What are B Vitamins?
October 29, 2008 by 
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The B vitamins (also known as the B-complex vitamins) are a group of eight water soluble vitamins. They all play an important role in cell metabolism (the process which allows your body’s cells to get energy and nutrients from the food you eat) and were initially thought to be a singular B vitamin. Today I am going to be discussing the B vitamin group in greater detail.
The B vitamins were initially discovered by Elmer V. McCollum and his team of researchers who were performing nutritional studies on rats. Between 1912 and 1914 these studies had led to the discovery of vitamin A – the first of the thirteen vitamins to be discovered. Following on from this, McCollum’s team discovered the vitamin B complex in milk some time between 1915 and 1917. Since these B vitamins were thought to be a singular vitamin, McCollum adopted Chashmir Funk’s term and named his discovery vitamin B.
The main reason that the B vitamins were first thought to be just one single vitamin is that they are found together in a number of foods. They also perform similar functions in the body with all the B vitamins having a key role in the either the conversion of foods to energy or the creation of new cells. However, further research revealed that there was not one B vitamin – there were eight…
1) VITAMIN B1 (THIAMIN):- Vitamin B1 was discovered by Robert Williams in 1935 as part of a search for a cure for the disease beriberi. Its main function is to help the body’s cells break down blood sugar into energy but it also helps maintain a healthy nervous system. The recommended daily allowance (RDA) for this vitamin is 1mg in men and 0.8mg in women. Some of the foods that contain vitamin B1 include brown rice, wholemeal products and green vegetables.
2) VITAMIN B2 (RIBOFLAVIN):- Vitamin B2 was was first discovered in the late nineteenth century but was not recognised as a vitamin until 1935 when it was isolated by Kuhn and Karrer. Its main function is to help the body’s cells get energy from the foods we eat but it also promotes healthy skin and healthy vision. The RDA for this vitamin is 1.3mg in men and 1.1mg in women. Vitamin B2 can be found in dairy products such as milk, cheese and yogurt.
3) VITAMIN B3 (NIACIN):- Vitamin B3 was officially discovered by Conrad Elvenhjem in 1937 as part of research into a cure for the disease pellagra. Its main function is to assist in the conversion of blood sugar into energy but it also promotes healthy nerves and a healthy digestive system. The RDA for this vitamin is 19mg in men and 15mg in women. Some of the foods that contain vitamin B3 include meat, eggs and peanuts.
4) VITAMIN B5 (PANTOTHENIC ACID):- Vitamin B5 was discovered by R.J. Williams in 1933 when he identified it as a growth factor in yeast. Its main function is to help the body’s cells break down food into energy but it also helps the body heal wounds and produce red blood cells. The RDA for this vitamin is 5mg in both men and women. Vitamin B5 can be found in fresh vegetables, eggs and salmon.
5) VITAMIN B6 (PYRIDOXINE):- Vitamin B6 was discovered by Paul Gyorgy in 1938 when he was looking for a cure for the disease acrodynia. Its main function is to help the body’s cells break down proteins into a form that they can use but it also plays a key role in regulating hormones. The RDA for this vitamin is 1.4mg in men and 1.2mg in women. Some of the foods that contain vitamin B6 include salmon, nuts and peas.
6) VITAMIN B7 (BIOTIN):- Vitamin B7 was first noticed by M.A. Boas in 1927 and isolated by Vincent Du Vigneaud in 1940. Its main function is to help the body’s cells break down fats and carbohydrates for energy but it also assists in the breakdown of amino acids. The RDA for this vitamin is 0.03mg in men and 0.01mg in women. Some of the foods that contain vitamin B5 include liver, milk and egg yolks.
7) VITAMIN B9 (FOLIC ACID):- Vitamin B9 was first noticed by Lucy Willis in 1930 and isolated by Henry K. Mitchell in 1941. Its main function is to help the body produce DNA (deoxyribonucleic acid), RNA (ribonucleic acid) and new cells but it also works with vitamin B12 to help produce red blood cells. The RDA for this vitamin is 0.2mg in both men and women. Vitamin B9 can be found in green leafy vegetables such as spinach, green beans and brocolli.
8) VITAMIN B12 (COBALAMIN):- Vitamin B12 was discovered simultaneously by Karl Folkers, E. Lester Smith and L.F.S. Parker in 1948, as the result of a search for a cure for pernicious anemia. Its main function is to work with vitamin B9 to prodce DNA and RNA but it also assists in hormone production. The RDA for this vitamin is 0.002mg in both men and women. Some of the foods that contain vitamin B12 include liver, fish and dairy products.
I hope this article has cleared up any misconceptions you may have had regarding the B vitamins. Despite the fact that they are often found together in foods and perform similar functions they are all unique, individual vitamins. Each and every one is essential for the proper functioning of your body so make sure you are consuming enough of all eight.
Sources:
B Vitamin Information (How Stuff Works)
B Vitamin Information (Wikipedia)
History of Vitamins (About.com)
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What are Water Soluble Vitamins?
October 27, 2008 by
In my last few articles I discussed the four fat soluble vitamins. Today I am going to explain the remaining nine water soluble vitamins.
Water soluble vitamins are given their name because they dissolve in water. They are found in a variety of foods. Unlike fat soluble vitamins which can be stored by the body, water soluble vitamins are only stored for brief periods and any excess is usually excreted in the urine (with the exception of vitamin B12 which is stored in the liver). Therefore, you need to replenish your supply of water soluble vitamins on a daily basis.
When preparing water soluble vitamins you have to take more care than with fat soluble vitamins. Generally, fat soluble vitamins stay in the food even when it is cooked. However, most of the water soluble vitamins are destroyed by high heats and can also leak out of food into the water if you are boiling them. On top of this light can destroy certain water soluble vitamins. My advice is to be careful when handling foods containing water soluble vitamins and to store them in a dark, cool place. When cooking any vegetables that contain water soluble vitamins - use a steamer. This will ensure that you preserve most of the vitamins plus I think steamed vegetables have a better flavour.
Since water soluble vitamins are generally excreted when you have too much, there is little chance of consuming toxic levels. However, overdosing can lead to some unwanted side effects including headaches, itchiness and in the worst case can cause damage to the body’s cells. Therefore, it is advisable to stick to the recommended daily allowances (RDAs) for each of the water soluble vitamins.
You can get the majority of your water soluble vitamins from your diet. However, in some cases you may be lacking certain types and therfore require supplementation. When considering supplements I recommend that you see your doctor first. They will be able to give you a professional opinion on any supplements you may require. If you follow your doctor’s advice and try and get the majority of water soluble vitamins from food you should be able to realise all the benefits that water soluble vitamins can provide.
But what are water soluble vitamins? And what exactly do they do?
1) VITAMIN B1 (THIAMINE):- Vitamin B1’s main function is to help the body’s cells convert blood sugar into energy but it also helps maintain a healthy nervous system. Enriched wholemeal products, pork and green vegetables are all good sources of vitamin B1.
Men are advised to consume 1mg of vitamin B1 per day whilst women should consume 0.8mg. Deficiencies are rare but if they occur they can lead to beriberi, a condition which causes significant damage to a number of vital organs and can lead to death if left untreated. Overdosing is also rare but can lead to nausea, sweating and blue coloured skin.
2) VITAMIN B2 (RIBOFLAVIN):- Vitamin B2’s main function is to help the body convert blood sugar into energy but it also assists in the production of red blood cells and promotes healthy vision. Milk is the richest source of vitamin B2 with other dairy products also providing good levels of the vitamin.
The RDA for vitamin B2 is 1.3mg in men and 1.1mg in women. A lack of this vitamin can cause damage to the skin (causing it to become cracked and sore) and the eyes (often leading to the development of cataracts). Getting too much is not believed to be toxic but can lead to itching and numbness.
3) VITAMIN B3 (NIACIN):- Vitamin B3’s main role is to assist the body’s cells in converting blood sugar to energy but it also promotes a healthy nervous and digestive system. Protein rich foods such as meat and eggs are the best source of this vitamin but vegetables such as mushrooms and greens also contain good levels.
Men are advised to consume 19mg of vitamin B3 per day whilst women are advised to consume 15mg. Not getting enough B3 can lead to pellagra which if left untreated for prolonged periods can cause diarrhea, dementia, delirium and ultimately death. Consuming too much causes the skin to become flushed and can also cause liver damage.
4) VITAMIN B5 (PANTOTHENIC ACID):- Vitamin B5’s biggest function is to help the body convert blood sugar into energy but it also helps wounds heal and supports the adrenal gland. It can be found in a number of foods including eggs, salmon and fresh vegetables.
The RDA for vitamin B5 is 5mg for both men and women. A deficiency can cause a number of problems including abdominal pain, disturbed sleep and weak muscles. Getting too much B5 can cause diarhea.
5) VITAMIN B6 (PYRIDOXINE):- Vitamin B6’s main function is to help the body break down proteins so that they can be used for energy but it also assists with hormon regulation. This vitamin is found in all foods but meats, nuts and salmon are particularly rich sources.
Men are advised to get 1.4mg of vitamin B6 daily whilst women should get 1.2mg. Unfortunately, a lot of people do not get enough which can lead to cracked lips, weakness and tingling in the hands, feet and legs. Getting too much can also be dangerous and potentially cause permanent nerve damage.
6) VITAMIN B7 (BIOTIN):- Vitamin B7’s main role is to help the body convert carbohydrates and fats into energy but it also assists in the breakdown of amino acids. The body produces small amounts of B7 in the intestine and it is also present in most foods with liver, milk, egg yolks, mushrooms and nuts all being good sources.
The RDA for vitamin B7 is 0.03mg in men and 0.01mg in women. A deficiency can lead to rashes, fungal infections and hair loss but there are presently no known side effects associated with high doses of this vitamin.
7) VITAMIN B9 (FOLIC ACID):- Vitamin B9’s main role is to work with vitamin B12 to produce DNA (deoxyribonucleic acid) and RNA (ribonucleic acid) but it also helps the body produce new cells. Green leafy vegetables such as spinach, broccoli and peas are the best sources of this vitamin.
Men and women are advised to get 0.2mg of vitamin B9 per day whilst pregnant women are advised to increase their intake to 0.4mg per day. Not consuming enough B9 can lead to weight loss, poor growth and anemia plus it can cause significant problems in developing babies. Overdosing has been linked with sleep problems, skin problems and stomach pain.
8) VITAMIN B12 (COBALAMIN):- Vitamin B12’s main function is to work with vitamin B9 to produce DNA and RNA but it also assists in the production of other hormones. It can be found in all animal products but liver, fish and dairy products are some of the best sources.
The RDA for vitamin B12 is 0.002mg in both men and women. Not getting enough of this vitamin can lead to a form of anemia called pernicious anemia (where the body produces fewer, larger blood cells) which leads to difficulty balancing and weakness. Overdosing on B12 is not thought to have any adverse side effects.
9) VITAMIN C (ASCORBIC ACID):- Vitamin C’s main function is to help the body produce collagen (the main connective tissue in animals) but it also helps protect the body’s cells and vital organs. Citrus fruits such as oranges, limes and lemons are the richest source of vitamin C but potatoes, strawberries and sweet peppers are also good sources.
Men and women are advised to consume 40mg of vitamin C each day. A deficiency can lead to scurvy, a condition characterised by bleeding, swollen gums and tooth loss. Getting too much vitamin C can cause cramps, diarrhea, headaches and vomiting.
I hope the above article has provided you with a good introduction to the water soluble vitamins. Each of the nine vitamins discussed above have an important role to play in your body. Since your body does not store water soluble vitamins it is very important that you meet your daily requirements. If you are lacking in a certain area then make the necessary changes to your diet or perhaps even consider supplementation. Just don’t go overboard. Whilst consuming high levels of water soluble vitamins is not thought to be toxic it can still lead to unpleasant side effects. Stick to the RDAs quoted in this article and you should be able to get the full benefits of the B-complex vitamins and vitamin C without any negative effects.
Sources:
Water Soluble Vitamins Information (Colorado State University Extension)
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Vitamin K Explained
October 19, 2008 by
Vitamin K is a fat soluble vitamin that assists with blood clotting and bone strength. It was first noticed in 1929 by Danish scientist Henrik Dam who observed that after feeding chickens a diet lacking in cholesterol they would start bleeding. He concluded that a second compound, koagulationsvitamin aka vitamin K, had been extracted from the food with the cholesterol.
As I mentioned above, vitamin K’s most important function is that it helps the blood to clot. Without vitamin K even a minor cut would bleed continuously. It is therefore vital for the proper healing of wounds. On top of this vitamin K has a number of further important roles which include:
- Helping the body retain calcium.
- Reducing bleeding in women with heavy menstrual periods.
The recommended daily allowance (RDA) for vitamin K is 0.08g for men and 0.06g for women. Unlike most other vitamins, your body can produce vitamin K from bacteria in your intestines. About a third of your daily requirements are supplied in this way and the remainder can be sourced from your diet. The richest source of vitamin K is green, leafy vegetables such as cabbage, broccoli and spinach. Green tea is another great source of vitamin K with liver, milk and eggs also containing lower levels of the vitamin.
A vitamin K deficiency can have a very serious impact on your health and in the worst cases can cause heavy and uncontrollable bleeding in various parts of the body including the eyes, the gums and the nose. It can also cause the bones to become weak leading to osteoporosis (reduced bone density) and fractures.
However, unlike other vitamin deficiencies, a lack of vitamin K may be caused by something other than your diet. Certain disease can inhibit your body’s ability to absorb vitamin K whilst prolonged use of antibiotics can also kill off the intestinal bacteria responsible for producing the vitamin. On top of this anticoagulants (medicines that thin the blood) can interfere with the absorption of vitamin K.
If you do suffer from vitamin K deficiency as a result of one of the above reasons, then diet alone may not be enough to meet your daily needs. In this case you may want to consider vitamin K supplements. Although supplements can be useful if you are struggling to get your RDA of vitamin K, I still recommend that you use them sparingly. Try to get the majority of your vitamin K from diet and use supplements to top up when needed. Overdosing on vitamin K supplements can damage both your red blood cells and your liver, so diet should always be your preferred source.
Vitamin K is an extremely important vitamin. Without it a slight bump would lead to heavy bruising and a small cut could potentially be fatal. Therefore, it is highly important that you get your RDA of this vitamin by giving green, leafy vegetables a place in your daily diet. If you decide to take supplements just remember to be sensible. Taking too many can be toxic and can do serious damage to your body.
Sources:
Toxicity of Vitamins Information (Medical News Today)
Vitamin K Information (Food Standards Agency)
Vitamin K Information (How Stuff Works)
Vitamin K Information (Life Clinic)
Vitamin K Information (Wikipedia)
*****
Although you should try and get your vitamins from food where possible this is not always possible. Sometimes supplementation is required. In this case you should check out Vitabase who offer a fantastic selection of vitamin supplements at fantastic prices:
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Vitamin E Explained
October 16, 2008 by
Vitamin E is a fat soluble vitamin which has a number of important functions in the body. It was discovered in 1922 by two University of California researchers, Herbert Evans and Catherine Bishop, when they were doing an experiment involving rats on a semi-purified diet. The rats grew well but when the females became pregnant their pups would die in the womb. However, when their diet was supplemented with lettuce and then wheat germ, the female rats would give birth to healthy pups, leading Evans and Bishop to conclude that their diet was missing a “Factor X”. This “Factor X” was later renamed vitamin E in 1924 by Dr Bennet Sure of the University of Arkansas.
The main benefit of vitamin E is that it is an anti-oxidant which means it protects the body from the damage caused by using oxygen. Every time your body uses oxygen, the cells produce free radicals as a by-product. These free radicals can then cause damage to the body. However, anti-oxidants prevent and repair the damage caused by free radicals meaning that vitamin E can provide significant protection to all your body’s cells. Apart from this, vitamin E provides further anti-oxidant benefits which include:
- Effective preservation of foods.
- Prevention of diseases such as cancer and diabetes (according to How Stuff Works).
- Promotion of a healthy nervous system.
- Protection against heart disease.
- Protection for the eyes.
- Protection of oxygen sensitive compounds such as polyunsaturated fats and vitamin A.
Men are advised to consume 4mg of vitamin E daily whilst women are advised to consume 3mg. Like with many vitamins, adequate amounts of vitamin E can be obtained from your diet with oils and margarine from corn, wheat germ and nuts all being good sources. Fruits, vegetables and wholegrains also contain vitamin E but are not a rich source.
It is important that you get enough vitamin E in order to fully protect your body against the damage caused by oxygen. Failure to do so may lead to age spots (a brown pigmentation of the skin) and hemolytic anemia (a condition where the blood cells become so delicate that they rupture). The effects of getting too much vitamin E have not been documented at the time of writing but it is still a good idea to stick to the recommendations above. Since vitamin E is a fat soluble vitamin it is stored in the liver and fatty tissues and there is every chance that future research may reveal overdosing makes these stores toxic. Therefore, my opinion is that you should be cautious when taking high levels of this vitamin. Try and get the majority of your vitamin E from natural foods and if you decide to supplement only do so up to the recommended levels.
Vitamin E has been touted as something of a miracle vitamin in recent years. Indeed, it can do a lot of good for your body. However, despite the multiple health claims I still think you should stick to the recommended levels, at least until more research is done into the impact of high doses. Sticking to these levels will be just as beneficial for your body and its cells and possibly help you avoid future dangers associated with overdosing.
Sources:
Toxicity of Vitamins Information (Medical News Today)
The Vitamin E Factor – Summary and Review (Nutrition 4 Health)
Vitamin E Information (Food Standards Agency)
Vitamin E Information (How Stuff Works)
Vitamin E Information (Life Clinic)
Vitamin E Information (Wikipedia)
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Vitamin D Explained
October 13, 2008 by
Vitamin D is a fat soluble vitamin and is often known as the sunshine vitamin because sunlight can prompt the body to produce it. Early signs of the benefits of vitamin D were discovered in the early nineteenth century when researchers suggested that sunbathing and cod liver oil could cure rickets (softening of the bones in children and young animals which is now known to be caused by vitamin D deficiency). Vitamin D was officially discovered in 1919 when Edward Mellanby raised a group of dogs on nothing but porridge and also kept them inside (unintentionally) meaning they had no exposure to ultraviolet rays from the sun. The dogs developed rickets but Mellanby discovered this could be cured by feeding the dogs cod liver oil. He concluded that rickets was caused by a deficiency of a trace factor that was not found in oats. Elmer McCollum followed up on this work and in 1922 dubbed this trace factor vitamin D.
The most notable function of vitamin D is that it helps the body absorb calcium and phosphorous which help bones and teeth grow properly. It also helps regulate the use of these minerals in the body, signaling to the kidneys when they should be deposited into the bone and when they should be extracted for use elsewhere. On top of this vitamin D also has a number of important roles in the body which include:
- Possible colon cancer prevention (according to How Stuff Works).
- Protection from conditions that weaken the bones such as osteoporosis (reduced bone density) and rickets.
Vitamin D can be sourced from food but unlike the majority of vitamins it can also be produced by your body when exposed to sunlight. The recommended daily allowance (RDA) for vitamin D is 0.01mg for both men and women and experts suggest that a short periods of exposure to the sun each day will allow the body to produce adequate levels of vitamin D. However, if you are not getting enough exposure to sunlight you can also top up your vitamin D levels through your diet. Dairy products such as eggs, milk and butter are all rich source of vitamin D. On top of this fatty fish and fish oils also contain vitamin D whilst some cereals are fortified with it.
As already discussed, vitamin D deficiency can cause rickets in children which leads to the bones swelling, bending and fracturing more easily. Rickets also causes teething to be delayed. In adults, vitamin D deficiency leads to osteomalacia (the loss of calcium and protein from the bones) which is similar to rickets and makes your bones more fragile.
Overdosing on vitamin D can also be harmful to your body. The most serious side effect of overdosing is increased blood calcium levels which causes calcium to be deposited in various organs and leads to permanent damage. Other unpleasant side effects of too much vitamin D include diarrhea and nausea.
It is rare that you will need vitamin D supplements unless you get very little exposure to the sun. If you do use a vitamin D supplement to compensate for a lack of sunlight make sure that you check its concentration. Excess vitamin D is stored in the liver and fatty tissues of the body, so overdosing on supplements can cause these stores to become toxic and lead to the side effects discussed above.
I hope this article has showed you just how crucial vitamin D is for the healthy development of your bones. It is essential that you get enough because a deficiency can leave you with long term health problems and bones that are easily damaged. However, with vitamin D being available from both food and the sunlight it is rare that you will require vitamin D supplementation. If you do decide to use vitamin D supplements make sure that you do not exceed the RDA. Otherwise you could be doing long term damage to your bones and your overall health.
Sources:
Toxicity of Vitamins Information (Medical News Today)
Unravelling the enigma of Vitamin D (Beyond Discovery)
Vitamin D Information – (Food Standards Agency)
Vitamin D Information (How Stuff Works)
Vitamin D Information (Life Clinic)
Vitamin D Information (Wikipedia)
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New Free Fitness Tips Blog Design
October 12, 2008 by
Hello everyone. As regular readers may have noticed the appearance of this blog has changed over the last few days. The reason for this is that I have changed my blog theme to one that I believe is much more attractive and easy on the eye. Instead of having all the content in one long list (as was the case with my old theme) the blog is now divided into separate sections on the homepage. It also now has a featured section at the top of the blog which allows me to highlight some of my favourite articles to readers. The content is still exactly the same. It’s just presented in a different (and hopefully much better) way.
You can view my latest blog posts in the ‘Latest Posts’ section of the homepage or by using the recent posts section of the sidebar. You can also access all the blog categories using the ‘Categories’ section of the sidebar. I hope you like the new blog design as much as me. If you have any suggestions or feedback regarding the new design I would love to hear from you. Just leave me a comment and I will do my best to take it on board and make any recommended changes.
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Vitamin A Explained
October 10, 2008 by
In my last few articles I have been talking about vitamins. Today I am going to be discussing in greater detail the vitamin at the beginning of the alphabet – Vitamin A.
Vitamin A was the first vitamin discovered hence it being given the the first letter of the alphabet. It was officially discovered between 1912 and 1914 by Elmer McCollum and M. Davis, although in 1913 Thomas Osborne and Lafayette Mendel found that butter contained a fat soluble nutrient that would soon become known as Vitamin A.
Vitamin A is a fat soluble vitamin and its most notable function is that it helps improve vision, particularly night vision. In fact the Egyptians inadvertently discovered that vitamin A could help assist with night vision when they used liver (a rich source of Vitamin A) to cure night blindness. However, it also performs a number of other important functions in your body which include:
- Assisting in normal growth (particularly proper development of the bones and teeth).
- Assisting in normal reproduction (vitamin A is thought to be vital in the production of sperm and for healthy fetal growth).
- Helping your eyes, skin and mucus lining to stay moist.
- Possible protection against cancer and other diseases (according to How Stuff Works).
Vitamin A can be sourced from both animals (in the form of retinol) and plants (in the form of carotenoids). It is recommended that men consume 0.7mg of vitamin A per day whilst women should consume 0.6mg daily. The richest source of vitamin A is liver but experts advise that you limit your consumption of this meat to a maximum of twice per month. Dairy products such as egg, cheese, milk and butter are also great sources of vitamin A. If you want to get your vitamin A from vegetables then carrots, peas and spinach are all good sources.
Not getting enough vitamin A can lead to problems with your vision, hence the rumours that eating carrots can improve your eyesight. If you notice problems with your night vision or struggle to see in the dark then this could be an early indicator of vitamin A deficiency which if left untreated can develop into full blindness. Vitamin A deficiency can also cause the skin to become dry and make the body more susceptible to infection.
However, you also need to make sure that you are not getting too much vitamin A. Overdosing can have a significant impact on your bones leading to both osteoporosis (reduced bone density) and an increased risk of bone fractures as you age. It can also lead to hair loss, diarrhea, dry skin and stunted growth.
Overall, you should be able to get plenty of vitamin A from your diet, provided it contains some dairy products and leafy green vegetables. Given the fact that your body can store excess vitamin A for later use and that high levels of this mineral are toxic there should be no reason for you to use specific vitamin A supplements. However, if you feel that you really do need to take a supplement make sure that the supplement you choose is not too concentrated and most importantly…don’t overdo it.
Sources:
Toxicity of Vitamins Information (Medical News Today)
Vitamin A Information (Food Standards Agency)
Vitamin A Information (How Stuff Works)
Vitamin A Information (Life Clinic)
Vitamin A Information (Wikipedia)
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What are Fat Soluble Vitamins?
October 8, 2008 by
In my last post I provided a basic introduction to vitamins. Today I am going to discuss the fat soluble vitamins A, D, E and K in greater detail.
Fat soluble vitamins dissolve within the body’s fat cells and are usually found in fats and fatty foods. Unlike water soluble vitamins, (which are quite easily removed from food during cooking and preparation) fat soluble vitamins normally stay in the food when it is cooked. If they are not needed immediately, the body will store fat soluble vitamins for later use in the liver and fatty tissues. Therefore, fat soluble vitamins do not need to be consumed as frequently as water soluble vitamins to ensure proper functioning of the body’s cells.
Consuming too many fat soluble vitamins can be harmful to your body in the long term. Since your body stores any extra fat soluble vitamins, excessive consumption for a prolonged period means that these stores can eventually build up to toxic levels. Not only can this cause damage to your body but it can also lead to a number of undesirable symptoms. However, if you consume safe levels of fat soluble vitamins by sticking with food as your primary source (and perhaps using the occasional supplement) you can realise the benefits that these vitamins provide.
So what exactly are the fat soluble vitamins and what do they do?
1) VITAMIN A:- The main role of vitamin A is to promote healthy vision and night vision but it also helps with normal growth and reproduction. Liver is the richest source of vitamin A available but dairy products (such as milk, eggs and butter) and vegetables (such as carrots, peas and spinach) also contain good levels of the vitamin.
The recommended daily allowance (RDA) for vitamin A is 0.7mg for men and 0.6mg for women. Failure to get enough can cause problems with your vision and in the worst cases make it impossible to see in the dark. However, getting too much vitamin A also has adverse effects including weak bones, hair loss and diarrhea.
2) VITAMIN D:- Vitamin D is often known as the sunshine vitamin because exposure to sunlight prompts your body’s cells to start producing it. It’s major role is to assist with the absorption of calcium and phosphorous which in turn promotes healthy bones and teeth. Vitamin D is also responsible for controlling when minerals are used in the body. Apart from sunlight, dairy products (such as eggs, milk and butter), fatty fish and fish oils are all good sources of vitamin D.
The RDA for vitamin D is 0.01mg for both men and women. Not getting enough can lead to rickets (softening of the bones in young children and animals) and osteomalacia (the loss of calcium and protein from the bones) in adults. However, overdosing can lead to calcium deposits on various organs which has the potential to cause serious, long term damage.
3) VITAMIN E:- Vitamin E is a powerful anti-oxidant which protects and repairs the body’s cells from the damage caused by oxygen. It also offers protection from a number of diseases. Vitamin E can be found in abundance in oils and margarine from corn, wheat germ and nuts whilst fruit and vegetables also contain lower levels of this vitamin.
The RDA for vitamin E is 4mg for men and 3mg for women. Failure to get enough can lead to age spots (a brown pigmentation of the skin) and hemolytic anemia (a condition where the blood cells become so delicate that they rupture). The effects of overdosing on vitamin E have not been documented at the time of writing but I highly recommend you stick to the RDA until further research into this area is completed.
4) VITAMIN K:- Vitamin K’s main function is to help the blood clot but it also assists with calcium retention in the body. Green leafy vegetables (such as spinach, broccoli and cabbage) are rich in vitamin K but eggs and milk also contain lower levels of the vitamin.
The RDA for vitamin K is 0.08g for men and 0.06g for women. Not getting enough can be very serious and cause heavy, uncontrolled bleeding in multiple areas of the body. However, consuming too much vitamin K can damage both your blood cells and your liver.
As you can see, the fat soluble vitamins all have unique but vital functions in your body. It is therefore essential that your diet allows you to consume the RDA of vitamin A, D, E and K. If you are not currently getting the necessary levels of these fat soluble vitamins in your diet then I strongly urge you to make the changes today. Incorporate some of the foods mentioned in this article into your meals and if necessary use supplements, Just be sure not to go overboard. Overdosing on fat soluble vitamins can be just as bad as not getting enough. However, if you stick to the recommended levels you should be able to realise all the benefits of vitamins A, D, E and K without any adverse affects.
Sources:
Toxicity of Vitamins Information (Medical News Today)
Fat Soluble Vitamins Information (Colorado State University Extension)
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What are Vitamins?
October 4, 2008 by
In a number of my previous articles I have mentioned vitamins in passing. However, I have never really expanded on this topic further and discussed exactly what vitamins are. So today I thought I would write about this exact topic and answer the question ‘What are Vitamins?’
Vitamins are essential nutrients that your body needs to help the cells function properly. They contain no calories and do not provide the body with energy but they are required for a number of important functions. Vitamins are distinguished from minerals because they are organic compounds (they come from plants and animals) whereas minerals are inorganic (they come from the soil and water).
The value of vitamins was noted long before vitamins themselves were actually discovered. For example, the ancient Egyptians used liver to cure night blindness (which we now know is the result of a Vitamin A deficiency) and in the eighteenth century it was discovered that citrus fruits could be used to prevent scurvy. The discovery of vitamins stems from work by Dr William Fletcher in 1905 in which he discovered that if special factors (which would later be identified as vitamins) were removed from food, diseases would develop. Between 1906 and 1907 Sir Frederick Gowland Hopkins performed a number of experiments which suggested mice could not survive on basic foodstuffs alone. In 1912, based on these experiments, Sir Frederick Gowland Hopkins announced that there was an unknown part of our diet which was not a carbohydrate, fat, protein or salt. This unknown part of our diet became known as a vitamin, a term first used by Polish chemist Chashmir Funk in 1911.
There are thirteen vitamins in total and these can be broken down into two groups; fat soluble (vitamins A, D, E and K) and water soluble (vitamins B and C). Your body cannot produce vitamins (with the exception of vitamin D) so they need to be obtained from other sources. Food is the primary source of vitamins, although vitamin D can also be produced by the skin when exposed to sunlight and Vitamin K can also be produced by bacteria in the intestines. Vitamins are also available in supplement form with vitamin supplementation becoming increasingly popular in recent years.
1) FAT SOLUBLE VITAMINS:- As I mentioned above vitamins A, D, E and K are all fat soluble vitamins. Fat soluble vitamins are given this name because they dissolve within the body’s fat cells. They are largely found in fats and fatty foods such as animal fat, dairy products and vegetable oils. Fat soluble vitamins are preserved in foods even when they have been cooked. If they are not needed immediately they can be stored in your liver and fatty tissues for later use. Therefore, you do not need to consume fat soluble vitamins every day because your body can get what it needs from these stores. Letting these stores build up too much has been linked with a number of health problems and because of this excessive consumption of fat soluble vitamins is believed to be dangerous.
2) WATER SOLUBLE VITAMINS:- Vitamins B and C fall under the term water soluble vitamins and are given this name because they need to be taken with water to dissolve. They are largely found in fruits, vegetables and grain. Water soluble vitamins are not preserved as easily as fat soluble vitamins and can be lost during cooking and preparation. Exposure to air and heat can destroy them whilst exposure to water can cause them to be washed out of the food. Another difference with water soluble vitamins is that they cannot be stored by the body with any excess vitamins being excreted in your urine. Therefore, it has been suggested that excessive consumption of water soluble vitamins is not harmful. However, new evidence suggests that excessive consumption of certain water soluble vitamins may also be dangerous meaning that overdosing on any type of vitamin could potentially put your health at risk.
So how much of each vitamin do we need? The table below lists the recommended daily allowances (RDA) for each of the thirteen types of vitamin:
| VITAMIN | MEN | WOMEN |
| A |
0.7mg | 0.6mg |
| B1 (Thiamine) |
1mg | 0.8mg |
| B2 (Riboflavin) |
1.3mg | 1.1mg |
| B3 (Niacin) |
19mg | 15mg |
| B5 (Pantothenic Acid) |
5mg | 5mg |
| B6 (Pyridoxine) | 1.4mg | 1.2mg |
| B7 (Biotin) |
0.03mg | 0.01mg |
| B9 (Folic Acid) |
0.2mg | 0.2mg/0.4mg when pregnant |
| B12 (Cobalamin) |
0.002mg | 0.002mg |
| C (Ascorbic Acid) | 40mg | 40mg |
| D | 0.01mg | 0.01mg |
| E | 10mg | 8mg |
| K | 0.08mg | 0.06mg |
Sources: http://www.brianmac.co.uk/vitamins.htm
I hope the above article has given you a better understanding of the different types of vitamins. In my next few articles I will be discussing in more detail exactly what the different types of vitamins do, where they can be sourced and the drawbacks of overdosing.
Until then I would like to hear your opinions. Are you currently getting enough vitamins? Do you get the majority of your vitamins from your diet or from vitamin supplements?
Sources:
Diet Recommendations (NHS)
Fat Soluble Vitamins Information (Colorado State University Extension)
The History of Vitamins (The Vitamins & Nutrition Center)
Vitamins Information (Brian Mac)
Vitamins Information (How Stuff Works)
Vitamins Information (Life Clinic)
Vitamins and Minerals Information (Food Standards Agency)
Water Soluble Vitamins Information (Colorado State University Extension)
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Although you should try and get your vitamins from food where possible this is not always possible. Sometimes supplementation is required. In this case you should check out Vitabase who offer a fantastic selection of vitamin supplements at fantastic prices:
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The Free Fitness Tips Newsletter - September 2008
October 1, 2008 by
Hello Everyone. The Free Fitness Tips Newsletter - September 2008 is now online.
You can view the HTML version by Clicking Here.
You can view the PDF version by Clicking Here.
If you have anything you would like to say about this month’s newsletter please leave a comment at the end of this post. Happy reading :-)
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