List of Vitamins
| Vitamin A Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B7 | Vitamin B9 Vitamin B12 Choline Vitamin C Vitamin D Vitamin E Vitamin K |
Understanding the Benefits of Vitamins and How They Help Your Health
Want to make sure you’re getting all the vitamins your body needs? Check out this comprehensive guide or the above-mentioned list of vitamins, which is all about dietary and supplementable vitamins and their impact on your health!
Maintaining a balanced diet is key for proper nutrition and health, but we can’t always get all the vitamins and minerals our bodies need from food alone. That’s why understanding the role of dietary and supplementable vitamins and their impacts on our health is essential to providing essential nutrients to keep us healthy.
What Are Vitamins?
Vitamins are essential nutrients that the body needs in small amounts to maintain optimal health and function. Some vitamins are acquired through food sources – like Vitamin C from oranges or Vitamin A from carrots – while other vitamins, like Vitamin D, can also be acquired via sunlight exposure. Additionally, vitamin supplements may come in handy when attempting to bridge any dietary gaps.
What Do Vitamins Do?
Vitamins are essential nutrients that enable various bodily processes and protect the body against disease. Different types of vitamins have different functions in the body, but all can help to improve overall health. Vitamins play important roles such as helping your body convert food into energy, maintaining healthy bones, promoting optimal brain function, and aiding in overall growth and development. For example Vitamin B12, a vitamin that gives you energy by keeping your body energy production high as it is involved in metabolism and oxygen transport in blood. However, it won’t necessarily provide an instant burst of energy like caffeine or other stimulants.
Vitamin Deficiency and Overdose
When we don’t get enough vitamins in our diets, it can lead to vitamin deficiency and a host of health issues. A deficiency may present itself in various ways, such as fatigue or weakened immunity. On the other hand, too much of any vitamin can be toxic to the body and result in an overdose. It’s important to understand how much is too much in order to avoid potential risks associated with an overdose.
Supplements – Who Should Take Them and Why
Taking a daily multivitamin or supplement can be beneficial for those who have difficulty getting all the vitamins needed from their diet. People with specific health conditions, such as vegans who may not get enough vitamin B12, pregnant women needing extra folic acid, or people over 50 who need more vitamin D to battle Vitamin D deficiency, can also benefit from supplements. It’s always important to check with your doctor first before taking any kind of supplement.
Recommended Dietary Allowance
RDA is the average daily dietary intake sufficient to meet the nutrient requirement of 97-98% of healthy individuals in a particular group according to the stage of life and gender.
| Vitamin (Common Names) | Recommended Dietary Allowance (RDA) | |
| Women | Men | |
| Vitamin A (Retinol) | 700 ug (2,333 IU) | 3,000 ug (10,000 IU) |
| Vitamin B1 (Thiamin) | 1.1 mg | Not known |
| Vitamin B2(Riboflavin) | 1.1 mg | Not known |
| Vitamin B3 (Niacin) | 14 mg | 35 mg |
| Vitamin B5 (Pantothenic Acid) | 5 mg | Not known |
| Vitamin B6 (Pyridoxine) | Ages 19-50: 1.3 mg Ages 51+: 1.5 mg | 100 mg |
| Vitamin B7 (Biotin) | 30 ug | Not known |
| Vitamin B9 (Folic Acid) | 400 ug | 1,000 ug |
| Vitamin B12 | 2.4 ug | Not known |
| Vitamin C | 75 mg (Smokers add 35 mg) | 2,000 mg |
| Choline | 425 mg | 3,500 mg |
| Vitamin D (Cholecalciferol) | Ages 19-50: 15 ug (600 IU) Ages 51-70: 15 ug (600 IU) Ages 71+: 20 ug (800 IU) | 100 ug (4,000 IU) |
| Vitamin E (Alpha-tocopherol) | 15 mg | 1,000 mg |
| Vitamin K (Phylloquinone, Menadione) | 90 ug | Not known |
