The Lowdown on Vitamins - Are You Getting the Right Ones?

Consider your body as a complex machine, with each cell, organ, and system meticulously working together to sustain life. Within this intricate system, vitamins are essential but often underappreciated components.

These powerful micronutrients, sometimes ignored or underestimated, are crucial in maintaining our health's balance. Let's delve into the fascinating realm of vitamins, demystify common misconceptions, and learn how we can optimize our health by leveraging these natural allies.

Vitamin A

• Vitamin A, or retinol, is essential for proper immune function, vision in dim light, and maintaining healthy skin and the lining of the body. Good sources of vitamin A include cheese, eggs, oily fish, fortified spreads, milk, and liver.
• Beta-carotene, found in yellow, red, and green vegetables and yellow fruits, can also be converted into vitamin A.
• The daily recommended intake for men is 700 µg, and for women, it is 600 µg. Too much vitamin A, particularly over a long period, can weaken bones, making fractures more likely. Pregnant women should avoid liver and supplements containing vitamin A.

TOP TIP: Fat-soluble vitamins need fat: To maximise absorption of vitamins A, D, E, and K, consume them with a source of healthy fat, such as nuts, seeds, or avocado.

Vitamin B

There are eight B vitamins which are crucial for energy production, brain function, and cell metabolism. Read on for a quick look at each of them:

• Thiamin (vitamin B1) is responsible for breaking down food and releasing energy, and it also helps keep the nervous system healthy. Good sources of thiamin include peas, fresh fruits such as bananas and oranges, nuts, whole-grain bread, fortified breakfast cereals, and liver.

The recommended daily intake for men is 1 mg, while women require 0.8 mg. As thiamin cannot be stored in the body, it's important to consume it through a balanced diet every day. There's not enough evidence to determine the risks of taking too many thiamin supplements daily, so consuming it through a varied diet is recommended.

• Riboflavin (vitamin B2) keeps the nervous system, skin, and eyes healthy while helping the body release energy from food. Good sources of riboflavin include milk, eggs, fortified breakfast cereals, mushrooms, and plain yoghurt.

The recommended daily intake is 1.3 mg for men and 1.1 mg for women, and it also cannot be stored in the body, so it's important to consume it daily. Similarly, it's recommended to avoid consuming excessive riboflavin supplements daily. Taking 40 mg or less a day of riboflavin supplements is unlikely to cause harm.

• Niacin (vitamin B3) helps the body release energy from food and keeps the nervous system and skin healthy. Good sources of niacin include meat, fish, wheat flour, and eggs.

Nicotinic acid and nicotinamide are the two forms of niacin, and both can be found in food. The recommended daily intake for men is 16.5 mg, while women require 13.2 mg. As with the previous B vitamins, consuming niacin through a balanced diet is important daily. High nicotinic acid supplements can cause skin flush and liver damage, so taking no more than 17 mg of nicotinic acid supplements or 500 mg of nicotinamide supplements daily is recommended.

• Pantothenic acid helps release energy from food, and it's found in varying amounts in almost all vegetables, whole-grain foods, and meats. Good sources include chicken, beef, liver and kidneys, eggs, mushrooms, avocados, and fortified breakfast cereals.

No amount has been set for the recommended daily intake of pantothenic acid, but it's found in many foods, so it's easy to consume enough of this vitamin. Taking no more than 200 mg of pantothenic acid supplements daily is recommended, as the risks of taking higher doses are unknown.

• Vitamin B6 helps the body use and store energy from protein and carbohydrates, making neurotransmitters necessary for nerve cell communication.

Good sources of vitamin B6 include fish, poultry, potatoes and other starchy vegetables, and non-citrus fruits. The recommended daily intake for adults is 1.4 mg. High doses of vitamin B6 can cause nerve damage, so taking no more than 10 mg of vitamin B6 supplements daily is recommended.

• Biotin (vitamin B7) plays a crucial role in the body's production of fatty acids. Although biotin is found in various foods - like eggs, fish, meat, nuts and seeds, and certain vegetables (such as sweet potatoes) - the levels are low, and it's unclear if additional amounts are necessary from the diet.

The bacteria in the gut naturally produce biotin. While there's no clear evidence of the effects of excessive biotin supplementation, it's best to stay within 0.9mg per day. Aim to obtain biotin from a well-rounded diet rather than supplements to prevent potential harm.

• Folate (vitamin B9) is an essential nutrient that helps the body form healthy red blood cells and reduces the risk of congenital disabilities, such as spina bifida, in unborn babies. Good sources of folate include broccoli, leafy green vegetables, peas, beans, and fortified breakfast cereals.

Adults need 200 micrograms of folate a day. Taking more than 1mg of folic acid supplements a day should be avoided as it can mask symptoms of vitamin B12 deficiency and can cause damage to the nervous system if unnoticed.

• Vitamin B12 is essential for red blood cell formation and keeping the nervous system healthy. It helps release energy from food and uses folate. The recommended daily amount for adults is 1.5 micrograms, and good sources include meat, fish, milk, cheese, eggs, and some fortified breakfast cereals.

Vegetarians and vegans may need more vitamin B12 since it is not found naturally in fruit, vegetables, and grains. Getting all necessary vitamin B12 through a balanced diet and avoiding excessive vitamin B12 supplements is recommended. Taking up to 2mg of vitamin B12 supplements daily is unlikely to cause harm.

FUN FACT: Vitamins can be categorized into two groups: fat-soluble (A, D, E, and K) and water-soluble (C and the B vitamins). Fat-soluble vitamins are stored in your body's fatty tissues, while water-soluble vitamins are quickly used and must be replenished regularly.

Vitamin C

• Vitamin C, or ascorbic acid, protects cells, maintains healthy skin and blood vessels, and aids wound healing. Good sources of vitamin C include citrus fruits, peppers, strawberries, broccoli, and potatoes.
• Adults aged 19 to 64 require 40mg of vitamin C daily (about half an orange), which can be obtained through a balanced diet. Taking excessive amounts of vitamin C supplements (more than 1,000mg per day) can cause stomach pain, diarrhoea, and flatulence, but these symptoms should resolve upon discontinuing the supplements.

FUN FACT: In the 18th century, British sailors earned the nickname "limeys" because they consumed citrus fruits, particularly limes, to prevent scurvy—a disease caused by a deficiency of vitamin C.

Vitamin D

• Vitamin D - the sunshine vitamin - is crucial in regulating the amount of calcium and phosphate in the body, which is essential for maintaining healthy bones, teeth, and muscles. Lack of vitamin D can cause bone deformities and pain, especially in children and adults.

FUN FACT: Vitamin D is often referred to as the "sunshine vitamin," as it can be synthesized in the skin when exposed to sunlight. This unique feature makes it the only vitamin that our bodies can produce without the need for food.

• Other sources of vitamin D include oily fish, red meat, liver, egg yolks, fortified foods, and dietary supplements - but these aren’t as potent sources as the vitamin D you get from the sun. Everyone should consider taking 10 micrograms of vitamin D daily in autumn and winter, or times when there is not as much sun.
• However, be mindful that taking too many vitamin D supplements over a long period can be harmful, and it's recommended not to exceed 100 micrograms daily.

Vitamin E

• Vitamin E, found in plant oils, nuts, and wheat germ, helps maintain healthy skin, eyes, and immune systems. Men need 4mg daily, while women need 3mg daily. You can get enough in a handful of almonds or sunflower seeds. Your body stores excess vitamin E, so consuming it daily is unnecessary.
• Taking too many vitamin E supplements daily may have adverse effects, but there's not enough evidence to know. It's best to obtain vitamin E through a balanced diet, but taking up to 540mg (800 IU) of vitamin E supplements daily is unlikely to be harmful.

TOP TIP: Avoid overcooking: Many vitamins are sensitive to heat, light, and oxygen. Opt for steaming, microwaving, or eating fruits and vegetables raw when possible to preserve their nutritional content.

Vitamin K

• Vitamin K is essential for blood clotting and wound healing and may help maintain bone health. Good sources include green leafy vegetables, vegetable oils, and cereal grains.
• Adults need approximately 1 microgram of vitamin K per kilogram of body weight per day, which can be obtained through a varied and balanced diet. Any excess vitamin K is stored in the liver for future use.
• There is not enough evidence to know the effects of high doses of vitamin K supplements, but avoid taking too many. 1mg or less per day is unlikely to cause harm.

As we've seen, vitamins play a crucial role in preserving our health and overall well-being. Often overlooked, these powerful micronutrients demonstrate that with a balanced diet and considered supplementation, we can achieve peak health.

The realm of vitamins emphasizes that even minor components can have a substantial impact on our well-being. Let's acknowledge and appreciate these vital nutrients, and persist in optimizing our personal health routines, ensuring our well-being is maintained at its prime, now and in the future.