Introduction
Vitamins are organic substances that cannot be synthesized in the body and must be obtained from the diet. They are required for optimal health and are essential for life. These nutrients are vital for normal function, metabolism, growth, and development.
Vitamins are known as micronutrients and are found in both plants and animals. They are required in small amounts, compared to large marcronutrients such as fats, protein, and carbohydrates.
Vitamins act as coenzymes and work with enzymes in your body to carry out proper functions and chemical reactions. They are not energy sources like enzymes but some are essential for the energy release of foods, such as the B-Complex vitamins.
Water vs. Fat Soluble
Vitamins are available in a number of forms. Some are water soluble while others are fat soluble and both types are essential for normal body function.
The majority of vitamins, such as the B vitamins and C are water soluble. They must be part of the diet, or taken in supplement form for deficiency and therapeutic purposes, as they cannot be stored for more than a few days. After this point, they are excreted in the urine.
Those who pursue the ideal of becoming "fat-free" though dietary and other means should reconsider this "health" strategy. Fat soluble vitamins include A, D, E, and K and are essential for proper body function. These vitamins are stored in the liver and the body's fatty tissue.
Synergy
Synergy, where two or more substances can combine to create an effect greater than that of the individual part, is an important and beneficial action for nutrient absorption. In this case, two or more vitamins can combine to create a more powerful vitamin function. For example, bioflavonoids, or vitamin P, will enhance the absorption of vitamin C. This is why commercial preparations commonly include bioflavonoids in their products.
Eating a well balanced diet rich in fruits and vegetables will help ensure you receive the necessary vitamins synergistically. For example, the vitamin C in your orange or grapefruit is complemented by the bioflavonoids located in the inner rind of the citrus fruit.
Synergy also occurs when Vitamin C and E work together as antioxidants, reinforcing and prolonging each other's properties for a more powerful antioxidant effect.
Supplements
You may supplement your diet with practically any vitamin and preparations are available in capsule, tablet, liquid, lozenge, or sublingual (beneath the tongue) forms. They are available in both natural and synthetically sourced preparations.
As a basic rule, it is best to obtain vitamins from your diet, unless one or more specific situations deem otherwise. Studies have shown that natural food supplements are protein bonded, making them more easily assimilated and retained in the body, as opposed to synthetics which are not bonded in this fashion.
Synthetic vitamins (and minerals) are created in the laboratory and are isolated for one or more vitamins. These preparations are chemically similar to the vitamins found in your food. However, food-based vitamins are complemented with additional nutrients that benefit the body.
When purchasing vitamins and/or minerals in supplement form:
- Ensure they are of high quality and potency.
- If taking a blend, such as a B Complex vitamin, ensure the specific nutrients are in the right balance.
- Ensure bottles are dark in colour and not transparent, so as not to allow sunlight into the container.
Unwanted Guests
Be cautious when purchasing synthetic vitamins labeled "natural". Many products also contain sugar, starch, yeast, wheat, soy, and preservatives. Some may also contain dangerous elements such as lead, tar, and artificial additives and colours.
If supplementing, aim to purchase vitamin products that contain simply vitamins. Additional ingredients are not only unnecessary, as proven by the many companies that refrain from adding them, but may cause allergic reactions and/or hinder the absorption and/or effectiveness of a particular supplement. Sugar-laced chewable vitamins, for example, will hinder the effectiveness of various body systems.
Check labels carefully -- often you will be quite surprised. Contact the supplement company if you have any concerns about the contents of the supplements you take or are considering taking.
Sources
Ideally, the best source of vitamins (or any nutrient) is from your food. Unfortunately, if an organic, well-rounded diet is not the norm you will not receive the nutrients your body needs to function properly. The demands of modern life, pollution, and stress place additional demands on our bodies and you may require a higher level of nutrient intake to maintain a basic level of health. After analyzing your lifestyle and discussing your needs with your nutritionist, naturopath, or other health practitioner, supplementation may be considered.
Many regard supplementation as an "insurance policy". Though you will not be able to avoid every illness or ailment, your body will be better prepared to deal with the situation.
Recommendations and Guidelines
Various government guidelines exist for specific vitamin intake. However, these recommendations are now considered obsolete. The numbers focused on a minimum intake necessary to ward off deficiency diseases such as scurvy, beri beri, and rickets. Some of these figures are included throughout this and other nutrient-related sections as a basic guideline only.
Remember that these are absolute minimum values. For your body to function properly, you require appropriate levels of nutrients to sustain such vitality and health. Your personal vitamin intake should be based on your specific requirements as we all live different lives and all differ at the biochemical level. Consult with your nutritionist, naturopath, or other health practitioner to determine an appropriate diet for your needs.
Taking vitamins for maintenance and prevention is quite different from using such nutrients to deal with a specific ailment, illness, or situation. Guidelines for therapeutic doses have been provided. However, you are advised to consult with your naturopath or other health practitioner to determine the appropriate dosage for each nutrient for your needs.
Naturally Best
Again, the best foundation of a healthy diet and lifestyle is whole, organic, natural foods. This food comes basically from the soil to the plate, untouched by industrial processing or refining and free of additives, preservatives, pesticides, herbicides, fungicides, antibiotics, and industrial genetic engineering. If you are not vegetarian or vegan, also aim for free-range, organic, animal products.
If organic is unavailable, plant your own! And if purchasing non-organic fare, be sure to thoroughly clean food with cleaning solutions available at most health food stores. These will help remove surface pesticide, herbicide, and fungicide residue, as well as wax. Remember, though, that fruit and vegetable rinses can only remove what is on the surface of your food and not what remains inside the fruit or vegetable itself. Also, purchase local produce from your area when in season and freeze whatever remains.
For More Information
For more information on specific vitamins, browse the listings in this section!
See also
Healthy Diet, Organic Food
