Vitamins

Vitamin K

Vitamin K is a fat-soluble vitamin. The “K” is derived from the German word “koagulation.” Coagulation refers to the process of blood clot formation. There are two naturally occurring forms of vitamin K, vitamin K1, and vitamin K2.

Purpose: Experts say vitamin K is crucial for proper blood coagulation (clotting) – it helps make 4 of the 13 proteins required for blood clotting. It is also involved in maintaining good bone health as we age.

Your body needs vitamin K to use calcium to build bone. People who have higher levels of vitamin K have greater bone density, while low levels of vitamin K have been found in those with osteoporosis.

Sources: Good sources of vitamin K1 include spinach, Swiss chard, cabbage, kale, cauliflower, broccoli, Brussels sprouts, avocado, Kiwifruit, grapes, and parsley. Good sources of vitamin K2 include meat, eggs, and dairy products.

Recommended Daily Allowance: The recommended daily intake of vitamin K for men 19 years and older is 120 mcg. For women 19 years and older it is 90 mcg. My multivitamin has 25 mcg.

Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider. Since vitamin K is made in the intestines, antibiotics can reduce the absorption. Also blood thinning drugs might be affected.

Vitamin K deficiency is extremely rare in healthy adults. This is because in addition to foods, the bacteria in your intestines can make vitamin K.

There is controversy over the relationship of vitamin K, vitamin D, and calcium. Dr. Mercola says, “there is new evidence that it is the vitamin K (specifically, vitamin K2) that directs the calcium to your skeleton, while preventing it from being deposited where you don’t want it — i.e., your organs, joint spaces, and arteries. A large part of arterial plaque consists of calcium deposits (atherosclerosis), hence the term “hardening of the arteries.”

The lesson here is that you shouldn’t play with vitamins. If you suspect a deficiency or you want to know more about the relationship between vitamins and minerals, then do some research or ask your healthcare provider.

Vitamin E

Vitamin E is a fat-soluble vitamin with antioxidant properties.

Purpose: Vitamin E acts as an antioxidant that prevents premature reaction to oxygen in the body and the breakdown of many substances in the body. It neutralizes free radicals in the body that would otherwise cause damage to cells and tissue, while aiding in circulation, clotting, and healing. Some studies have even shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease. Other studies have shown that taking large doses of vitamin E has decreased the risk of Coronary Artery Disease.

Vitamin E is also important in the formation of red blood cells and it helps the body use vitamin K. It also helps widen blood vessels and keep blood from clotting inside them.

Cells use vitamin E to interact with each other and carry out many important functions.

Sources: Most vegetable oils, wheat germ, soybean oil, raw seeds and nuts, egg yolk, whole grain products, beef liver, peanut butter, and unrefined cereal products are good sources of vitamin E.

Ten good sources are mustard greens, Swiss, kale and collard greens, nuts, tropical fruits,red bell peppers, broccoli, oils, and wheat.

Recommended Daily Allowance: Women need 8 mg and men require 10 mg of vitamin E on a daily basis. Though it’s almost impossible to have a vitamin E deficiency, too much can cause nausea and digestive track problems. Prolonged overexposure can lead to toxicity and other health problems. My multivitamin has 22.5 IU’s, which according to my calculations is 16.5 mg.

The highest safe level of vitamin E supplements for adults is 1,500 IU/day for natural forms of vitamin E, and 1,000 IU/day for the man-made (synthetic) form.

Too much vitamin E from supplements can lead to excessive bleeding, or hemorrhaging.

Here are some possible deficiency symptoms of Vitamin E in Adults: mild anemia, nonspecific neurological deficits, disorders related to reproduction and infertility, fragile red blood cells, age spots, cataracts, decline in sex drive, muscle or liver or bone marrow and brain function abnormalities.

It’s best if you discuss the choice of dosing and duration with a licensed healthcare professional.

Vitamin D

Vitamin D is a fat-soluble vitamin that plays a role in many important body functions. Sometimes this vitamin is known as the sunshine vitamin—not vitamin C—as you absorb it through the skin from direct sunlight.

The term “vitamin D” refers to several different forms of this vitamin. Two forms are important in humans: Vitamin D2 and vitamin D3. Plants synthesize Vitamin D2. Humans in the skin synthesize Vitamin D3 when they expose it to ultraviolet B rays from sunlight. Foods, which say fortified with vitamin D, will be either D2 or D3. Most recommend D3.

Purpose: Vitamin D is important in helping the body absorb calcium. It is also necessary in the utilization of phosphorous. Also known as Calciferol, it promotes strong bones and teeth, prevents rickets, supports muscle and nerve function, and, some studies have shown, helps prevent osteoporosis.

Larger doses of vitamin D appear to help, allergies, back pain, fibromyalgia, heart disease, mental health, multiple sclerosis, skin cancer, and type 2 diabetes.

Sources: Very few foods in nature contain vitamin D. Fortified milk and cereals, eggs, tuna, fish-liver oils, and sun exposure all help the body obtain vitamin D. Mushrooms are a non-animal product source of vitamin D. That’s funny because mushrooms are grown in the dark.

Recommended Daily Allowance: Men and women aged 19-50 should consume at least 200 IU of vitamin D on a daily basis. People over the age of 50 should consume at least 400 IU daily, as the body’s ability to convert sunlight to vitamin D decreases with age. My multivitamin has 60 mg, which according to my calculations is 1200 IU’s.

Research shows that as little as 10 minutes of exposure would be enough to prevent deficiencies.

While too little vitamin D can lead to weakened bones and an increased risk of fractures.

Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart attack and kidney stones. Too much vitamin D can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. Prolonged exposure to too much vitamin D can lead to health problems and toxicity.

If you take, antacids, some cholesterol lowering drugs, some anti-seizure medications, or steroids, know that they all interfere with the absorption of vitamin D.

There is controversy in the medical field on how much is adequate. The main reason most of us lack adequate vitamin D is that we aren’t soaking up enough sun. when the sun’s ultraviolet (UV) rays strike the skin, they stimulate our bodies’ production of vitamin D. Therein lies the problem. People are not outside as much. We drive to work in the dark and come home in the dark. Kids spend a great deal of time indoors. The elderly particularly stay indoors more. Recommendations are for more vitamin D such as 800 IU and for those getting no sunlight.

The ideal approach is to ask your doctor for a vitamin D blood test, which will eliminate the bulk of the guesswork — but not all of it. Because of individual differences in absorption and use, people may need to take differing quantities of vitamin D to achieve a healthy blood level. Make sure your doctor orders a “25-hydroxy vitamin D” test.

If you don’t currently have a significant deficiency and if during the summer, you spend a lot of time in the sun, with at least your arms and legs exposed, and you don’t cover yourself with sunscreen, you probably don’t need to take vitamin D supplements.

Vitamin C – Ascorbic Acid

Vitamin C or L-ascorbic acid, or simply ascorbate is an essential nutrient. Vitamin C works by helping to form and maintain collagen. Collagen is a protein that enhances the body’s ability to absorb iron.

Purpose: Vitamin C helps to heal wounds, prevent cell damage, promote healthy gums and teeth, strengthen the immune system, and absorb iron. It also helps neutralize free radicals in cells that promote aging, fight bacterial infections, and aid in the production of red blood cells.

Historically, vitamin C helped in the prevention and treatment of scurvy. Scurvy is now relatively rare, but it was once common among sailors, pirates, and others who spent long periods of time onboard ships.

Sources: Fresh fruit and berries (especially citrus fruits), green vegetables, onions, tomatoes, radishes, and rose hips are all excellent vitamin C sources.

Some sources with the highest levels of vitamin C are red and green hot chili peppers, Guavas, bell peppers, fresh herbs (thyme and parsley), dark leafy greens (kale, mustard greens), broccoli, cauliflower, Brussels sprouts, Kiwi Fruits, Papayas, oranges and Clementines (Tangerines), and strawberries. Notice the citrus fruits are down on the list.

Recommended Daily Allowances: Men and women should each consume at least 60 mg of vitamin C daily. Many things can increase the need of vitamin C in the body, including stress and smoking. For smokers, recommended intake increases to 110 mg for women and 125 mg for men. While not getting enough vitamin C can lead to scurvy, consuming more than 2000 mg on a daily basis can lead to headaches, increased urination, mild diarrhea, nausea, and vomiting. Pregnant and breastfeeding women should not take more than the recommended amounts of Vitamin C.

Most excess vitamin C simply leaves the body with the urine, but continuous excessive doses can lead to bladder and kidney stones. Overdose of the vitamin can destroy B12, reduce the effectiveness of blood-thinners, lead to the loss of calcium, and cause diarrhea and nosebleed.

Some symptoms of vitamin C deficiency are fatigue, mood changes, weight loss, joint and muscle ache, bruising, dental conditions, dry hair and skin, and infections.

 

Vitamin B12 –Cobalamin

Vitamin B₁₂, vitamin B12, or vitamin B-12, also called cobalamin, is a water-soluble vitamin. All B vitamins help the body convert carbohydrates into fuel glucose to produce energy.

Purpose: Vitamin B12 works with folic acid to produce healthy red blood cells. In addition, it plays key roles in maintaining health of the nervous system, absorption of foods, protein synthesis, carbohydrate and fat metabolism, and normal digestion.

Sources: You can find Vitamin B12 naturally in a wide variety of animal foods and in some fortified foods. Plant foods have no vitamin B12 unless fortified. Recommended amounts of vitamin B12 by eating a variety of foods including the following: liver, kidneys, muscle meats, fish, dairy products, meat, and eggs are all good sources of B12.

Recommended daily allowance: Both men and women need 2.0 mcg of B12 daily. Because B12 is water-soluble, it is constantly lost in urine when not used. B12 deficiency can lead to a type of anemia, walking and balance problems, sore tongue, weakness, confusion, and in advanced cases, dementia. Pregnant or breastfeeding women should not take more than 2.6 mcg and 2.8 mcg of B12, respectively. People over the age of 50 may need B12 supplementation as the body’s ability to absorb vitamin B12 from food sources diminishes.

My multivitamin supplies 18 mcg. We also eat lots of meat.

Vegans need to supplement B12 as it comes through animal products only.

Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue.

The stomach acids that aid in the natural breakdown of food also breakdown Vitamin B12 pill supplements. The body will only absorb a small amount of the actual B12 from a pill. In addition, as you get older your body’s ability to absorb B12 through digestion continually decreases. In fact, many adults are unable to absorb B12 into their body at all! Injections provide a direct method of supplying your body with the Vitamin B12.

There doesn’t seem to be any toxic results to overdoses of B12.

Vitamin B9 – Folic Acid

Vitamin B9, also called folate, folic acid, or vitamin M is one of eight (8) B vitamins. (And, no you can’t take double the amount and call it M&M). All B vitamins help the body convert carbohydrates into fuel glucose to produce energy.

Purpose: Folic acid is important for proper brain function and plays a significant role in mental and emotional health. It aids in the production of DNA and RNA, the body’s genetic material, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy. Folic acid also works closely with vitamin B12 to help make red blood cells and helps iron work properly in the body.

Research shows that folic acid is effective in lowering homocysteine levels in the blood. Homocysteine is a form of amino acid that is present in certain meats, and it can cause damage to arterial walls, which will in turn lead to the occurrence of atherosclerosis. This condition causes diseases such as stroke and heart diseases.

Sources:  Here are some of the foods in order from highest to lowest to eat to get your folic acid: cereals (fortified), lentils, spinach, asparagus, pasta, rice, almonds, broccoli, cashews, endive lettuce, egg noodles, parsnip, walnuts, avocado, turnip, cheddar cheese, grapefruit, onions, raspberries, sweet potato, banana, and apple.

Recommended daily Allowances: The recommended allowance for 19 years and older is 400 mcg. My multivitamin has 400 mcg.

High levels of folate can hide a vitamin B12 deficiency. Also many medications lower folic acid in the body.

If you take medications, you should not use folic acid supplements without first talking to your health care provider.

Some of the folic acid deficiency symptoms include no appetite, intestinal and stomach problems such as constipation and diarrhea, smooth, red painful tongue, fatigue and tiredness, anemia, insomnia, mental fatigue, poor memory, prematurely graying hair, and cracked lips.