A Handy Guide to Vitamins

By: Keith Woolley

The following lists some easy, informative tips that will encourage you have far easier task when researching Vitamins.

It seems like new information is discovered about something every day. And the topic of Vitamins is no exception. Keep reading to get more fresh news about Vitamins, what they do, how they work, and what to buy?

Vitamins are important molecules that can allow our bodies to function properly. For instance, some vitamins work as catalytic molecules: they bind to important enzymes, and, as cofactors, work to make molecular reactions happen. Vitamins can also work as substrates: they are acted upon by different enzymes in the body, so that when they are broken down, their individual subunits can help the different body organs work better.

Vitamins can also serve as a carrier of other molecules from one enzyme to another.

We do obtain vitamins through the food that we eat, although not necessarily the optimum amounts. The latest technology has allowed scientists to produce some vitamins in the laboratory. These can be packaged individually as pills, or they can be packed with other vitamins into a multi-nutrient tablet that people can use to supplement their diets where necessary. Research has also shown that we all have a different needs as to the intake or amont of essential vitamins, a group of thirteen important molecules that our bodies absolutely need, in order for our bodies to function properly and survive.

Vitamin A, which belongs to the retinoid group, is soluble in fats. Vitamin A can be found in many foods, such as carrots or squash. Experts recommend a daily dose of nine hundred to three thousand micrograms of Vitamin A; an overdose of Vitamin A can result in a disease known as hypervitaminosis A, which, among others can cause people to have yellow or orange skin. However, people who lack Vitamin A can suffer from night blindness; some doctors recommend that children consume carrots so that their eyes develop properly.

Vitamin B1, known as thiamine, is a water-soluble vitamin that is part of the B-complex group of vitamins. A debilitating disease called beriberi results when we take less than 1.2 milligrams of Vitamin B1 a day. So far, there is no upper limit for Vitamin B1 consumption, but that does not mean that it can be taken to the extremes.

Riboflavin, or Vitamin B2, is another B-complex group member and a water-soluble vitamin. Like the rest of the B-complex vitamins, riboflavin functions in keeping the integrity of the immune system. It has so far no upper limit for consumption, although taking less than 1.3 milligrams of Vitamin B2 a day can result in a disease called ariboflavinosis.

Another B-complex vitamin is niacin - Vitamin B3. Water soluble, again, and an immune system booster, niacin also functions in growth in young children. The allowable daily dose for Vitamin B3, depending on the Country you live in, is from sixteen to thirty-five milligrams; below this range a disease called pellagra can result.

The water-soluble Vitamin B5, or pantothenic acid, is another B-complex vitamin that not only functions in growth and immune system development, but can contribute to strength and energy as well. We are all required to consume at least five milligrams of Vitamin B5 each day; lower consumption can result in paresthesia, or numbness in certain parts of the body.

Pyridoxine, or Vitamin B6, also has actions in proper growth and development, especially in young children. A water-soluble B-complex vitamin, pyridoxine must be consumed at a minimum of 1.3 to 1.7 milligrams a day; consumption of the vitamin beyond the hundred milligram mark is considered an overdose, and can result in some eye or perception disorders. Conversely, anemia can occur when the proper amounts of pyridoxine aren't consumed via the diet.

Biotin, is another water soluble B-complex vitamin. Although no biotin-deficiency related diseases have been found, we are required to consume a minimum of thirty micrograms of Vitamin B7 every day.

Folic acid - Vitamin B9 - an extremely important Vitamin for developing children and pregnant mothers. This B-complex member should be consumed at a level of about four hundred to a thousand micrograms a day, if it is not, then, severe birth defects may result in pregnant mothers.

Cyanacobalamin, or Vitamin B12, functions in proper growth and development. About 2.4 micrograms of this water-soluble B-complex vitamin must be consumed each day. Anemia often results from Vitamin B12 deficiency.

Vitamin C or ascorbic acid is a very important water-soluble vitamin that can be found in many fresh fruits and vegetables. Vitamin C deficiency results in scurvy, which is manifested in cracked skin and a damaged immune system.

Vitamins D, E, and K are all fat soluble vitamins. Vitamin D helps support the body's skeletal system by working in concert with calcium; it also aids in supporting the immune system. At least fifteen milligrams of Vitamin E must be consumed each day; Vitamin E aids in cell regeneration and wound healing, and is often credited with bringing life and youth to skin. Lastly, Vitamin K can aid in wound healing and blood clotting.

All these vitamins can be obtained from a balanced diet that is filled with lean meats and fresh fruits and vegetables - or even a vegetarian or vegan diet. Always consult with your doctor or health care professional on what vitamins you should be taking in higher amounts. With a healthier diet, you can have a better lifestyle, with thanks to essential vitamins that keep your body going. Some supplements, however, can be considered worthless. A supplement company to trust is Solgar Vitamins, who have produced quality supplements for over 60 years.

That's how things stand right now. Keep in mind that any subject can change over time, so be sure you keep up with the latest news.

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Keith Woolley is a Scientific Advisor to Boots Herbal Stores. before embarking on a new Vitamin regime he recommends that the Complete Guide to Vitamins is read first. This will make sure that no side-effects in your routine.

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