Vitamins & Minerals

What They Do - Where to Effectively Get Them - Signs of Deficiency

Vitamins

Vitamins are classed as fat soluble or water soluble. We will look at the fat soluble vitamins first.

Fat Soluble Vitamins

Vitamin A

There are 2 forms of Vitamin A:

Retinol - pure vitamin A.

Functions

• Healthy eyes
• Repair of skin
• Anti-oxidant so offers protection against infection and cellular damage
• Healthy lungs

Deficiency Symptoms

• Night blindness
• Gritty, dry or blood shot eyes
• Poor growth
• Age spots

Dietary Sources

The only dietary sources of retinol are animal products, with liver being the richest source. Dairy products also contain some retinol.

Excess

In excess retinol can cause toxicity and has been linked to birth defects if taken by pregnant women. Liver and vitamin A supplements should therefore be avoided by pregnant women or those trying to conceive.

Carotenoids

Carotenoids such as beta-carotene are precursors to vitamin A. In other words the body can make vitamin A from beta carotene after ingestion. 6mg of Beta-carotene can yield 1mg of retinol. Some people may not convert beta-carotene into retinol very effectively so may need to include some retinol in their diet. Beta-carotene carries no risk of toxicity as the body only converts what it needs into vitamin A.

Dietary Sources

Carrots, apricots, spinach, kale, watercress, mangoes, papaya, broccoli, goji berries.

Vitamin D (Cholecalciferol)

Functions

• Calcium absorption
• Bone mineralization
• Regulates cell growth and metabolism
• Anti-cancer properties

Deficiency Symptoms

• Osteoporosis
• Rickets
• Osteomalacia (bone weakness)
• Tooth decay
• Gum disease

Dietary Sources

Dairy products, eggs, fish and fortified margarines and cereals – dietary vitamin D is not particularly well absorbed. The most important source of vitamin D is sunlight as the body can make vitamin D by the action of sunlight on the skin.

Vitamin E or Tocopherols

Functions

• Antioxidant that protects the cells against free radical damage
• Anti cancer properties
• Prevention of cardio-vascular disease
• Helps control blood clotting
• Skin health
• Reproductive health
• Reduces hot flushes
• Prevents cell damage

Deficiency Symptoms

• Ageing skin
• Infertility
• Poor wound healing and scarring
• Cardio-vascular problems
• Hot flushes and PMS
• Miscarriage

Dietary Sources

Nuts, seeds, olives, avocadoes, oat meal, wheat germ and cold pressed oils.

Vitamin K

Functions

• Blood clotting
• Bone formation and repair
• Blood sugar control
• Liver function
• Deficiency symptoms
• Internal bleeding
• Osteoporosis

Dietary Sources

Asparagus, broccoli, brussel sprouts, spinach, egg yolks, alfalfa, kelp, nettles, miso, natto. The gut bacteria also make vitamin K.

Water Soluble Vitamins

These can be consumed in larger quantities than the fat soluble vitamins, without the risk of toxicity as the excess will be excreted in the urine.

The B vitamins

The B vitamins tend to get lumped together as they have some similar properties and often work together in the body.

Vitamin B1 or Thiamine

Functions

• Energy release from carbohydrates
• Nervous system function
• Muscle tone
• Blood formation and circulation
• Production of hydrochloric acid needed for protein digestion and mineral absorption
• Brain function

Deficiency Symptoms

• Beri beri (a disease of the nervous system)
• Constipation
• Water retention
• Lack of energy
• Muscle cramps
• Poor memory

Dietary Sources

Brown rice, egg yolks, fish, pulses, chicken, green vegetables.

Vitamin B2 or Riboflavin

Functions

• Energy release from protein, carbohydrate and fat
• Nervous system function
• Iron metabolism
• Skin health
• Red blood cell formation
• Prevention of cataracts
• Foetal development

Deficiency Symptoms

• Cataracts and eye problems
• Lack of energy
• Carpal tunnel syndrome
• Cracks at the corners of the mouth and nose
• Inflammation of the mouth and tongue
• Dermatitis
• Hair loss
• Insomnia

Dietary Sources

Eggs, liver, green vegetables, fish, meat, whole grains, mushrooms, nuts.

Vitamin B3 or Niacin or Nicotinic Acid

Functions

• Energy release from food
• Nervous system function
• Skin health
• Synthesis of sex hormones
• Secretion of digestive juices
• Circulation
• Brain function
• Blood sugar control

Deficiency Symptoms

• Pellagra
• High blood lipids (hyperlipidaemia)
• Dementia
• Depression
• Dizziness
• Fatigue
• Hypoglycaemia
• Insomnia
• Skin problems

Dietary Sources

Green vegetables, eggs, fish, wheat germ, alfalfa, chicken, mushrooms.

Vitamin B5 or Pantothenic acid

Functions

• Energy release from carbohydrates
• Nervous system function
• Production of adrenal hormones
• Immune system function
• Brain function
• Stamina

Deficiency Symptoms

• Lack of energy
• Headaches
• Nausea
• Tingling hands
• Constipation
• Nervousness

Dietary Sources

Eggs, beef, green vegetables, pulses, mushrooms, nuts, rye bread.

Vitamin B6 or Pyridoxine or Pyridoxal

Functions

• Protein metabolism
• Production of stomach acid
• Iron metabolism
• Normal homocysteine levels
• Energy release from carbohydrates
• Nervous system function
• Red blood cell formation
• Synthesis of RNA and DNA

Deficiency Symptoms

• High homocysteine
• PMS
• Lack of energy
• Kidney stones
• Allergies
• Headaches
• Nausea
• Flaky skin especially at the corners of mouth
• Sore tongue
• Hair loss
• Carpal tunnel syndrome

Dietary Sources

Eggs, spinach, beef, fish, poultry, green vegetables, sunflower seeds, brown rice, bananas.

Vitamin B12 or Cobalamine or Cyanocobalamine

Functions

• Cell division
• Blood formation
• Digestion and absorption
• Protein synthesis and growth
• Nervous system function
• Homocysteine metabolism
• Brain function

Deficiency Symptoms

• Pernicious anaemia
• Nervous system problems
• Fatigue
• Depression
• Poor digestion
• Hallucinations
• Poor memory

The body can store vitamin B12 for up to 5 years so it can take time for deficiency symptoms to develop.

Dietary Sources

Meat, eggs, dairy products, herrings, mackerel.

Folate or Folic Acid

Functions

• Healthy cell division
• Blood formation
• Energy production
• Neural tube development in the foetus
• Homocysteine metabolism
• Red blood cell formation
• Protein metabolism
• Brain function

Deficiency Symptoms

• Megaloblastic anaemia
• Spina bifida
• Premature birth
• Sore tongue
• Lack of energy
• Poor growth

Dietary Sources

Lentils, yeast extract, oranges, green vegetables, lamb, mushrooms, salmon.

Biotin

Functions

• Cell growth
• Metabolism of protein, fats and carbohydrates
• Skin and hair health
• Nerve function

Deficiency Symptoms

• Seborrhaeic dermatitis
• Cradle cap
• Depression
• Hair loss
• Insomnia
• Poor appetite
• Sore tongue

Dietary Sources

Meat, eggs, poultry, fish, whole grains.

Choline

Functions

• Nerve function
• Liver function
• Fat and cholesterol metabolism
• Gall bladder function

Deficiency Symptoms

• Parkinson's disease
• High blood pressure
• Liver problems
• Poor fat digestion
• Poor growth

Dietary Sources

Egg yolks, lecithin, pulses, meat, whole grains.

Inositol

Functions

• Healthy hair
• Arterial health
• Fat and cholesterol metabolism

Deficiency Symptoms

• Constipation
• Hair loss
• High cholesterol
• Skin problems
• Arterioscelerosis

Vitamin C (ascorbic acid)

Functions

• Collagen formation
• Growth and repair of tissues
• Bone health
• Iron absorption
• Protection from free radical damage
• Adrenal function
• Healthy gums
• Anti-cancer
• Collagen formation
• Blood clotting

Deficiency Symptoms

• Scurvy
• Bleeding gums
• Poor wound healing
• Colds and infections
• Easy bruising
• Tooth loss

Dietary Sources

Berries, citrus fruits, kiwi fruits, tomatoes, peppers, black currants, peas, rose hips.