Quick Guide: Vitamin Supplements

Vitamin Supplements, Folic Acid and Biotin Too Much of a Good Thing: Overdoing It.Is it possible to ingest too much? Difficult, but possible. Mega-doses can cause health problems. What you need is balance. Think of supplements much as you would medicine prescribed by your doctor: you wouldn't take two weeks of antibiotics in a single day, nor should you overdo supplements. Having said this, the Recommended Dietary Allowance (RDA) is based on minimum body requirements. A health professional can suggest doses higher than the RDA that are well within safe limits. Supplements can replace the nutrients that may be lacking in the modern diet, enhance our ability to fight infections and perhaps slow the aging process. The amount our bodies need does not remain constant throughout our lives: a woman's need for folic acid, for instance, goes up significantly during pregnancy. These shifts in needs are one reason you should tailor supplements to your specific needs. Below you'll find a list of some of the vitamins required by the human body. For a more complete list, check our Vitamin/Mineral Chart. B Vitamins The B-vitamins comprise a large group including B1, B2, B6, B12, biotin, folic acid, niacin, and pantothenic acid. They help in maintaining proper functioning of the nervous system, the formation of blood cells, and are required for the metabolism of fats, proteins, and carbohydrates.

Sources of B vitamins Special Needs What You Should Know B1 (Thiamine) Whole grains, meat, eggs. B2 (Riboflavin) Milk, cheese, meat, eggs. B6 (Pyridoxine) Whole grains, fish, legumes. B12 (Cobalamin) Meat, eggs, dairyproducts. B1 deficiency often occurs in individuals suffering from severe alcoholism.Vegans and strict vegetarians are at risk for B12 deficiency. B6 affects the nervous system, and its overuse can lead to peripheral sensory neuropathy.B12 is involved in the production of red blood cells. A lack of B12 can lead to anemia.

Biotin Biotin helps metabolize fatty acids, and also helps the body use B Vitamins effectively.

Sources of Biotin Special Needs What You Should Know Liver, eggs, milk Cauliflower Legumes. No one group needs biotin more than any other. A lack of biotin can cause dermatitis and fatigue.

Folic Acid Folic acid is needed for normal growth and red blood cell development. It has been proven to drastically reduce the possibility of neural tube birth defects when taken during pregnancy.

Sources of Folic Acid Special Needs What You Should Know Dark leafy vegetables Whole grain breads Peas and beans Fortified cereals. Pregnant women should receive adequate amounts of folic acid. Doctors often recommend folic acid supplements during pregnancy. No adverse reactions reported.

Niacin Niacin is required for normal protein, fat and carbohydrate metabolism.

Sources of Niacin Special Needs What You Should Know Meat Fish Whole grains. No one group needs niacin more than any other. Lack of Niacin can lead to a disorder called Pellagra characterized by dermatitis, diarrhea, and dementia.

Pantothenic Acid Pantothenic acid is an important co-factor in amino acid metabolism.

Sources of Pantothenic Acid Special Needs What You Should Know Widely distributed Grains Eggs Fish No one group needs pantothenic acid more than any other. A diet deficient in pantothenic acid can lead to symptoms in the peripheral nervous system.

Vitamin A (retinol) Essential for the growth and repair of body tissues and bones. It supports healthy hair and skin, and is involved in our night vision, and is also essential for healthy embryonic development.

Sources of Vitamin A Special Needs What You Should Know Liver Dairy products Fish Necessary for embryonic development, it is vital that pregnant women get their RDA of Vitamin A. Excessive amounts can cause liver toxicity. People with existing liver disease or heavy alcohol consumption are especially at risk.

Vitamin C (ascorbic acid) An antioxidant that plays an important role in cell development and wound healing. It also strengthens our ability to fight infection.

Sources of Vitamin C Special Needs What You Should Know Oranges and other citrus fruits Tomato juice Potatoes Broccoli Spinach Strawberries Smokers require additional amounts of Vitamin C to maintain adequate levels in the body. Excessive amounts of vitamin C can lead to stomach problems, kidney stones and excess iron in the bloodstream.

Vitamin D (cholecalciferol) Helps the body absorb calcium, and is necessary for both building healthy bones and preventing bone mass loss. It also maintains levels of calcium and phosphorous in the bloodstream.

Sources of Vitamin D Special Needs What You Should Know Ultraviolet irradiation from the sun Fatty fish Fortified milk Fortified cereal Individuals who are not exposed to adequate amounts of sunlight, especially growing children, require supplements. Lack of vitamin D can lead to rickets. Excessive use can lead to hypercalcemia, or high levels of calcium in the blood.

Vitamin E (alpha-tocopherol) An important antioxidant that protects the body from free radicals. It is necessary for proper growth and body development.

Sources of Vitamin E Special Needs What You Should Know Vegetable oils Cereal grains Nuts Fruits and vegetables Meat Young children, pregnant women breastfeeding women should all get adequate daily amounts. Excessive amounts can interfere with vitamin K and enhance the effect of anticoagulation medication. Patients undergoing anticoagulant therapy should consult their doctors if taking these supplements.

Vitamin K Assists the body's blood clotting abilities.

Sources of Vitamin K Special Needs What You Should Know Green vegetables Plant oils Margarine No special group Patients undergoing anticoagulant therapy should be monitored if using these supplements.