Vitamins and minerals play hundreds of roles in the body, from building strong bones to strengthening your immune system. Eating a healthy diet should be your first line of defense, but supplements can help fill the gaps in your nutrition.
Water-soluble vitamins like vitamin C and B-complex vitamins circulate throughout the body, and excesses are shunted into the urine to be excreted. Some vitamins can build up in the liver, however, and toxic levels of these nutrients can occur.
Vitamin A
Most vitamins are water-soluble and can be taken orally and enter the body’s bloodstream during digestion, where they are carried to cells throughout the body. Some vitamins require processing by the liver to reach cells, such as vitamin A (retinol and retinoic acid). Other vitamins are fat-soluble and can build up in the body. The body can only store a limited amount of these, and excess is flushed out when you urinate.
If you take enough vitamins, your body will likely start to feel better over time. This is especially true for vitamin C, iron, and folate, which are essential to energy production. These vitamins help the body convert food to energy and transport oxygen, which increases a person’s energy levels.
Nausea is a common side-effect of taking vitamins, but this usually goes away after a few weeks. This may be due to the fact that some vitamins need to be taken on an empty stomach while others can be absorbed with a meal.
Some vitamins can build up in the body to dangerously high levels if you take too much, including vitamin A. You can get too much-preformed vitamin A by eating too many fatty foods, or you can take too many dietary supplements that contain vitamin A or medicines such as isotretinoin (Soriatane), used to treat severe acne, and bexarotene (Targretin), used to treat psoriasis. Signs of too much vitamin A include dry skin, nausea, fatigue, vision problems, and abnormal liver tests.
Vitamin C
Taking vitamins every day can help you feel more energetic and prevent vitamin deficiencies. The benefits of consuming the right vitamins and nutrients, including energy levels, immune system strength, and more, are well documented. However, many people don’t understand how vitamins impact their bodies after they start taking them.
Most vitamins are absorbed by the small intestine and then transported throughout the body, eventually reaching their destination. This process can take up to a week. Some vitamins, such as folic acid, are released in the stool and excreted. Others, like vitamin C, are absorbed by the skin when they are applied topically.
Your body cannot store most vitamins, so it needs a steady supply of them from diet or protocol supplements each day. The water-soluble vitamins are excreted in the urine, and excess amounts are flushed from the body. Fat-soluble vitamins, on the other hand, are stored in your liver and other tissues. High intakes of certain fat-soluble vitamins can lead to toxic effects. Pregnant women should use caution with multivitamins that contain a high amount of vitamin A, as excessive doses have been linked to birth defects.
In addition, certain medications can deplete your body’s supply of essential vitamins. Talk to your doctor or registered dietitian about your nutritional needs and how a multivitamin could benefit you. They can also evaluate your dietary habits and recommend the best vitamin supplement.
Vitamin D
When you start taking vitamin supplements, your body can get the nutrients it needs in one fell swoop instead of waiting for food to pass through your digestive system. That means your cells will have more energy to use, you’ll have better short-term memory, and your immune system will be stronger, among other things.
While a well-balanced diet is the best way to get vitamins and minerals, many families rely on multivitamins to meet their family’s nutritional needs. However, it’s important to remember that multivitamins aren’t a substitute for a healthy eating plan.
Because Vitamin D is fat-soluble, people with medical conditions that impair the gut’s ability to absorb dietary fat might require vitamin D supplementation. This includes those with liver disease, cystic fibrosis, Crohn’s disease, and other chronic illnesses.
Clinical trials have shown that daily vitamin D supplementation can increase serum 25(OH)D levels. The committee that established Dietary Reference Intakes (DRIs) for vitamin D noted that higher serum concentrations may be associated with positive health outcomes, such as increased bone mineral density and a reduced risk of falls and fractures. However, the Committee also found that lower concentrations were associated with adverse outcomes such as cardiovascular events and cancer at some sites (see the article on Vitamin D and bone health). The optimal serum 25(OH)D level appears to be around 125 nmol/L (30 ng/mL). This is the level that has been shown to be most protective against cancer.
Vitamin E
Many families take vitamin supplements, but do they really know what happens to their bodies when they start taking these nutrients? Vitamins are essential for proper bodily functions, preventing deficiencies, and maintaining good health.
The body can only store up to 10% of each water-soluble vitamin, so it must replenish them daily. This is why multivitamins are recommended for most people. However, the absorption of vitamins is a complex process that depends on both their type and how they are taken. Vitamins that are taken orally pass through the digestive system, are absorbed in the small intestine, and then transported through the blood to reach cells.
Some vitamins are fat-soluble, meaning they are stored in the body for future use. If you don’t consume enough of these vitamins in a given day, the body will simply take it from its stores to make up for it. This is why it’s important to eat foods rich in these vitamins throughout the week or take a supplement that provides them all.
Vitamin E is a powerful antioxidant that stops free radical damage to protein molecules. Scientists are investigating whether this might help prevent and delay chronic diseases such as heart disease, cancer, and age-related eye problems like cataracts. Vitamin E also inhibits the oxidation of low-density lipoprotein (LDL) cholesterol and might reduce atherosclerosis risk factors, such as clot formation.
Vitamin K
For most vitamins, it takes time before you see a difference in how your body functions. The process of absorbing and assimilating vitamins can vary, depending on what vitamin you are taking and how it is ingested. Generally, water-soluble vitamins are quickly absorbed by the body, while fat-soluble vitamins require a bit more time to be broken down and absorbed.
Vitamin K is a fat-soluble vitamin (the “K” in its name stands for the German word Koagulationsvitamin) that is stored in your liver and fatty tissues, according to a 2016 review published in Clinical Biochemist Reviews. Vitamin K’s primary job is to make proteins that are needed for blood clotting and bone formation. For example, prothrombin and osteocalcin are two protein products that need vitamin K to function.
It also plays a role in keeping your arteries healthy. Vitamin K helps to clear out the calcium deposits that can form in your arteries and lead to the hardening of tissues, organs, and blood vessels. This is a big deal, as calcified tissue can block blood flow and contribute to heart disease. Since vitamin K is essential for proper tissue calcification. Monitoring its levels through private blood tests in London, in consultation with your healthcare professional, can aid in managing bone density and preventing conditions like osteoporosis.
The dietary source of vitamin K is phylloquinone, found in green leafy vegetables. It’s also found in some animal products and is produced by bacteria in certain fermented foods. Observational studies have linked low vitamin K intake to age-related concerns like bone loss. The Nurses’ Health Study, for instance, found that women with low phylloquinone intakes had a greater risk of hip fracture compared to women with high intakes.
Vitamin B
One of the most common reasons for taking vitamins is to improve energy levels. Vitamins can also help diminish mental fatigue and enhance memory function, which may make you feel more alert. Adding some adaptogens like rhodiola or ashwagandha to your diet can also help increase mental clarity, so you’re less likely to be distracted by a hectic work schedule or family life.
Most vitamins can be absorbed into your body through the digestive process, but some need additional processing before they’re ready for use by the cells in your body. This process is called bioavailability, and it’s different for each type of vitamin. For example, folate (vitamin B9) must be converted to folic acid in the liver before it’s released into your bloodstream, while vitamin B6 absorbs directly into the bloodstream.
You can improve the bioavailability of certain vitamins by eating them with a source of fat, such as avocado or nuts. You can also try taking them with food instead of a beverage, especially a hot drink like coffee or tea, which can prevent the vitamins from being absorbed.
The bottom line is that if you’re already following a healthy lifestyle, you shouldn’t see any immediate effects from starting to take vitamins. However, if you’re not getting enough nutrients through your diet, or if your diet is disrupted by a new pregnancy, illness, or aging, vitamin supplements can provide the boost you need to keep your body running at its best.