A: Vitamin B12
One of the part of vitamin B complex is VITAMIN B12. Cobalamin basically consists of cobalt in it. Meat, eggs, and dairy products are the main source of Vitamin B12. By bacteria this vitamin B12 is synthesized. For the synthesis of RBCs, nervous system maintenance and for the growth of development in children, vitamin B12 plays its vital role. Anemia is caused when Vitamin B12 is lacking. Another possible effect of Vitamin B12 lacking is neuropathy. Irreparable neurological damage and degeneration of nerve fibers can be caused by its disorder.
2. Vitamin B12 and its benefits.
In the formation of red blood cells these vitamin B12 functions as primarily and also promotes of the nervous system health. For the speedy synthesis of DNA it is also very important during cell division. For tissues this is very critical where cells divide rapidly in particular in the tissues bone marrow which is responsible for the formation of red blood cell. Lack of Vitamin B12 will root disruption to the DNA production resulting in the presence of abnormal cells called megaloblasts. Anemia is the adverse effect and excessive tiredness, breathlessness, restlessness, pallor and poor resistance to infection are the symptoms of anemia. Other symptoms that will obvious are smooth, sore tongue and menstrual disorders. Folic acid deficiency can also result in anemia since folic acid is a vital for DNA synthesis as well.
Healthy nervous system is promoted by vitamin B12. By a fatty sheath the nerve are covered that insulates it and is made up of complex protein called myelin. Vitamin B12 is important in the metabolism of fatty acids which is fundamental for the health of myelin. For an extended period if vitamin B12 is lacking then it can cause nerve degeneration also irreversible neurological damage. By failure of intestine it can cause the main deficiency to fully absorb B12 instead of diet problems. In order to efficiently take in vitamin B12, the cells lining the stomach must secret a glycoprotein called intrinsic factor. By the ileum B12-intrinsic factor complex is absorbed which is found in the small intestine with calcium aid. The intrinsic factor cannot be produced by some people which also result in harmful anemia and injections of B12 it is treated.
3. Intake of Vitamin B12
By the body this vitamin B12 is stored in small amount for adult, a total of 2-5 mg. in liver almost 80% are found. In the bile this Vitamin B12 is excreted and is reabsorbed by the body. This is known as enterohepatic circulation. In the bile ranges which are from 1 to 10 ug (micrograms) this Vitamin B12 is excreted. Vegans and vegetarians who have low B12 intake can obtain more B12 from reabsorption. Reabsorption is the factor who change diets that are low in vitamin B12 why it can take 20 years for deficiency ailment to develop in people. However, the disease can occur in 3 years if B12 deficiency is caused by failure in absorption as discussed previous.
Meat, eggs, dairy products are the rich sources of Vitamin B12. RDAs which are the recommended daily amounts are changed by the term Reference Nutrient Intake (RNI). RNI according to age contain:
- for 0 to 6 months- 0.3 ug;
- for 7 to 12 months – 0.4 ug;
- for 1 to 3 years – 0.5 ug;
- for 4 to 6 yrs. – 0.8 ug;
- for 7 to 10 yrs.- 1.0 ug;
- for 11 to 14 yrs.- 1.2 ug;
- for 15 and above -1.5 ug
- Breast feeding women 2.0 ug.
Vitamin B12 has low toxicity and can be taken at high dosage lacking overdose.
A: Vitamin B complex
A combination product is vitamin B complex that supplements in one capsule or formulation a number of B vitamins which include biotin, choline, folic acid, inositol, PABA 9para-aminobenzoic acid), Vitamin B-1 (thiamin), B-2 (riboflavin), B-3 9niancin), B-5 (pantothenic acid), B-6 (pyridoxine) and B-12 (cobalamin).
A choice of nutrients with very similar properties is vitamin B complexes that complement each other but have separate nutrients. They all are found in almost similar food sources and are all soluble in water. Vitamin B complex is organic molecule unlike minerals which means it contains carbon and functions as catalysts for chemical reactions in our bodies. In the efficiency of chemical reactions a catalyst aids and at a faster rate than under normal conditions. In a vitamin B complex insufficiency these catalysts are missing and normal body functions are impeded and disease might occur.
2. Benefits of Vitamin B Complex
Moodiness, restlessness, irritability, insomnia, muscular weakness, sore or dry mouth and tongue are the deficiency in Vitamin B complex. The sources which are naturally rich in vitamin B complex are brewer’s yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, green leafy vegetables and others.
It treats as a host of ailments which include alcoholism, depression, diabetes, hair problems, lupus, multiple sclerosis and stress. From Vitamin B complex one can derive other health benefits include:
- Skin, hair and bones and muscle promotion.
- Health of the mucosal membranes especially around the mouth is promoted.
- Aids in intestinal health and bowel function
- Relief of moodiness, restlessness, irritability, insomnia and fatigue is provided
- Liver health is improved
- Brain cell function and health is enhanced
- From skin problems such as dry and itchy skin and rashes it gives relief
- Provides relief from PMS
- Normal growth and development promotion.
- Stomach acidity, normal appetite and health of the digestive tract is maintained.
3. Intake Vitamin B Complex
This vitamin B complex can be broken down into 3 basic categories which are
- B1, B2, B3, B5, B6 and biotin which are energy releasing.
- B-Complex another category is folic acid (B9), B12, B5 and B6 which is hematopoietic.
- Other which include B1, B3, B6, B9 and B12.
These vitamin B complex products are present in two forms which are B-50S And B-100s.
Look for minimum doses of the following vitamins when purchasing B-50: 400 mcg folic acid, 50 mcg B-12 and biotin and 50 mg of all other B vitamins. In B-100 complexes you can find twice of these. Folic acid (400 mcg) remains the same though. To diminish side effects and increase absorption of vitamin B complex, take with food this vitamin. You may notice your urine turning into a bright yellow color. Due to riboflavin (B-2), this is a harmless side effect,
Such as tablets which are vitamin B complex supplements should be taken previous or in the center of a large meal. Irritation or gradual erosion of esophageal sphincter which could result in Gastroesophageal Reflux Disease (GERD) could be caused by taking vitamin B complex after a meal. After taking the supplements, do not lie down straight away. Consult your doctor first if you are pregnant or nursing or have an illness before as a treatment using vitamin B complex.
A: Vitamin C
Sailors accidentally discovered in 18th century that by sucking on lemons they could prevent scurvy. During long voyages this disease often develops when the supplies of fresh fruits and vegetable not available. The key nutrient in 1928 of lemon was discovered and named ascorbic acid because to fight scurvy capacity or antiscorbutic action which is the second name of vitamin C.
2. Benefits of Vitamin C
the most widely known vitamin these days is vitamin C. This is not surprising because for over 300 functions the body needs vitamin C. On the other hand, against health disease this vitamin C has been proved to help and protect. Also against cancer and other serious illness. Without vitamin C the body will not be able to heal up. This is basically because vitamin C is vital for the collagen formation. A cut or an injury whenever caused to someone it is the collagen that helps repair the damage and without sufficient vitamin C this would be almost impossible. Multiple functions in the body is being performed by collagen which include keeping the organs in place, and it would not be able to do without vitamin C is sufficient.
Vitamin C offers a number of health benefits of the body. Among them are:
- Length and severity of colds and flu are reduced. At the start of cold and flu it is good to take vitamin C to keep the illness from developing fully and in that way it result in recovery which is fast.
- Certain cancers are also prevented. Its antioxidant properties are luxurious in fighting cancer by defensive healthy cells from free-radical harm and impeding the spread of cancer cells.
- Against cataracts it is protected. Prevention from vitamin C to the damage of the eye due to ultraviolet (UV) light and smoke of the cigarette
- Allergies, eczema, sinusitis, and asthma are relieves by vitamin C. this vitamin also contains natural antihistamine which blocks the inflammatory substance effect which is produced to counter allergens.
- Memory is improved. It is fundamental in maintaining healthy nerve cells and is combined with vitamin E, mixed carotenoids, ginkgo biloba and coenzyme Q10 to treat memory beating.
- At a faster rate, wounds are heal up and minimize bruising. Vitamin C help out in repair and preservation of the body by reinforcing cell walls and increasing blood vessels called capillaries. It also stops inflammation.
- Vitamin C makes the gums healthy. Daily intake of vitamin C protects the tissue of the gums beside cell damage and makes remedial faster. It is best in use with flavonoids. With vitamin C powder, brushing gums can minimize inflammation and bleeding.
- By improving cholesterol levels, it enhances resistance to heart disease. Greater risk of angina and heart attacks are caused by the low level of vitamin C. If in use with vitamin E, it protects LDL cholesterol from oxidation preventing plaque swelling in coronary arteries.
- Chronic fatigue syndrome is combat. With carotenoids if it is mixed then it strengthens the immune system.
- By lowering bile cholesterol levels it controls gallstone formation.
- The effect of aging is being fight by it. If it is combined with other antioxidants such as vitamin E and flavonoids, vitamin C may counter the aging procedure.
3. How to Take Vitamin C
In tablet, liquid and capsule form these vitamin C are available. For vitamin C the recommended intake who does not smoke both male and female Is 60mg a day. For smokers, 100 mg per day. To prevent scurvy, just 10mg of vitamin C is enough. To an increased risk of heart attack and cataracts less than 50 mg is required.
It is not always possible to intake the excessive vitamin C because this vitamin is water soluble and is in urine eliminated in 12 hours and from feces as well. Mouth ulcers, diarrhea, gas and boating are few diseases which people may suffer at about 2,000 mg doses.
From vitamin C, to gain more benefits it takes up with antioxidant. Benefits of vitamin C are also increased by Flavonoids. Take 500 mg per day for general health. For the treatment, you should take 1,000 to 6,000 mg per day. Break the dose beyond 1,000 mg into three or more doses per day. Large doses of vitamin c may impede with absorption of copper and selenium. If you have hemochromatosis, don’t take more than 500 mg a day of the vitamin C. there is inaccuracy of medical tests for colon cancer and levels of hemoglobin.
A: Vitamin D
A fat soluble hormone is vitamin D precursor which contributes to the normal level maintenance in the bloodstream of calcium and phosphorus.
As a vitamin it not exactly correct to describe, but it can be best to describe as a vitamin conditional since in some circumstances human skin can be manufactured. Calciferol is another name of vitamin D.
Sunlight vitamin is also the name of Vitamin D because the body manufactures it when the ultraviolet B (UVB) of the sun rays hit the skin. The body only manufactures this vitamin so that’s why it is a technical hormone. In building strong bones and teeth this vitamin is vital. The immune system is also strengthens and prevents some type of cancer. In the summer sun 10 to 15 minutes walk for a few days which should be weekly is enough supply of vitamin D. especially during winter those who cannot get out in the sun may require supplement where there is not enough sunlight.
To manufacture body’s capacity by vitamin D it seems with age to refuse. Older adults consequently need more vitamin D as of food or supplements whether they include sunlight contact or not.
Rickets in children is a severe deficiency of vitamin D which is the bones softening owing to faulty mineralization and Osteomalacia is a condition in adults. Vitamin D deficiency are also studied by recent medical studies which is from most forms of cancer, to heart disease, depression, hypertension, autoimmune diseases, periodontal disease, and even obesity.
2. Vitamin D benefits:
Health benefits are varies which you can enjoy from Vitamin D. these are:
- It prevents osteoporosis. Vitamin D promotes absorption and sense of balance of calcium and phosphorous in the body in that way strengthening bones and teeth and promotes normal muscle contraction and nerve function. The body is forced to steal the mineral from the bones and supply the muscles and nerves with the calcium they need, this is if calcium in the body is low. Osteoporosis may occur by continuous loss of calcium. With calcium, vitamin D has a vital function in promoting bone density.
- Some types of cancer are been protected. In preventing breast, colon and prostate cancer this vitamin D is essential.
- Due to arthritis it slows down joint damage. Osteoarthritis of the knees can be stopped by taking 400 IU or more vitamin D intake.
- Back pain is relieves. Strong bones and cartilage helps in the promotion and back pain. Multiple sclerosis is also been protected. Vitamin D and MS are the possible connection which is studied.
- Symptoms of psoriasis are reduced. It helps in skin cell metabolism and growth in that way contributing to the action of skin diseases. persons with psoriasis have low levels of vitamin D.
3. How to Take Vitamin D:
In tablets, soft gel, liquid and in capsule form this vitamin is sold. The above are the recommended intake of Vitamin D:
- Take 200 IU per day, both men and women of ages 19 to 50.
- Take 400 IU per day, both men and women of ages 51 to 70.
- Take 600 IU per day, both men and women of age 71 and older.
Later on development of Osteoporosis occurs to those that have vitamin D deficiency. Nervousness, muscle twitches, insomnia and diarrhea are the other symptoms. In case of severe deficiency in children, rickets may develop which is a bone-weakening disease.
Usually more than 1,000 IU per day if you take this excessive doses of vitamin D, you may notice signs and symptoms of toxic reactions. Loss of appetite, headache, nausea, vomiting, diarrhea, excessive thirst and urination are such symptoms. Taking 10,000 to 15,000 IU on daily basis may lead to weight loss, paleness, constipation, fever and a host of other ailments. High blood pressure, premature hardening of arteries, weaken bones, calcium buildup in the muscles and kidney damage if taking vitamin at more than 1,000 IU daily for an extensive period of time.
From 8 A.M. to 3 P.M. expose yourself for about 10 to 15 minutes in sunlight in order to get the most vitamin D, twice or thrice daily can give you all the vitamin D you need. More than 800 IU of vitamin D supplements per day should not be taken. take fat-soluble vitamin with food that has some fat for faster absorption. Vitamin D should be taken with antacids that have magnesium as this is able to cause high levels of magnesium. With thiazide diuretics avoid taking vitamin D as this can cause toxic levels of calcium that causes failure of kidneys.
A: Vitamin E
About 80 years ago this vitamin E was discovered which a potent antioxidant is. Wheat germ, almonds, peanuts, vegetable oils which include safflower, corn, soybeans are the rich sources of Vitamin E. it also includes green leafy vegetables and walnuts and many others. 400 IU per day supplements of vitamin E can also be taken.
2. Vitamin E benefits
In the body’s fatty tissues this vitamin E is stored where it will also release its antioxidant powers and by deactivating free radials it will protect the cells. In the formation of red blood cells it also aids it and eases the use of mineral selenium traces and vitamin A and K. Tocopherols and tocotrienols are the group of compounds which vitamin E actually pertains. Most of the vitamin E products contain only tocopherols which include alpha, beta, delta and gamma tocopherols with the alpha tocopherol considered as the potent form which is the most important. Tocotrienols promotes healthy heart which is recently observed through researchers.
Healthy benefits are there in a number of vast ways which one can derived with taking Vitamin E supplements. Among these they include:
- Complications which are associated with heart diseases and few that prevents heart disease. to prevent oxidation of LDL or bad cholesterol vitamin E is used and which is the initial stage in the development of atherosclerosis which is plague buldup in the arteries impeding circulation which is normal. As of the moment, establishment of no correlation between vitamin E and heart disease prevention have been satisfied.
- The progress of Alzheimer’s disease slows down and dementia also and to its properties which are antioxidant.
- The aging process is being slow down and it enhances the immunity by protecting cells from radical damage which is free.
- Healing of burns are also been promoted, eczema and other skin problems.
- Prostate and other cancers are also been protected, this is due to its antioxidant properties. Cell membrane from the effects of free radicals is also protected by Vitamin E which results to cancer. But this is not verified yet.
- Cataracts and macular degeneration are also prevented by Vitamin E this has been studied that vitamin E can be protected against cataracts and muscular degeneration.
3. Intake of vitamin E
The formulation of vitamin E comes from the following: tablet, soft gel, oil, liquid, cream and capsule. 15mg is the recommended intake of vitamin E or equivalent to more or less 23 IU per day. Neurological damage is the deficiency of vitamin E. however, this really happens because it in people occurs often that impedes fat absorption since Vitamin E is fat soluble vitamin. With well-balanced diet it is quite easy to obtain vitamin E and a minimum intake of polyunsaturated fat. At 1,000 IU a day, those people take the intake of vitamin E may experience headache and diarrhea. Doses beyond 800 IU a day of vitamin E may impede with the ability to clot blood causing risk to people intriguing blood thinners medicine. (Anticoagulants). Enchanting high dosage of E vitamin resolve interfere with the absorption of vitamin A.
Dosage of 400 IU or less, in most of the people in vitamin E is enough since the high dose pose risk factor. When this vitamin E is taken with vitamin C it is effective because the latter promotes absorption. MIXED TOCOPLEROLS is been marked by vitamin E are well absorbed.
In most people, supplement dosage of 400 IU or less of vitamin E is enough since high doses pose risks. Vitamin E is effective when taken with vitamin C because the latter promotes absorption. Vitamin E products marked ‘mixed tocopherols’ are absorbed well.
Daily take 200-400 IU for general health. Take up to 800 IU daily for preventing heart diseases. Take up to 800 IU daily for preventing cancer. Its benefit can be minimized by taking vitamin E at the same time daily. With food take this fat-soluble vitamin E that contains fat.
Mild blood thinning effect is found in Vitamin E which could cause problems when taken with another anticoagulant or blood thinning supplement which includes ginkgo biloba. Consult your doctor if you have high blood pressure before the intake of vitamin E supplements.
A: Vitamin K
In 1930s in Denmark the researchers that chicks on a fat-free diet which had problems of bleeding. To stop that bleeding in 1939, they were able to segregate an alfalfa-based compound. The substance was named vitamin K, which helps blood clot or coagulation hence it is known for that. Vitamin K is for Koagulation. Scientists as time progressed, discovered that FRIENDLY bacteria in the intestinal tract which can create enough quantities to supply the body’s need which can be able. With cultured milk it improves its function in the diet and vitamin k which is 20% can be obtained from foods found in green leafy vegetables specifically. To prevent excessive bleeding and supports strong bones vitamin k is essential.
Availability of Vitamin K in two forms:
Phylloquinon, which is the natural forms of vitamin K1. It s usually found in plants and Menaquinone is the natural form of Vitamin K2 and by bacteria it can be synthesized.
Menadione is the second form of vitamin K which is Vitamin K3. This is man made and it is synthesized. This vitamin can be destroyed by freezing, air pollution and radiation.
2. Vitamin K benefits
Green leafy vegetables are the best natural sources of the Vitamin K such as spinach. On the other hand, in the intestine because the friendly bacterium makes one of the forms of vitamin K it is extremely for a person is rare to have a deficiency of vitamin K so by the majority of people this vitamin K supplements are not needed.
A number of health benefits of the body are offered by this vitamin K. which are:
- In bone formation and repair it is involve.
- To convert glucose to glycogen which are then stored in the liver.
- Blood clotting is controlled an is vital in liver synthesizing protein that controls clotting
- In creating prothrombin it is also necessary which is antecedent to thrombin and is an important factor in blood clotting.
Few points of vitamin K are that some indications can reduce and slows down loss of bones and incidence of osteoporosis.
Helping blood to clot is the main function apart from that Vitamin K, particularly Vitamin K1, has an important part to play in the process of bone building. To retain the calcium in the bones and redistribute this vitamin K is required where it is needed.
3. Intake of Vitamin k
In newborn babies where there is lack of vitamin K led to disease of hemorrhage and it also postoperative bleeding and hematuria. Few more like muscle hematomas and inter-cranial hemorrhages are also observed. Shortage of vitamin K in adults may result in bleeding from nose and internal hemorrhaging.
80 micrograms daily are the recommended dosage of Vitamin K for males. For females the recommended dosage is 70 micrograms. With dietary fat this vitamin K is best used and for the absorption of this vitamin. With the vitamin’s absorption, rancid fats, excessive refined sugar, antibiotics, high doses of vitamin E or calcium and mineral oils interfere. Like some nutrients interfere with other drugs and nutrients vitamin K is same. Vitamin K supplements when taken on comprehensive periods may obstruct with the effect of blood-thinning medications because of its similar blood-thinning effect such as enoxaparin, warfarin and aspirin. Vitamin K function may be affected by the high doses of vitamin E and enhances the risks of bleeding.
As precautionary it is added that vitamin K should not be taken in large quantities without the suggestion of your doctor. You might need doses of vitamin K, when you are prone to bruise it easily. It is best to inform your doctor or pregnant and lactating women before taking supplements of this vitamin. Taking too much vitamin K in the last stages of pregnancy o pregnant women could cause toxicity for the baby. Vitamin K if taken of higher doses than the recommended doses may cause flushing and sweating. Development of jaundice and anemia may be there.
A: Vitamin H
Vitamin B7 or Vitamin H is a biotin which is a water soluble vitamin that is specifically a member of the B-complex group of vitamins. For research it is only for about or nearly forty years, Biotin which is vitamin H, after the introduction it is being considered as a form of vitamin. By all organism biotin is highly required but it can only be synthesized by algae, bacteria, yeast, molds and some of the plant species.
2. Vitamin H benefits (Biotin)
B-complex vitamin is vitamin B7 that is essential in human for both growth and metabolism. With reference this vitamin acts as that specifically to the creation of fatty acids, digestive enzymes, antibiotics as well as in niacin or vitamin B-3 metabolism.
For curing baldness vitamin H (Biotin) is usefully considered, pain and depression alleviating the muscle and it also as a treatment for dermatitis has function. To support for such claim, there is still no clear evidence, the experts who are great such effects of the vitamin H, it result in fatigue, depression, nausea, muscle pain, hair loss and anemia is the deficiency for such vitamin.
For treating diabetes mellitus this vitamin H (Biotin) is helpful. As a cofactor of enzymes this claim is supported by the findings that vitamin H (Biotin) that are required for fatty acid synthesis and is said to enhance the consumption of the glucose to create fats. It is in fact found out to facilitate the Vitamin H (Biotin) has the ability to rouse glucokinase, which is an enzyme originate in the liver, in an enhanced synthesis of the glycogen it will result, which is then glucose storage form. Apart from that stimulation of vitamin H is that it insulin secretion in the pancreas of rats, which most of the studier considered to give an effect of blood glucose lowering
Vitamin H (Biotin) are also some findings are effective in treating hoof abnormalities in swine as well as horses which led to the scheme that it is might be beneficial in strengthening the fragile fingernails in humans. With the use of the vitamin H (Biotin) supplements by 25 percent the fingernails is thickened and reduces the splitting after the treatment.
Treating hair loss vitamin H (biotin) is used which is mentioned earlier. Moreover, symptom of acute Vitamin H (biotin) is hair loss, there is still no scientific studies that to supported to publish such stand.
3. Intake Vitamin H (Biotin)
as far as its sources, Vitamin H (Biotin) in many foods it is found. In lower amount than other water soluble vitamins can be specifically found, egg yolk, liver and yeast are the few food sources that are very rich in such vitamin H (Biotin).
Nontoxic is the best qualities of Vitamin H (Biotin) is its being perhaps. In fact, oral supplementation are some reports of this there are some reports of this vitamin has been well-tolerated in doses up to 200 mg per day especially in those people who have disorders of hereditary of vitamin H metabolism. Those who have no disorders of the vitamin H (biotin) are in that metabolism, the doses are up to 5 mg per day of biotin which is taken orally as supplementation for two years were not connected with any adverse effects. Moreover, despite that fact such report is made. in which many experts still recommend with doctors the proper consultation before taking such vitamins.