Vitamins & Supplements Guide

Basically, the vitamins are a group of organic food substances or nutrients found only in living things, plants and animals. They can be divided into two classes based on their solubility: the water-soluble ones and the fat-soluble ones.

The first vitamin group (water-soluble) are folate (folic acid) , vitamin B12, biotin, vitamin 6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid). The second vitamin group (fat-soluble) include vitamin D, vitamin E, vitamin A, and vitamin K.

Even though vitamins and minerals aren’t energy source (they have no calories) they assist in metabolizing nutrients in food and are indispensable in keeping body health.

Vitamins are necessary in small amounts for normal metabolism and good health so their depletion or excess can lead to chronic and acute diseases.

Functions:

Each vitamin has a specific function. For instance, a person may exhibit a typical health problem due to deficiency of a vitamin.

Vitamin A helps the formation and maintenance of teeth, bone and soft tissue, mucous membranes and skin health.

Vitamin B6 is also called pyridoxine. The more protein a person consumes, the more vitamin B6 is required to help the body use the protein. Vitamin B6 helps, among other things, the formation of red blood cells and the maintenance of brain function.

Vitamin B12, like other B vitamins, is important in metabolism and also helps the formation of red blood cells and maintenance of the central nervous system.

Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. This vitamin helps the body absorb iron and maintain healthy tissue and also promotes wound healing.

Vitamin D is also known as the “sunshine vitamin” because the body produces after exposure to sunlight. 10 to 15 minutes of sun exposure three times a week is sufficient to produce the physical requirements of this vitamin. This vitamin promotes the absorption of calcium in the body, essential for developing and maintaining healthy teeth and bones. It also helps maintain adequate blood levels of calcium and phosphorus.

Vitamin E, also known as tocopherol plays an important role in the formation of red blood cells and helps the body use vitamin K.

Vitamin K does not appear in the list of essential vitamins, but without it blood would not clot. Some studies suggest that help maintain strong bones in the elderly.La biotina es esencial para el metabolismo de proteínas y carbohidratos, al igual que para la producción de hormonas y cholesterol.

Niacin is a vitamin B complex that helps maintain healthy skin and nerves and also has effects on cholesterol lowering.

Folate works with vitamin B12 to help in the formation of red blood cells and is necessary for the production of DNA, which controls tissue growth and cell function. Any pregnant woman should make sure to consume adequate amounts of folate, since low levels of this vitamin is associated with birth defects such as spina bifida. Many foods are now fortified with folic acid.celular.

Pantothenic acid is essential for the metabolism of foods and also plays a role in the production of hormones and cholesterol.

Riboflavin (B2) works in conjunction with other B complex vitamins and plays an important role in body growth and the production of red blood cells.

Thiamine (B1) helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart and maintaining healthy nerve cells.

Vitamin B12 plays a key role in the normal functioning of nerve cells and blood cells. It is also involved in the metabolism of all types of body cells, it’s mainly affecting DNA regulation and synthesis. Vitamin B12, also called cobalamin, contains molecules of the metal cobalt andcorrin ring.

Absorption

The process of absorption of vitamin B12 is complex one, and because of that, it often leads to vitamin B12 deficiency. Vitamin B12 absorption begins in the mouth through the mucosa membrane^. Acid in the stomach releases the vitamin B12 that is bound to the protein in food during digestion.

Recommended Dosage

The recommended dose for an adult ranges from 2 to 3 micrograms a day. Pregnant woman may require 3 micrograms per day.

Using B12 supplements is safe as long as the recommended dose is not exceeded.

The main source of vitamin B12 is animal foods including meat, fish, poultry, eggs and milk products, because of this, the Vegan Society recommends vegans to consistently eat B12 fortified foods or take a daily B12 supplements.

Food Sources

The main source of B12 comes from animal derived food, including meat, fish, poultry, eggs and milk products.

• 1 half chicken breast provides some 0.3µg per serving or 6.0% of the recommended daily value
• 3 ounces of beef provides 2.4 µg per serving or 40% of your DV
• 1 slice of liver provide 47.9 µg or 780% of your DV
• 3 ounces of Molluscs provides 84.1 µg, or 1,400 % of your DV

Side effects

Itching, rash, temporary exanthema, and urticaria have been reported. Vitamin B12 and pyridoxine has been associated with cases of rosacea fulminans, characterized by intense erythema with nodules, papules, and pustules. Symptoms may persist for up to four months after the supplement is stopped, it may require treatment with systemic corticosteroids and topical therapy.

Diarrhea has been reported.

Vitamin B12 as Pernicious Anemia treatment

Vitamin B12 is used for the treatment of pernicious anemia (AKA Biermer’s anemia) which is caused by the deficiency of vitamin B12 . For the body to properly absorb the vitamin B12 it first has to be combined with the intrinsic factor (a glycoprotein produced in the stomach). The absence of intrinsic factor prevents the normal absorption of the vitamin B12 and usually result in pernicious anemia. The treatment for Pernicious anemia is for life; supplemental vitamin B12 can be administered via injection or orally.