Vitamins A to K
Every
vitamin has its benefit. Below is a brief description of what each one does for the body. Keep in mind that this is in no way intended to replace medical advice from your health care professional. If you have questions about your personal health, vitamin or mineral deficiencies, please talk to your doctor.
'''
Vitamin A'''
* Vitamin A plays an important role in vision, bone growth, reproduction, cell division, and
cell differentiation.
* It aids in regulating the immune system, and prevents infections by making white blood cells that destroy harmful bacteria and viruses.
* It may also help a type of white blood cell called
lymphocytes fight infections more effectively.
* It aids in the health of surface linings of the eyes and the respiratory, urinary, and intestinal tracts which helps to keep bacteria from entering the body.
* It helps maintain the integrity of skin and mucous membranes.
* '''Foods''': cantaloupe, carrots, dried apricots, egg yolks, liver, liver sausage, mangoes, milk, paprika.
'''
Vitamin B1'''
* Thiamine is essential for the conversion of carbohydrates into glucose.
* It helps the nervous system function properly by aiding in the production of the neurotransmitter
acetylcholine.
* It also plays a role in muscle retention and muscle building.
* '''Foods''': bacon, peas, pork, roe, wheat germ, wholegrain breads, wholegrain cereals.
'''
Vitamin B2'''
* Riboflavin helps the body in energy production and aids it in metabolizing fats, carbohydrates, and
proteins.
* It's used in red blood cell formation, respiration, antibody production, and for regulating human growth and reproduction.
* It plays a key role in maintaining healthy skin, nails, hair growth, and regulating thyroid activity.
* Riboflavin activates vitamin
B6 (pyridoxine), to help the body create
niacin and assists the adrenal gland.
* It helps with a variety of eye ailments, eases watery eye fatigue, and may be helpful in the prevention and treatment of cataracts.
* The health of the mucus membranes in the digestive tract are dependent on B2.
* '''Foods''': almonds, cheese, egg yolks, mushrooms, organ meats, poultry, soy bean, spinach, whole grains.
'''
Vitamin B'''
* Vitamin B3 is required for cell respiration, helps in the release of energy, and aids in the conversion of carbohydrates, fats, and proteins.
* It also aids the function of the nervous system, the digestive system, and the circulatory system.
* Niacin helps to rid the body of toxic and harmful chemicals, such as certain insecticides.
* It aids in the production of various sex and stress-related hormones.
* It's often used to treat schizophrenia and other mental illnesses, and it can be used as a memory-enhancer.
* Niacin improves circulation and reduces cholesterol levels in the blood.
* '''Foods''': barley, chicken, liver, peanuts, pork, salmon, sardines, tuna.
'''
Vitamin B5'''
* Pantothenic acid helps to produce hormones and healthy red blood cells, converts carbohydrates and fat into energy, aids in the formation of antibodies, and is a possible stamina enhancer.
* It's sometimes called the anti-stress vitamin because it can be helpful in treating depression and anxiety.
* Supplemental doses are often recommend to patients suffering from chronic stress.
* There is evidence that coenzyme A, an enzyme converted from vitamin B5, may help the body in detoxification and removal of harmful herbicides, insecticides, and drugs.
* A form of pantothenic acid is often added to
lotions to help cuts, scrapes, and mild burns.
* Vitamin B5 helps wounds heal more quickly by stimulating the cell growth.
* '''Foods''': beans, eggs, liver, meats, mushrooms, nuts, soya beans, split peas, whole grains, yeast.
'''
Vitamin B6'''
* Vitamin B6 helps the body maintain healthy nerve and muscle cells and aids in the production of DNA and RNA.
* It is necessary for the production of red blood cells, cells of the immune system, and it is a crucial element in the proper absorption of vitamin B12.
* It keeps blood sugar levels stable.
* It is believed to enhance the activity of the immune system and improve the body's ability to withstand stress.
* Through its involvement in protein metabolism it plays an important role in maintaining a well functioning immune system.
* B6 is essential in brain development and function, and is involved in the process of producing neurotransmitters.
* Organs related to white blood cell production such as the thymus, spleen, and lymph nodes, are reliant on B6 to maintain good health.
* Vitamin B6, along with a number of other vitamins and minerals is important in maintaining healthy bones.
* Recent studies have shown that vitamin B6 may help reduce the severity of nausea during early pregnancy.
* Other studies have shown B6 may be effective in improving symptoms of PMS such as depression.
* '''Foods''': bananas, chicken breast, garbanzo beans, oatmeal, pork loin, potatoes, roast beef, sunflower seeds, tomato juice
'''
Vitamin B12'''
* Vitamin B12 is used in the metabolism of fats, proteins, and carbohydrates.
* It helps clear up infections and provides protection against allergies and cancer.
* It is often given to the elderly to provide an energy boost and to assist in preventing mental deterioration.
* Vitamin B12 works with folic acid in the synthesis of DNA, red blood cells and as part of the insulation sheath that surrounds nerve cells. It also facilitates the conduction of nerve signals.
* This pairing along with vitamin B6 may slow the development of
atherosclerosis.
* Since B12 helps repair DNA that is damaged by radiation or oxidation, it also plays a role in protecting against cancer.
* B12 has been used to treat a variety of skin conditions, such as hives, seborrhea, dermatitis, eczema, and shingles.
* B12 injections have been beneficial in treating viral hepatitis and lupus.
* B12 is the nutrient involved in the production of melatonin and can help with sleep disorders.
* It has been shown to be an effective treatment for asthma.
* Many people older than sixty have difficulty absorbing B12 due to agings effects on the digestive system, making supplementation even more important for seniors.
* '''Foods''': beef, caviar, cheese, crab, eggs, fish, lamb, liver, octopus, shellfish.
'''
Vitamin C'''
* Vitamin C is a great antioxidant and helps protect the body against pollutants.
* It is required in the synthesis of collagen in connective tissue, neurotransmitters, and steroid hormones.
* It has been linked to the prevention of cataracts, certain cancers and cardiovascular diseases.
* It aids in processes like cell development, proper calcium absorption, and normal tissue growth and repair.
* It assists in the prevention of blood clotting and bruising, and strengthening the walls of the capillaries.
* It enhances the immune system, helps the body protect against infection, and assists with clearing up infections.
* It has been reported to reduce cholesterol levels, high blood pressure and preventing arteriosclerosis.
* The need for vitamin C increases in times when the body is subjected to trauma, infections, and strenuous exercise, elevated environmental temperatures or or in smokers.
* Scurvy is the only disease clinically treated with vitamin C.
* '''Foods''': bell peppers, broccoli, brussel sprouts, cantaloupe, oranges, papaya, strawberries.
Daily Dosage Recommendations
The recommendations given here are no substitute for professional medical recommendations. ''You should always consult your physician before taking any vitamin or mineral supplement. ''You can also consult the NIH Office of Dietary Supplements
fact sheet for more information.
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International Resources
For this resource in your home country, please see:
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FR: Les vitamines et compléments alimentaires
