Vitamins – role, importance, supplementation [EXPLAINED]

Proven content

For normal development, the human body requires not only carbohydrates, proteins, fats and minerals, but also small amounts of various organic substances, which are vitamins.

What are vitamins?

Vitamins are low molecular weight organic compounds, the presence of which in the body in small amounts is essential for the proper course of many metabolic processes. For many organisms, including animals and humans, they are exogenous compounds and must be supplied with food.

Read: Vitamins in food

Vitamins – role

Vitamins have no nutritional or energetic functions, but only regulatory functions, acting as biocatalysts of metabolic processes in cells. Nevertheless, without these substances the harmonious work of the whole organism would be impossible.

Their source is primarily food, but vitamins can also be obtained synthetically and taken in the form of dietary supplements. Try, for example, Cardio Multi Viridian, which contains a complex of vitamins necessary for the proper functioning of the body. The constant supply of vitamins in an exogenous or external way results from the inability of the human body to produce them on its own, which is what most animals can boast of.

DuoLife Day and Night preparations contain natural active ingredients such as aloe, raspberries, ginseng, alfalfa and nettle, which make them a source of valuable vitamins and minerals. You can buy a set of DuoLife Day and Night supplements at medonetmarket.pl.

The exception to the rule is the possibility of obtaining trace amounts of vitamin D, produced in the skin under the influence of solar radiation, and vitamins from groups B and K due to the functioning of specific bacteria in the digestive tract. The degree of vitamin requirement and content in the human body is defined in three categories: excess – hypervitaminosis, deficiency – hypovitaminosis and deficiency, i.e. avitaminosis.

Also read: Recipe for health – why is vitamin D so important?

Vitamins – a breakthrough in medicine

The discovery and artificial release of vitamin B1 in 1913 by a Pole, Kazimierz Funk, stimulated further search for factors against other diseases related to nutrient deficiencies in food.

Thanks to the research on the role of vitamins, it was discovered, inter alia, causes of diseases such as rickets, night blindness, beriberi, anemia, and, above all, rot (scurvy), which caused hundreds of thousands of sailors to die for centuries due to a lack of vitamin C during long sea voyages.

Criteria for the division of vitamins

Even at the beginning of the XNUMXst century, there was a conviction that there were thirteen basic vitamins: A, C, D, E, K and eight different B vitamins. Today we know of thirteen varieties of vitamin B alone, and some of them (vitamin B12 or niacin) come in six forms.

The very chemical composition of vitamins is very diverse. They include both acids and alcohols, and the molecular weight also differentiates them. Due to the nature of the activation of substances in the body, provitamins are also isolated, which become biologically active only after undergoing specific changes in the body.

Due to the solubility criterion, vitamins are divided into water-soluble (B, C, PP and folic acid) and fats (A, D, E and K). It should also be noted that some groups of vitamins, such as C, A and E, exhibit the desired antioxidant properties, protecting the body against harmful free radicals.

Do you want to replenish the level of vitamins in your body and have a positive effect on your health? Buy High Five Multivit & Mineral – Viridian Vitamin & Mineral Formula.

See: B vitamins – what should you know about them?

Water-soluble vitamins

Water-soluble vitamins are not stored in the human body. Despite this, they move freely through the body’s tissues, and the excess of them is excreted in the urine. The human body’s need for water-soluble vitamins is high, but they should be taken frequently and in small amounts.

Water-soluble vitamins mainly act as coenzymes or cofactors of many enzyme systems, participating in the metabolism of sugars, fats, proteins and in the body’s mineral economy. These vitamins can be obtained from fruits, vegetables, milk and meat products. Here are the water-soluble vitamins:

Vitamin B1 (Thiamin)

benefits: vitamin B1 is essential for the functioning of the brain, nerves, heart and muscles. This vitamin influences energy metabolism, converting fats, carbohydrates and proteins into energy,

Źródła: Vitamin B1 is found in large amounts in whole grains such as lentils, green peas, several varieties of rice, whole wheat bread, but also can be found in pork, spinach, oranges, cantaloupe, milk and eggs.

Average daily requirement: 1,5-2 mg / day.

Vitamin B2 (riboflavin)

benefits: vitamin B2 supports the body’s own antioxidant functions and we need it to keep our mucous membranes and tissues alive, such as skin, nails or hair alive. Likewise, vitamin B2 is important for the proper maintenance of the nervous and immune systems.

Źródła: some foods rich in vitamin B2 are: cheese, coconut, mushrooms, eggs, lentils, cereals, milk, meat, almonds,

Average daily requirement: 1,8 mg / day.

Vitamin B3 (niacin)

benefits: vitamin B3 participates in energy metabolism. Its primary function is to transform food into energy. Vitamin B3 is essential for the proper functioning of the brain and peripheral nervous system. Regulates cholesterol and blood sugar levels. Vitamin is absorbed in the intestine and stomach,

Źródła: a good source of vitamin B3 is poultry, tuna, salmon, beef and legumes,

Average daily requirement: 15 mg / day.

Vitamin B5 (pantothenic acid)

Benefits: The primary function of vitamin B5 is to turn food into energy. It helps the body break down fats, carbohydrates and proteins, so our body can use them for energy and to rebuild tissues, muscles and organs. This vitamin also plays an important role in various chemical reactions in the body.

Źródła: most foods contain small amounts of pantothenic acid, although whole grains and eggs contain the highest amounts. Other sources include avocado, yogurt, milk, chicken, sweet potatoes, and mushrooms.

Average daily requirement: 50 mg / day.

Vitamin B6 (pyridoxine)

benefits: vitamin B6 is used by the body to create coenzymes and facilitate protein metabolism. It supports the enzyme involved in oxygen transport and the enzyme necessary for the formation of several neurotransmitters in the brain. It is also a determinant of the regulation of the nervous system. It improves mood, can prevent and treat anemia by supporting the production of hemoglobin, and is also used to treat PMS (premenstrual syndrome). During pregnancy, especially in the initial period, it is used as an aid in reducing nausea and vomiting,

Źródła: some sources of vitamin B6 are poultry, nuts, legumes, potatoes, bananas and avocados,

Average daily requirement: 2,1 mg / day

Vitamin B7 (biotin, vitamin H)

benefits: improves the condition of the skin, hair and nails, supports glucose metabolism and reduces the symptoms of neuropathy. This vitamin has a beneficial effect on the proper metabolism, and is precisely involved in the breakdown of amino acids, the synthesis of fatty acids and the process of gluconeogenesis, affecting the proper supply of energy to the body,

Źródła: liver, yeast, soy flour, walnuts,

Average daily requirement: on average, in the diet we consume about 35–70 µg / day (babies with mother’s milk – about 6 µg / day). Higher doses are used to treat specific diseases.

Vitamin B12 (cyanocobalamin)

benefits: vitamin B12 is a nutrient that helps keep your neurons and blood cells healthy. It prevents anemia by supporting the process of creating red blood cells. Its deficiency leads to bone weakness by reducing bone mineral density, which in turn leads to the formation of osteoporosis,

Źródła: only found in animal products such as meat, poultry, fish, dairy, and eggs

Average daily requirement: 0,0005 mg / day.

Folic acid (pteroylglutamic acid, folate, folate, vitamin B9)

benefits: it is necessary for the proper functioning of the hematopoietic and nervous systems and for the development of all body cells. It is especially important in the period of pregnancy planning and proper development of the fetus – it prevents neural tube defects,

Źródła: the most folic acid is in: vegetables, rice, soybeans, wheat germ, egg yolks, calf liver, spinach, asparagus, turnips, lentils, brewer’s yeast, orange juice, beans, chicory,

Average daily requirement: zHowever, the recommended intake for adults is 400 μg / day, and for pregnant women the requirement increases to 600 μg / day.

Vitamin C (ascorbic acid)

benefits: vitamin C is essential for the synthesis of collagen. This vitamin absorbs iron and acts as an antioxidant. It affects the proper functioning of the immune system, prevents cardiovascular diseases, prenatal health problems and eye diseases.

It should be remembered that our body does not produce vitamin C itself and does not accumulate it, so we have to supplement it every day,

Źródła: oranges, kiwi, grapefruits, strawberries, tomatoes, broccoli, spinach,

Average daily requirement: 60-70 mg / day.

Fat-soluble vitamins

Fat-soluble vitamins are stored in the body’s fatty tissue and are not excreted as easily as water-soluble vitamins. Their excess can lead to toxicity. The four fat-soluble vitamins are vitamins A, D, E and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.

Vitamin A (retinol)

benefits: vitamin A supports cell growth, influences immune functions, fetal development and normal eyesight (prevents macular degeneration). Vitamin A is also an important antioxidant that may play a role in preventing certain cancers.

Źródła: There are many foods that contain vitamin A, including all dark green leafy vegetables and orange, green or yellow fruits such as carrots, parsley, pumpkin, apricot, it is also present in tuna, cheese and yolk.

Average daily requirement: 0,8-1 mg / day.

Vitamin D (Calciferol)

benefits: vitamin D plays a key role in the body’s use of calcium and phosphorus. It works by increasing the amount of calcium absorbed from the small intestine, helping to build and maintain bones.

Vitamin D is beneficial for the body by influencing immunity and by controlling cell growth, and may protect against osteoporosis, high blood pressure, cancer and other diseases. Children especially need adequate amounts of vitamin D to maintain strong bones and healthy teeth.

Źródła: mackerel, salmon, sardines, milk,

Average daily requirement: 0,01 mg / day.

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Vitamin E (a-tocopherol)

benefits: vitamin E is known as the vitamin of youth, it is an antioxidant that participates in the protection of lipids, therefore it has a protective effect on cell membranes,

Źródła: vegetable oils, liver, nuts, coconut, soybeans, avocados, blackberries, fish and whole grains,

Average daily requirement: 0,08 mg / day.

Vitamin K (Phytomenadion)

benefits: vitamin K is an important factor involved in the blood coagulation cascade – it seals the blood vessels. This vitamin also has antibacterial, antifungal, as well as anti-inflammatory and analgesic properties.

Źródła: Brussels sprouts, spinach, green asparagus, cauliflower, egg yolk, soybean oil,

Average daily requirement: 0,1 mg / day.

Vitamin toxicity

Water-soluble vitamins are excreted in the urine, if not absorbed, they are generally non-toxic. Even at high doses, water-soluble vitamins do not cause side effects in healthy adults. Fat-soluble vitamins, on the other hand, can be toxic in high amounts because they are stored in the body. However, it is unlikely that you will take excessive amounts of vitamins A, D, K or E with your diet alone.

Unfortunately, it is very likely in the case of supplementation. Although over-the-counter supplements, including multivitamins, are generally safe, they can pose a risk to our health if not used as directed.

Read: Supplementation Before Pregnancy – Is It Important?

Vitamin supplementation

When taking additional vitamins, it should be remembered that their deficiencies do not actually occur if we maintain a balanced diet that supplies the body with vitamins along with food. In order to maintain their desired proportions, you should eat five portions of vegetables and fruit a day, or supplement the deficiencies with vitamins A and C during the winter period.

If necessary, reach for the VitaMERITUM set of vitamins and minerals available at a promotional price on Medonet Market.

Vitamins obtained naturally, despite the same chemical composition as their synthetic substitutes, are better absorbed by humans, e.g. due to the beneficial combination with sugars.

Avitaminosis – what is it?

Avitaminosis is a group of diseases caused by a lack of one or more vitamins in the body. Diseases in the group of avitaminosis are pellagra, beriberi, scurvy, rickets and night blindness. Pellagra results from a lack of niacin or vitamin B3. Beriberi is a condition caused by vitamin B1 deficiency. Scurvy is caused by a long-term deficiency of vitamin C (ascorbic acid). Rickets is caused by a lack of vitamin D, and night blindness is often caused by an insufficient amount of vitamin A. Avitaminosis is often caused by poor nutrition or the unavailability of food with certain vitamins.