Vitamins.
We hear about them all the time, but how many of us really know what we are putting in our bodies?
Vitamins are actually a group of chemicals the body needs in very small quantities. Their job is not to actually do anything but rather to help other chemicals do their jobs.
The misconceptions of what vitamins should or shouldn’t be expected to do are rampant, and professionals fear their misuse. Experts are especially nervous about the megadoses available on store shelves. Megadoses of some vitamins can actually be poisonous.
This guide to vitamins is compiled from charts courtesy of Medline Plus and FamilyDoctor.org. Doses aren’t included because they differ for people older than 50, children and women who are breastfeeding or pregnant.
B1: thiamine
Use: Helps use carbohydrates for energy; helps the heart and nervous system function.
Sources: Enriched whole-grain products, lean beef, legumes, liver, nuts, pork.
Deficiency: Beriberi, a condition in which mus cles and nerves stop working, ache and swell.
Excess: Rare allergic reactions from megadoses.
B2: riboflavin
Use: Helps process protein, carbohydrates and fats; helps maintain healthy skin, heart and nerve function.
Sources: Cheese, eggs, enriched whole-grain products, lean beef, liver, legumes, milk, nuts, pork.
Deficiency: Fatigue, anemia, sore mouth, skin irritation.
Excess: None reported.
B3: niacin
Use: Helps process protein and fats; helps maintain a healthy nervous system, skin and digestion.
Sources: Beans, enriched whole-grain breads and cereals, liver, peanuts, tuna, turkey, salmon, swordfish, yeast.
Deficiency: Pellagra, dementia, dermatitis.
Excess: Flushing, redness of the skin, upset stomach, liver damage.
B5: pantothenic acid
Use: Helps process nutrients; helps make red blood cells.
Sources: Beans, beef, broccoli, cereals, chicken, eggs, lentils, lobster, milk, organ meats (liver, kidney), peanuts, peas, whole grains, yeast.
Deficiency: Resembles the flu.
Excess: Resembles gastrointestinal problems.
B6: pyridoxamine
Use: Helps the body use protein and fats; supports the nervous and immune systems; helps blood carry oxygen to the body’s tissues; helps break down copper and iron; prevents one type of anemia; helps maintain normal blood sugar levels.
Sources: Bananas, beef, carrots, eggs, fish, fortified cereals, organ meats, peanuts, pork, poultry, yeast.
Deficiency: Skin, mouth, nerve problems.
Excess: Rare nerve damage and rare interactions with other drugs.
B12: cyanocobalamin
Use: Helps the metabolism, healthy nerve cells and red blood cells; needed to make genetic material in cells; prevents one type of anemia.
Sources: Blue cheese, clams, cod, eggs, flounder, fortified cereals, herring, liver, milk, poultry, sardines.
Deficiency: Psychiatric symptoms; movement, muscle and vision problems. Vegetarians are at risk of deficiencies.
Excess: Drug interactions.
C: ascorbic acid
Use: Helps form connective tissues, such as cartilage and tendons; acts as an antioxidant and protects cells from damage from free radicals (byproducts of metabolism); good for the immune system.
Sources: Broccoli, Brussels sprouts, cabbage, citrus fruits, green peppers, potatoes, spinach, strawberries, tomatoes.
Deficiency: Scurvy.
Excess: Upset stomach; kidney stones; increased iron absorption.
H: biotin
Use: Helps the body use nutrients; good for the nervous system; helps form red blood cells.
Sources: Beans, egg yolks, fish, kidney, liver, nuts, peas, tomatoes, yeast.
Deficiency: Uncommon but may result in hair loss, dry skin, cracking along the mouth, dry eyes, loss of appetite, fatigue, insomnia, depression.
Excess: Baldness, vision problems. Do not give supplements to children without talking to your pediatrician.
Folic acid: folate
Use: Helps make and sustain new cells; prevents one type of anemia; prevents some birth defects.
Sources: Dark leafy vegetables, dry beans and peas, fortified cereals and grain products, oranges.
Deficiency: Birth defects in newborns when a mother is deficient. Doctors stress that you need to discuss folic acid with your physician if you are pregnant or planning to become pregnant. This vitamin has been shown to help produce healthier children at birth.
Excess: High levels may hide signs of a B12 deficiency that could cause nerve damage, especially in older adults. But that’s easily remedied with diet and supplements.
A: retinol, beta carotene
Use: Needed for vision; maintains skin and mucous membranes; key to immunity, tissue repair, bone growth and the development of embryos; acts as an antioxidant.
Sources: Carrots, dairy products, egg yolks, fish, fish oil, fortified cereals, liver, sweet potatoes, tomatoes.
Deficiency: Eye and skin disorders.
Excess: Liver damage and bone weakness, headaches. A warning: You may be at greater risk of these side effects if you drink high levels of alcohol or if you have liver problems, high cholesterol levels or don’t get enough protein.
D: calciferol
Use: Helps the body absorb calcium and phosphorous; may help prevent fractures from osteoporosis; prevents rickets and diseases that cause weak bones; helps the immune system.
Sources: Eggs from hens that have been fed vitamin D, fortified cereals, fortified milk products, saltwater fish, sunlight in small doses.
Deficiency: Weak bones, rickets.
Excess: Nausea; vomiting; poor appetite; constipation; weakness; weight loss; confusion; heart rhythm problems.
E: tocopherol
Use: Acts as an antioxidant; helps blood flow; helps repair body tissues.
Sources: Beans, broccoli, egg yolks, fish, fortified cereals, fruits, milk, nuts, peas, spinach, vegetable oils, wheat germ.
Deficiency: Rare nerve damage; vision, heart problems.
Excess:It can thin your blood. If you take blood thinners, talk to your doctor before taking supplements. Also, recent studies have associated megadoses of vitamin E, 400 I.U. and higher, with increased risk of death from cardiovascular problems.
