You Want to be a Vitamin Guru? B 1

The information labels on multivitamins can be a tad cumbersome to understand. Can you read Greek? I certainly cannot and I am sure most cannot either. In an attempt to make my readers more informed, I will provide you with a brief description of the heath benefits conferred from each of the contents on a very standard multivitamin. Not a fan of multivitamins? In brackets, I have also included common dietary sources for each of these important vitamins:

Vitamin A (retinol): This vitamin is required for vision and acts as a growth factor for specific human cells (e.g., epithelial cells). (liver, carrots, broccoli, sweet potatoes)

Beta carotene (provitamin A): a different form of Vitamin A (the human body converts provitamin A into retinol (vitamin a). This is a more popular source as Vitamin A is toxic at high doses while beta carotene is not; the body can form Vitamin A from beta carotene as needed. (same sources as Vitamin A)

Vitamin D3: Taking this vitamin leads to a decreased risk for cancer and cardiovascular diseases; it is also essential in developing healthy bones and immune systems. (mushrooms, cod liver oils, milk, cereal, egg yolks)

Vitamin C: In addition to being an antioxidant, vitamin C is a required factor in the synthesis of collagen, an important protein maintaining skin, tendons, and ligaments. Deficiency leads to scurvy. (oranges, blackcurrant, green chili pepper, parsley)

Vitamin E: This class of vitamins is known to be powerful antioxidants, as well we being known for decreasing the risk of cardiovascular disease. Deficiency is rare. (avocadoes, mangoes, nuts and nut oils)

Vitamin B1: Helping the body convert carbohydrates into glucose during metabolism, it is well accepted that vitamin B1 reduces the risk of alzheimers, cataracts, and heart failure. (sunflower seeds, tuna, and black beans)

Vitamin B2 (Riboflavin): It is important for body growth and red blood cell production and helps in releasing energy from carbohydrates. (asparagus, milk, eggs, cheese, yoghurt)

Vitamin B3 (Nicatinamide): Helps lower cholesterol and stabilize blood sugar levels; it has also been used in the treatment and prevention of diabetes. (chicken breast, tuna, salmon)

Vitamin B5 (Panthothenic Acid): Required for the synthesis and break down (in the body) of carbohydrates, proteins, and fats. Deficiency of this vitamin is very rare. (cremini mushrooms, yoghurt, corn)

Vitamin B6: Intake of this vitamin is associated with a decreased risk of Parkinson’s disease, carpal tunnel syndrome, and colorectal cancer. (Tuna, bananas, turkey)

Vitamin B12: Required for the normal functioning of the brain and nervous system as well as the formation of blood. Deficiency of this vitamin can lead to fatigue, depression, and poor memory. (Shellfish, eggs, dairy products)

Vitamin B7 (Biotin): Deficiency of this vitamin is rare; however, it can lead to hair loss. Diabetics can benefit from biotin supplement, as it helps with control of sugar levels in the blood. (whole grains, peanut butter, cauliflower, oysters)

Vitamin B9 (Folic Acid): In addition to the prevention of anemia, the health benefits from folic acid include reduced risk for heart disease, stroke, cancer, and type-2 diabetes. (spinach, lentils, brown rice, turnip, milk)

Whether obtaining these crucial vitamins through a multivitamin or through dietary sources, the vitamins listed above are extremely important the healthy adult (when taken in moderation). If going the multivitamin route, selecting one that is most beneficial for you should not be taken lightly. I suggest working as a team with your GP to select one that is most suitable for you and your unique health requirements.