Vitamins

"you only have to take your vitamins the rest of your life or until you die."

-Dan Martin OMD DOM

AAOMFP lecture in nutrition 2000

-in response to student's question, how long should my patients take a multiple vitamin?

Vitamins - Basic Information

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Vitamin A (Retinol)

is essential for healthy eyes and good vision, especially night vision. It is required for the proper growth and maintenance of the skin, bones, and reproductive organs, and helps in building resistance to respiratory infections and boosting immunity. Vitamin A may also protect against cancer, and is useful in the treatment of skin conditions such as acne.

Beta Carotene (Pro-vitamin A)

is a natural source of vitamin A. The majority of people in Western countries obtain sufficient vitamin A from their diet; however, beta-carotene may be prescribed for people with certain conditions (for example: cystic fibrosis, chronic illness, and intestinal malabsorption) that increase the need for the vitamin.

Beta-carotene

is an important free-radical fighter for various forms of cancer as it protects against ultraviolet damage and enhances the immune system. It carries many of the same functions as vitamin A. The liver and the intestinal wall obtain useable vitamin A by converting beta-carotene. Research published in 2001 revealed that people who ate two-and-a-half servings of beta-carotene-rich vegetables a day were significantly less likely to develop coronary heart disease than those who consumed less than one serving of beta-carotene-rich vegetables.

Vitamin B1 (Thiamine)

known as the "morale" vitamin, converts carbohydrates (sugar) into energy, promotes growth, aids digestion, and is essential for nerve tissues, muscle, and heart. It also plays a vital role in the functioning of some important enzymes and is essential for the transmission of certain nerve signals between the brain and the spinal cord. Vitamin B1 helps repel insects and mosquitoes and is used in the treatment of alcoholics and drug addicts.

Vitamin B12 (Cobalamin or Cyanocobalamin, Hydroxylcobalamine or Methylcobalamine)

is required for the production of red and white blood cells and blood platelets (thrombocytes), the manufacture of substances needed for correct cell functioning, and the metabolism of nutrients necessary for cell growth. It is essential for the recycling of certain enzymes that maintain the health of blood, nerve, and other cells. It also aids the metabolism of proteins, fats, and carbohydrates. It may stimulate appetite in children. An "intrinsic factor" must exist in the stomach for this vitamin to be absorbed.

Vitamin B12

works together with folic acid and vitamin B6 to lower blood levels of the amino acid homocysteine, high levels of which are associated with an increased risk of heart disease and stroke. Elevated homocysteine levels have also been linked to Alzheimer's disease, Parkinson's disease, and osteoporosis. Cyanocobalamin is a synthetic form of vitamin B12, which is prescribed to correct vitamin B12 deficiency.

Vitamin B2 (Riboflavin)

is vital for the formation of FAD (flavin adenine dinucleotide) and FMN (flavin mononucleotide), both of which are essential for metabolizing carbohydrates, proteins, and fats and make energy available in the body. The vitamin is also important to maintain metabolism and for the health and proper functioning of the cardiovascular and nervous systems. It also protects against free radical damage and is necessary for good vision, skin, hair, and nails. Physical exercise increases the body's need for vitamin B2. Research also suggests that vitamin B2 may help to prevent or slow the development of cataracts, and reduce the frequency of migraines. Supplementary vitamin B2 may be useful in people with severe burns, chronic diarrhea, and cirrhosis of the liver, alcoholism, and cancer.

Vitamin B3 (Niacin, Niacinamide, Nicotinic Acid, Nicotinamide)

is vital for energy release in tissues and cells, as it helps form the coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate), which are involved in the release of energy from food. The vitamin also helps to maintain a healthy nervous and digestive system and is essential for normal growth and for healthy skin. It can also help to lower "bad" cholesterol and triglyceride levels, while raising "good" HDL cholesterol levels. Vitamin B3 also plays a role in the production of bile salts and the synthesis of sex hormones. Some studies have also suggested that the vitamin may help to alleviate the symptoms of arthritis. Vitamin B3 can also be synthesized by the body from the essential amino acid tryptophan.

Vitamin B5 (Pantothenic Acid, Calcium Pantothenate, Panthenol)

is necessary for the formation of co-enzyme A and the acyl carrier protein, which play important roles in the release of energy from fats, protein, and carbohydrates. It also helps to synthesize cholesterol, steroids, and fatty acids, and is required for healthy growth and the production of antibodies to help fight infection. Vitamin B5 is important for the normal functioning of the adrenal glands and the production of cortisone. Some research has suggested that it may be useful for alleviating the symptoms of arthritis.

Vitamin B6 (Pyridoxine)

metabolizes proteins, fats, and carbohydrates; it forms hormones for adrenaline and insulin, and is essential for maintaining a healthy nervous system. It is also required for the formation of hemoglobin in red blood cells and antibodies that help fight infection. Vitamin B6 is used in the synthesis of RNA and DNA, and is needed for the production of hydrochloric acid. It also helps to regulate body fluids. Several studies have shown that vitamin B6 helps to lower blood levels of the amino acid homocysteine. Elevated homocysteine levels are associated with an increased risk of heart disease and stroke, Alzheimer's disease, Parkinson's disease, and osteoporosis. Vitamin B6 can help to relieve carpal tunnel syndrome and symptoms of PMS. When used alongside magnesium it can help to prevent kidney stones. Some research has suggested that vitamin B6 may be useful in alleviating the symptoms of asthma; however, this remains inconclusive.

Pangamic Acid (Vitamin B-15)

exhibits antioxidant properties, which may help explain why it is so highly touted for its ability to confer protection against urban air pollutants, extend cell life, stimulate increased immune system response, lower blood cholesterol levels, protect the liver from the ravages of alcohol, cure fatigue, ward off hangovers, and assist in the regulation of hormones.

Folic Acid (Folacin, Folate)

is used in RNA and DNA synthesis, red blood cell production, and the metabolism of protein. It also increases the activity and production of antibodies and may reduce susceptibility to infection. Research has shown that folic acid can help to lower blood levels of the amino acid homocysteine, high levels of which are associated with an increased risk of heart disease and stroke. It is estimated that 50,000 deaths from cardiovascular disease could be prevented each year in the United States if people consumed enough folic acid. Elevated homocysteine levels have also been linked to Alzheimer's disease, Parkinson's disease, and osteoporosis. Research published in 2002 showed that people with the highest blood level of homocysteine were nearly twice as likely to develop dementia or Alzheimer's disease as those with the lowest levels. Other research published in 2002 found that people with the highest intakes of dietary folic acid were 21% less likely to have a stroke and 40% less likely to develop colorectal cancer. Folic acid is essential for neural tube development during pregnancy, and many studies have shown that folic acid supplementation before and during pregnancy can reduce the risk of neural tube defects such as spina bifida by as much as 70%. Some studies have also found that it may help to prevent heart defects.

Inositol

unofficially referred to as vitamin B8, is found in all body tissues. Used with choline, inositol helps to metabolize fats and cholesterol in the arteries and liver. It also helps to promote the body's production of lecithin. It is important in cell survival in bone marrow, eye membranes, and intestines. Used in combination with vitamin E it may help nerve damage in certain forms of muscular dystrophy. In certain cases, it may prevent thinning hair and baldness. Inositol also assists with brain cell nutrition and when used with choline it may help with menstrual problems. A number of studies have found evidence to suggest that inositol may be useful for the treatment of depression and anxiety.

PABA (Para-Amino-Benzoic Acid)

stimulates intestinal bacteria, which aids in production of pantothenic acid (vitamin B5). PABA is a coenzyme and is involved in the production of blood cells, metabolism of protein, and is important for healthy skin, hair pigmentation, and intestinal health. It may also help with vitiligo (a disease characterized by abnormal white blotches of skin due to loss of pigmentation). PABA is used to treat many skin conditions.

Vitamin C (Ascorbic Acid)

is a potent antioxidant and protects against free radical cellular damage; therefore it may protect the body from many forms of cancer. It is also vital for the formation and maintenance of collagen (the skin's "cement"), for healthy skin, and for the formation of other structural materials in bones, teeth, and capillaries. Vitamin C assists with wound healing and burns, especially for those recovering from surgery, and helps to keep the nervous system functioning properly. It also increases the absorption of iron and calcium from plant sources, and heightens resistance to infection. Research has shown that vitamin C raises HDL (good) cholesterol, and prevents "bad" LDL cholesterol from oxidation, which subsequently prevents the build-up of atherosclerotic plaques on the blood vessel wall. It has also been shown to improve nitric oxide activity and reverse endothelial dysfunction (abnormal functioning of the cells that line blood vessels), which is linked to the development of atherosclerosis. Thus, vitamin C may be useful in preventing cardiovascular disease. Large doses of the vitamin may help to relieve cold and flu symptoms. Some research has found that vitamin C may help to prevent male infertility. Vitamin C also protects against industrial pollutants, certain eye disorders, and bleeding gums. Some research suggests that vitamin C may help to prevent cataracts. Results of one study showed that women who took vitamin C supplements for at least 10 years were 77% less likely to develop "lens opacities" - the beginning stage of cataracts - than women who didn't take supplementary vitamin C.

Ascorbyl Palmitate

is a fat-soluble form of Vitamin C. Ascorbyl palmitate is a potent antioxidant that has been shown to help prevent infections, bruising, colds & flu, sinusitis, sore throats, blood clots, arteriosclerosis, and high blood pressure. There is some evidence to suggest that it may help to strengthen the immune system, improve blood cholesterol profile, protect the liver from toxic chemicals, and enhance collagen formation.

Vitamin D (Ergocalciferol)

enhances the absorption of calcium from the intestine and the utilization of calcium and phosphorus in the body, thus, ensuring that calcium and phosphorus levels are high enough to support the constant breakdown and rebuilding of bone tissue. It is therefore essential for strong and healthy bones. Vitamin D is also necessary for the proper functioning of the thyroid and pituitary glands. It is used to improve psoriasis and maintenance of cell membrane fluidity. Both animal and human studies suggest that vitamin D may protect people from multiple sclerosis, autoimmune arthritis, and type I diabetes. Recent studies suggest that vitamin D may also protect against breast, colon, and prostate cancers. Results of a study published in 2002 suggest that vitamin D may also protect against heart disease. Results of the study by researchers at the University of California San Francisco revealed that women over the age of 65 who regularly took vitamin D were nearly one-third less likely to die from heart disease, compared with women who did not take the vitamin.

Vitamin E (Tocopherol)

is a potent antioxidant that helps to neutralize potentially damaging free radicals, and prevents polyunsaturated oils from breaking down. It may also be useful in gangrene, diabetes mellitus, congenital heart disease, phlebitis, and other leg problems due to poor circulation. Also helps with varicose veins. Some research has suggested that vitamin E can help to prevent stroke and other cardiovascular problems. A handful of studies have found that 400 to 800 IU of natural vitamin E per day lowers the risk of heart attack; however, other trials have obtained conflicting results. Thus, the value of vitamin E for these purposes remains inconclusive. Results of the Alpha Tocopherol-Beta Carotene Study, which involved more than 29,000 men, revealed that men who took vitamin E supplements were 32% less likely to develop prostate cancer and 41% less likely to die from the disease. Vitamin E may help to normalize the activity of ovaries in women, hence improving periods and preventing excessive bleeding and vaginal dryness. Research suggests that vitamin E may boost the immune system and if applied externally it eliminates radiation burns and reduces scarring. It may also benefit patients with osteoarthritis and may help relieve menopausal symptoms. Finally, vitamin E may increase stamina in athletes and improve the action of insulin.

Vitamin K

is essential for the formation of several proteins, called "clotting factors", that regulate blood clotting within the body. Vitamin K is also required for the formation of some proteins that are important for proper bone mineralization and healthy teeth. Vitamin K has been beneficial to people with Crohn's disease and gastrointestinal disorders.

SAMe (S-adenosyl-L-methionine, S-adenosylmethionine)

Numerous clinical studies have found that SAMe is an effective treatment for osteoarthritis. Some trials have found that SAMe may be useful in the treatment of depression, and certain liver conditions, for example cirrhosis, pregnancy-related jaundice, and Gilbert's syndrome. Three out of four clinical trials found that SAMe significantly improved the symptoms of fibromyalgia. However, all but one of these trials involved the intravenous or intramuscular injection of SAMe, thus it is unclear if the results would be replicated with oral doses.

• Download information about Potassium