Vitamins – What, Why And How | A Comprehensive Handbook

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Vitamins, Vitamin Capsules


Vitamins: What Are They, Why We Need Them And How To Take Them Correctly

When we are talking about vitamins we usually ask two questions:

How much do we need?

What foods have them?

I have prepared a comprehensive guide which will give you the most accurate and up-to-date data about vitamins needed to stay healthy. In this article, you find everything there is to know about vitamins and their functions:

  • What Are They, How Many Are There and Why We Need Them
  • What They Do and Where You Can Find Them(their sources in food)
  • Which Vitamin Belongs To What Group
  • What Is Your Daily Nutritional Requirement for Each Vitamin and Nutrient
  • Which Vitamins Are Crucial To Proper Body Functioning

Vitamins – What Are They?

Vitamins, Capsules

Vitamins (lat. Vita – life) – low-molecular organic compounds that are not synthesized in the human body (or are not synthesized in sufficient quantities) and are an active part of many enzymes or starting materials for the synthesis of hormones. A person’s daily need for various vitamins ranges from a few micrograms to tens of milligrams.

More than 40 percent of adults have dietary intakes of vitamin A, C, D and E, calcium and magnesium below the average requirement for their age and gender.

Why We Need Them?

Vitamins are needed:

  • They are involved in metabolic processes, regulate the nerves, play a role in the formation of bone and muscle tissue,
  • Protect against infectious and infectious diseases,
  • Defend the body from the harmful effects of free radicals, which is why many vitamins are called antioxidants.

Vitamins are needed in very small quantities, from micrograms to milligrams, but they need to be consumed constantly because the body does not form their long-term supply.

A recent study conducted as part of the National Health and Nutrition Examination Survey (NHANES) indicates that U.S. children and adults have high rates of deficiency of vitamins A, B6, B12, C, D, E, and folate, as well as the mineral iron.

The human need for vitamins was formed in the process of centuries-old development and corresponds to the quantity that our predecessors traditionally received with large volumes of sufficiently diverse food corresponding to their considerable energy consumption and lifestyle.

As a result of a sharp reduction in energy consumption due to the technological and social progress of the last decades, the limited diet of a modern person, quite sufficient in calories to cover our modest energy consumption, cannot fully meet our need for vitamins.

Vitamins are divided into two groups:


Fat-Soluble (vitamins A, D, E, K)
Water Soluble (vitamins B1, B2, B7, niacin, B6, folates, B12, C)

Fat-Soluble Vitamins,vitamin A,vitamin D,vitamin E,vitamin K
Water-Soluble Vitamins,vitamin C,vitamin B


In the case of fat-soluble vitamins, a single letter means a whole group of compounds of similar structure and action. The danger of excessive consumption of fat-soluble vitamins can occur when using fortified foods or dietary supplements.

Due to their accumulation in the body, is easier to form an excessive amount than for water-soluble vitamins.

An overdose of water-soluble vitamins derived from food is impossible because the excess naturally (with urine) is excreted from the body.

Why We Develop Vitamin Deficiency?

Vitamin deficiencies can occur for many reasons:

  • Food habits (nutritional deficiencies during fasting; unbalanced, monotonous food; improper handling of foods, absorption disorders e.t.c
  • Physiological causes (increased need for certain vitamins, for example, in young children, pregnant and lactating women, or the elderly)
  • specific body conditions or illnesses and specific medications.

The absorption of vitamins is hindered by:

  • Excessive use of coffee
  • Alcohol consumption
  • Smoking
  • Some synthetic drugs and medications
  • Pregnancy
  • Birth control pills

To reduce the loss of vitamins when cooking:

  • Don’t boil too long
  • Put vegetables in boiling water
  • Choose steaming over boiling
  • When you do boil, retain the cooking liquid for future use (like soups and stocks)
  • Avoid repeated warming up of food
  • Use a minimal amount of cooking liquid
  • Cut veggies into large chunks to reduce the surface area
  • To learn more how to retain all the vitamins when cooking click here

How To Get What You Need?

Orange Juice, vitamin C

Choosing foods each day that are rich in vitamins and minerals is the best way to give your body what it needs to be healthy. However, research consistently finds that most Americans have diets that lack an appropriate amount of vitamins and minerals. According to USDA, Americans do not get enough calcium, potassium, fiber, magnesium, vitamins A, C, D, and E.

If you think that you’re not getting enough vitamins and minerals through your diet or for some reason unable to get them, talk to your doctor if vitamin supplements are right for you.

Recently, I came across a company called Vitagene and they believe your DNA is your story. Based on your unique DNA they will tell you which vitamins and minerals to take along with your Ancestry reports, Exercise reports, and Diet reports.

  • You will learn how your genetics influence your diet and discover the right food choices for you.
  • Discover the top supplements recommended for you based on an analysis of your genetics, goals, medications, and health conditions.
  • Learn the types, frequency, and intensity of workouts best suited for your DNA.
  • Find out what your genes reveal about your global ancestry because where you came from informs who you are

Are you with me so far? Great, let’s begin. Here are 13 essential vitamins your body requires for optimal health.

Vitamin A (Retinol)

Vitamin A, supplements
Supports Healthy Vision & Immune System and Healthy Growth & Reproduction.

Best Place To Buy: Amazon.com

Benefits:

Good vision, a healthy immune system, and cell growth. 
Adequate vitamin A intake from whole plant foods may reduce your risk of certain cancers. Supports bone health and promotes growth and reproduction.

What happens when your vitamin A is low?

  • Dry Skin And Dry Eyes
  • Night Blindness
  • Fertility Issues
  • Growth Problems
  • Frequent Respiratory Tract Infections
  • Poor Wound Healing
  • Acne

Who Might Not Get Enough?

  • Premature Infants
  • Young children, pregnant women, and breastfeeding women in developing countries
  • People with cystic fibrosis

Where To Get It?

Fish, Beef and Pork Liver, Butter, Eggs, Cheeses

Carrots, broccoli, vitamin A

Sources of β-carotene **: predominantly orange and yellow, but also some green vegetables, fruits and berries (rose hips, carrots, curly kale, spinach, pumpkin, broccoli, lettuce, papaya, persimmon), sweet potatoes.

** β-carotene contained in products of plant origin, in the presence of the necessary substances (eg, fat) is also converted in the body into vitamin A

How Much To Get Daily?

700 and 900 mcg or 3,000 IU

Don’t Exceed:

3000 mcg or 10000 IU

What You Need To Know:

Vitamin A is a fat-soluble vitamin which is stored in your body. This means that excess consumption can lead to toxic levels.

Consuming too much of Vitamin A from animal sources or supplements can be toxic and be harmful to your health.
Symptoms can include nausea, dizziness, headaches, pain and even death.

Vitamin A may interfere with your medication. Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin B12

Vitamin B12, supplements
Supports Nervous System, Brain Function and Energy Production.

Best Place To Buy: Amazon.com

Benefits:

Vital role in red blood cells formation and prevents anemia. Crucial during pregnancy, preventing birth defects. Supports bone health, improves mood and fights depression. Converts food into energy improves nervous system functions.

What happens when your vitamin B12 is low?

  • Pale or Yellow Skin
  • Anemia
  • Weakness and fatigue
  • Paresthesia (Sensation of Pins and Needles)
  • Affects Your Balance And Movement
  • Glossitis (Soreness of the tongue)
  • Short of Breath and Dizziness
  • Blurred Vision
  • Mood Swings and Depression

Who Might Not Get Enough?

Where To Get It:

Dairy products, Eggs, Fortified Cereals, Meats, Poultry, Seafood (e.g., clams, trout, salmon, haddock, tuna)

Milk, Eggs, vitamin b12

How Much To Get Daily:

2.4 mcg – 6 mcg

Don’t Exceed:

It’s relatively safe, no tolerable upper intake level (UL) has been set for vitamin B12. It is a water-soluble vitamin and your body excretes what you don’t need in your urine.

What You Need To Know:

High doses of Vitamin B12 has been linked to some rare side effects like acne and dermatitis, complications with kidney disease and extremely high levels of this vitamin found in mothers had been linked for high risk developing autism in children.

Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin B6 (Pyridoxine)

Vitamin B6, supplements
Promotes Protein Metabolism, Cardiovascular System and Immune Function

Best Place To Buy: Amazon.com

Benefits:

Immune Function, Nervous System Function, Protein, Carbohydrate, and Fat Metabolism, Red Blood Cell Formation (hemoglobin). Protects Eye Health, Reduces Symptoms of Rheumatoid Arthritis and PMS, Improves Mood, May Lower Blood Pressure, Regulates Sleep and Prevents Kidney Stones.

What happens when your vitamin B6 is low?

  • Weak Immune System
  • Anemia
  • Swollen Tongue
  • Cracks at the corners of the mouth
  • Itchy Rashes
  • Depression and Confusion

Who Might Not Get Enough?

Where To Get It:

Pork, Poultry such as Chicken or Turkey, Fish, Bread, Whole Grain Cereals such as Oatmeal, Wheat Germ, and Brown Rice, Eggs, Soya Beans, Chickpeas, Peanuts, Milk, Potatoes, and some fortified breakfast cereal.

Vitamin B6, meat, fish, vegetables

How Much To Get Daily:

1.2 – 1.4 mg

Don’t Exceed:

Safe upper limit at 100 mg per day.

What You Need To Know:

What can happen if you take too much of Vitamin B6? Here are some side effects to be aware of:
A lack of muscle control or coordination,
Painful, disfiguring skin lesions
Heartburn and nausea
Sensitivity to sunlight
Reduced ability to sense pain or extreme temperatures.

Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin C

Vitamin C, supplements
Maintains Healthy Immune System, Supports Antioxidant Protection.

Best Place To Buy: Amazon.com

Benefits:

Vitamin C is a water-soluble vitamin. It is needed for normal growth and development. Antioxidant, Collagen and Connective Tissue Formation, Immune Function and Wound Healing. Vitamin C is responsible for the maintenance of cartilage, bones, and teeth. Helps our body to absorb iron.

What happens when your vitamin C is low?

  • Rough and Bumpy Skin
  • Dry Skin
  • Bright Red Spots Around the Follicles
  • Spoon-Shaped Fingernails
  • Easy Bruising
  • Poor Healing
  • Painful Swollen Joints
  • Weak Bones
  • Tooth Loss and Bleeding Gums
  • Weak Immune System
  • Fatigue and Irritability
  • Sudden Weight Gain
  • Chronic Inflammation

Who Might Not Get Enough?

  • Smokers
  • People with limited food variety
  • People with malabsorption and certain chronic diseases

Where To Get It:

Broccoli, Brussels Sprouts, Cantaloupe, Citrus fruits and Juices (e.g., oranges and grapefruit), Kiwifruit, Peppers, Strawberries, Tomatoes, and Tomato juice, Guavas, Papaya, Blackcurrants, Fresh Thyme, Fresh Parsley, Mustard Spinach, Kale, Lychees, American Persimmons.

Pomegranates, Oranges, Vitamin C

How Much To Get Daily:

65 to 90 (mg)

Don’t Exceed:

The upper limit is 2,000 mg a day

What You Need To Know:

Vitamin C is a water-soluble vitamin and our body does not produce or store this vitamin. It is very important to include vitamin C in your diet. Usually, one orange or cup of strawberries or one pepper is enough to provide the needed amount of vitamin C. If you take more than 2000 mg some side effects may occur: Diarrhea, Nausea, Vomiting, Heartburn, Abdominal cramps, Headache, Insomnia.

Remember that the best sources of vitamin C are fresh fruits and vegetables. 

Remember that the best sources of vitamin C are fresh fruits and vegetables. 
Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin D

Vitamin D, supplements
Supports Bone and Muscle Health.

Best Place To Buy: Amazon.com

Benefits:

Blood Pressure Regulation, Bone Growth, Calcium Balance, Hormone Production, Immune Function, Nervous system function. Regulates Insulin Levels, Supports Lung Function and Cardiovascular Health, Protects From Various Illnesses including Cancer.
Vitamin D can be synthesized by our body when sunlight hits our skin.

About 42% of people in the US have a vitamin D deficiency.

What happens when your vitamin D is low?

  • Bone Pain and Muscle Weakness
  • Getting Sick Often
  • Fatigue and Tiredness
  • Depression
  • Slow Healing
  • Bone Loss
  • Hair Loss

Who Might Not Get Enough?

  • Breastfed infants
  • Older Adults
  • People with limited sun exposure
  • People with dark skin
  • People with inflammatory bowel disease
  • Obese people

Where To Get It:

There are two main ways you can get Vitamin D in your body:

Sun exposure, vitamin D
  • Get exposed your skin to sunlight (ultraviolet B rays)
  • Taking Vitamin D Supplements
  • Some foods contain Vitamin D but it is hard to get the right amount of this vitamin from food sources.
    Dairy Products, Orange juice, Soy milk, and Cereals, Fatty Fish, Cheese, and Egg Yolk
    .

How Much To Get Daily:

400–800 IU (10–20 mcg)

Don’t Exceed:

4,000 IU (250 mcg)

What You Need To Know:

Current Guidelines suggest that 400–800 IU (10–20 mcg) is good enough for most people, but some experts now believe that is far to low. Medical studies show that consuming more Vitamin D than suggested may be beneficial to your health. Click Here to Learn More…
Vitamin D is a fat-soluble vitamin and our body doesn’t have a mechanism to get rid of the excess amount.
The main symptom of Vitamin D toxicity is hypercalcemia – elevated levels of calcium in the blood. It is almost impossible to get an overdose from sunlight or foods. All Vitamin D overdoses come from taking supplements.

Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin E

Vitamin E, supplements
Natural Antioxidant Helps Protects Against Free Radicals.

Best Place To Buy: Amazon.com

Benefits:

Antioxidant, Formation of Blood Vessels, Immune function, May Prevent Coronary Heart Disease, Promote Eye Health and Lower the Risk of Cancer.

What happens when your vitamin E is low?

  • Muscle Weakness
  • Coordination difficulties
  • Numbness and Tingling
  • Weaken Vision
  • Immune System Problems

Who Might Not Get Enough?

Where To Get It:

Fortified Cereals and Juices, Green Vegetables (e.g., spinach and broccoli), Mango, Avocado, Kiwi, Tomatoes, Nuts and Seeds, Peanuts and Peanut Butter, Vegetable Oils.

Green Peppers, Orange, vitamin E

How Much To Get Daily:

15 mg or 22.5 IU

Don’t Exceed:

The Upper limit is 1,500 IU/day

What You Need To Know:

Vitamin E is a fat-soluble vitamin and our body doesn’t have a mechanism to get rid of the excess amount. Taking very high doses may cause adverse side effects. It may increase your chances to get a stroke and increased risk of bleeding. Heart problems in people with diabetes. Can lead to diarrhea, nausea and vomiting, stomach cramps, fatigue, headaches, blurred vision, and rushes.

Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin K

Vitamin K, supplements
Helps build strong bones and supports a healthy heart.

Best Place To Buy: Amazon.com

Benefits:

Prevents Blood Clotting, Promotes Strong Bones, May Lower Blood Pressure, May Prevent Stroke, Improves Memory in Older Adults.

What happens when your vitamin K is low?

  • Reduced Bone Strength
  • Increased Risk of Getting Osteoporosis
  • Bruising and Bleeding Problems

Who Might Not Get Enough?

Where To Get It:

Green vegetables (e.g., broccoli, kale, spinach, turnip greens, collards, Swiss chard, mustard greens), Soybean Oil, Eggs, Grapes, Parsley, Prunes, Kiwi, Avocado, Blackberries, Pomegranate, Figs, Tomatoes. 

Avocado, tomatoes, vitamin K

How Much To Get Daily:

90 – 120 mcg.

Don’t Exceed:

No tolerable upper intake level has been established for vitamin K.

What You Need To Know:

Vitamin K is a fat-soluble vitamin. Without Vitamin K, the body cannot produce prothrombin, a clotting factor that is necessary for blood clotting and bone metabolism.

Vitamin K can interact with multiple common medications, including blood-thinners, anticonvulsants, antibiotics, cholesterol-lowering drugs, and weight-loss drugs. Anyone who takes these medications should discuss with their doctor before taking any Vitamin K supplements.

Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin B7 (Biotin)

Vitamin B7, Biotin, supplements
Promotes healthy skin, nail & hair.

Best Place To Buy: Amazon.com

Benefits:

Energy Storage, Protein, Carbohydrate, and Fat Metabolism, Formation of Fatty Acids and Glucose, Health of Skin, Hair, and Nails, May help in Type 2 Diabetes.

What happens when your Biotin is low?

  • Dry Skin and Dry Eyes
  • Fatigue
  • Hair Loss
  • Insomnia
  • Nausea
  • Depression
  • Muscle Pain
  • Frequent Upset Stomach
  • Seizures

Who Might Not Get Enough?

Where To Get It:

Avocados, Cauliflower, Eggs, Fruits (e.g., bananas, raspberries), Liver, Pork, Salmon, Whole Grains, Sardines, Mushrooms, Peanuts, Walnuts, and Almonds.

Cauliflower,mushrooms,peppers,vitamin B7, Biotin

How Much To Get Daily:

300 mcg for adults

Don’t Exceed:

2000 to 5000 mcg ( no evidence to support this recommendation and it’s safety is unknown)

What You Need To Know:

Vitamin B7 is not known to be toxic. Biotin supplements can cause problems if you ingest too much. Side effects can include skin rashes, digestive upset, problems with insulin release, and kidney problems. Might interfere with the results of many different blood lab tests. People who smoke might have low biotin levels.

Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin B9 (Folate/Folic Acid)

Folic Acid, vitaminB9, supplements
Supports Cardiovascular Health and Prenatal Development.

Best Place To Buy: Amazon.com

Benefits:

Prevention of Birth Defects, Protein Metabolism, Red Blood Cell Formation, May Help with Heart Problems, May Help with Hearing Loss Due to Age, May Protect Against Some Cancers.

What happens when your Folic Acid is low?

  • Pale skin
  • Decreased appetite
  • Lack of energy
  • Diarrhea
  • Low birth weight and preterm delivery in pregnancy

Who Might Not Get Enough?

Where To Get It:

Asparagus, Avocado, Beans and Peas, Enriched Grain Products (e.g., bread, cereal, pasta, rice), Green Leafy Vegetables (e.g., spinach), Beets, Lettuce, Orange Juice

Beets, Folic Acid, Vitamin B9

How Much To Get Daily:

400 mcg

Don’t Exceed:

1000 mcg *

*There is no need for an upper limit of folate intake, according to a study by Queen Mary University of London and the School of Advanced Study, University of London. More Info…

What You Need To Know:

People with allergies might have a reaction to folic acid. Vitamin B9 is a water-soluble vitamin, and excess folic acid is excreted in the urine.

Possible interactions with the following medication: Anticonvulsants, Barbiturates, Methotrexate and Pyrimethamine.

Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin B3 (Niacin)

Niacin, vitamin B3, supplements
Metabolism, energy production, and healthy aging.

Best Place To Buy: Amazon.com

Benefits:

Cholesterol Production, Conversion of Food into Energy, Digestion, Nervous System Function, May Help Prevent Heart Disease, May Help Treat Type 1 Diabetes, Protects Skin Cells, May Reduce Arthritis.

Research has also indicated it could slow the progression of Alzheimer’s disease.

What happens when your Niacin is low?

  • Indigestion
  • Fatigue
  • Depression
  • Vomiting
  • Headache
  • Skin Problems

Who Might Not Get Enough?

  • People with undernutrition
  • Anorexia
  • Alcohol use disorder
  • AIDS
  • Inflammatory bowel disease

Where To Get It:

Beans, Beef, Enriched Grain Products (e.g., bread, cereal, pasta, rice), Nuts, Pork, Poultry, Seafood, Smoked Salmon, Lentils, Whole Grains.

bread,pasta,Niacin,vitamin B3

How Much To Get Daily:

20mg/day

Don’t Exceed:

35 mg/day

What You Need To Know:

Taking too much Niacin could harm the liver and cause brain bleeding. Most people can get all the niacin they need from their daily diet.

Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin B5 (Pantothenic Acid)

vitamin B5,Pantothenic Acid,supplements
Converts Food Into Energy and Regulates Fat Metabolism.

Best Place To Buy: Amazon.com

Benefits:

Conversion of Food into Energy, Fat Metabolism, Hormone Production, Nervous System Function, Red Blood Cell Formation, Maintain a Healthy Digestive System, May Be Helpful with Acne.

What happens when your Pantothenic Acid is low?

  • Tiredness
  • Depression
  • Apathy
  • Vomiting
  • Sleep Disorders
  • Stomach Pain
  • Burning Feet
  • Muscle Cramps

Who Might Not Get Enough?

Where To Get It:

Avocados, Beans and Peas, Broccoli, Eggs, Milk, Mushrooms, Poultry, Seafood, Sweet Potatoes, Whole Grains, Yogurt, Peanuts, Sunflower Seeds, and Chickpeas.

seafood,avocado,Pantothenic Acid

How Much To Get Daily:

10 mg.

Don’t Exceed:

Due to lack of evidence, Upper Limit for B5 has not been established. 1000 mg considered to be a max level.

What You Need To Know:

Since vitamin B5 is water-soluble, the excess is simply filtered by the body and flushed away by the urine, there is very little concern about overdosing. Vitamin B5 should be taken with water, preferably after eating.

Because of possible interactions with some medications, you must consult with your doctor or other medical professionals before taking any vitamins or supplements.

Vitamin B2 (Riboflavin)

Vitamin B2,Riboflavin,supplements
Supports a healthy nervous system and is essential for the metabolism of carbohydrates, proteins, and fats.

Best Place To Buy: Amazon.com

Benefits:

Conversion of Food into Energy, Growth, and Development, Red Blood Cell Formation, Eye Health, Pregnancy Health, May Help with Migraines.

What happens when your Riboflavin is low?

  • Weakness or Fatigue
  • Change in Mood
  • Soreness of Throat
  • Cracked Skin
  • Dermatitis
  • Anemia

Who Might Not Get Enough?

  • Vegetarian athletes
  • Pregnant and lactating women
  • Infants
  • Vegan

Where To Get It:

Eggs, Enriched Grain Products (e.g., bread, cereal, pasta, rice), Meats, Milk, Mushrooms, Poultry, Seafood (e.g., oysters), Spinach, Artichokes, Avocados, Cayenne, Currants, Nuts, Pumpkin, Rosehips, Sweet Potatoes.

Spinach,vitamin B2,Riboflavin

How Much To Get Daily:

1.7 mg

Don’t Exceed:

Upper Limit not determined

What You Need To Know:

Ask your doctor about Riboflavin if you have gallbladder disease or any liver problems. You should not use riboflavin without a doctor’s advice if you are pregnant. Do not give riboflavin to a child without medical advice.

Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Vitamin B1 (Thiamin)

Vitamin B1,Thiamin,supplements
Converts Food Into Energy and Supports Nervous, Muscle and Heart Functions.

Best Place To Buy: Amazon.com

Benefits:

Conversion of Food into Energy, Nervous system function, Muscle, and Heart Function, Improves Athletes Performance, Immune System, Combats Motion Sickness.

What happens when your Thiamin is low?

  • Loss of Appetite
  • Fatigue
  • Reduction or Loss of Reflexes
  • Muscle Weakness
  • Blurry Vision
  • Nausea and Vomiting
  • Change In Heart Rate
  • Shortness of Breath

Who Might Not Get Enough?

  • People with alcohol dependence
  • Older Adults
  • People with HIV/AIDS
  • Diabetics
  • People who had bariatric surgery

Where To Get It:

Liver, Beans, and Peas • Enriched Grain Products (e.g., bread, cereal, pasta, rice), Nuts, Pork, Sunflower Seeds, Whole grains, Cauliflower, Oranges, Eggs, Potatoes, Asparagus, Kale.

Beans,Peas,Thiamin,vitamin B1

How Much To Get Daily:

1.5 mg

Don’t Exceed:

Upper Limit not determined

What You Need To Know:

Do not take Vitamin B1 if you are allergic to thiamine or any ingredients contained in this drug. Thiamine has no known serious interactions with other drugs. Thiamine has mild interactions with at least 69 different drugs.

Before taking any vitamins or supplements you must consult with your doctor or other medical professionals!

Thanks for reading my blog.

Now you have a better understanding of Vitamins and their role in our life. You can try to figure it out which vitamins do you really need with your doctor or you can try VitaGene and get your tailor-made vitamin supplements delivered to your doorstep, based on a lifestyle quiz and your DNA.

Disclaimer:

*All content found on the www.bestsupplements4u.com website, including text, images, audio, or other formats were created for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. www.besthealthsupplements4u.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for website owners to earn advertising fees by advertising and linking to amazon.com, audible.com, and any other website that may be affiliated with Amazon Service LLC Associates Program. As an Amazon Associate www.besthealthsupplements4u.com earn from qualifying purchases.


I hope you enjoyed my article. Now I want to hear from You. If you have any questions or would like to share your opinion, please feel free to leave a quick comment down below.

Best Health Supplements For You is supported by readers. When you buy using links on our site, we may earn a small commission at no cost to you. Your support is greatly appreciated.

References:

https://kresserinstitute.com/well-fed-but-undernourished-an-american-epidemic/

https://www.healthline.com/nutrition/vitamin-a-deficiency-symptoms#section10

https://www.healthline.com/nutrition/vitamin-b12-deficiency-symptoms

https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/

https://www.healthline.com/nutrition/vitamin-c-deficiency-symptoms

https://www.healthline.com/health/biotin-deficiency

https://www.hopkinsmedicine.org/health/conditions-and-diseases/folate-deficiency-anemia

https://www.verywellhealth.com/biotin-for-hair-growth-89236

https://www.mayoclinic.org/drugs-supplements-folate/art-20364625

https://ods.od.nih.gov/factsheets/VitaminA-Consumer/#h5

Summary
Vitamins - What, Why And How | A Comprehensive Handbook
Article Name
Vitamins - What, Why And How | A Comprehensive Handbook
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This comprehensive guide will give you the most accurate and up-to-date data about vitamins needed to stay healthy. All about vitamins and their functions.
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Best Health Supplements For You
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2 Comments

  1. Tom on May 28, 2019 at 7:21 pm

    Hi,

    Thanks for this very informative post. There is a lot to know when it comes to vitamins, thanks for putting the contents at the top, very useful. 

    I like that you don’t say that vitamins are replacements for proper food and should be taken to supplement it. I am doing lots of exercise for an event I have entered. What would you recommend to assist with recovery?

    • David G on May 29, 2019 at 8:45 pm

      Hi Tom, first let me say thank you for your time and thanks for reading my post. Vitamin supplements never should be a replacement for proper nutrition, you’re absolutely right. We should be able to get most of the vitamins from our diet, but for some people(elderly, toddlers, athletes, etc) might be necessary to get it from supplements. Plus, in America, our soil is so depleted, it is hard to get all we need from food, and we don’t even realize it.

      To answer your question, you can look into Vitamin B1 (Thiamin). This vitamin improves Athletes Performance and converts food into energy. Many Athletes use it and it is legal in States. Just look into it.

      Cheers

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