Vitamins: What they are, how they work, and how they affect us.
A vitamin is an organic compound required as a nutrient in small amounts by any living organism. Compound means "something composed of two or more parts". A vitamin is a compound because our bodies cannot create or generate sufficient quantities; therefore, it must be combined with the sufficient amounts we obtain from diet to, not only survive but, be healthy.
The term vitamin does not include any other essential nutrients such as dietary minerals, essential fatty acids or animoacids, or any other large number of other nutrients that promote health.
Vitamins are classified by their biological and chemical activity and not by their structure. A vitamin refers to a set of chemicals which all show the same biological reactions in the body and are grouped together under an alphabetized name. For example, Vitamin A is composed of Retinal, Retinol, and Carotenoids - these compounds are inter-converted in the body. All vitamin components are inter-convertors, which means they use each other to convert into other necessary elements for our health.
All vitamins have a diverse biochemical function in the body. For example, Vitamin D is used to create hormones, Vitamin E is used to create antioxidants, and Vitamin A is used to create cell mediators.
Now that we understant what vitamins are and how they work, let's break down the most important vitamins we need to promote a healthy skin and body:
VITAMIN A
Vitamin A is a fat-soluble vitamin composed of Retinol, Retinoids, and Carotenoids. It was discovered in 1909 in the form of Retinol in Cod Liver Oil. Vitamin A promotes healthy skin because it helps strengthen skin and repair tissues. It can be taken in foods, as a supplement, or as a topical cream (a cream that you can apply directly to the skin surface). Vitamin A can help prevent dry skin and acne, as well as a treatment to prevent wrinkles.
Its deficiency can cause night-blindness (a condition which makes it impossible to see in low light) and Keratomalacia (an eye disorder that leads to a dry cornea). Overdosing on Vitamin A can cause Hypervitaminosis A, which can cause birth defects, liver problems, osteoporosis, skin discoloration, hair loss, among other things. The recommended daily intake is 3000 IU (International Units). Vitamin A can be found in the following foods: Eggs, whole milk, liver, carrots, mango, spinach, breakfast cereal, etc.
VITAMIN B
Vitamin B is the largest water-soluble complex of vitamins. Many vitamins before (corresponding from F to J) were reclassified over time because of their relationship to Vitamin B; therefore, Vitamin B instead of being only one vitamin became a complex of vitamins. The Vitamin B complex helps keep your skin tone healthy. It is also a great vitamin complex for relieving stress, as well as a preventer for some skin problems (such as eczema) that can be caused by stress. Because of the different properties of each part of the complex, they are classified into different categories:
Vitamin B1 was discovered in 1912 in the form of Thiamine in Rice Bran. Vitamin B1 is an antioxidant that helps rid the body of toxins. It can also assist circulation. Its deficiency can cause Beriberi (a nervous system ailment that causes fatigue) and Wernicke-Korsakoff syndrome (vision changes, ataxia, and impaired memory). Overdosing on Vitamin B1 can cause hypersensitive reactions resembling anaphylactic shock and drowsiness. The recommended daily intake is 1.2 mg (miligrams).
Vitamin B2 was discovered in 1920 in the form of Riboflavin in Eggs. Vitamin B2 helps keep the skin healthy. It can also prevent acne. Its deficiency can cause Ariboflavinosis (redness and swelling of the mouth and throat mucosa). In humans, there is no evidence for Riboflavin toxicity produced by excessive intake. The recommended daily intake is 1.3 mg.
Vitamin B3 was discovered in 1936 in the form of Niacin in Liver. Vitamin B3 improves circulation. Its deficiency can cause Pellagra (diarrhea, dermatitis, dementia, death). Overdosing on Vitamin B3 can cause permanent liver damage. The recommended daily intake is 16.0 mg.
Vitamin B5 was discovered in 1931 in the form of Pantothenic Acid in Liver. Vitamin B5 helps reduce stress. Its deficiency can cause Paresthesia (sensation of tingling, pricking, or numbness of a person's skin). In humans, large doses of Pantothenic Acid have no reported side effects, but may yield mild intestinal distress and diarrhea at worst. The recommended daily intake is 5.0 mg.
Vitamin B6 was discovered in 1934 in the form of Pyridoxine in Liver. Vitamin B6 keeps the immune system healthy. Its deficiency can cause Anemia (deficiency of hemoglobin found in red blood cells). Overdosing on Vitamin B6 can cause Proprioception (the sense of relative position of internal parts of the body in relation to each other and the sense whether the body is moving with required effort) and Nerve Damage. The recommended daily intake is 1.3 to 1.7 mg.
Vitamin B7 was discovered in 1931 in the form of Biotin in Liver. Vitamin B7 is a cofactor in the metabolism of fatty acids and leucine, which slows the degradation of muscle tissue. Its deficiency can cause Dermatitis (inflammation of the skin) and Enteris (inflammation of the small intestine). There are no reported cases of adverse effects from receiving high doses of Biotin. The recommended daily intake is 30.0 µg (micrograms).
Vitamin B9, better known as Folic Acid, was discovered in 1941 in Liver. Vitamin B9 is essential to produce healthy red blood cells and prevent anemia. Folic Acid is especially important during periods of rapid cell division and growth. Its deficiency during pregnancy is associated with birth defects. In normal conditions, its deficiency causes loss of apetite, weight loss, weakness, and behavioral disorders. Overdose of Folic Acid can cause a decrease in seizure threshold. The recommended daily intake is 400 µg.
Vitamin B12 was found in the form of Cyanocobalamin in Liver. It is composed of Cyanocobalamin, Hydroxycobalamin, and Methylcobalamin. Vitamin B12 assists in the normal function of the brain and nervous system, as well as formation of blood. Its deficiency can cause Megaloblastic Anemia (large, immature red blood cells in the bone marrow and inhibition of DNA replication). Overdose of Vitamin B12 and Pyridoxine together can cause rosacea; overdose of vitamin B12 by itself can cause diarrhea; overdose of vitamin B12 in the form of Cyanocobalamin can cause Leber's Disease (optic nerve atrophy, which is hereditary). The recommended daily dose intake is 2.4 µg.
Vitamin B can be found in the following foods: Wheat germ, oatmeal, whole wheat, bran, whole brown rice, dairy products, milk, liver, kidney, fish, eggs, etc.
VITAMIN C
Vitamin C is a water-soluble vitamin discovered in 1912 in the form of Ascorbic Acid in Lemons. Vitamin C helps with healing of wounds and other damage to the skin. There is some evidence to suggest it may even rejuvenate skin. Vitamine C also helps the immune system fight off illnesses.
Its deficiency can cause Scurvy (spots on the skin, spongy gums, and bleeding from the mucous membranes). Although Vitamin C can be well tolerated at doses well above recommendation, Vitamin C Megadosage may cause stomach upset and laxative effects. The recommended daily dose is 90 mg. Vitamin C can be found in the following foods: Oranges, grapefruit, mandarins, lettuce, spinach, green peppers, strawberries, tomatoes, cabbage, etc.
VITAMIN D
Vitamin D is a fat-soluble vitamin composed of Ergocalciferol and Cholecarciferol. It was discovered in 1918 as Calciferol in Cod Liver Oil. Vitamin D is an antioxidant that plays a role in skin pigmentation as well as well as a calcium and phosphorus regulator in our blood.
Its deficiency can cause Rickets (softening of the bones) and Osteomalacia (bone demineralization). Overdosing on Vitamin D can cause Hypervitaminosis D, which causes dehydration, vomiting, anorexia, irritability, constipation, and fatigue. The recommended daily dose is 5.0 - 10.0 µg. Vitamin D can be found in the following foods: Milk, fortified rice, fortified margarine, salmon, tuna, liver, cheese, etc. Surprisingly, our bodies can also produce it naturally with the help of sunlight (Open your windows people!!).
VITAMIN E
Vitamin E is a fat-soluble vitamin composed of Tocopherol and Tocotrienols. It was discovered in the form of Tocopherol in Wheat Germ Oil. Vitamin E is a natural antioxidant that prevents free radicals from damaging the skin. Vitamin E is good to take when your skin is suffering from damage from the sun or other factors.
Its deficiency is very rare; however, it can cause Hemolytic Anemia in newborns (abnormal breakdown of red blood cells). Overdosing of Vitamin E can cause Increased Congetive Heart Failure in adults and Congenital Heart Defects in unborned babies. The recommended daily dose is 15.0 mg. Vitamin E can be found in the following foods: Almonds, sunflower seeds, peanut butter, hazelnuts, safflower oil, spinach, broccoli, mango, etc.
VITAMIN K
Vitamin K is a fat-soluble vitamin composed of Phylloquinone and Menaquinones. It was discovered in 1929 in the form of Phylloquinone in Alfalfa. Vitamin K helps the modification of certain proteins but is mostly required for blood coagulation.
Its deficiency can cause Bleeding Diathesis (unusual susceptibility to hemorrhaging). There is no known toxicity associated with high doses of the Phylloquinone or Menaquinone forms of vitamin K and therefore no tolerable intake level has been set; however, vitamin K3 (Menadione, Vitamin K in synthetic form) has been shown to be toxic. In fact, the FDA has banned this synthetic form of the vitamin from over-the-counter supplements as large doses have been shown to cause allergic reactions, Hemolytic Anemia, and cytotoxicity to liver cells. The recommended daily dosage is 120 µg. Vitamin K can be found in the following foods: Spinach, swiss chard, cabbage, cauliflower, broccoli, brussels sprouts, avocado, kiwi, etc.
Hopefully, now that we understand how vitamins work, we'll be able to create a diet richer in them and be more consciencious about the vitamin supplements we take on a constant basis so we can help our skin and bodies look and feel a million times better ^_^!
The term vitamin does not include any other essential nutrients such as dietary minerals, essential fatty acids or animoacids, or any other large number of other nutrients that promote health.
Vitamins are classified by their biological and chemical activity and not by their structure. A vitamin refers to a set of chemicals which all show the same biological reactions in the body and are grouped together under an alphabetized name. For example, Vitamin A is composed of Retinal, Retinol, and Carotenoids - these compounds are inter-converted in the body. All vitamin components are inter-convertors, which means they use each other to convert into other necessary elements for our health.
All vitamins have a diverse biochemical function in the body. For example, Vitamin D is used to create hormones, Vitamin E is used to create antioxidants, and Vitamin A is used to create cell mediators.
Now that we understant what vitamins are and how they work, let's break down the most important vitamins we need to promote a healthy skin and body:
VITAMIN A
Vitamin A is a fat-soluble vitamin composed of Retinol, Retinoids, and Carotenoids. It was discovered in 1909 in the form of Retinol in Cod Liver Oil. Vitamin A promotes healthy skin because it helps strengthen skin and repair tissues. It can be taken in foods, as a supplement, or as a topical cream (a cream that you can apply directly to the skin surface). Vitamin A can help prevent dry skin and acne, as well as a treatment to prevent wrinkles.
Its deficiency can cause night-blindness (a condition which makes it impossible to see in low light) and Keratomalacia (an eye disorder that leads to a dry cornea). Overdosing on Vitamin A can cause Hypervitaminosis A, which can cause birth defects, liver problems, osteoporosis, skin discoloration, hair loss, among other things. The recommended daily intake is 3000 IU (International Units). Vitamin A can be found in the following foods: Eggs, whole milk, liver, carrots, mango, spinach, breakfast cereal, etc.
VITAMIN B
Vitamin B is the largest water-soluble complex of vitamins. Many vitamins before (corresponding from F to J) were reclassified over time because of their relationship to Vitamin B; therefore, Vitamin B instead of being only one vitamin became a complex of vitamins. The Vitamin B complex helps keep your skin tone healthy. It is also a great vitamin complex for relieving stress, as well as a preventer for some skin problems (such as eczema) that can be caused by stress. Because of the different properties of each part of the complex, they are classified into different categories:
Vitamin B1 was discovered in 1912 in the form of Thiamine in Rice Bran. Vitamin B1 is an antioxidant that helps rid the body of toxins. It can also assist circulation. Its deficiency can cause Beriberi (a nervous system ailment that causes fatigue) and Wernicke-Korsakoff syndrome (vision changes, ataxia, and impaired memory). Overdosing on Vitamin B1 can cause hypersensitive reactions resembling anaphylactic shock and drowsiness. The recommended daily intake is 1.2 mg (miligrams).
Vitamin B2 was discovered in 1920 in the form of Riboflavin in Eggs. Vitamin B2 helps keep the skin healthy. It can also prevent acne. Its deficiency can cause Ariboflavinosis (redness and swelling of the mouth and throat mucosa). In humans, there is no evidence for Riboflavin toxicity produced by excessive intake. The recommended daily intake is 1.3 mg.
Vitamin B3 was discovered in 1936 in the form of Niacin in Liver. Vitamin B3 improves circulation. Its deficiency can cause Pellagra (diarrhea, dermatitis, dementia, death). Overdosing on Vitamin B3 can cause permanent liver damage. The recommended daily intake is 16.0 mg.
Vitamin B5 was discovered in 1931 in the form of Pantothenic Acid in Liver. Vitamin B5 helps reduce stress. Its deficiency can cause Paresthesia (sensation of tingling, pricking, or numbness of a person's skin). In humans, large doses of Pantothenic Acid have no reported side effects, but may yield mild intestinal distress and diarrhea at worst. The recommended daily intake is 5.0 mg.
Vitamin B6 was discovered in 1934 in the form of Pyridoxine in Liver. Vitamin B6 keeps the immune system healthy. Its deficiency can cause Anemia (deficiency of hemoglobin found in red blood cells). Overdosing on Vitamin B6 can cause Proprioception (the sense of relative position of internal parts of the body in relation to each other and the sense whether the body is moving with required effort) and Nerve Damage. The recommended daily intake is 1.3 to 1.7 mg.
Vitamin B7 was discovered in 1931 in the form of Biotin in Liver. Vitamin B7 is a cofactor in the metabolism of fatty acids and leucine, which slows the degradation of muscle tissue. Its deficiency can cause Dermatitis (inflammation of the skin) and Enteris (inflammation of the small intestine). There are no reported cases of adverse effects from receiving high doses of Biotin. The recommended daily intake is 30.0 µg (micrograms).
Vitamin B9, better known as Folic Acid, was discovered in 1941 in Liver. Vitamin B9 is essential to produce healthy red blood cells and prevent anemia. Folic Acid is especially important during periods of rapid cell division and growth. Its deficiency during pregnancy is associated with birth defects. In normal conditions, its deficiency causes loss of apetite, weight loss, weakness, and behavioral disorders. Overdose of Folic Acid can cause a decrease in seizure threshold. The recommended daily intake is 400 µg.
Vitamin B12 was found in the form of Cyanocobalamin in Liver. It is composed of Cyanocobalamin, Hydroxycobalamin, and Methylcobalamin. Vitamin B12 assists in the normal function of the brain and nervous system, as well as formation of blood. Its deficiency can cause Megaloblastic Anemia (large, immature red blood cells in the bone marrow and inhibition of DNA replication). Overdose of Vitamin B12 and Pyridoxine together can cause rosacea; overdose of vitamin B12 by itself can cause diarrhea; overdose of vitamin B12 in the form of Cyanocobalamin can cause Leber's Disease (optic nerve atrophy, which is hereditary). The recommended daily dose intake is 2.4 µg.
Vitamin B can be found in the following foods: Wheat germ, oatmeal, whole wheat, bran, whole brown rice, dairy products, milk, liver, kidney, fish, eggs, etc.
VITAMIN C
Vitamin C is a water-soluble vitamin discovered in 1912 in the form of Ascorbic Acid in Lemons. Vitamin C helps with healing of wounds and other damage to the skin. There is some evidence to suggest it may even rejuvenate skin. Vitamine C also helps the immune system fight off illnesses.
Its deficiency can cause Scurvy (spots on the skin, spongy gums, and bleeding from the mucous membranes). Although Vitamin C can be well tolerated at doses well above recommendation, Vitamin C Megadosage may cause stomach upset and laxative effects. The recommended daily dose is 90 mg. Vitamin C can be found in the following foods: Oranges, grapefruit, mandarins, lettuce, spinach, green peppers, strawberries, tomatoes, cabbage, etc.
VITAMIN D
Vitamin D is a fat-soluble vitamin composed of Ergocalciferol and Cholecarciferol. It was discovered in 1918 as Calciferol in Cod Liver Oil. Vitamin D is an antioxidant that plays a role in skin pigmentation as well as well as a calcium and phosphorus regulator in our blood.
Its deficiency can cause Rickets (softening of the bones) and Osteomalacia (bone demineralization). Overdosing on Vitamin D can cause Hypervitaminosis D, which causes dehydration, vomiting, anorexia, irritability, constipation, and fatigue. The recommended daily dose is 5.0 - 10.0 µg. Vitamin D can be found in the following foods: Milk, fortified rice, fortified margarine, salmon, tuna, liver, cheese, etc. Surprisingly, our bodies can also produce it naturally with the help of sunlight (Open your windows people!!).
VITAMIN E
Vitamin E is a fat-soluble vitamin composed of Tocopherol and Tocotrienols. It was discovered in the form of Tocopherol in Wheat Germ Oil. Vitamin E is a natural antioxidant that prevents free radicals from damaging the skin. Vitamin E is good to take when your skin is suffering from damage from the sun or other factors.
Its deficiency is very rare; however, it can cause Hemolytic Anemia in newborns (abnormal breakdown of red blood cells). Overdosing of Vitamin E can cause Increased Congetive Heart Failure in adults and Congenital Heart Defects in unborned babies. The recommended daily dose is 15.0 mg. Vitamin E can be found in the following foods: Almonds, sunflower seeds, peanut butter, hazelnuts, safflower oil, spinach, broccoli, mango, etc.
VITAMIN K
Vitamin K is a fat-soluble vitamin composed of Phylloquinone and Menaquinones. It was discovered in 1929 in the form of Phylloquinone in Alfalfa. Vitamin K helps the modification of certain proteins but is mostly required for blood coagulation.
Its deficiency can cause Bleeding Diathesis (unusual susceptibility to hemorrhaging). There is no known toxicity associated with high doses of the Phylloquinone or Menaquinone forms of vitamin K and therefore no tolerable intake level has been set; however, vitamin K3 (Menadione, Vitamin K in synthetic form) has been shown to be toxic. In fact, the FDA has banned this synthetic form of the vitamin from over-the-counter supplements as large doses have been shown to cause allergic reactions, Hemolytic Anemia, and cytotoxicity to liver cells. The recommended daily dosage is 120 µg. Vitamin K can be found in the following foods: Spinach, swiss chard, cabbage, cauliflower, broccoli, brussels sprouts, avocado, kiwi, etc.
Hopefully, now that we understand how vitamins work, we'll be able to create a diet richer in them and be more consciencious about the vitamin supplements we take on a constant basis so we can help our skin and bodies look and feel a million times better ^_^!