Vitamins are a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.
Also Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through food you eat or in some cases supplements.
There are 13 vitamins that are essential to your body working well. Knowledge of the different types and understanding the purpose of these vitamins are important for good health.
Types and Examples of Vitamins
There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins are stored in your fat cells, consequently requiring fat in order to be absorbed.
Water-soluble vitamins are not stored in your body; therefore, they need to be replenished daily.
A dietary supplement is a product intended for ingestion that contains a “dietary ingredient” intended to add further nutritional value to (supplement) the diet. A “dietary ingredient” may be one, or any combination, of the following substances:
- a vitamin
- a mineral
- a herb or other botanical
- an amino acid
- a dietary substance for use by people to supplement the diet by increasing the total dietary intake
- a concentrate, metabolite, constituent, or extract
Dietary supplements may be found in many forms such as tablets, capsules, soft gels, gelcaps, liquids, or powders. Some dietary supplements can help ensure that you get an adequate dietary intake of essential nutrients; others may help you reduce your risk of disease.
Both Vitamins and Supplements contributes to good healthy living, and so are required in the body.
In this article we will discuss the type of supplements needed by the body. Lets get started.
You can find the well-known free radical fighter vitamin E in foods like sunflower seeds, broccoli, and spinach. When taken internally, it can regulate cholesterol and hormones, fight cancer, slow the aging process, and improve heart health.
Its antioxidant and anti-inflammatory properties are also great for the skin and hair. Getting enough in your diet is going to help your hair growth, but you can also use it topically for an added bonus.
Rub vitamin E into your scalp and on the ends of your hair, then let it sit for at least an hour. After you wash it off, your hair with feel silky and your scalp will be nice and hydrated.
E NOW 400 Soft Gels have 400 IU of natural vitamin E in a gel cap that you can either take internally or break open and use topically on the scalp and hair.
Biotin is a B complex vitamin that you get when you eat nuts, eggs, cheese, whole wheat, fish, raspberries, and cauliflower. It plays a role in helping the body to produce amino acids, which are important in making keratin.
American researchers wanted to see if biotin had an effect on generally healthy women with thinning hair that was a result of thyroid issues, alopecia, or medications. They found that there was a significant amount of new hair growth after just 90 days of taking an oral supplement twice a day.
They also noticed that the participant’s hair was shinier and less brittle, and their nails and skin also looked better after the study!
Beta-alanine enhances performance by increasing exercise capacity and decreasing muscle fatigue. It also has antioxidant, anti-aging and immune-enhancing properties.
You can get beta–alanine from foods that contain carnosine or through supplements, with the recommended dose being 2–5 grams daily.
Beta–alanine is technically a non-essential beta-amino acid, but it has quickly become anything but non-essential in the worlds of performance.
The organic compound citrulline is an α-amino acid. Its name is derived from citrullus, the Latin … L-Citrullin2.svg. Ball and stick model of zwitterionic citrulline.
L-citrulline is an amino acid produced naturally by the body and also found in some foods, such as watermelon, and to a lesser degree in cucumbers and cantaloupe.
The body transforms L-citrulline into another amino acid, L-arginine, and also to nitric oxide. People take supplements of citrulline for erectile dysfunction and heart health as well as fatigue, dementia, muscle weakness, sickle cell disease, high blood pressure, and diabetes.
The body converts L-citrulline to L-arginine, another type of amino acid. L-arginine improves blood flow. It does so by creating nitric oxide (NO), a gas that helps dilate blood vessels. L-arginine has been shown to help people with heart disease or clogged arteries because of its vessel-widening abilities.
Glucomannan is a natural, water-soluble dietary fiber extracted from the roots of the elephant yam, also known as konjac.
It’s available as a supplement, in drink mixes and is also added to food products, such as pasta and flour. It’s also the main ingredient in shirataki noodles.
Glucomannan comprises 40% of the dry weight of the elephant yam, which is originally from Southeast Asia. It has a long history of use in herbal mixtures and traditional foods like tofu, noodles and konjac jelly.
Glucomannan is a water-soluble dietary fiber.
Like other soluble fibers, it’s believed to promote weight loss in several ways
- It’s very low in calories.
- It takes up space in your stomach and promotes a feeling of fullness (satiety), reducing food intake at a subsequent meal.
- It delays stomach emptying, contributing to increased satiety
- Like other soluble fibers, it reduces the absorption of protein and fat
Carnitine is an amino acid that shuttles fatty acids through the cells of the body and throws them into a metabolic furnace, burning fat instead of storing it, explains David Friedman, a doctor of naturopathy, clinical nutritionist, and chiropractic neurologist. Studies have shown that obese patients may have a carnitine deficiency.
Carnitine is a quaternary ammonium compound involved in metabolism in most mammals, plants and some bacteria.
Carnitine may exist in two isomers, labeled D-carnitine and L-carnitine, as they are optically active. At room temperature, pure carnitine is a white powder, and a water-soluble zwitterion with low toxicity.
It plays a crucial role in the production of energy by transporting fatty acids into your cells’ mitochondria.
The mitochondria act as engines within your cells, burning these fats to create usable energy. Your body can produce L-carnitine out of the amino acids lysine and methionine.
Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects. In humans, the most important compounds in this group are vitamin D₃ and vitamin D₂.
Vitamin D plays a substantial role in the regulation of calcium and maintenance of phosphorus levels in the blood, two factors that are extremely important for maintaining healthy bones.
We need vitamin D to absorb calcium in the intestines and to reclaim calcium that would otherwise be excreted through the kidneys.
Several observational studies have shown an inverse relationship between blood concentrations of vitamin D in the body and risk of type 2 diabetes. In people with type 2 diabetes, insufficient vitamin D levels may negatively effect insulin secretion and glucose tolerance. In one particular study, infants who received 2,000 International Units per day of vitamin D had an 88 percent lower risk of developing type 1 diabetes by the age of 32.
Vitamin D is extremely important for regulating cell growth and for cell-to-cell communication. Some studies have suggested that calcitriol (the hormonally active form of vitamin D) can reduce cancer progression by slowing the growth and development of new blood vessels in cancerous tissue, increasing cancer cell death, and reducing cell proliferation and metastases. Vitamin D influences more than 200 human genes, which could be impaired when we do not have enough vitamin D.
Lets watch 7 Best Vitamins and Supplements for good health