A breakdown of vitamins

Health gorlax July 25, 2016 0 23
When recording impairment should stocks in antioxidants, such as vitamins A and C, to be supplemented. In addition, it is necessary vitamin supplementation of vitamin B 2, B 6 and B 11, and, inter alia, zinc, magnesium, molybdenum, manganese, taurine, glycine and carnitine. 2, the phase should also functioning of the liver to be improved.


On packaging for foods and dietary supplements is often mentioned the RDA. Dosages, however, are often higher in these supplements, which are available as tablets, capsules, powders, or druppels.Van most vitamins namely one gets not too much fast within, hence, a higher dosage is not unusual. Remember, however, that vitamin A, D, E and K already stored in our fat tissue. Therefore, caution should be at supplementation of these vitamins in a high dosage more cautious, because the body already foresees the need. Most of the vitamins in supplements are synthetic, that is to say that they are partly for practical reasons, in a laboratory an exact reproduction.

Provitamin A

These have not yet complete vitamin, also known as beta-carotene, as anti-oxidant in protecting the cells against free radicals.
THEREFORE provides protection to skin and eyes.
  • Function: like vitamin A is important for the resistance and the function of the mucous membranes in the lung tissues and gastrointestinal tract. It continues to need beta-carotene to vitamin A. unsafe
  • Shortages: consequences are unknown.
  • Sit in apricots, kale, blackberries, broccoli, mangos, peppers, spinach and especially carrots.
  • Medication: ADH unknown - is safe to 15mg.

Vitamin A

This vitamin, also called retinol, produces the pigment rhodopsin, which enables us to see in the dark. It also ensures adequate growth, stronger bones and healthy skin. It also prevents this vitamin, as anti-oxydant, damage to the cell membranes and plays an important role in the prevention of cancer.
  • Function: is bacterial, viral and parasitic infections to life - see provitamin A
  • Severe shortages: A bad shot, acne, scaly skin, poor growth, gum disease, night blindness, and gastrointestinal diseases, growth disorders, hardening of the skin, dull dry eyes and boils.
  • Contains: anchovies, butter, egg yolk, calf liver, milk, oily fish such as mackerel, eel and salmon.
  • Medication: ADH 800 mcg - is safe until 3000 mcg.

Vitamin B

All kinds of B vitamins are involved in the release of energy from food and have a function in the nervous system.
In addition, vitamin B 11 has a role in the production and degradation of homocysteine ​​in the body. Vitamin B 6 is responsible for the transport of magnesium in the cell, so that it can be utilized for the production of ATP. Vitamin B 3 is a precursor of NADH and ATP which is a form of energy storage. Vitamin B5 supports the adrenal glands in the production of adrenaline and the symptoms of deficiency are strangely like that of ME and multiple allergies. Vitamin B 1 plays a role in the formation of the hormone acetylcholine.
  • Function: to promote the nervous and immune systems.
  • Shortages: fatigue, depression, hair problems, weak resistance, eczema, anemia and skin lesions.
  • Contains: eggs, vegetables, oatmeal, milk, nuts, legumes, meats, whole grains, carrots and seaweed.
  • Medication: RDA varies from individual B vitamin, also the maximum amount varies.

Vitamin C

This vitamin, also known as ascorbic acid, helps the white blood cells to combat infections and is essential for proper wound healing. Is good for the heart and helps in the absorption of iron, it can occur if ingested 350 grams of cataracts. It is also the amino acids lysine and proline are not made by the body and should therefore be present in the daily food. Vitamin C is an indispensable factor in the form of connective tissue. A symbol of vitamin C deficiency is fatigue.
  • Function: is an antioxidant and is as powerful anti-oxidant damage from free radicals. The accuracy is improved by bio flavonoids and there should be sufficient amounts of vitamin C in the cells for proper metabolism. A dose of 500 mg increases glutathione levels by 50%.
  • Shortages: bleeding gums, fatigue, weakened immune system, anemia, infections and cystitis.
  • Sit in potatoes, strawberries, blackberries, broccoli, eggs, vegetables, guava, nuts, papaya, peppers, oranges and sprouts.
  • Medication: RDA 80 mg - it is non-toxic, and thus no maximum level is specified. A mega -dosis may however affect blood and urine tests

Vitamin D

This vitamin, also known as calciferol or ergosterol, acts as a hormone and is good for strong bones and to maintain muscle strength. It also helps to keep the resistance level and is good for psoriasis patients. This vitamin is closely related to phosphorus and cholesterol. Old people have hardly any need of vitamin D, but on the contrary a great need for vitamin A. Most of the vitamin D used in that the body, is formed under the skin due to exposure to the sunlight.
  • Function: it ensures that it is recorded in food-derived calcium and phosphorus in bones and teeth.
  • Shortages: aching bones and weak muscles, poor growth and osteoporosis in later stages.
  • Contains: eggs, margarine, liver, margarine, oily fish species, meat but especially in COD LIVER.
  • Medication: 5 mcg RDA - is safe up to 100 mcg.

Vitamin E

This vitamin, also known as toceferol, the effects of vitamin A in the body increases, and appears in contrast to the other fat-soluble vitamins for only a short time to be stored. Would slow down the aging process.
  • Function: it is necessary for the red blood cells, muscle and other tissues. It protects the cell membranes and does rancidity of the polyunsaturated fatty acids against. Is an antioxidant, which protects healthy cells against free radicals.
  • Severe deficits, neurological disorders, degeneration of the muscles and a certain type of anemia, are all rare.
  • Is in alfalfa, almonds, eggs, hazelnuts, corn, sesame, soybean oil, sprouts and wheat germ and sunflower oil.
  • Medication: RDA 12 mg - is safe to 300 mg.

Vitamin H

This vitamin, also known as biotin, is necessary for various biochemical processes in the body.
  • Function: co-operates, the other B-vitamins in the combustion of proteins, carbohydrates and fats, and converting it into energy for the body's cells. Is therefore soluble in water.
  • Shortages: fatigue, depression, become gray, decrease in muscle function, anorexia, imbalance of hormones and skin problems.
  • Contains: almonds, egg yolk, hazelnuts, peanuts, beef liver, sesame, pork kidney and walnuts.
  • Medication: ADH 150 mcg - 2500 mcg safe maximum amount.

Vitamin K

This vitamin, also known as fyllo- or menaquinone, is produced by bacteria in the large intestine, and from there to be absorbed through the wall into the blood circulation and in the blood to be one of the various blood clotting factors. Because the pancreas contains a high content of vitamin K is vitamin K possible to do with the control of blood sugar. Following a study conducted at the University of Maastricht vitamin K 2 works against cardiovascular disease. In addition, it ensures that calcium remains in the bone and do not sit down in the vessel wall. Moreover, a sufficient amount of vitamin K 2 in accordance with another study, reduce the risk of prostate cancer by 35%.
  • Function: it is necessary for the production of proteins that there ensure that teeth and bones strong and to be remain.
  • Deficits, excessive diarrhea, rapid bleeding, anemia.
  • Is in alfalfa, kale, broccoli, egg yolk, kelp, cod liver oil, soybeans, spinach, Brussels sprouts, lean meat and yogurt.
  • Medication: RDA 75 mg, is in our diet - mega doses are not recommended because they can accumulate and thereby cause destruction of red blood cells.

The influence of the absorption capacity of vitamins

An increased uptake takes place by simultaneous supplementation of vitamin C and plant foods that contain iron. The same happens when combining vitamin D and calcium in a meal. The B vitamins as a group consider improve the absorption of each individual vitamin B and vitamin A, C and E seem to increase the absorption of selenium.
However, a reduced absorption is possible with excess potassium supplementation may impair the absorption of magnesium. Also, antidepressants such as imipramine and amitriptyline, the absorption of vitamin B 2 negative influence, while riblofavine, antibiotics and dopamine, the beneficial effect of vitamin B 3 may damage.