an essential mineral,
cobalt. Cobalt is thereby needed to make B-12 and as such is essential for health.
Intestinal absorption of vitamin B-12 is dependent on a substance made in the
stomach called intrinsic factor. Production of the compound decreases with age,
making the elderly at risk for B-12 deficiency and anemia. Stress and stomach
surgery also weaken the body's ability to produce the intrinsic factor. Hydrochloric
acid helps the absorption of B-12, therefore absorption is diminished when acid
production is reduced.
Vitamin B-12 supports energy levels. While there is limited support that they
work, B-12 injections have been a common practice for the treatment of fatigue.
There are various contributors to fatigue. As we age, the digestive and absorptive
processes are not as efficient as when we are young. This can greatly contribute
to a vitamin B-12 deficiency.
In older people, B-12 has been used for psychological symptoms, including senile
psychosis. It has also been used for other symptoms including fatigue, nervousness,
irritability, insomnia, memory problems, depression, and poor balance.
Vitamin B-12 is not found in the vegetable foods except for foods fermented
by certain bacteria. Vegans, strict vegetarians that consume no animal source
foods, may not get adequate vitamin B-12 from dietary sources. The body stores
vitamin B-12 so it typically will take several years for a deficiency to develop.
With B-12 deficiency, the body forms large, immature red blood cells, resulting
in an anemia called pernicious anemia. It is characterized by fatigue and weakness.
Most commonly, B-12 deficiency impacts red blood cells, energy level, state
of mind, and nervous system. Initial symptoms typically start in the nervous
system. Vitamin B-12 nourishes the myelin sheaths surrounding the nerves, which
help maintain normal nerve impulses. If left unchecked, the problems related
to the nervous system can lead to permanent damage. More severe pernicious anemia
can progress to nerve or brain and spinal cord degeneration, which can result
in weakness, numbness, tingling, shooting pains, and diminished reflex response.
Psychological symptoms may include mood changes with mental slowness and sensory
hallucinations. Paranoid symptoms may also occur.
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Vitamin C
In the late eighteenth century English sailors carried limes on long voyages
to ward off scurvy, which led to them being given the nickname ‘limeys’.
But it was not until 1932 that ascorbic acid (vitamin C), a water-soluble white
powder, was isolated and identified as the substance in certain foods responsible
for curing scurvy.
What does it do for your body?
Vitamin C is involved in over 300 biological processes in the body.
Collagen - Vitamin C is necessary for the manufacture of collagen, the protein
which forms the basis of connective tissue. The most abundant tissue in the
body, connective tissue acts as a cementing substance between cells. It helps
support and protect blood vessels, bones, joints, organs and muscles and forms
a sizeable proportion of skin, tendons, the cornea of the eye, ligaments, cartilage,
teeth and bone. Collagen forms a protective barrier and promotes healing of
wounds, fractures and bruises.
Antioxidant - Vitamin C is the body’s most powerful water-soluble antioxidant
and plays a vital role in protecting the body against oxidative damage. It neutralizes
potentially harmful reactions in the watery parts of the body such as the blood
and the fluid inside and surrounding cells. It helps protect LDL cholesterol
against free radical damage. This antioxidant action helps to protect the health
of the heart and an array of other body tissues.
Hormones - Vitamin C is important in the synthesis of hormones by the adrenal
glands.
Cardiovascular System - Vitamin C plays a role in cholesterol production in
the liver and in the conversion of cholesterol to bile acids for excretion.
It supports normal total blood cholesterol and LDL cholesterol and raises beneficial
HDL cholesterol. Vitamin C also supports normal circulation, therefore supporting
the health of the heart. Vitamin C also helps control healthy blood pressure.
Nervous System - Vitamin C plays a role in the conversion of tryptophan to
serotonin, a neurotransmitter with many vital functions.
Absorption: Body tissue stores of vitamin
C are small and easily saturated, with any excess excreted in two
to three hours.
Deficiency: Vitamin C deficiency is extremely
rare. A lack of vitamin C leads eventually to scurvy. The symptoms
are mainly due to poorly formed collagen and include the breaking
open of small blood vessels, the reddening and bleeding of gums,
loose teeth, joint pains, dry scaly skin and blood vessel damage.
Other symptoms include general weakness, fluid retention, depression,
and anemia.
Vitamin C deficiency can lead to slower wound healing, increased susceptibility
to infections, male infertility and increased genetic damage to sperm cells
which may lead to birth defects. It may also contribute to rheumatoid arthritis
and gastrointestinal disorders.
Therapeutic effects: Vitamin C has a
number of health effects
Cardiovascular System - Vitamin C may protect the heart by preventing the oxidation
of artery clogging LDL cholesterol. Studies have shown that high vitamin C intake
is linked to heart health. Vitamin C may also be of benefit in the support of
normal high blood pressure and circulation.
Lungs - There is some evidence that vitamin C may be of benefit in maintaining
the health of the respiratory system. This effect may be due to the antioxidant
effect of vitamin C on oxidizing agents. Vitamin C may also improve lung and
white blood cell function and decrease respiratory stress.
Immunity - Vitamin C boosts immunity by increasing the production of B and
T cells and other white blood cells, including those with a critical role in
natural defenses. It also increases interferon levels and antibody responses
and has antiviral and antibacterial effects. These immune-stimulating effects
lead to improved resistance against infections. Though the research is contradictory
and inconclusive, Vitamin C may reduce the duration of colds and the severity
of cold symptoms such as sneezing, coughing and sniffling by reducing blood
levels of histamine, which can trigger tissue inflammation and runny noses.
It may also protect the immune cells and surrounding tissue from oxidative reactions
that occur when cells fight bacteria.
Cataracts - Many studies show that vitamin C may protect the health of the
eye, possibly by reducing ultra violet damage. Vitamin C is highly concentrated
in the lenses of normal eyes which may contain 60 times the amount of vitamin
C as the blood, while stressed lenses have levels that are much lower. Vitamin
C may act to protect the lens from oxidative damage and protect enzymes within
the lens that remove oxidation damaged proteins.
Diabetes - Increasing vitamin C intake in diabetics may support circulation,
especially micro-circulation.
Other Benefits - Vitamin C may also protect
the skin from sun damage and improve response to stress, including
an improvement in athletic performance due to the effects on adrenal
hormones.
Interactions: Vitamin C helps in the body’s absorption of iron by helping
convert dietary iron to a soluble form. It is also involved in the conversion
of folic acid to its active state. Vitamin C deficiency may lead to increased
excretion of vitamin B6, and vitamin B-6 deficiency leads to low levels of vitamin
C, as can a deficiency of vitamin A. Vitamin C protects against the toxic effects
of cadmium, copper, vanadium, cobalt, mercury and selenium. Large doses of vitamin
C may lower vitamin B-12, copper and selenium blood levels. Calcium and manganese
supplements may decrease vitamin C excretion and vitamin C supplements may increase
manganese absorption.
Exposure to cigarette smoke or air pollutants such as ozone and carbon monoxide
may deplete vitamin C in the lungs.
Large doses of vitamin C may interfere with contraceptive pill absorption and
reduce its effectiveness.
Aspirin, alcohol antibiotics and steroids may increase vitamin C requirements.
Vitamin C may diminish the response to some antidepressants, and
the anticoagulant drug warfarin.
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Vitamin D
Vitamin D is a fat soluble family of compounds known as vitamins D1, D2 and
D3. It is obtained from food, and, uniquely among the vitamins, it can be created
in the skin through the action of sunlight.
What does it do for your body?
The biologically active form of vitamin D is a hormone known as calcitriol.
Bone - The most important role of vitamin D is to regulate the absorption and
use of calcium and phosphorus, vital for normal growth and development of bones
and teeth. Vitamin D stimulates intestinal absorption and reabsorption in the
kidneys as well as maintaining blood levels of calcium and phosphorus. It enables
bones and teeth to harden by increasing the deposition of calcium and may also
assist in the movement of calcium across body cell membranes.
Immune System - Vitamin D may also be involved in immune system regulation
and play a part in the prevention and treatment of infectious diseases. Parts
of the bone marrow which produce immune cells are receptive to vitamin D.
Fertility - Vitamin D is essential for strong pelvic bones and therefore plays
an indirect role in fertility.
Hormones - Vitamin D plays a role in the secretion of insulin by the pancreas
thus aiding in the regulation of blood sugar. It also affects the parathyroid
gland and a hormone that it produces due to its calcium regulating role.
Nervous System - Vitamin D ensures the functioning of healthy nerves and muscles
by regulating the level of calcium in the blood. Calcium is vital for normal
nerve impulse transmission and muscle contraction.
Absorption
When taken orally, vitamin D is absorbed with fat through the intestinal walls.
Vitamin D can be stored the fat cells of the liver, skin, brain and bones in
amounts sufficient for many months. Exposure to sunlight in spring, summer and
autumn makes up for any shortfall in dietary vitamin D and even short exposure
to sunlight during these times is adequate, although there may be problems in
winter months in some climates. Babies under 12 months have stores of vitamin
D which they accumulate while in the womb.
The production of vitamin D in the body is blocked by anything which blocks
ultraviolet light including skin pigment, smog, fog, sunscreen, windows and
hats.
Deficiency
In cases of vitamin D deficiency the body increases production of a hormone
that removes calcium from the bones. In children, this results in rickets where
the bones are so soft that they become curved from supporting the weight of
the body. The equivalent in adults is osteomalacia with bone pain and tenderness
and muscle weakness.
Other signs of deficiency include hearing loss (due to a softening of the bones
in the inner ear), senile osteoporosis (where the bones become lighter and less
dense) and severe tooth decay.
Older people may be at risk of vitamin deficiency since they do not absorb
or manufacture vitamin D in their bodies as well as younger people. Others at
risk of deficiency include alcoholics, people who don’t drink milk or
get much sunlight, those with fat absorption problems and darker skinned people
living in colder climates. Vitamin D is converted in the liver and kidneys to
its active form so sufferers of kidney and liver diseases may also be at risk
of vitamin D deficiency.
Therapeutic uses
Vitamin D is recommended to support bone health in postmenopausal women.
Vitamin D may also be of benefit in the control of psoriasis.
Interactions
Cholestyramine and mineral oil and may interfere with the absorption of vitamin
D. Alcohol interferes with the conversion of vitamin D to its biologically active
form.
Pantothenic acid is necessary for the synthesis of vitamin D.
People taking certain anti-epileptic drugs may develop a form of resistance
to vitamin D.
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Vitamin E
Vitamin E benefits:
· Potent Anti-oxidant
· Reduces signs of aging
· Supports normal cell division
· Supports sexual vitality
· Protects the skin
Studies Conclude Vitamin E Supports Heart Health
Risk:
Can eating peanuts reduce your risk of a heart attack? Well, if you eat enough
of them. Vitamin E, found in peanuts, can play an important role in reducing
heart disease cases, say reports released recently by the American Heart Association,
the American Journal of Clinical Nutrition and the New England Journal of Medicine.
Food probably isn't the best source of vitamin E, however.
Researchers at the University of Cambridge in England conducted a study of
2,000 patients with heart disease. Consuming vitamin E supplements reduced the
disease by 75%, said Dr. Jan Breslow, American Heart Association president.
"Now we can confidently say that Vitamin E protects against heart health,
" said Professor Morris Brown, lead researcher on the Cambridge study.
"I will be recommending that patients be given supplementary vitamin E
at high dose," he concluded. A University of Minnesota School of Health
study published in the New England Journal of Medicine and a National Institute
of Aging (Bethesda, Md.) study published in The American Journal of Clinical
Nutrition both support these findings.
Supplements appear to be significantly healthier sources of vitamin E than
food, says the National Institute of Aging study. "Dietary sources
high in vitamin E are often high in fat," says the study. "To
get 100 IU (international units) daily, a person would have to consume
7 cups of peanuts, 2 cups of corn oil or 19 cups of spinach."
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Vitamin K
Vitamin K was found to be essential when its role in the synthesis of several
blood coagulation factors was determined. In fact, the "K" in vitamin
K came from the Danish word "koagulation," which means "blood
clotting". Vitamin K is actually 3 different compounds, all of which are
fat soluble. It is absorbed from the upper small intestine with the help of
bile (or bile salts) and pancreatic secretions, and then carried to the liver.
Several proteins involved in blood clotting require vitamin K. When there isn’t
enough K, blood takes longer to clot, increasing the amount of blood lost. Vitamin
K is also necessary for the synthesis of a protein that may help regulate blood
calcium levels. Calcium, usually associated with keeping bones strong, is also
necessary for blood clotting.
Accumulating evidence supports an active role for vitamin K in bone health.
High intakes of vitamin K are associated with a lower risk of hip fracture in
women; and conversely, low intakes of vitamin K are associated with low bone
mineral density and increased risk of bone fractures.
Vitamin K has a key role in the synthesis of at least two proteins involved
in calcium and bone metabolism. One of these proteins has been shown to be a
strong inhibitor of vascular calcification. Thus vitamin K appears to have a
role in maintaining vascular health.
In addition, vitamin K may influence bone metabolism through its effect on
urinary calcium excretion or by inhibiting the production of bone resorbing
agents.
Vitamin K is made by bacteria, including beneficial flora found in the human
GI tract. However, a newborn’s gastrointestinal tract is typically sterile
for a few days after birth. The production of vitamin K and, therefore, clotting
factors, begins by the fourth day of life, giving babies their ability to clot
blood. To help the protect them, newborns are typically given vitamin K injections
shortly after birth.
People who are at risk of having problems related to abnormal blood clotting,
such as those with a history of stroke or heart disease, are often put on anti-coagulation
therapy. These medications reduce blood clotting by competing with vitamin K.
Anyone on anticoagulant medicine (blood thinners) should know that the amount
of vitamin K in the diet may affect how well the medications work.
Deficiency of vitamin K is rare. Deficiency is more common in sprue or celiac
disease (intestinal malabsorption disorders), in colitis, in ileitis, or after
bowel surgery. Lack of Vitamin K can result in problems with blood clotting
and increased bleeding.
Food Sources of Vitamin K
Vitamin K is found in varied foods including green leafy vegetables, meat and
dairy products. Little vitamin K is lost from foods with ordinary cooking.
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