Vitamin B1

Vitamin B1, also known as thiamin, is part of the vitamin B complex. Vitamin B1 is needed to convert carbohydrates into energy that is used by muscles.
Vitamin B1 is also needed by the nervous system so that nerve impulses are able to travel between the spinal and the brain.

Vitamin B1 deficiency symptoms can include:

• fatigue
• muscle weakness
• pins and needles
• memory loss
• poor concentration
• depression

Severe deficiency of Vitamin B1 can result in the fatal disease beriberi. Quite rare in the western world but common in areas where the staple diet is white rice. Beriberi cause muscle weakness, sever water retention, heart and circulatory problems and the nervous system and mental ability.

Best food sources for Vitamin B1 are:

• fresh peas
• peanuts
• wheatgerm
• brazil nuts
• wholemeal bread

Regular exercisers, people with physical jobs, athletes and those on a high carbohydrate diet would benefit from daily supplementation.

People with nervous system conditions such as MS and Bell's Palsy may also benefit from supplementation.

Vitamin B1 is also used for treating mood disorders. People are less likely to suffer from low self-esteem and depression when they have a high intake of thiamin.

Thiamin is an excellent energy booster and can help increase energy levels and can be beneficial in boosting memory and mental agility.

Vitamin B1 can also help to relieve any symptoms of alcohol withdrawal. It is also necessary to replace the thiamin that has been lost through alcohol abuse.

Did you know?
B1 is easily destroyed by too much cooking and sulphur dioxide (a preservative commonly used).

Alcohol and smoking also prevent absorption of this nutrient.

See also Vitamin B12

Vitamin B12

Vitamin B12, also called cobalamin, is important for the production of red blood cells and for the production of a fatty substance called myelin (a protective sheath that covers all the nerves in the body).

Vitamin B12 works with folic acid and is therefore important for the normal growth of babies during pregnancy.

It is a water soluble vitamin that is stored in the liver and in order for the body to utilise Vitamin B12 the stomach must secrete enough gastric acid so that it can be stored in the liver and muscles until it is needed. Without sufficient gastric acid, even someone who gets enough Vitamin B12 can become deficient.

Vitamin B12 deficiency symptoms can include:

• fatigue
• poor memory and concentration
• mood swings
• breathlessness
• decreased reflexes
• numbness and tingling

Vegans are most at risk of being deficient of this vitamin because of excluding meat and dairy from their diet. Anyone taking sleeping pills, contraceptives, cholesterol lowering drugs, oral diabetic drugs and alcoholics require extra Vitamin B12.

Vitamin B12 is also essential for the prevention of pernicious anaemia – a condition that lowers energy levels. A deficiency in Vitamin B12 can prevent the body from using folate correctly, which causes abnormal red blood cells to be produced and unable to carry oxygen effectively.

Best vegetarian food sources for Vitamin B12 are:

• eggs
• soya cheese
• cheddar cheese
• camembert cheese
• yeast extract
• seaweed

There is little evidence to show that large doses of Vitamin B12 can cause any side effects. Any excess amounts are simply secreted through your urine.

See also Vitamin B1

Vitamin K

Vitamin K is a fat soluble vitamin. Poor fat absorption in the intestines can contribute to this deficiency and some specific health conditions that cause fat malabsorption include pancreatic disease, gallbladder disease and celiac disease.

The major function and role of Vitamin K is to aid blood clotting by helping with the process of healing and slowing down and stopping of bleeding from a wound.

Vitamin K also has a vital role in bone metabolism and helping the body absorb calcium which can help prevent and treat the loss of bone density.

Vitamin K also helps with heart disease and heart failure by preventing the hardening of arteries.

Best food sources of Vitamin K:

• cabbage
• parsley
• cauliflower
• eggs
• kale
• lettuce
• spinach
• carrots
• broccoli
  

Deficiency is very rare as it is easy to get enough Vitamin K from a well balanced diet. Deficiency occurs when the intestinal tract is unable to absorb enough of this vitamin.

It is also most likely to occur in newborns as they are born with very little Vitamin K and the gut does not have neough bacteria to produce it. Vitamin K injections can now prevent a fatal blood disorder (Haemorrhagic Disease of the Newborn) in infants.

Vitamin K may also help people with the following conditions:

• cancer
• easy bruising
• heart attack
• heavy menstrual flow
• rheumatoid arthritis
  
• kidney stones
  
• osteoporosis
  

Vitamin K also acts as an antioxidant by inactivating free radicals that would otherwise damage our cell membranes.

See also Vitamin A

Vitamin E

Vitamin E is actually a family of fat soluble vitamins. It is also a member of the antioxidant family like other well known vitamin A and vitamin C. Vitamin E helps to regulate the vitamin A in our bodies, is an anti-aging vitamin by helping reduce lines and wrinkles and can help protect skin from ultra violet light.

Vitamin E also helps protect cells from free radical damage and allows cells to communicate effectively also known as 'cell signaling'. Free radicals are formed in the body due to factors such as environment, pollution and cigarette smoke.

Low levels of vitamin E are associated with digestive system problems, such as celiac disease or liver disease, because nutrients are poorly absorbed from the digestive tract.

Pain, tingling and loss of sensation in arms and legs can also signify a deficiency of Vitamin E. For optimum effect Vitamin E heavily relies on Vitamin C, vitamin B3 and selenium. When Vitamin E is taken from food sources there is no documented toxicity level.

Good food sources of Vitamin E:

• nuts
• sunflower seeds
• vegetable oils
• spinach
• sweet potato
• avocado
  

Vitamin E may also help with treatment/prevention for those with:

• acne
• male infertility
• diabetes
• menopause
• psoriasis
• PMS
• gout
• Alzheimer's
• asthma

...just to name a few! Research has provided some evidence that taking higher doses of Vitamin E then the recommended daily dose may help these conditions but needs more research for the effectiveness of treating and preventing them. As with most vitamins, a natural source is best when trying to increase the intake of Vitamin E as it is an active form.

Vitamin D

Vitamin D is a fat soluble vitamin essential for calcium absorption which our body requires for healthy bones, muscles and teeth. Vitamin D is also produced in the body when ultra violet rays from the sun hit the skin and trigger Vitamin D synthesis. Although sunlight is a major cause of skin cancer is the best source of Vitamin D as it is naturally present in very few foods.

Vitamin D promotes calcium absorption in the gut, promotes blood sugar regulation and is essential for bone growth and rebuilding. Together with calcium, it helps protect from osteoporosis.

Rickets (a condition in children resulting in soft bones and skeletal deformities because the bone tissue hasn't mineralised properly) and osteomalacia (resulting in bone thinning and weakness) are Vitamin D deficiency diseases.

Vitamin D deficiency symptoms may include:

• muscle pain
• weak bones/fractures
• lowered immunity
• symptoms of depression and mood swings
• irregular sleep

Good food sources of Vitamin D:

• fish and fish liver oils
• eggs
• cheese

Most people meet Vitamin D requirements by sunlight exposure. Those at risk of a Vitamin D deficiency are those who don't receive enough sunlight either because their skin is fully clothed at all times, the location the live at or they are home bound.

People with intestinal problems are at risk also as they may not absorb or adequately convert Vitamin D.

Vitamin D toxicity is more likely to be caused by high intakes of supplements. High sun exposure does not result in a toxicity.

See also Vitamin K

Vitamin C

Vitamin C is probably the best known of all vitamins. Vitamin C, also known as ascorbic acid, is a water soluble vitamin.

The key benefit of Vitamin C is its ability to fight off infections like colds and flu. While you may not be able to prevent a cold it will certainly be shorter and less severe.

It is a powerful antioxidant that protects your body from free radical damage. Vitamin C also helps stimulate wound healing after accidents and surgery.

Studies have also found that high blood levels of Vitamin C showed lowered risk of heart disease. The nutrient may also be beneficial in helping delay or prevent cataracts by preventing the damage caused by oxidative stress.

The body can not store large amounts of Vitamin C so it is essential you get it from your diet every day.

The best food sources of Vitamin C:

• blackcurrants
• oranges
• strawberries
• capsium
• broccoli
• kiwi fruit

The lack of Vitamin C in the days of sailing gave the sailors the killer disease scurvy. Vitamin C is probably one of the easiest vitamins to get in your diet as it's found in virtually every fruit and vegetable. Absorption of Vitamin C is helped when eaten with foods containing calcium and magnesium.

You may need extra if you need an immunity boost, if you are anaemic (to help iron absorption), to speed up wound healing and if you are an athlete. Stress and smoking also increases the body's need for Vitamin C.

The antihistamine affect of Vitamin C may also be good news for allergy and asthma sufferers by helping reduce the risk of wheezing and bronchitis.

Supplements come in a range of forms such as powder, dissolving tablets, chewable tablets or tablets to swallow. It can come in the form of straight ascorbic acid or if you have an indigestion problem, hernia or stomach ulcer, the slightly more expensive but non-acidic ester-c is better.

See also Vitamin E

Vitamin A

Vitamin A is an essential nutrient meaning we must obtain it from our diet as our bodies cannot create it.

What does Vitamin A do?
Vitamin A is crucial for the body's defense against bacteria and viruses. It also helps protect the mucous membranes (the lining of the mouth, nose, throat and lungs) and helps protect you against cancer. It is a powerful compound that is drawn from plant and animal sources to build or maintain an effective immune system.

Vitamin A is also essential for the eyes – for good night vision, colour perception, prevention of cataracts and blindness.

It is required by men and women for fertility, however high levels of intake while pregnant can increase the risk of birth defects.

This vitamin is one of the anti-aging vitamins. It also helps to give glowing skin and helps keep its elasticity and plays a key role in growth and bone development.

Vitamin A deficiency symptoms can include:

• Blindness/poor vision
• Respiratory tract infections
• Prolonged colds
• Scaly skin
• Inflamed mucous membranes
• Dry, dull hair/dandruff
• Ridged nails
• Excessive hair loss
• Poor sense of taste and smell

Best food sources of Vitamin A:

• Liver
• Carrots
• Sweet potatoes
• Spinach

You should take a small amount of fat when taking Vitamin A as it is a fat soluble substance. You can get Vitamin A directly from a supplement or indirectly by eating foods high in beta-carotene. Your body then converts beta-carotene into the Vitamin A it needs

If taking a Vitamin A supplement be careful not to exceed the recommended dose as it can be toxic to the human body. Also be wary if taking with other supplements such as fish oil or fish liver as many have high levels of Vitamin A.

See also Vitamin D