Zinc is one of those minerals that people need to hve in their bodies inorder to stay healthy.  Most zincs are stored inside the cells all throughout the body.  It acts by getting rid of the invading bacteria and viruses and increases the immune system level.  Zinc also aids in the metabolism of proteins and reproduction of DNA which is the genetic material in all cells.  Pregnant women, infants and children are the ones who need zinc the most.  This mineral also helps in the healing of wounds and allows our senses like taste and smell to function well.

RECOMMENDED DAILY ALLOWANCE FOR ZINC

Zinc is one of the trace minerals, which means that the we need them in not more than 20 mg a day.  But how much do each of us exacty need of it?   The average recommended daily allowance for zince is based on age and is lited in mg. Here’s a table.

BEST FOOD SOURCES OF ZINC

                Zinc is present in various types of foods but they are exist in large amounts if foods like oysters (best source of zinc), red meat, poultry, seafood like crabsand lobsters, fortified breakfast cereals, beans, nuts, whole grans and dairy products.

ZINC SUPPLEMENTS

Most multivitamins or mineral dietary supplements consist zinc.  There are also some supplements that contain zinc alone and at times in combination with calcium, magnesium, and other minerals.  There are several forms of zinc that are added on dietary supplements, zinc gluconate, zinc sulfate and zinc acetate.  It is not however clear which one of the three is better.

There are also some over the counter medication like lozengs, nasal gels and nasal sprays that contains zinc.

INDIVIDUALS WHO ARE IN NEED OF ZINC THE MOST

• Those who has gastrointestinal surgery such as weight loss surgery, or those with digestive disorders like ulceative colitis or crohn’s disease.
• Vegetarians because they do not eat meat.
• Older infants who are breastfed.
• Alcohlics because alcoholic drinks decrease the amount of zinc in the body.
• People with sickle cell disease.

ZINC DEFICIENCY

Insufficient amounts of zinc in the body causes slow growth in infant and in children, delayed sexual development in adolescents and impotence in men.  It can also cause hair loss, diarrhea, eye and skin sores and loss of appetite, weight loss, delayed wound healing, decreased ability to taste food, lower alertness levels.

Vitamins are a part of a normal and healthy diet for most children.  Children do not really need to take additional vitamin supplements  unlike the adults and they are only prescribed if necessary.  According to the American Academy of Pediatrics, “it does not support the use of vitamin supplements for children unless medically necessary”.  They also note that large doses of Vitamin A, C and D can be toxic to kids.  If a child is eating a well-balanced diet, then he or she is probably getting sufficient amounts of vitamins for a healthy growth and development.

VITAMIN A – helps keep a child’s skin, teeth and eyes healthy and strong.  It also helps with the immune system function of a child.

VITAMIN B1 and B2 – Thiamine (B1) helps a child’s brain, heart, muscles and nervous system function properly.  The main function of Thiamine is to convert carbohydrates into energy.  Riboflavin (B2) together with B1 converts carbohydrates.

• Teen girls – 1.3 mg daily
• Teen boys – 1.7 mg daily
• Babies below 1 year old – .4 to .5 mg daily
• 1 – 3 years old – .8 mg daily
• 4 – 6 years old – 1.1 mg daily
• 7 – 10 years old – 1.2 mg daily

VITAMIN B3 – Niacin (B3) just like Thiamine and Riboflavin, helps convert energy.  The only difference is that it makes use of sugar and carbohydrates.

• Teen girls – 15 mg daily
• Teen boys – 19 mg daily
• Babies below 1 year old – 5 – 6 mg daily
• 1 – 3 years old – 9 mg daily
• 4 – 6 years old – 12 mg daily
• 7 – 10 years old – 13 mg daily

VITAMIN B6 – Pyridoxine keeps the brain functioning and firing properly and boosts the body’s immune system too.  Aids in the breakdown of amino acids to proteins and adds an extra boost of energy for the kids.

• Teen girls – 1.6 mcg daily
• Teen boys – 2 mcg daily
• Babies below 1 year old – 5 – .3 – .6 mcg daily
• 1 – 3 years old – 4 – 6 mcg daily
• 4 – 6 years old – 1. 1 mcg daily
• 7 – 10 years old – 1.4 mcg daily

VITAMIN B12 – keeps the blood healthy and is critically needed in the development of the sheaths for the nervous system.

• Teen girls – 2 mcg daily
• Teen boys – 2 mcg daily
• Babies below 1 year old – .3 – .7  mcg daily
• 1 – 3 years old – .7 mcg daily
• 4 – 6 years old – 1 mcg daily
• 7 – 10 years old – 1.4 mcg daily

VITAMIN C & VITAMIN D – Vitamin D helps the body absorb the needed calcium from foods while the vitamin C boosts the kids’ immune system.

• Teen girls – 60 mg daily
• Teen boys – 60 mg daily
• Babies below 1 year old – 30 – 35 mg daily
• 1 – 3 years old – 40 mg daily
• 4 – 10 years old – 45 mg daily

VITAMIN E & VITAMIN F – Vitamin E is needed to keep cells healthy and vitamin F or Folic Acid is needed for the production of healthy DNA and red blood cells.

VITAMIN K – it is need for the clotting of the blood.

Perhaps, the term VITAMINS is not something new to our ears.  We always use to hear our parents say that we should eat this and eat that because it contains a lot of vitamins.  Of course, as the sons and daughters of our parents, we immediately obey them and eat the food.  But what are vitamins? And what are its benefits and why do need to have them?

Vitamins as defined are small organic compounds that are produced by plants and animals.  These are important in order to maintain a well-balanced environment or equilibrium inside the body. However, the human body is incapable of producing most of the much needed vitamins on its own.  So that is why individuals rely on food intake in order to meet the needed vitamins.  Vitamins are needed by almost every single part of the human body, right down to the formation of the cells, up- to the function of each and every single organ.  They are also responsible for keeping a person healthy at all times.

Essential Vitamins and they’re functions and benefits

VITAMIN A

The main function of Vitamin A is to promote the formation of the nerve cells in the eyes that are responsible for processing light.  Simply, Vitamin A helps a person see everything clearly.  Vitamin A is also capable of keeping the mucous membranes or the cells healthy especially the ones that line our lungs, intestines and urinary tract.  This most common vitamin is also very helpful in reproduction, keeps our skin healthy and even bone formation and growth.  Vitamin A helps in our immune system, especially with the formation and differentiation of white blood cells.  White blood cells are the ones that protect our body by kicking off invasive pathogens.  Vitamin A is chemically known as Retinol which lets it act as an antioxidant.  During the process of metabolism of food into energy, oxidation occurs and free radicals are being formed as a part of the process.  These free radicals are removed by retinol or vitamin a from the body since they can damage, and age our healthy cells.

VITAMIN C

Vitamin C or more chemically known as Ascorbic Acid is needed by the human body since it is the one responsible for producing collagen.  Collagen is the main building block of the bones, the ligaments, the blood vessels, the tendons and the bones.  It also helps synthesize a major neurotransmitter that helps relieve stress and helps keep a person emotionally healthy which is known as Norepinephrine.  With enough Vitamin C in our body, our wounds, bruises and burns can heal faster; and we can easily absorb one of the most essential minerals, Iron.  Vitamin C is also a powerful oxidant that is enough to keep our immune system at an alert level which increases our defenses against disease carrying bad bacteria.

VITAMIN D

The mains sources of Vitamin D are from nutritional foods and are synthesized from the sunlight that hits our human skin.  However, in order to maximize the benefits of Vitamin D from the sunlight, we need to have enough Vitamin K which is the one that synthesizes Vitamin D from sunlight.  Without vitamin K, we can’t make good use of the benefits of the sunlight.  Calcium is a mineral that supports the growth and development of the bones and helps the nervous system function properly, only if the calcium is maintained on a normal level at all times.  Vitamin D is the vitamin responsible for regulating calcium levels to prevent any forms of calcium toxicity.  This vitamin is also important in modulating the immune system and prevents the development of any autoimmune diseases.  There are also studies that claims and proves that Vitamin D can also regulate insulin secretions and blood pressure.

VITAMIN E

Vitamin E functions as an antioxidant that helps prevent the oxidation or metabolism of fat and lipid cells.  Oxidation of fat and lipid will increase the risk of developing cardiovascular diseases.

VITAMIN K

K together with a specialized enzyme acts as a blood clotting agent which catalyzes or starts the chemical reaction of seven different proteins in the body that are essential in blood coagulation.

VITAMIN B GROUPS

Vitamin B groups include riboflavin, niacin, thiamine, pantothenic acid (Vitamin B6), biotin, folic acid and Vitamin B 12.  All of these B vitamins aids in the metabolism of carbohydrates and fatty acids in the body.  Thiamine, Vitamin B6 and Vitamin B12 aids the in the normal function of the nerves in the body and helps in the reproduction of the red blood cells.  Folic acid is important in the formation of the central nervous system of the unborn baby and helps synthesize DNA and RNA.

Most of the time, people resort to taking dietary supplements such as vitamin supplements or mineral supplements in order to meet the recommended daily allowance (RDA) of the vitamins and minerals needed by the human body.  Vitamins and minerals are important in maintaining good health and preventing any forms of diseases as well.  However, vitamin and mineral supplements are still just like any other medicine that when taken excessively, could potentially cause renal or kidney problems later on.  The best way to take in vitamins and minerals is always through food sources.  Taking essential vitamins and minerals from the best food sources will let you maximize the purity and your body’s absorption of these important nutrients.

Usually the ones that contain the richest amount of nutrients are the simple plants that are eaten raw.  Raw foods contain the most enzymes that will help nourish our bodies.

THE BEST FOOD SOURCES OF VITAMINS

SPINACH – best prepared as a part of a green salad mix, or served as a side dish and is really low in calories.  The World’s Healthiest Foods recognize that spinach is packed and filled with a lot of nutrients.  One cup will give you Vitamin K, Vitamin A, manganese, folate, magnesium and iron.  According to Dr. Ben Kim, it also contains Vitamin B groups like B1, B2, B6, Vitamin E and Calcium.

BLACK BEANS – According to the The World’s Healthiest Foods, black beans is rich in fiber and will help lower a person’s cholesterol level and regulate a person’s blood sugar level.  It is best served with brown rice which will give you fat-free protein.  One cup of this food will actually fulfill your RDA of molybdenum which is 172% of your daily food intake.  Molybdenum is a trace mineral that reduce a person’s sensitivity to sulfites.  Sulfites are one of the preservatives added to prepared or ready to eat foods.  Antioxidants, manganese and iron can also be taken from black beans.

SALMON – one of the most loved fish not only in the U.S. but around the world.  Salmon is not only tenderly delicious but also rich in nutritional benefits.  It is a fish that is rich is omega-3 fatty acids that keeps ours heart healthy by protecting it against cardiovascular conditions or inflammation.  It has low calories and saturated fat.  4 oz of salmon a day will give you enough selenium, niacin, Vitamin B12 and tryptophan.  Tryptophan is an amino acid that calms and regulates the neurotransmitter serotonin in the body.  Salmon is also rich in choline, which is a part of Vitamin B groups that keeps the nervous system healthy and prevents the development of fatty liver.

WHOLE WHEAT BREAD – since other type of breads are rich in carbohydrates and doesn’t do anything much when it comes to weight loss, whole wheat bread were produced.  This is a bread that is rich is B vitamins like the B1, B2 and B3, rich in folic acid calcium, phosphorus, zinc, copper and iron.  Be careful though in choosing the whole wheat bread from the grocery store.  60% extraction whole wheat bread doesn’t have that much nutrients in it compared to 100% whole wheat bread.

Calcium is an essential mineral most commonly found in lots of different kinds of foods.  Calcium is needed by the body in order to maintain healthy and strong bones and to allow it to carry out its main functions.  Most of the calcium found in the body is stored in the bones where it acts as a substance that supports the structure and hardness of the bones.  Calcium is also essential in nerve transmission and the movement of the muscles.  Moreover, this important mineral helps the blood vessels push bloost all throughout the human body and aids in the release of hormones and enzymes that affect almost every single human body function.

The Recommended Daily Allowance of calcium depends on the age of a person, below is a table that shows the RDA for each age group.

BEST FOOD SOURCES OF CALCIUM:

• Commonly found in milk, yogurt and cheese
• Kale, broccoli and Chinese cabbage
• Fish with soft bones like sardines, salmon
• Grains like breads, pastas and unfortified cereals when eaten in large amounts can add significant amounts of calcium
• There are some prepared foods in the market that are incorporated with calcium, like cereals, fruit juices, soy, rice beverages and even tofu. 

CALCIUM DIETARY SUPPLEMENTS

Calcium Carbonate – an inexpensive form of calcium dietary supplement.  This supplement is best absorbed when taken with food.  Most of the time, calcium carbonate is incorporated with some antacids.  Each pill contains 200 – 400 mg of Calcium.

CALCIUM CITRATE – an expensive form of calcium dietary supplements and can be taken on an empty stomach unlike calcium carbonate.  Individuals with low levels of stomach acid (more common in people older than 50) can absorb calcium citrate faster and more easily than calcium carbonate.  That is why this is the calcium dietary supplement that is mostly recommended for those who are 50 and above.

These calcium mineral supplements are accompanied with side effects that are likely to occur if they are taken improperly, like gas, bloating and constipation.  If any of these side effects will occur, it is best if you take the supplement with meals or even change the brand of the supplement itself.

CALCIUM DEFICIENCY

Not getting or taking enough calcium will not usually produce any short term symptoms on an individual since the body is still able to maintain the calcium levels in the blood since our bones are have stored calcium in them.  However, if a person lacks calcium on a long-term basis will eventually cause health problems like low bone mass or osteopenia, osteoporosis, bone fractures, etc.  One will be able to identify that he or she has calcium deficiency if he or she suffers from the following:

• Numbness and tingling on the fingers
• Convulsions
• Abnormal heart rhythms ( could potentially cause death )

BENEFITS OF CALCIUM

BONE HEALTH AND OSTEOPOROSIS

Calcium and vitamin D are two of the important nutrients that are needed most by the bones.  It is important the from childhood up to adolescent stage, he or she should receive ample amounts of calcium and vitamin D in order to let their bones have enough strength and calcium by the time they reach the age of 30.  When a person reaches the age of 30, he or she gradually loses all the stored calcium is his or her bones.  But in order to avoid these losses, he or she should take the RDA of calcium and have an active and healthy lifestyle through exercising and weight-bearing physical activities like walking or running.

Osteoporosis is the condition wherein the bones become porous, fragile and prone to fracture and mostly commonly occurs in older adults especially in women.  An individual can avoid this by having a regular exercise and taking in adequate amount of calcium and vitamin D.

HYPERTENSION

There are some studies that proves that calcium, when taken in on adequate and right amount will reduce a person’s risk of developing high blood pressure or hypertension.

KIDNEY STONES

Kidney stones are most of the time found to contain calcium oxalate.  Kidney stones or kidney problems usually occur to those who take calcium artificially or from dietary supplements.  This is not only possible with calcium supplements, but in other ingested medicines or supplements as well.  In order to avoid this condition, it is best to take calcium naturally.

For a person to develop and grow healthy and strong he or she should have enough amounts of nutrients, specifically, vitamins and minerals in his or her body.  These nutrients are the ones responsible for carrying out important chemical reactions in the body like metabolism and nerve transmission.  These nutrients also aid in the normal function of the immune and digestive systems as well keeping the bones strong and the heart healthy.  Most of the time, people consider taking in vitamin and mineral supplements for them to meet their daily needs of these vitamins and minerals.  However, the best and proper way of taking them is actually having a healthy and balanced diet with lots of fruits and vegetables, dairy products, meat, fish, legumes and other carbohydrate foods.

(According to the Food and Nutrition Board)

VITAMIN A

For males – 900 mcg of Vitamin A

For females (14 years old and above) – 700 mcg of Vitamin A

VITAMIN D

For 50 years old and below – 5 mcg of Vitamin D

For 50 years old up to 70 years old – 10 mcg of Vitamin D

VITAMIN E

For 14 years old and above – 15 mg of Vitamin E

For 9 years old up to 13 years old – 11 mg of Vitamin E

VITAMIN K

For ages 14 – 18 years old – 75 mcg of Vitamin K

For adults – 90 mcg of Vitamin K

VITAMIN C

For adults (men) – 90 mg of Vitamin C

For adults (women) – 75 mg of Vitamin C

Pregnant women – 95 mg of Vitamin C

Breastfeeding women – 120 mg of Vitamin C

VITAMIN B6

For ages 14 years and older – 1.3 mg of Vitamin B6

VITAMIN B 12

For ages 14 years and older – 2.4 mcg of vitamin B12

FOLATE

For ages 14 years and older – 400 mcg of Folate

For pregnant women (according to The Office of Dietary Supplements) – 600 mcg of Folate

*Proper intake of folate during pregnancy will prevent the baby from having neural tube defects like Spina Bifida.

CALCIUM

• For adults 19 – 50 years of age (according to the Center for Disease Control) – 1,000 mg of Calcium
• For children and adolescents ages 9 – 18 years of age – 1,300 mg of Calcium

MAGNESIUM

For men ages 19 – 30 years old – 400 mg of magnesium

For men ages 31 and older – 420 mg of magnesium

For women ages 19 – 30 years old – 310 mg of magnesium

For women ages 31 and older – 320 mg of magnesium

PHOSPHORUS

For ages 9 – 18 years of age – 1,250 mg of phosphorus

For ages 19 and above – 700 mg of phosphorus

IRON

For men 19 – 50 years of age – 8 mg of iron

For women 19 – 50 years of age – 18 mg of iron

For pregnant women – 27 mg of iron

POTASSIUM

For ages 14 years and older – 4.7 g of potassium

SODIUM

According to MedlinePlus we should not take more than 1 tsp of table salt daily.  Less than 2.4 g of sodium per day is recommended.

When it comes to men’s health, there are several vitamins that the men needs in order to stay healthy and strong.  Specifically, men need vitamins like B6, C, D and also E in order to keep them in shape at all times.  These vitamins are important since not only are they antioxidants but they aid in the prevention and delaying of health issues that commonly occur with age; they improve prostate health and enhance the fertility of the men.  Most of the time, they are able to obtain these essential vitamins from the food that they eat, but there are also vitamin supplements available in the market.

VITAMIN B6

Vitamin B6 is one of the most important vitamins that men need to include in their diet.  Vitamin B6 aids by reducing the risk of prostate enlargement or Benign Prostatic Hyperplasia (BPH).  Benign Prostatic Hyperplasia is a noncancerous painful type of condition that often causes discomfort and disturbs with the sexual activity and even causes the urination to be painful.  HealingWithNutrition.com recommends the intake of this vitamin since is helps reduce the prolactin levels in the body and prevents the loss of testosterone.  Reducing prolactin and preventing testosterone loss will help a man relieve some BPH symptoms.  An RDA of 1.3 mg of Vitamin B6 is recommended for men within the ages of 19 – 50 while older ones need 1.7 mg of vitamin B6 daily.  Bananas, chicken breasts, baked potatoes, salmon and garbanzo beans are rich sources of this vitamin.

VITAMIN C

Fertility is the main target of Vitamin C.  A lot of men are suffering from infertility these days, and according to the American Dietetic Association (ADA) 1 out of 6 married couple are having a hard time conceiving a baby and most of the time, male infertility is the main cause.  Vitamin C acts by preventing the sperm from clumping.  Vitamin C is also a well-known antioxidant that prevents heart disease, stroke, high blood pressure and even cancer.  This information is given by Linus Pauling Institute and this research needs more validation.  Males need to have 90mg of Vitamin C daily and the best sources of this vitamin are citrus fruits, tomatoes, red peppers and broccoli.

VITAMIN D

Vitamin D helps support the health of the bones in men.  Vitamin D is essential in helping your body absorb calcium, which is a mineral that is important for bone growth and development.  Vitamin D, together with calcium helps reduce the risk of men from developing osteoporosis.  Bone mass of males are able to reach its peak by the time they reach the age of 20.  The RDA of Vitamin D, according to ADA for men 50 years and below is 200 IU while for those who are between the ages of 51 – 70, 400 IU of Vitamin D is what they need.  The best sources of Vitamin D are egg yolks, soy, milk, salmon and mackerel.

VITAMIN E

Vitamin E is responsible for keeping a man’s immune system healthy.  According to researches, Vitamin E can actually prevent the development of coronary heart diseases, cataracts and also Alzheimer’s disease.  These researched still need more clinical studies in order to prove them as true.  Men over the age of 13 should receive 15 mg of Vitamin E daily.  The best sources of this vitamin are wheat germ oil, almonds, sunflower seeds, and also hazelnuts.

Women differ from men in so many different ways especially when it comes to their dietary and nutritional needs.  Most of the time, when a woman lacks vitamins or has insufficient amounts of nutrients in her body, it will often lead her to suffer from various deficiency symptoms like fatigue, stress, increased risk for infection and a compromised health condition.  It is essential that women, especially those who are above 40 years old, should know the essential vitamins that will keep them in a strong and healthy state that will prevent them against health related problems in every stage of their lives.

VITAMIN A

Women need vitamin A (also known as Retinol) because of its antioxidant properties that will the growth and development of cancer cells as well as other diseases.  Vitamin A also boosts their immune system that prevents both bacterial and viral infections.  Another thing that most women love about this specific vitamin is its ability to make most women look younger (anti-aging properties) by reducing the appearance of fine lines and remove impurities like acne or scars.

VITAMIN C

When one speaks about vitamin c, there is one specific thing that immediately comes to mind, immune system.  Vitamin c is known to act as a vitamin that boosts the immune system of a person and prevents health problems such as flu, common colds, influenza, etc.  Vitamin c is also capable of increasing chemical brain reactions especially with the noradrenaline neurotransmitter.  A well-functioning noradrenaline will increase the concentration and the alertness of a person.  There are also studies that claim the other useful properties of vitamin c such as the study published in the American Journal of Clinical Nutrition, 2007 which says that increased regular intake of vitamin c will increase the risk of developing aging skin conditions like wrinkled skin, dry skin and improve the person’s appearance.

VITAMIN D

According to a study done by the German Cancer Research last 2008, women with insufficient levels of vitamin D in the body increases their risk of developing breast cancer compared to those who are able to meet the normal level.   One most common benefit of vitamin D is its ability to regulate the absorption of calcium in the body which then prevents the development of bone diseases like osteoporosis, osteopenia, etc.

VITAMIN B6

A vitamin also known as pyridoxine is the one that helps in the reproduction of antibodies like white blood cells that helps get rid of invasive pathogens.  This is the vitamin that keeps the immune system strong and alert.  Proper and enough intake of vitamin B6 a day will prevent premenstrual symptoms like mood swings, dysmennorhea, etc.  It also aids the production of red blood cells and allows the brain to function well.

VITAMIN B12

Vitamin B12 helps in the normal functioning of the brain.  Insufficient intake of vitamin B12 causes mental health problems like disorientation, confusion, abashment and some symptoms of Alzheimer’s disease as well.  A research done at John Hopkins University claims that women diagnosed with breast cancer were found to have lower vitamin B12 levels compared to those without breast cancer.

VITAMIN K

Vitamin K or also known as phylloquinone is a vitamin that is essential in order for the liver to function properly and to help with blood coagulation as well.  It is also very helpful in women who are having trouble during their menstrual period specifically those with excessive menstrual flow.  Since vitamin k helps in blood coagulation it can certainly reduce the flow of the blood coming out of the body.  Vitamin K keeps the bones strong together with calcium and prevents it from becoming too fragile and it also aids pregnant women when it comes to nausea.

VITAMIN B9

A vitamin that women should never lack or should never be insufficient with when they are pregnant.  Insufficient amounts of vitamin B9 or also known as folic acid during pregnancy will increase the risk of having neural tube defects.  RDA for folic acid (U.S. based) is 400 mcg for adult women and 600 mcg for pregnant women.

Vitamins are tiny organic compounds or food substances (generally termed as nutrients) that are only found on living things like plants and animals. These vitamins are needed to keep the human body in a normal state or in a healthy condition.  A Dutch physician named Christiaan Eijkmann, who won the 1929 Nobel Prize in physiology and medicine, was the one who discovered vitamins.  Vitamin is actually a word derived from the term “VITAMINE” which refers to substances that are essential to life and contains amine.  The term vitamin was first used by Dr. Casimir Funk around 1912, a Polish biochemist.

There are two types of vitamins, the fat soluble vitamins and the water soluble vitamins.

FAT SOLUBLE VITAMINS

VITAMIN A – amongst all the fat soluble vitamins, vitamin A is the most useful and most versatile.  It acts and aids not only in a single function of the body but acts on other body functions as well like vision, immune system defenses, maintains the condition of the mucous membrane linings in the body, on the skin, growth and development of the bones, healthy cell development and the reproduction of white and red blood cells.  In its most useful form, Vitamin A is known as RETINOL.  Vitamin A has two major forms that are mostly used as vitamin dietary supplements, the Vitamin A Acetate or the retinyl acetate and the Vitamin A Palmitate or the retinly palmitate.  The precursors of vitamin A are carotenoids (beta-carotene).

VITAMIN D – This vitamin refers to a group of steroid muscles and is more commonly referred as sunlight vitamin since it is only being produced if the sun’s ultraviolet B (UVB) rays are able to hit the skin.  Calcium can only be absorbed by the body properly if there is enough vitamin D from food.   It also aids in the regulation of calcium in the blood and regulates the amount of calcium being excreted during urination.  Osteoporosis is the most common problem associated with vitamin D insufficiency.

VITAMIN E – is a general term used to refer to a group of compounds called tocopherols and tocotrienols.  The most active and usable form of vitamin E is known as alpha-tocopherol.  Vitamin E mainly functions as a protective agent that maintains the coherence of the intracellular membrane of the body therefore keeping it on a stable and defensive condition. Keeping the intracellular membrane on this state at all time will prevent a person against any forms of tissue damage like oxidation.

VITAMIN K – is a group of 2-methilo-naphthoquinone derivatives.  Vitamin K aids in the carboxylation of some glutamate residues found in proteins in order to form gamma-carboxyglutamate residues.  Blood coagulation and bone metabolism (carboxlyation of osteocalcin) are the two main target functions of this vitamin.  It improves bones mass for women on their menopausal stages, reduces the risk of bleeding in liver diseases, jaundice and malabsorption that is usually caused by excessive use of aspirin or antibiotics.

WATER SOLUBLE VITAMINS

VITAMIN B1 (THIAMINE) – is a vitamin that plays an important role in most bodily functions.  Vitamin B1 acts as an agent that helps enzymes perform their functions properly and helps the nervous system as well.  Thiamine is a coenzyme that works during the decarboxylation of pyruvate and also during the oxidation of alpha-ketoglutamic acid.   This vitamin can metabolize amino acids and makes it possible for the body to make use of carbohydrates as an energy source.  Thiamine Hydrochloride and Thiamine Nitrate are the two most common vitamin supplement forms of thiamine.

VITAMIN B2 (RIBOFLAVIN) – is a B vitamin that has an important role in nutrition and aids in the production of energy. Vitamin B2 is capable of generating energy from protein, carbohydrates and fats since it is the one that transfers electrons in the cellular oxidation-reduction reactions.  This vitamin can treat conditions like migraine, headaches, cataracts, rheumatoid arthritis, including skin disorders like acne, dermatitis and eczema.

VITAMIN B3 (NIACIN) – is a vitamin that helps in the metabolism of carbohydrates into energy, fats and proteins.  It can also help produce hydrochloric acid in the stomach for proper and better digestion.  Vitamin B3 has other terms like niacin, nicotinic acid, nicotinamide, niacinamide and antipellagra vitamin.  As a nicotinic acid, it is used as an antihyperlipidemic agent.  As a niacinamide it can treat health problems like osteoarthritis, rheumatoid arthritis, insomnia, migraine headaches and also insul-dependent diabetes.

VITAMIN B6 (PYRIDOXINE) – a vitamin that acts as a coenzyme that is included in the metabolism of protein and carbohydrates, production of insulin, production of red and white blood cells ( for immune system functions) as well as on the synthesis of neurotransmitters (serotonin), enzymes and even prostaglandins.

VITAMIN B5 (PANTOTHENIC ACID) – a vitamin that is needed for proper and progressive human growth and development, reproduction of most normal bodily process, manufactures antibodies, able to produce vitamin D.  Vitamin B5 also aids during the synthesis of hemoglobin, steroid hormones, neurotransmitters and lipids.  Two of the most common forms of pantothenic acid are calcium pantothenate and calcium pantethine.

VITAMIN H & VITAMIN B7 (BIOTIN) – a vitamin that aids in the function of coenzymes in the body such as the four carboxylase enzymes, wherein one of the four can work on the metabolism of fats, proteins and carbohydrates.

VITAMIN B9 (FOLATE) – can transform in its synthetic state known as FOLIC ACID and is usually incorporated in food and in dietary supplements.  It aids in healthy growth and development, specifically with cellular mitosis and DNA sythnesis.  It is important that pregnant women should have enough levels of Folate in the body to prevent neural tube defects.

Perhaps, almost all of us are aware that vitamins are good for our health and our body; however, too much of something is always bad enough.  And vitamins are definitely one of those that when taken excessively, could eventually produce minor and major side effects.  Almost all individuals in this world aspires to have optimum health and wellness, however, not all are able to eat the right food sources to supply their RDA of vitamins.  Because of this, most of them resort to taking multivitamins or other individual vitamin supplements.  Before taking any further action in taking dietary supplements, it is a good idea if one shall consult the advice of the doctor first.

Iowa State University advices that having a balanced solid food diet for a meal will be able to provide you with the necessary vitamins and minerals that you need in a day.  However, according to the Linus Pauling Insitute at Oregon State University, the average American solid food diet is unable to meet the daily recommended nine serving of the fruits and vegetables that are supposed to provide them the vitamins and minerals that the human body needs.  And with this, Linus Pauling states that “the next best thing and most cost-effective solution is to take a multivitamin”.  Even the Harvard School of Public health would also consider taking multivitamins since they are a good insurance policy to ensure that you are getting the right amount of vitamins and minerals that the body requires.   Even if a person eats a balanced meal, still a simple miss or a simple alteration from the daily selection of foods can cause deficiency.   Vitamin supplements are not necessary; yet taking one based on the recommended dose won’t probably do anything bad.

Most of the time, taking individual vitamin supplements is only advised if the doctor has recommended taking the vitamin.  According to Net Wellness, a service provided by the University of Cincinnati, taking individual vitamin supplements are discouraged because of the increased risk of toxicity.  Unlike these individual vitamin supplements, multivitamins are less likely to cause toxicity if taken in together with a solid food diet, since it is almost complete and is composed of a combination of vitamins and minerals that will provide a person with the necessary nutrients he or she requires.  There is also another form of multivitamins known as “mega-vitamins” which are also discouraged, since taking in artificial unnecessary vitamins are useless and won’t do any good.

Individual vitamin supplements are discouraged EXCEPT for the two essential ones, the VITAMIN D and CALCIUM, this information is given by the Harvard School of Public Health and the Linus Pauling Institute.  According to Professor Jane Higdon, who is a research associate at the same school mentioned above, no OTC multivitamins can fulfill the recommended daily allowance for calcium.  An extra 1,000 to 2,000 IU of Vitamin D a day will lower a person’s risk of developing colon and breast cancer.  Vitamin D and Calcium vitamin supplements are needed by vegetarians and vegans who do not eat nor drink any dairy products.

Vitamin supplements are just like any other medicines in the market.  They can cause side effects or adverse reactions to an individual if taken in improperly.  The best move is to consult a doctor or a registered dietician first especially if you plan to take an individual vitamin supplement.