A Guide to Vitamins and their Uses

Which Vitamin?
by Keith Woolley

The following publication shows some simple, informative self help tips that will allow you to have a far better experience when deciding which Vitamins to take.

It seems like new knowledge is discovered about something daily. And the fascinating subject of Vitamins is no different. Please keep reading to get more news about Vitamins, what they are, how they act in the body, and what types to buy?

Vitamins are important substances that if taken correctly, can allow our bodies to function efficiently. For instance, some vitamins work as catalytic molecules: they attach to important enzymes, and, work together to make molecular reactions happen. Vitamins can also work as substrates: they are acted upon by different enzymes in the body, so that when they are broken down, their own individual molecules can help the different body organs work better and more effectively.

Vitamins can also act as co-enzymes of molecules, moving from one enzyme to another.

We can obtain vitamins through the food that we eat, although the latest technology has allowed scientists to produce some vitamins in the laboratory. These vitamins can be packaged individually as pills, or they can be packed with other vitamins into a multi-vitamin tablet that people can use to supplement their diets. Research has also shown that we all have a recommended daily intake or allowance of essential vitamins, a group of thirteen important molecules that our bodies absolutely need in order to function properly and survive.

Vitamin A, which belongs to the retinoid group, is soluble in fats. Vitamin A can be found in many foods, such as carrots or squash. Experts recommend a daily dose of nine hundred to three thousand micrograms of Vitamin A; an overdose of Vitamin A can result in a disease known as hypervitaminosis A, which, among others can cause people to have yellow or orange skin. However, people who lack Vitamin A can suffer from night blindness; some doctors recommend that children consume carrots so that their eyes develop properly.

Vitamin B1, thiamine – a water-soluble vitamin – that is part of the B-complex group. A disease called beriberi results when we take less than 1.2 milligrams of Vitamin B1 a day. So far, there is no known upper limit for Vitamin B1 consumption.

Riboflavin, known also as Vitamin B2, is another B-complex member and a water-soluble vitamin. Like the rest of the B-complex vitamins, riboflavin functions in keeping the integrity of the immune system. It has so far no upper limit for consumption, although taking less than 1.3 milligrams of Vitamin B2 a day can result in a disease called ariboflavinosis.

Another B-complex vitamin is niacin – Vitamin B3. Water soluble, again, and an immune system booster, niacin also functions in growth in young children. The allowable daily dose for Vitamin B3, depending on the Country you live in, is from sixteen to thirty-five milligrams; below this range a disease called pellagra can result.

Another water-soluble Vitamin is B5, or pantothenic acid, is another B-complex vitamin that not only functions in the immune system, but growth development also, and can contribute to increasing strength and energy as well. We all need to consume at least five milligrams of Vitamin B5 each day; lower consumption can result in paresthesia – a numbness in certain parts of the body.

Vitamin B6, functions in allowing proper growth and development, especially in young children. A water-soluble B-complex vitamin, pyridoxine must be consumed at a minimum of 1.3 to 1.7 milligrams a day; consumption of the vitamin beyond the hundred milligram mark is considered an overdose by some authorities, and can result in some eye or perception disorders. Conversely, anemia can occur when the proper amounts of pyridoxine aren’t taken in through the diet.

Vitamin B7, biotin, is another water soluble B-complex vitamin. Although no biotin-deficiency related diseases have been detected, we are required to consume at least thirty micrograms of Vitamin B7 every day as a minimum.

Folic acid – Vitamin B9 – an extremely important Vitamin for developing children and pregnant mothers. This B-complex member should be consumed at a level of about four hundred to a thousand micrograms a day, if it is not, then, severe birth defects may result in pregnant mothers.

Cyanacobalamin, or Vitamin B12, functions in proper growth and development. About 2.4 micrograms of this water-soluble B-complex vitamin must be consumed each day. Anemia often results from Vitamin B12 deficiency.

Vitamin C or the vitamin ascorbic acid is a highly important water-soluble essential vitamin that can be found in many fresh fruits and vegetables. Only ninety to two thousand milligrams is needed be consumed each day by some people or kidney damage can result. That said, some individuals consume many thousands of milligrams without any such problems. Vitamin C deficiency results in scurvy, which is manifested in cracked skin and a damaged immune system.

Vitamins D, E, and K are the same so far that they are all fat soluble vitamins. Vitamin D supports the body’s skeletal system by working in conjunction with calcium; it also supports the immune system. At least fifteen milligrams of Vitamin E should be consumed each day; Vitamin E contributes to cell regeneration and wound healing, and is often credited with bringing life and youth to skin. Lastly, Vitamin K aids in wound healing and blood clotting.

All these vitamins can be obtained from a balanced diet that is filled with lean meats and fresh fruits and vegetables. Always consult with your doctor on what vitamins you should be taking in higher amounts. With a healthier diet, you can have a better lifestyle, with thanks to essential vitamins that keep your body going. Some supplements, however, can be considered worthless. A supplement company you can trust is Solgar Vitamins, who have produced quality supplements for over 60 years. These products can be bought in health food stores world-wide.

That’s how things stand right of this moment. Keep in mind that any subject can change over time, so be sure you keep up with the latest news.

Keith Woolley is a Nutritional Director to Boots Herbal Stores. Before embarking on a new Vitamin regime he advises that the Complete Guide to Vitamins is read first. This will ensure no side-effects in your choice.