Understand the functions of the vitamin family once and for all, take a closer look at the true faces of the 14 vitamins.
Vitamins, also known as "vitamins," are essential organic compounds and nutrients vital for sustaining life. The human body cannot produce or synthesize most vitamins on its own, so they must be obtained from food. While vitamins do not provide energy like carbohydrates, fats, and proteins do, they play indispensable roles in the body's growth, metabolism, and development processes, contributing to maintaining good physiological functions. It's astonishing that even small amounts of vitamins can have significant effects, and each vitamin has its unique functions.
Vitamins can be classified into two types: water-soluble and fat-soluble. Metabolism of fat-soluble vitamins is relatively more difficult, and consuming them in excess can lead to toxicity! While water-soluble vitamins are excreted through urine, inadequate hydration can still pose risks to the body. Therefore, it's important to remember to drink plenty of water when supplementing vitamins.
- Water-soluble vitamins
- Vitamin B complex
- Vitamin B1 - Thiamine
- Vitamin B2 - Riboflavin
- Vitamin B3 - Niacin
- Vitamin B6 - Pyridoxine
- Vitamin B12 - Cobalamins
- Vitamin B5 - Pantothenic acid
- Vitamin B9 - Folic acid
- Vitamin B8 - Inositol
- Vitamin C
- Fat-soluble vitamins
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Water-soluble vitamins
Vitamin B complex
B vitamins contribute to promoting the body's energy metabolism, so a deficiency can often lead to fatigue, a desire to rest, or even dizziness and poor appetite. If you find yourself feeling constantly fatigued, in addition to adjusting your sleep and maintaining a balanced diet, it's advisable to supplement with B vitamins to restore vitality.
Now let's take a deeper dive into the members of the B vitamin family!
Vitamin B1 - Thiamine
Vitamin B1, also known as thiamine, plays a crucial role in carbohydrate energy metabolism. A deficiency in this vitamin can lead to symptoms such as fatigue, indigestion, decreased appetite, leg swelling, and constipation. Additionally, a deficiency in vitamin B1 can also lead to beriberi, a disease related to the cardiovascular system and peripheral nerves, with symptoms including abnormal sensations in the extremities, paralysis, leg swelling, and in severe cases, heart failure.
We can obtain vitamin B1 from whole grains such as brown rice, barley, oats, corn, millet, buckwheat, wheat germ, and purple rice. Whole grains refer to grains that have not undergone hulling, thus retaining the bran, germ, and endosperm, which are relatively higher in nutritional value. In contrast, regular white rice undergoes processing that removes the outer layers, leaving primarily starch.
Additionally, pork is also a good source of vitamin B1, and consuming it in moderation can help supplement this vitamin.
Vitamin B2 - Riboflavin
Vitamin B2 is essential for maintaining bodily functions and promoting normal cell growth, while also aiding in the health of red blood cells and hemoglobin. A deficiency can result in oral inflammation, cracked lips, and secretion of white oily substances on the sides of the nostrils. We can obtain vitamin B2 from dairy products, lean meats, liver, eggs, whole grains, and nuts. It's important to note that microwave heating and excessive exposure to light can degrade vitamin B2 in foods, so extra care should be taken during cooking and storage.
Vitamin B3 - Niacin
Niacin includes nicotinic acid, nicotinamide, and related compounds. Its functions include maintaining normal energy metabolism, and promoting the health of the digestive tract and skin. Symptoms of deficiency may include fatigue, decreased appetite, tongue inflammation, depression, and insomnia, among others. Pellagra may occur in severe cases of deficiency. Food sources include animal liver, beef, pork, chicken, dairy products, brown rice, germ rice, yeast, shiitake mushrooms, and seaweed. Adequate intake of protein can also help the body synthesize niacin.
Vitamin B6 - Pyridoxine
Vitamin B6 assists in the metabolism of proteins in the body and is also crucial for maintaining brain and nerve function. Symptoms of deficiency include muscle cramps, anemia, dizziness, depression, nausea, weakness, and lowered resistance. Main sources include meat, animal liver, whole grains, legumes, nuts, and bananas.
Research has found that a quarter of individuals with high depression scale scores may be due to deficiencies in vitamins B6 and B12.
Vitamin B12 - Cobalamins
Vitamin B12 primarily aids in the production of red blood cells in the body, and a deficiency may lead to megaloblastic anemia. Additionally, vitamin B12 is responsible for maintaining the normal function of the nervous system. Long-term deficiency can lead to symptoms such as weakness, weight loss, limb numbness, tongue pain, and depression. Food sources include meats, fish, eggs, seafood, and dairy products. Vitamin B12 is the only vitamin that can be obtained exclusively from animal-based foods, so those following a vegan diet should pay attention to B12 supplementation.
Vitamin B5 - Pantothenic acid
Pantothenic acid is involved in antibody synthesis, cholesterol synthesis, and hormone production. Additionally, it aids in the utilization of proteins in the body and is widely present in foods, making deficiency less common.
Vitamin B9 - Folic acid
Folic acid, along with vitamin B12, participates in hematopoiesis, and a deficiency may lead to anemia. Long-term deficiency can result in weakness, tongue pain, gastrointestinal discomfort, insomnia, forgetfulness, among other symptoms. Pregnant women who lack folic acid may cause neural tube defects in the fetus, so special attention to folic acid intake is required during pregnancy. Food sources include walnuts, animal liver, dark green vegetables, eggs, milk, etc.
Vitamin B8 - Inositol
Vitamin B8, also known as inositol, helps to remove liver fat, prevent arteriosclerosis, reduce triglyceride accumulation, and improve hyperlipidemia. It also aids in hair growth, and improves symptoms such as depression and insomnia. Food sources include corn, wheat, oats, peas, grapefruits, etc. Excessive caffeine intake can lead to inositol deficiency in the body. Lack of inositol can cause symptoms such as eczema and constipation. Inositol supplementation is helpful for women with infertility caused by polycystic ovary syndrome in the development of eggs.
Vitamin C
Vitamin C is crucial for collagen synthesis and antioxidant function in the body, and it also enhances the immune system and promotes wound healing. Research suggests that adequate intake of vitamin C helps reduce the risk of gastric cancer, cervical cancer, pancreatic cancer, and colorectal cancer. Vitamin C deficiency may lead to scurvy, characterized by symptoms such as easy bleeding gums. The primary sources of vitamin C are fruits and vegetables, but it is easily destroyed by high temperatures, so cooking time should be minimized as much as possible.
Moreover, smokers need to pay special attention, as each cigarette smoked destroys 25 milligrams of vitamin C. It is recommended that smokers supplement an additional 35 milligrams of vitamin C per day. However, because smokers have higher oxygen pressure in the lungs, the combination of vitamin C and oxygen produces more free radicals. If smokers consume more than 500 milligrams of vitamin C per day, it may increase the risk of lung cancer. Therefore, supplementing vitamin C through natural fruits and vegetables is a safer option.
Fat-soluble vitamins
Vitamin A
Vitamin A is essential for maintaining normal vision, mucous membranes, and skin function, and is also associated with reproductive and immune systems. Deficiency can lead to night blindness, dry eyes, and follicular keratosis. The deficiency of vitamin A is not common in Taiwan. Excessive intake of vitamin A can cause abnormal liver function, osteoporosis, and central nervous system abnormalities. If women take high doses of vitamin A during the first trimester of pregnancy, it may cause abnormal development of fetal nerve cells, increasing the risk of cleft lip and palate. Food sources include dark green vegetables, carrots, papaya, mango, citrus fruits, animal liver, eggs, and meats.
"Carotene" obtained from plant foods is a precursor to vitamin A and is non-toxic to the body. The body regulates the conversion of provitamin A carotenoids to vitamin A according to its needs. Excess carotene plays an antioxidant role in the body and does not convert to vitamin A, so it is safe to obtain vitamin A from plants.
Vitamin D
Vitamin D is the only vitamin that the human body can produce on its own, and nearly 70% of people in Taiwan lack this nutrient. Generally, we refer to vitamin D as including D2 and D3, with D3 having a higher conversion efficiency. D2 can be obtained from plant-based foods such as mushrooms and black fungus; D3 is found in animal-based foods such as fish and seafood. Additionally, the body can synthesize D3 through exposure to sunlight.
Vitamin D aids in the absorption of calcium in the intestines and increases bone density. Deficiency of vitamin D may lead to osteoporosis, affect reproductive function, and increase the risk of viral and bacterial infections. Vitamin D deficiency is also associated with heart disease, diabetes, depression, dementia, and cancer.
However, excessive intake may lead to hypercalcemia, resulting in calcium deposition in blood vessels and other soft tissues. According to the seventh edition of the Dietary Reference Intakes for Taiwanese, the recommended daily intake of vitamin D is 10 micrograms (400 IU) for individuals under 1 year old and over 51 years old, and 5 micrograms (200 IU) for those aged 1 to 50 years old.
Vitamin E
The functions of vitamin E in the body include antioxidant, immune enhancement, anticoagulant, maintenance of reproductive capacity, and anti-aging. Deficiency may lead to anemia, nerve damage, and impaired reproductive function. Food sources include plant oils, nuts, leafy green vegetables, etc. Absorption rate and antioxidant capacity are better when obtaining vitamin E from food than from synthetic supplements. Vitamin E should not be taken with anticoagulant medications to avoid the risk of bleeding.
Vitamin K
Vitamin K helps in wound healing, promotes blood clotting, and helps increase bone density. Deficiency may lead to blood clotting disorders, delayed wound healing, hematuria, gastric bleeding, bruising, osteoporosis, etc. Food sources include spinach, kale, cauliflower, asparagus, broccoli, yogurt, egg yolks, citrus fruits, animal liver, green tea, etc.
"Short-term high intake" of foods rich in vitamin K may affect the effectiveness of anticoagulants (Warfarin). However, if the intake is balanced as part of the daily diet, there is no need to worry too much.
In modern dietary habits, the most common vitamins that are lacking are the B group and vitamin C. Eating less refined grains and more whole grains, as well as fruits and vegetables, can provide enough B and C vitamins.
Vegetarians need to pay special attention to supplementing vitamin B12. For lacto-ovo vegetarians, B12 can be obtained from dairy products and eggs; for vegans, B12 supplements can be taken to avoid pernicious anemia!
For fat-soluble vitamins A, D, E, and K, it is important not to consume excessive amounts. There have been cases of vitamin A toxicity due to excessive consumption of cod liver oil in the past, so special attention should be paid. Before taking supplements, remember to consult with a professional doctor, pharmacist, or nutritionist!
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