Vitamins are natural organic (carbon-containing) substances that can be found in food (and in the very popular “supplements” that many people take in probably much higher amounts that they may need to) and that our bodies require for a variety of processes that occur inside us. They are also known as micronutrients, they are needed in small amounts and they are also small in structure compared to proteins, fats and carbohydrates that need to be broken down in order to be used, whereas vitamins do not. They are also “essential” nutrients, meaning they are essential for us to get from food as our bodies can not make them on their own except for vitamin D, which the body can make when exposed to sunlight- not very frequent event for most people in the winter. Calcium, which is absorbed in the small intestines in a process that needs vitamin D, is a common supplement that is taken with vitamin D especially for women in and after menopause to prevent osteoporosis. Vitamin K2 (a type of vitamin K) is made by some of our good gut bacteria, but we don't get much from this source.
Both vitamin deficiencies (much lower amounts than our bodies need) and excess (higher than the maximum our bodies need/tolerate) may lead to adverse symptoms for some vitamins. For example, vitamin A deficiency may result in night blindness first leading to blindness later on, and tissues like eyes and skin may become dry and damaged while infections are more likely due to the immune system not working properly especially in infants and children, whose growth and development may be slowed. However this deficiency can be reversed by taking high vitamin A doses for several days. On the other hand, excess vitamin A may result in hair loss, cracked lips, dry skin, weakened bones, headaches, and increased pressure in the brain, although these effects requires intake of really high doses and are reversed by stopping vitamin A intake.
Both vitamin deficiencies (much lower amounts than our bodies need) and excess (higher than the maximum our bodies need/tolerate) may lead to adverse symptoms for some vitamins. For example, vitamin A deficiency may result in night blindness first leading to blindness later on, and tissues like eyes and skin may become dry and damaged while infections are more likely due to the immune system not working properly especially in infants and children, whose growth and development may be slowed. However this deficiency can be reversed by taking high vitamin A doses for several days. On the other hand, excess vitamin A may result in hair loss, cracked lips, dry skin, weakened bones, headaches, and increased pressure in the brain, although these effects requires intake of really high doses and are reversed by stopping vitamin A intake.
From: http://www.stylecraze.com/articles/3-vital-vitamins-for-hair-growth/#gref
There are a total of 13 vitamins, which can be divided in two groups: those soluble in water, and those soluble in fat. All B vitamins and vitamin C are water-soluble and our bodies can’t store them. They leave us quickly via our kidneys and then in our urine, so we need to provide our bodies with them often, ideally every day. In contrast, vitamins A, D, E, and K are fat-soluble, absorbed in our intestines in fatty forms and easily stored in our bodies in the liver and fatty tissues for long periods of time (except vitamin K). This is why toxicity may occur if too much is taken of a fat-soluble vitamin, especially vitamin A or D.
All vitamins are absorbed in the small intestine, and then transported to specific tissues in the bloodstream; fat-soluble vitamins need to be transported first by the lymphatic system after intestinal absorption to the blood. At the right destination, vitamins help "reactions" occur, several carried out by enzymes that need a little help from "coenzymes" which some of these vitamins act as. Vitamins C and E are well known as "antioxidants", meaning they protect our cells from excessive accumulation of "free radicals" that may cause "oxidative stress" and result in an increased risk for cardiovascular disease, cancer and other diseases.
For a fun and informative 5min TED Ed video on how we absorb vitamins, how they are transported and what they help us with, watch: https://www.youtube.com/watch?v=ISZLTJH5lYg
Water Soluble Vitamins
There are a total of 13 vitamins, which can be divided in two groups: those soluble in water, and those soluble in fat. All B vitamins and vitamin C are water-soluble and our bodies can’t store them. They leave us quickly via our kidneys and then in our urine, so we need to provide our bodies with them often, ideally every day. In contrast, vitamins A, D, E, and K are fat-soluble, absorbed in our intestines in fatty forms and easily stored in our bodies in the liver and fatty tissues for long periods of time (except vitamin K). This is why toxicity may occur if too much is taken of a fat-soluble vitamin, especially vitamin A or D.
All vitamins are absorbed in the small intestine, and then transported to specific tissues in the bloodstream; fat-soluble vitamins need to be transported first by the lymphatic system after intestinal absorption to the blood. At the right destination, vitamins help "reactions" occur, several carried out by enzymes that need a little help from "coenzymes" which some of these vitamins act as. Vitamins C and E are well known as "antioxidants", meaning they protect our cells from excessive accumulation of "free radicals" that may cause "oxidative stress" and result in an increased risk for cardiovascular disease, cancer and other diseases.
For a fun and informative 5min TED Ed video on how we absorb vitamins, how they are transported and what they help us with, watch: https://www.youtube.com/watch?v=ISZLTJH5lYg
Water Soluble Vitamins
Fat Soluble Vitamins
Information for tables above came mostly from Harvard Medical School at: https://www.health.harvard.edu/staying-healthy/listing_of_vitamins
If you eat fortified cereals for breakfast (cereals with added vitamins and minerals) you may be getting more than the daily amount of vitamins recommended, especially children, and even more so if you are taking vitamin supplements, eating fortified snack bars, etc. The daily values shown in cereal boxes (that come from the US FDA) are usually the ones for adults- children need less; some cereals show both amounts.
If we have access to good food rich in vitamins, we don’t really need to supplement our regular intake with extra vitamins, but there may be situations/places in which taking specific vitamin supplements is recommended (for all or some of them) if the food is not rich in these, or you have a diet that restricts food with certain vitamins. Keep in mind that man-made vitamin supplements usually contain the full recommended daily amount of the different vitamins, which we are taking in addition to what we are ingesting with our food, and don't forget to count the fortified food you eat that contains added vitamins (milk, cereals, flour). As I am a petite person, I feel that for things like supplements or pain killers I am probably taking way more than I need (compared to someone twice my size/weight for example) so I may take less than the recommended adult dose sometimes, and/or less frequently- disclaimer here: this is just my approach; I am not the MD kind of doctor so my advice is not that of a clinician.
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