Vitamins are compounds that everybody requires to develop and grow naturally. Moreover, they are organic compounds and most of them are derived from the food we eat.
Also, the human body can make vitamins K and D on its own. In the first place, different roles are assigned to each and every vitamin.
For a better understanding, let’s further discuss which foods contain which vitamin, what are vitamins actually and more.
In The Article
What Are Vitamins Actually?
A vitamin can be defined as an organic compound which every organism needs in specified amounts. Furthermore, an organic chemical or compound is more often called a vitamin when the growing organism cannot produce the same in needed quantities.
They are important for normal metabolism. A vitamin can be a vital nutrient which the body cannot manufacture enough of and which the body assimilates from food.
Different Categories of Vitamin
Vitamins belong to two categories
- Water soluble
- Fat soluble
1. Water-soluble vitamins
These vitamins are not designed for long-term use and they are fast excreted from the body via urine. Therefore, water-soluble vitamins need more frequent replacement every now and then.
For example – Vitamin B and C are all water soluble.
2. Fat-soluble vitamins
These vitamins are mainly stored in the liver and fatty areas of the human body. For instance, vitamins K, E, D and A are some of the fat-soluble vitamins.
Moreover, fat-soluble vitamins are stored as reserves and they are assimilated via the intestinal tract using fats or lipids.
Types of Vitamins
|Vitamin Name||Vitamin Category||Chemical Name||Food Sources||Deficiency||Overdose||Dosage (Adults)||Max. Intake Level|
|Vitamin A||Fat||Retinol||Milk, soy milk, fish, spinach, squash, pumpkin, carrots, leafy vegetables, yellow fruits, orange, Liver||Keratomalacia, hyperkeratosis,|
|Hypervitaminosis A||900 mg||3000 mg|
|Vitamin B1||Water||Thiamine||Eggs, liver, potatoes, vegetables, brown rice, oatmeal, pork||Wernicke-Korsakoff syndrome,|
|Muscle relaxation or overdose||1.2 mg||N/D|
|Vitamin B2||Water||Riboflavin||Asparagus, green beans, popcorn, bananas, dairy products||Angular stomatitis, glossitis, ariboflavinosis||N/A||1.3 mg||N/D|
|Vitamin B3||Water||Niacin||Nuts, mushrooms, eggs, fish, meat||Pellagra||Liver problem||16 mg||35 mg|
|Vitamin B5||Water||Pantothenic Acid||Avocados, broccoli, meat||Paresthesia||Heartburn, nausea, diarrhea||5 mg||N/A|
|Vitamin B6||Water||Pyridoxine||Bananas, nuts, vegetables, meat||Anemia peripheral neuropathy||Nerve damage||1.3 to 1.7 mg||100 mg|
|Vitamin B7||Water||Biotin||Green leafy vegetables, peanuts, liver, raw egg yolk,||Enteritis, dermatitis||N/A||30 mg||N/D|
|Vitamin B 12||Water||Cyanacob-alamin||Milk, eggs, fish, poultry, meat||Pernicious anaemia||Rash||2.4 mg||N/A|
|Vitamin C||Water||Ascorbic Acid||Liver, vegetables and fruits||Scurvy||Vitamin C mega dosage||90 mg||2000 mg|
|Vitamin D||Fat||Cholecalciferol||Mushrooms, liver, eggs fish||Osteomalacia, rickets||Hypervitaminosis D||10 mg||50 mg|
|Vitamin E||Fat||Phylloquinone||Liver, egg yolks, spinach||Bleeding diathesis||Patients taking warfarin may get affected||120 mg||N/D|
FDA Dietary Guidelines
Some of the FDA dietary guidelines:
- Consume different types of nutrient-rich beverages and food items. Also, reduce the intake of alcohol, salt, added sugars, cholesterol, trans and saturated fats.
- Follow USDA Food Guide and make it a habit adopting a clean balanced eating system.
- For adults, more than 50 years of age, practice consuming B-12 in the form of supplements and fortified foods
- Pregnant or childbearing women must eat foods rich in iron and also foods strong in vitamin C
- A woman in the first three months of pregnancy- You should consume synthetic folic acid after taking your doctor’s advice.
- Exposed to fewer UVB rays of the sun, have a dark skin or an old adult- Increase the intake of vitamin D rich supplements or fortified foods.
Vitamins For Energy
Tiredness and fatigue may sound the same but unfortunately, they have a thin line of difference. Furthermore, health issues like depression, thyroid troubles, and anaemia are due to energy deficiency.
In case, if you are hale and healthy, you should definitely consider energy vitamins if a need arises.
Nevertheless, fatigue can be successfully removed with the help of energy vitamins.
Let’s take a look at some of the important vitamins for energy improvement.
Coenzyme Q10 (COQ10)
As a matter of fact, this compound occurs quite naturally in our body, within our cells. The main advantage of coenzyme Q10 marks the production of ATP or adenosine triphosphate.
Some of the health benefits of this vital supplement include
- By preventing or managing headaches
- Increases energy by stimulating blood sugar
- Improves immune system
In addition, every able and healthy human body manufactures Coenzyme Q 10 in sufficient quantities.
Moreover, only around 25% of COQ10 comes from the diet we eat and the remaining 75% is produced internally.
Food sources of COQ10 – Chicken and beef are the main sources of COQ10.
Recommended COQ10 supplement intake – 30 to 200 mg daily for adults only.
Some of the well known and popular B vitamins are vitamin B12, vitamin B7, vitamin B5, vitamin B1 etc.
In general, vitamin B12 plays a main role in energy production.
This vitamin helps in forming RBC (red blood cells) which moves oxygen internally via blood.
The very minute oxygen arrives, the cells convert that into energy. In addition, vitamin B12 supports neurological function. Those who don’t eat vitamin B12 regularly, the risk of weight loss, weakness, and fatigue are not ruled out.
In fact, vegans and vegetarians are most likely to suffer from vitamin B12 deficiency because it is found in dairy, eggs, meat, and fish.
People suffering from Crohn’s disorder and old-age persons are incapable of absorbing vitamin B12 sufficiently.
Therefore, eat foods high in vitamin B12. If necessary, consume a B12 supplement for improving low energy levels.
Omega – 3
Acts as a vital player in promoting brain health, our body does not produce omega-3 naturally. A severe lack or low levels of omega-3 can cause memory loss, depression, mood swings, and severe fatigue.
However, at present, there are no recommended levels of omega 3 intakes. But health experts suggest anywhere between 250 to 500 mg with DHA and EPA (combined).
Furthermore, consuming a fish variety, twice every week sounds healthy. If you are a vegetarian, opt for chia seeds, broccoli, or spinach.
Finally, plant-based sources of omega- 3 are not so potent when compared with animal-based sources. Hence, act wisely and consume supplements if necessary.
Supports Better Sleep, Thereby increases Energy Levels:
One of the main functions of magnesium includes promoting good night sleep. And, magnesium handles 300 biochemical reactions starting from nerve function to energy production.
The main sources of magnesium are whole grains, almonds, and seafood like fish.
As per reports, magnesium has the capacity to tackle insomnia. Finally, if difficulty in falling asleep causes fatigue, popping a magnesium supplement can improve your sleep and energy levels.
Improves Cell Function:
Iron helps in rapid oxygen circulation, and for good cell formation and growth. Not to mention, iron deficiency causes anaemia. This, in turn, can cause immunity problem, and affect cognitive functions.
Seafood and meat are good sources of iron. For vegetarians, fortified grain products, spinach, lentils, beans, and nuts.
Then, iron supplements are necessary for women who are undergoing menstrual periods. In addition, pregnant women also require iron supplements for fetal growth.
Removes fatigue and stress with Rhodiola Rosea
Rhodiola Rosea or Rhodiola mainly used in Asia and Eastern Europe contains properties that improve mood and decreases stress.
According to reports, Rhodiola can improve and also help to build endurance.
The Ancient Stress Reliever – Ashwagandha
In the first place, ashwagandha is known to contain properties that reduce cortisol. In addition, Ashwagandha, in some cases, has also improved food cravings and body weight management.
To sum up, vitamins for energy can guide you stay energized and alert. But, those of you who normally maintain a really good healthy life, these vitamins for energy can spice up your day.
Does the body really feel any difference between what types of supplements you select… pills, tablets, or liquid vitamins? Especially, as a matter of fact, supplements are supplied mainly as pills or tablets.
Moreover, since the past decade or so, liquid vitamins have garnered more popularity.
Therefore, let’s grab this opportunity to gain more knowledge about liquid vitamins in general.
Main Merits of Liquid Vitamins:
- Increased absorption – In particular, liquid vitamins have better or increased absorption rate compared to tablets or pills.
- Ingestion made easy – In general, they enjoy better ingestion rate than bulky tablets and pills.
- Economical – A couple of inclusive liquid vitamins is easy on the pocket than buying individual nutrients.
- Sufficient Nutrient Ratios and Quantities – Liquid vitamins easily maximize the proportion and ratio of available nutrient – enhancing synergistic nutrients.
- Instant absorption – They don’t require more time for body absorption like tablets or pills. In addition, liquids require less effort for absorption since the vitamins are readily dissolved.
- Full advantage of Essential Nutrients – Delivering vitamins in the liquid form sounds far more beneficial and essential to advancing scientific technology.
Difference between Solid Pills and Liquid Vitamins
- Instant absorption, bio-available, and dissolved – In fact, liquid vitamins contain nutrients that are easy to dissolve. Also, in liquids, the absorption takes place quickly because the nutrients are readily dissolved. In other words, dissolution is totally unnecessary.
In case of pills, excipients such as disintegrators, fillers, and binders are used to dissolve. Above all, tablets that contain large quantities of nutrients can appear bulky, making ingestion difficult.
- Maximizes nutrient content – Liquid vitamins are a brilliant source of energy and this gives room for nutrient combinations to perform synergistically.
For example, vitamin C improves the intestinal intake of iron since these two work together in absorption.
Thereby, individuals can enjoy liquid vitamins synergistically as they are bioavailable.
On the other hand, the absorption capacity of nutrients in tablet entirely rests on the dissolution rate of the tablet. Also, when nutrients that work jointly in this process of absorption dissolve at various time intervals, the tablets synergistic effects may remain affected.
To sum up, one might never fully realize or absorb the maximum nutritional benefits.
- Dissolution – As a matter of fact, simple ingestion does not guarantee the total absorption of vitamins. For example, if you consume a pill containing 100 mg of iron, you may believe that you are absorbing and digesting iron 100 mg.
However, this may not be true.
Why? The actual bioavailability or absorption of a nutrient is based on various factors. In general, pills you ingest are disintegrated into small fragments.
Again, for instance, solid mineral-vitamin preparations may include inactive or inert excipients like:
- Flavourings and colours – Increases visual appeal and taste
- Disintegrators – Enhances pill to dissolve
- Binders – Keeps pills intact
- Fillers – Fills the gap in capsules
On the contrary, liquid vitamins are, in fact, readily available for absorption. The absorption of liquid vitamins is managed with emulsifying agents, vegetable gums, amino acids, carbohydrates, and citric acid.
This indicates – liquid vitamins have better opportunities for absorption- firstly, stomach and the small intestine.
The main scope of liquid intake is
- Avoids digestive burden – When we age, our digestion system will also undergo some changes. Moreover, hydrochloric acid secretion may be not up to the expected levels.
- Pathways of intake – Absorption into the intestine can happen via different routes. They are:
Passive diffusion means the passive transfer of nutrients and this requires very less energy. However, passive diffusion can affect the absorption of tablets. But, liquid vitamins or nutrients are ideally concentrated or formulated like body fluids and ensures easy absorption.
Overall, liquid vitamins easily increase the process of absorption by transporting nutrients at a lower concentration than tablets and pills.
Therefore, this decreases the possibility of untimely gastric discomfort. Liquid vitamins display several benefits over normal pills and tablets.
Vitamins For Memory - How To Boost Your Memory?
Memory creates our identity. Suppose if we fail to recall our name, profession, etc. we cannot manage our lives independently.
Moreover, memory becomes weak with age. So, look no further and take a note of these vitamins for memory boost. In this article, we shall discuss the most important vitamins for memory.
Vitamin B Complex
In case if you suffer from memory loss, it means your brain is not getting enough basic nutrients it should get.
B vitamins or “feel-good vitamins” increases your tolerance and also your mood. Furthermore, B vitamins are important in the creation and management of neurotransmitters. If you suffer from serotonin deficiency, it means you are prone to seasonal affective disorder(SAD), OCD, and negative thoughts.
Also, lack of GABA can cause stress, emotional upheavals, and overstimulation. In addition, dopamine aids concentration. Dopamine deficiency can be found out by over-reliance on chocolate, sugar, and caffeine.
Advantages of B Complex
- Increases and improves mental wellness and neurotransmitter balance
- Taking folate, B12, and B6 together decreases brain atrophy, brain shrinkage, and also increases brain function.
- Treats early stages of Alzheimer’s very effectively
- B-12 supplements such as adenosylcobalamin and methylcobalamin can improve memory
Foods – B Vitamins
All animal-based products such as dairy, eggs, poultry, meat, and fish contain B vitamins. For vegans – Potatoes, peas, spinach, carrots, bananas, poultry, fish, eggs, fruit, legumes, and green vegetables.
Not like other vitamins, our body does not get this vitamin from our daily diet. Instead, the human the body produces vitamin D when the sunlight touches our skin.
Advantages of Vitamin D
- Manages brain development, from prenatal to old age
- Sufficient vitamin D prevents Alzheimer’s, dementia, and cognitive decline
- Improves memory, mood, and problem solving
- Before eating vitamin D supplements, check and find out 25-hydroxy level
Foods – D Vitamins
Some of the best-known vitamin D food sources:
- Fortified milk
- Cod liver oil
Vitamin C improves the ‘happy chemical’ serotonin in the brain. In other words, it functions as an effective antidepressant.
Advantages of Vitamin C
- Supplements of vitamin C boosts mental functions including improving memory and IQ.
- Postpones or stops stroke, Alzheimer’s disease, dementia, and brain degeneration.
- In fact, high usage of oxygen causes widespread damage to free radicals in the brain. However, vitamin C neutralizes this condition effectively.
- Vitamin E and vitamin C supplements if consumed together strengthens its antioxidant capabilities.
- Overall, vitamin C works as a strong detoxifier that removes aluminium, mercury, and lead from your brain. It also minimizes the production of cortisol, stress hormone.
Food Sources – Vitamin C
- Winter squash
- Green leafy veggies
- Cruciferous vegetables
- Sweet potatoes
- White potatoes
- Citrus fruits
The most ‘neglected’ of the vitamin family, vitamin K manages and handles blood clotting effectively.
Advantages of Vitamin K
- Sharpens the brain and enhances brain functions
- Advances your capacity to remember
- Keeps Alzheimer’s at bay
Caution: Individuals consuming blood-thinning drugs should avoid consuming vitamin K supplement without consulting a doctor.
Food Sources – Vitamin K
- Brussels sprout
- Green leafy vegetables
A naturally occurring vitamin, d-alpha tocopherol remains the most popular type of vitamin E. In general, vitamin E manages the heart and brain effectively.
Advantages of Vitamin E
When vitamin E consumed along with vitamin C
- Reduces the risk of dementia and Alzheimer’s by 60%
- Minimizes memory loss
- Promotes good memory
At the same time,
- Vitamin E decreases the risk of a stroke attack
- Prevents brain cell damage
- Best known vitamin E supplements are d-alpha tocopherol
Food Sources – Vitamin E
- Green leafy vegetables
- Olive oil