Vitamins are significantly essential elements needed by our body to ensure good health and wellbeing. They are required by our body to a lesser extent, but are equally important. They play a significant role in bodily processes such as the activity of the nervous system and development of the body and metabolism.
Ideally, a balanced diet should deliver all the vitamins your body needs. However, when you fall short of any particular vitamin, taking supplements might be a good idea. It is necessary to consult your doctor before taking vitamins, just in case they might cause side effects or some other risks.
The body needs thirteen types of vitamins for different functions throughout the body. These are:
- Vitamin A
- Vitamin B6
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pathogenic acid (B5)
- Biotin (B7)
- Folate (B9)
Can vitamin supplements have negative effects?
Vitamin side effects are occasionally possible. This usually occurs at elevated dosages. It is common to inadvertently consume more vitamins than necessary because they are naturally present in the foods we eat. There may be adverse repercussions from this, such as:
- Unpleasant taste persists on your tongue
- Nausea
- Vomiting
- Diarrhea
- Constipation
- Stomach ache
Depending on the vitamin you take, you may experience additional adverse side effects.
Vitamins and Queasiness
Why should you pop a multivitamin every morning? Most likely, because, like any health-conscious person, you understand their importance and you want to get your daily dose of calcium and vitamin D, However, you might notice that you get a stomachache afterward. If this rings a bell, there are a few possible reasons why this happens.
First off, taking them in the morning before you eat is the first mistake you could be making, and it is arguably the easiest to avoid. Taking vitamins on an empty stomach irritates the GI tract. This results in stomachaches, nausea, and diarrhea.
Having said this, it is a widely accepted opinion that vitamins and supplements can worsen peptic ulceration, gastritis, and irritable bowel disorders. Among other digestive diseases, gastroesophageal reflux disease is also included in this list.
Some vitamins, such as those containing calcium, vitamin C, or iron, are more likely to irritate the stomach lining. For people with stomach issues, taking these vitamins could be worse. They may experience side effects like nausea, reflux, an upset stomach, or diarrhea.
However, there are some easy ways to avoid these effects.
Avoiding Discomfort Caused from Vitamins and Supplements
Always make sure that your healthcare provider is fully informed about the vitamins and supplements that you are using. Take the following measures to be careful:
- Take them with food:
Vitamin content is enhanced when consumed with food. This reduces chances of suffering from nausea and an upset stomach.
- Do not take them right before exercising:
Taking them right before exercising can induce gastric acid production. This can lead to reflux or heartburn.
- Try using formats that are easier to digest
As compared to other forms, tablets are hard to digest. Try chewable, powder, dissolvable, gummy, or powder forms, because they tend to be easy to digest.
- Don’t take an overdose:
The food we eat on a daily basis naturally contains many of the minerals and vitamins required by the body. Keep this in mind when monitoring your daily vitamins consumption. Consuming too much of some supplements and vitamins can make you feel verry uneasy and sick.
- Cut down on dosage:
Reducing the dosage is always better to avoid any unwanted effects. Instead of taking one large dose during the day, it is advisable to split it into smaller doses; for example, split one tablet between breakfast and dinner, taking half with each meal.
Overview of Essential Vitamins (A, B, C, D, E, K)
Vitamins serve as "helpers" in our bodily processes. For instance, different B vitamins act as coenzymes that help in the conversion of fats, proteins, and carbohydrates to energy.
Vitamins are divided into two categories:
1. Water-soluble vitamins:
This group comprises all the B and C vitamins. They move freely throughout the body and any extra surplus gets excreted by the kidneys as urine or the digestive system as stool. Water-soluble vitamins are not stored in the body and hence should be consumed in low quantities regularly. The risk of toxicity with these vitamins is very low.
2. Fat-soluble vitamins:
The group of vitamins includes vitamins A, D, E and K. The vitamins in this group are stored in the cells of the body and are not easily removable from the body as compared to the water-soluble vitamins. Subsequently, excesses of these vitamins can lead to the malfunctioning of the body due to high levels of toxicity.
Natural Food Sources and Their Health Benefits
Water-soluble Soluble Vitamins:
Vitamin B:
B1:
Sources: acorn squash, soymilk, ham, watermelon
Benefits: Produces useful energy from carbs.
B2 (Riboflavin):
Sources: cereals, milk, cheese, yogurt, whole grains
Benefits: Aids in the production of red blood cells.
B3 (Niacin):
Sources: potatoes, mushrooms, meat, fish, poultry, whole and fortified grains.
Benefits: Promotes skin and neurological system health.
B5 (Pantothenic Acid):
Sources: mushrooms, broccoli, avocados, whole grains, chicken.
Benefits: Required for the synthesis and metabolism of hormones and cholesterol.
B6:
Sources: bananas, legumes, meat, fish, poultry, some soy products
Benefits: Promotes the production of red blood cells and preserves healthy brain function.
B7 (Biotin):
Sources: fish, eggs, whole grains, soybeans
Benefits: Supports cholesterol synthesis, hormone synthesis, and protein and carbohydrate metabolism.
B9 (Folate):
Sources: legumes (chickpeas, black-eyed peas), spinach, broccoli, asparagus, cereals and fortified grains
Benefits: Essential for the synthesis of DNA and the formation of red blood cells.
B12:
Sources: dairy products, meat, fish, eggs, and poultry
Benefits: Essential for metabolism, red blood cell formation, and central nervous system upkeep.
Vitamin C:
Sources: brussel sprouts, citrus fruit, strawberries, tomatoes, potatoes, spinach, broccoli, bell peppers
Benefits: Another name for vitamin C is Ascorbic acid. A potent antioxidant supports the maintenance of cells. It enhances the body's ability to absorb iron. It is also critical for wound healing, infection resistance, and the maintenance of healthy teeth and gums.
Fat Soluble Vitamins:
Vitamin A:
Sources: mangoes, pineapple, apricots, carrots, sweet potatoes, pumpkin, spinach, fortified milk, beef, fish, eggs, shrimp, liver
Benefits: It aids with the development of strong bones, soft tissues, teeth, skin, and eyesight. It also helps maintain hair and nails condition, avoid night blindness, and fight off bacterial and viral infections.
Vitamin D:
Sources: fatty fish, cereals and fortified milk
Benefits: Vitamin D is considered a special type of vitamin. Your body can produce it from exposure to sunlight in addition to absorbing it from the food you eat. It is essential for calcium absorption, immune system function, and bone health. According to the National Cancer Institute, it has the potential to reduce chances of colon cancer.
Vitamin E:
Sources: green leafy vegetables, vegetable oils, nuts, whole grains
Benefits: Vitamin E is a potent antioxidant, just as vitamin C. It aids in shielding your cells from harm. Additionally, it facilitates your body's usage
Vitamin K:
Sources: Kale, spinach, broccoli, cabbage, milk, eggs
Benefits: Your body needs vitamin K in order to create blood clots. A minor wound could cause you to bleed to death without it. It can also support elderly people's preservation of bone strength.
