What are Vitamins?

It is widely known that vitamins are necessary for many bodily functions, including exercise performance and optimal nutrition. Let’s dive into the topic of vitamins where I will highlight the most essential vitamins to the human body and their functions. I will also discuss the difference between water vs. fat soluble vitamins and how to obtain some of these vitamins by consuming specific foods, some of which you may already be eating! There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). The fat soluble vitamins are A, D, E, K, while the other nine are water soluble (NIA, 2021). 

Fat Soluble Vitamins

As stated, vitamins A, D, E, and K are the fat soluble vitamins. Within the body’s fatty tissue, is where these fat soluble vitamins are stored. This also means they are not easily as excreted as the water soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are still needed (Romito, 2020). Toxicity can occur when one consumes too much of a fat soluble vitamin. For most people, a well rounded diet can provide the body with enough of these fat soluble vitamins. Vitamin A from animal sources (retinol) and vitamin D are specifically most sensitive for our bodies, so it is important to be careful with exceeding the toxicity limit for these vitamins. 

Vitamin A: Essential, for skin and vision health, and found in animal sources (retinol) and plant sources (beta carotene). 

Vitamin D: Essential for the absorption of calcium, and found in the sun, eggs, and dairy products. 

Vitamin E: An antioxidant, protects cells, and found in vegetable oils, whole grains, egg yolk. 

Vitamin K. Essential for proper blood clotting, and found in dark green leafy vegetables (Romito, 2020). 

Water Soluble Vitamins 

As stated, the nine water soluble vitamins are the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate), and vitamin C. Water soluble vitamins are able to travel freely throughout the body, with excess amounts typically being excreted by the kidney’s (Romito, 2020). Since the kidney’s can excrete these amounts, there isn’t a risk for toxic levels of these vitamins being present in one’s body. Still niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits. Typically, a well rounded diet will be sufficient enough in these vitamins for most people. Those who are older than 50 and those who do not consume meat or other animal products may need to supplement with Vitamin B12 to ensure they have optimal levels (Romito, 2020). 

B-Vitamins: Essential for energy metabolism, nervous system and immune health, cell growth & found in widespread most foods.

Vitamin C: An antioxidant, protects from free radicals & found in fruits and vegetables only (Romito, 2020). 

Tips for getting in adequate amount of vitamins in you diet:

1. Consume a diet rich in lean protein, whole grains, with a variety of different fruits and vegetables daily. (Fruits and vegetables are the most abundant in most of the essential vitamins)

2. Consume a multivitamin (Look for “GMP” certified brands!)

3. Get a blood test done to see if you have optimal levels of specific vitamins in your body. Knowing this information will allow you to supplement with a specific vitamin or include more foods abundant with that vitamin in your diet. 

4.  ”Picking an assortment within every food group throughout the week will help you get many nutrients. For example, choose seafood instead of meat twice a week,” (NIA, 2021).

Sources:

Romito, Kathleen, et al. “Vitamins: Their Functions and Sources.” Vitamins: Their Functions and Sources | Michigan Medicine, 17 Dec. 2020, www.uofmhealth.org/health-library/ta3868. 

“Vitamins and Minerals for Older Adults.” National Institute on Aging, U.S. Department of Health and Human Services, 1 Jan. 2021, www.nia.nih.gov/health/vitamins-and-minerals-older-adults.