Vitamins: deficiencies, supplementation, and natural sources
What you should eat to prevent and treat vitamin deficiencies
Vitamins are essential for many of our bodies’ metabolic reactions. When our body has insufficient vitamins, health problems may occur. These deficits may be caused by numerous factors, including poor absorption, inadequate diet, increased vitamin requirement and drug interactions. When treating vitamin deficiency it is also important to know that vitamins may also interact and possibly cause adverse reactions when used with certain foods, drugs, and lab tests. We are going to talk about the most common vitamin deficiencies, their causes, and how to supplement vitamins using over the counter supplements as well as food sources.
Vitamin A
Also known as retinol. It is essential for good eyesight making it commonly used to treat night blindness and eye dryness. In the treatment of acne it can help by reducing inflammation used topically or by mouth. If supplementation is used, the recommended intake is 3,000 units daily. Another important fact is that vitamin A is very important for pregnancy and breastfeeding, however the daily recommended intake should not be exceeded due to the risk of birth defects. Food sources include fish, carrots, pumpkin, broccoli, eggs, and many others.
Vitamin B1
Its deficiency may be caused by excessive use of diuretics, excessive alcohol intake and chronic conditions such as HIV and gastrointestinal disease. Also known as thiamine, this vitamin is mostly used to treat conditions precipitated by its deficiency. These conditions are Beriberi and Wernicke-Korsakoff syndrome. It can also be used to help in the treatment of acute alcohol syndrome and heart failure, but there is not enough evidence. The recommended daily intake is 0.9 to 1.1 mg. Whole grains, black beans, spinach, and Brussel sprouts are rich in thiamine.
Vitamin B3
This vitamin is mostly used in the treatment of hyperlipidemia. It can lower triglycerides and LDL and raise HDL. Alcoholism, poor intake, and consuming excessive amounts of corn may cause its deficiency. It is also known as Niacin and the recommend daily intake is 1 to 2 grams. It is not recommended for the use in diabetics or patients with gout. Food sources include avocados, sweet potatoes, and asparagus.
Vitamin B6
Also known as pyridoxine. The prevention of side effects in patients taking Cycloserine has the best evidence of use. It is also used for migraines, in the treatment of pregnancy related nausea and vomiting, and cardiovascular disease. Daily recommended intake is 1 to 1.7 mg a day. Bananas, dried apricots, tuna, and sunflower seeds are good sources.
Vitamin B7
One of the most famous vitamins in the beauty industry, its main role is the strengthening of nails and hair. It can also be referred to as biotin and that is how it is often found on the shelf. Be aware that it may affect lab results of troponin and thyroid. The recommended daily intake is 20 to 30 mcg. Food sources include tomatoes, walnuts, and eggs.
Vitamin B9
Common uses for this vitamin include prevention of birth defects and heart disease. Most commonly referred to as folic acid, its deficiency is responsible for megaloblastic anemia. Supplementation is also recommended in patients taking methotrexate. The recommended daily intake is 400–800 mcg in pregnancy and 1 gram for deficiencies. It can be found in leafy greens, liver, and beans.
Vitamin B12
Causes of vitamin B12 deficiency include poor absorption due to lack of intrinsic factor or bacterial overgrowth, a vegetarian diet, and the use of the drug metformin. The deficiency of this vitamin also causes anemia. 1.8 to 2.4 mcg is the recommended daily intake. Meat, milk, cheese and shellfish are rich in vitamin B12.
Vitamin C
Although there is not enough evidence, vitamin C is famously known to prevent and treat the common cold. It is also thought to increase stomach acidity and enhance iron supplementation when the two supplements are taken together. The deficiency of vitamin C causes a condition known as scurvy. Recommended daily intake is 45 to 90 mcg. Supplements should not be taken 48 to 72 hours before an amine-dependent stool test as it may influence results. Natural sources include kiwi, papaya, guava, and peppers.
Vitamin D
Most likely the vitamin with the best evidence for its use. Commonly used to strengthen bones and aid in the treatment of osteoporosis. This vitamin’s deficiency may also cause a condition that has bone malformation as a result in children, called rickets. The recommended daily dose varies widely depending on age and reason for treatment. To naturally supplement with this vitamin you can consume fatty fishes, egg yolks, and sunbathe.
Vitamin E
Possibly beneficial when used in the treatment of Alzheimer’s and cardiovascular disease, but there is not enough evidence of success at this moment. May also be used topically to aid the healing of diaper rash, skin dryness and burns. It should not be supplemented in patients taking warfarin as it antagonizes vitamin K. Excessive use may also increase the risk of congestive heart failure. Green olives, cooked spinach, pine nuts and bell peppers are food sources of vitamin E.
Vitamin K
This vitamin plays a major role in blood clotting. It is given in a one-time dose to newborns to prevent deficiency associated bleeding. Patients taking warfarin should keep their dietary intake consistent as it may affect INR. The recommended daily intake is 90 to 120 mcg daily. Food sources include leafy greens, soybeans, and vegetable oils.
Conclusion
You should know that this is not an all-inclusive list of vitamins, their health concerns, and benefits. Many of the food sources described above may contain many other vitamins and nutrients not mentioned. The objective of this article is to bring awareness to the importance of vitamins in health and where to find their natural sources. Whether you are trying to correct a deficiency or maintain overall health I hope this information is useful. Eat whole foods, exercise and be healthy!
Thank you for reading!
Sincerely,
Larissa Martins.
