Vitamins are organic compounds that occur naturally in plant and animal tissues. They are necessary in very small amounts in the diet to promote growth and maintain health and life. Essentially, vitamins make it possible for other nutrients to be digested, absorbed, and metabolized by the body. It is important to remember that since vitamins do not contain calories, they provide no energy. Vitamins act as catalysts—they increase the speed of chemical reactions without being used up by the reaction. This explains why vitamins are only needed in miniscule amounts.
Different types of Vitamins
Vitamins can be divided into two groups—fat soluble (A,D, E and K) and water soluble (C and the B complex). The concentration of water soluble vitamins is regulated by the kidneys. Any intake in excess of the body’s need is excreted in the urine. Fat soluble vitamins, however, are stored in the body, and excessive intakes (especially of vitamins A and D) can lead to toxicity. Some water soluble vitamins and most minerals can also be toxic in large amounts.
Are you Meeting your Vitamin Needs?
The best way to ensure you are receiving all the nutrients your body needs is to eat a well-balanced diet. The Recommended Dietary Allowances (RDA) indicate the level of nutrients that will meet the needs of an added safety factor, the RDA’s are actually set higher than the level most people need. If your diet consists of a variety of foods from all the food groups, it is virtually impossible for you to develop a vitamin deficiency. In addition, many food products (like cereals and sports bars) are now fortified with many vitamins and minerals, making it easier than ever to meet our needs with foods alone.
What about Vitamin Supplements?
Since vitamins are only needed in tiny amounts, most healthy people can meet their needs through balanced, wholesome food choices. Situations in which a supplement may be recommended include pregnant women, elderly, strict vegetarians, people with multiple food allergies or intolerances, habitual dieters, and busy students with poor eating habits. If you are going to take a supplement, select a multi-vitamin and multi-mineral that provides all nutrients below or at the RDA’s. Prolonged intake of some vitamins in excess of the RDA can produce toxic effects, which may include: nausea, vomiting, skin disorders, liver and nerve damage, and even death. Remember, taking vitamin supplements won’t fix a poor diet. They can’t neutralize the damaging effects of excess saturated fat, salt and sugar. Nor do they supple the disease fighting phytochemicals found only in fruits, vegetables, and whole grains.
Does Vitamin C Prevent the Common Cold?
Research findings do not support the theory that vitamin C prevents the common cold. High doses, however, may have an antihistamine effect and thus relieve some of a cold’s symptoms. It’s important to keep in mind that mega doses of vitamin C (>2000 mg/day) may be hazardous. And, it’s easy to get more than you need from foods alone. Just six to eight ounces of orange juice provides the RDA for vitamin C.
Know Your Vitamins and Minerals
These charts highlight some basic vitamins and minerals, their sources and functions, and the Recommended Dietary Allowance (RDA). Remember that just because a vitamin or mineral performs a specific function., it does not mean more is better. Supplements providing more than the Upper Limit (UL) listed below may actually have toxic effects.
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