Vitamin Supplements: Essential Vitamins and their Roles

Vitamins are nutrients needed by the body in tiny amounts. They are organic compounds which must be obtained from our daily diet in order for the body to maintain health and well-being. Vitamins have a variety of functions. They can function as hormones, as antioxidants, or as cell mediators regulating cell and tissue growth. They act as precursors for other vitamins or as catalysts in metabolic activity. Their most important function is to assist enzymes in their functions, such as carrying chemical groups from one enzyme to another. Although their role in health is often taken for granted, any deficiency in any one vitamin may result in health disorders.

Nutrition experts recommend that you get your Vitamins from your diet so make sure you eat enough of the natural sources of the vitamins mentioned below. If, for any reason, you cannot consistently meet your daily recommended allowance through diet alone, a daily vitamin supplement can help to meet your needs.

Vitamin A
Vitamin A helps to keep the skin healthy and is needed for good vision, especially night vision. It is an antioxidant. Antioxidants help to fight free radical activity in the body. Free radical activity can lead to instability in cellular activity causing damage to cells and to DNA. Most scientists agree that free radical activity may be the leading cause of tumors, cancers and other degenerative diseases. Because Vitamin A is a powerful antioxidant and supports skin health, it is believed to help slow down the aging process.

Vitamin A supports immune system. It is also known to support the functioning of your taste buds, as well as the digestive and urinary systems. It plays a part in the formation of healthy bones and teeth. Vitamin A helps to synthesize glycogen and protein.

Foods rich in Vitamin A include egg yolks, carrots, dark leafy vegetables, liver and yellow fruits like oranges.

Vitamin C
Vitamin C’s primary function is to support the immune system. Vitamin C is a powerful antioxidant and works with Vitamin E to stop the chain reaction of free radical activity. It is a water soluble vitamin and hence the body is unable to store Vitamin C.

Vitamin C reaches every cell in our body and plays a major role in the growth and maintenance of connective tissue. It is one of the main ingredients in collagen that helps to keep cells glued together to form tissues. It helps to metabolize fat and helps to convert amino acids to neurotransmitters. It supports healthy bones and the healing of wounds.

Foods rich in Vitamin C include all kinds of citrus fruits such as oranges, lemons, grapefruits. Other fruits include cantaloupe, papaya, strawberries and some green leafy vegetables.

Vitamin D3
Vitamin D3 is produced in the skin by absorption of UVB rays. It is then transported to the liver and kidney which converts it to its active form, calcitriol.

One of the most important roles of Vitamin D3 is in the absorption of calcium and phosphorous. It thus helps to promote the development of healthy bones and teeth. Vitamin D3 helps to build bone density.

Vitamin D3 is being widely studied for its role in nutritionally assisting the body in regulating its blood sugar levels and blood pressure. It helps to support the immune system. Research is investigating its role in helping to inhibit the growth of certain cancers such as breast and prostate cancers.

Food rich in Vitamin D3 include egg yolks, beef liver, cod liver oil, fish such as sardines, mackerel and salmon.

Vitamin E
Vitamin E is another powerful antioxidant and helps to neutralize free radical activity in the body. It helps to support healthy skin. It nutritionally helps to build collagen and elastin, thus reducing wrinkles and fine lines that occur with aging.

Vitamin E supports cardiovascular health by improving blood circulation and helping in the clotting of blood. It works with Vitamin C to strengthen the cell membrane. It also enhances the function of the immune system by improving the activity of white blood cells.

Foods rich in Vitamin E include green leafy vegetables, egg yolks, whole grains of oats and wheat, wheat germ, and nuts.

Vitamin K1
Vitamin K1 is the natural form of Vitamin K found in plants and is mainly required in the metabolism of bones and in the coagulation of blood.

Foods rich in Vitamin K1 include green leafy vegetables which is the main source of Vitamin K1. This includes broccoli, spinach, parsley, all cruciferous vegetables, kiwi and avocado.

Vitamin B1
Vitamin B1 helps in the metabolism of carbohydrates, fats and amino acids. Vitamin B1 forms the fuel each cell in our body needs to function. It plays an important role in the normal function of nerve cells. It also helps in maintaining a balanced pH in the digestive tract required for proper digestion of nutrients. It supports blood circulation, cognitive functions of the brain, and muscle tone. It enhances the capacity to learn and supports normal appetite.

Foods rich in Vitamin B1 include nuts, liver and brewer’s yeast.

Vitamin B2
Vitamin B2 is needed in the formation of red blood cells, for supporting the immune system, and for healthy reproduction and growth. It promotes the growth of healthy hair and nails. It also helps to support thyroid activity. B2 has been used in the treatment of migraine headaches and acne. Like B1, it is also needed in the metabolism of carbohydrates, fats and amino acids and enhances the production of energy.

Foods rich in Vitamin B2 include whole grains, almonds, mushroom, green leafy vegetables, brewer’s yeast, cheese, eggs and the main source being meat organs.

Niacin
Niacin plays a role in the body’s natural process of detoxification. It also supports hormonal activity related to stress and sex. It helps to support the healthy functioning of the sex organs. Niacin has been researched for its role in maintaining healthy cholesterol levels.

Foods rich in Niacin include meat, tuna, salmon and peanuts.

Vitamin B6
Vitamin B6 is essential for the metabolism of protein and red blood cells. Vitamin B6 supports the immune system by assisting in the functioning of the lymphatic organs. It also supports the nervous system. Vitamin B6 helps to manufacture hemoglobin in red blood cells and helps regulate glucose levels in the body.

Foods rich in Vitamin B6 include beans, meat, poultry, fish, and some fruits and vegetables.

Folate
Folate is required for cell growth and repair. It helps to break down certain amino acids believed to be a causative factor in coronary heart disease. Folate is also required for concentration and strengthening memory abilities. It supports fertility and healthy growth of the fetus.

Foods rich in folate include leafy green vegetables, grains, citrus fruits, tomatoes, and vegetables.

Vitamin B12
Vitamin B12 is a unique vitamin as it is the only vitamin which contains a metal, namely cobalt. It supports the functions of the brain, the nervous system and aids in the production of DNA. It helps maintain the health of red blood cells.

Vitamin B12 usually found in protein rich foods including meat, fish, eggs and milk.

Pantothenic Acid
Pantothenic Acid is part of the B complex vitamins. Like many B vitamins, it supports the metabolism of carbohydrates, fats and amino acids. Along with Vitamin C, it supports the body’s ability to heal its wounds. Pantothenic acid supports the nervous system and helps to stimulate hormones that are stress relievers. It is also believed to support the growth of healthy hair.

Small amounts of Pantothenic acid is found in most foods, but main sources include lean meat, cold water fish, wheat bran, rice, yeast, molasses and royal jelly.

A good vitamin supplement should include all the above vitamins as well as other essential micronutrients like minerals and amino acids. Many vitamin formulas, like MultiVescence, include citrus bio-flavonoids to assist in the proper assimilation of vitamins and minerals in the body. Added benefits, like CoQ10, help to support heart health.