There are a lot of vitamins out there, each with their own function and recommended amount. It can get really confusing to keep track of what they do and how much you need of each. Vitamins are substances that regulate processes in the body. They oftentimes act with proteins in your body that cause reactions to take place. Vitamins are termed, micro nutrients, due to the fact they don’t provide energy are only required in small amounts. These small amounts are still very important, and deficiencies in these vitamins can wreak havoc on the bodies systems.
Within the realm of vitamins there are fat-soluble vitamins and water-soluble vitamins. Those that are fat soluble dissolve in fat and are carried into the bloodstream attached to lipids. Those that are water soluble dissolve in water and are carried in the bloodstream. These water soluble vitamins aren’t stored in the body. The body will use the amount it needs and excrete the rest.
The fat soluble vitamins are Vitamin A, Vitamin D, Vitamin E, and Vitamin K.
Vitamin A, found in red and orange fruits and vegetables and milk; deals with vision, promotes growth in your cells and body tissues, protects you from infections by keeping your protective membranes healthy, and helps regulate the immune system. A deficiency can cause night blindness, poor growth, and poor immunity. Excess amounts can be harmful, causing headaches, liver damage, abnormal bone pain and growth, birth defects, and nerve damage. The recommended amount for those over age 14 is 900 micrograms for males and 700 micrograms for females.
Vitamin D promotes the absorption of calcium, deposits calcium, to bones and teeth, regulates cell grown and can also play a role in immunity. It is found salmon, milk, and fortified juices and cereals. Deficiency of Vitamin D can result in osteoporosis, osteomalacia, rickets, or defective bone growth. Too much Vitamin D can be toxic because it is stored in your body. It can cause kidney stone, weak muscles, weak bones, and excessive bleeding. Those up to age fifty need five micrograms per day. Up to age seventy you should have ten micrograms per day, and seventy and up should have fifteen micrograms per day.
Vitamin E is found in nuts, and greens. It works as an antioxidant and protects essential fatty acids and Vitamin A. A deficiency of Vitamin E can cause very low birth weight infants, cystic fibrosis, or other chronic health problems. Excess amounts of Vitamin E may increase your risk of bleeding, and may effect the work of Vitamin K. For those over age fourteen, fifteen milligrams per day is the recommended amount.
Vitamin K is essential to blood. It makes proteins that cause your blood to coagulate when you bleed so bleeding will stop. It is found in spinach, broccoli, and in some nuts and berries. If you are deficient in Vitamin K your blood won’t clot normally. Too much can make the blood clot faster. For those age fourteen to eighteen the recommended amount is 75 micrograms. For those age nineteen and up the recommended amount is 90 micrograms for women and 120 micrograms for men.
The Water Soluble Vitamins are Thiamin, Riboflavin, Niacin, Pyridoxine, Folate, Vitamin B12, and Vitamin C.
Thiamin helps to produce energy from carbohydrates in the cells of the body. Deficiency can cause a disease called beriberi. Too much Thiamin will be excreted. It is found mainly in whole grain and enriched bread products.
Riboflavin produces energy in the cells of the body. Deficiency of Riboflavin can cause eye and skin problems. There is no danger from consuming too much. It is found in dairy products, organ meat and enriched bread products.
Niacin helps your body use sugars and fatty acids. Deficiency can cause Pellagra. Excess Niacin may cause skin problems or liver damage. Males should have sixteen milligrams daily and women should have 14 milligrams daily. Niacin is found in foods high in protein.
Pyridoxine helps the body make amino acids. Deficiency can cause depression, nausea, and skin irritations. Excess amounts can cause nerve damage. It is found in chicken, pork, whole grains, nuts and legumes. For those up to age fifty the recommended amount is 1.3 milligrams daily. Those over age fifty should consume 1.7 milligrams daily.
Folate is crucial to making new cells and helps specifically to produce DNA and RNA. It can protect against heart disease and lower risks of delivering a baby with neural tube defects. A deficiency can affect cell division and impair growth. It is extremely important for women who are pregnant to get enough folate. Excess can interfere with medications. It is found mainly in orange juice, lentils, greens, avocados, and enriched grain products. 400 micrograms is the recommended amount unless you are a woman who is planning to become pregnant. At this point the recommended amount is 600 micrograms.
Vitamin B12 helps to make red blood cells. It’s found in animal products and some fortified foods. A deficiency can result in anemia, fatigue, and nerve damage. Excess amounts don’t do any harm. The recommended amount for adults is 2.4 micrograms.
Vitamin C helps to produce collagen, keeps capillary walls firm, helps to heal cuts and wounds, and can protect you from infection. If you are deficient in Vitamin C can lead to scurvy. If you consume too much your body will excrete it for the most part, but extreme amounts can cause kidney stones and diarrhea. Vitamin C can be found in citrus fruits, and many other fruits and vegetables. Those age fourteen to eighteen should have 65 milligrams if you are a female and 75 milligrams if you are a male. Adult males should have 90 milligrams daily and females should have 75 milligrams daily.
There are a lot of vitamins out there and it can be hard to be sure if you are getting exactly the amounts that are necessary. However, those who are eating a healthy, well rounded diet shouldn’t be concerned about getting in adequate amounts of vitamins. It is still a good practice to take a daily multi-vitamin to ensure you are doing so.
