Health Directory 2022 • JAN - MAR Page 17
How different vitamins affect the body
At the dawn of a new year , it ’ s not uncommon for people take inventory of their personal health and strive to make positive changes . Being more conscientious of the foods they put into their bodies is a start , but some individuals may wonder if supplementation can help them go one step further .
Nutrition Insight reports that 77 percent of American adults consume dietary supplements , and Nutraceuticals World indicates 98 percent of adult supplement users are taking vitamins and minerals . Individuals considering supplements should always discuss them with their physicians prior to including them in their health regimens . Even those who haven ’ t considered supplements can discuss them with their physicians , as Harvard Health , MedlinePlus and the U . S . National Library of Medicine note that various products can provide some significant benefits .
• Vitamin A ( retinoids / carotene ): Beta carotene can be converted into vitamin A as needed . It plays an important role in vision , keeps tissues and skin healthy , and also is involved with bone growth .
• Vitamin B1 ( thiamin ): Helps convert food into energy , and is essential for brain health and nerve function .
• Vitamin B2 ( riboflavin ): This works with other B vitamins by promoting growth and the production of red blood cells .
• Vitamin B3 ( niacin ): Helps convert food into energy . It ’ s also essential for healthy skin , blood cells , brain , and nervous system function .
• Vitamin B5 ( pantothenic acid ): Helps make lipids , neurotransmitters , steroid hormones , and hemoglobin in the body .
• Vitamin B6 ( pyridoxine ): This vitamin may reduce the risk of heart disease by helping to lower homocysteine levels . It also helps convert tryptophan into niacin and serotonin , a mood-regulating neurotransmitter .
• Vitamin B9 ( folate ): Vital for new cell creation , it helps prevent brain and spine birth defects when taken early in pregnancy . It also may lower risk for colon cancer risk .
• Vitamin B12 ( cobalamin ): Vitamin B12 is important for metabolism and energy production . It also helps form red blood cells and maintain the central nervous system .
• Biotin : Biotin helps to metabolize proteins and carbohydrates . It also promotes healthy bones and hair .
• Vitamin C ( ascorbic acid ): This is an important antioxidant that promotes healthy teeth and gums . It also helps the body absorb iron and maintains healthy tissue by promoting wound healing . Vitamin C may help boost the immune system to help with illness prevention or recovery .
• Vitamin D ( calciferol ): Also known as the “ sunshine vitamin ,” vitamin D is made in the body after individuals spend time in the sun . It is hard to get enough vitamin D from food sources alone . Vitamin D also helps the body absorb calcium , which is vital for healthy bones and teeth .
• Vitamin E ( tocopherol ): An antioxidant that helps the body form red blood cells and use vitamin K . Scientists also are studying a potential relationship between vitamin E and a lower risk for Alzheimer ’ s disease .
• Vitamin K ( menadione ): Vitamin K activates proteins and calcium essential to blood clotting . It also may help prevent hip fractures .
In addition to these vitamins , the body needs various minerals , including calcium , iron , copper , iodine , magnesium , and more . Speak with a doctor or nutritionist to learn more about supplementation .