What Do Vitamins Provide?

Vitamins are organic compounds that play many vital roles in your body. No single vitamin functions by itself. If you are deficient or have a surplus of any vitamin, it can cause several chemical processes in your body to function poorly or to stop completely. Eating a variety of foods--especially in fruits, vegetables, and whole grains--will give you the necessary amounts of vitamins daily.

Types

Fat-soluble vitamins, which are A, D, E and K, are absorbed through your intestines by lipids, which are then transported to the adipose tissues and liver for storage. Therefore, your body is able to store fat-soluble vitamins and release them into your bloodstream if you are not getting enough in your diet over a few days. However, water-soluble vitamins, which include the B vitamins and vitamin C, dissolve in water easily, and they get excreted via your kidneys. You must replenish your water-soluble water daily to avoid vitamin deficiencies.

Benefits

Most functions of vitamins are to promote and maintain cell growth, cell reproduction and energy production and conversion. Some, such as vitamins C and E, play roles in boosting and maintaining a strong immune system. According to Ellen Coleman, who is a registered dietitian in Riverside, California, and author of "Ultimate Sports Nutrition," some vitamins, such as B vitamins, play a role in energy-producing reactions in the body, which helps release energy in foods.

Warning

Never consume too much of any vitamins because high doses can be toxic to your body. Coleman recommends that you should not take more than 100 percent of your daily recommended intake (DRI) of vitamin intake, as suggested by the American Dietetics Association. For example, too much vitamin A causes hypervitaminosis A, which is condition characterized by nausea, vomiting, and loss of muscle coordination; the condition causes cells to rupture from excessive fluid accumulation. Too much niacin (vitamin B3) causes high blood glucose level, severe indigestion, dry, skin rashes and liver damage. The only vitamin that has yet to show any toxicity is vitamin B12.

Misconceptions

Contrary to what vitamin and energy drink companies claim, vitamins do not provide you with energy directly. When you exercise, the energy you get comes from the food you eat--carbohydrates, fats and proteins. According to Jenna Bell-Wilson, who is a registered dietitian and nutrition writer for IDEA Fitness Association, some vitamins play roles in breaking down and releasing energy from carbohydrates and fats during digestion. If you lack certain vitamins in your diet, such as niacin and thiamine, you may feel sluggish throughout the day because your body is not able to efficiently break down glucose and fats for energy.

Sources

No single food contains all of your daily vitamin needs. Some foods are rich in certain vitamins while lacking a few. For example, liver and most meats are rich in vitamin A and thiamine but lack vitamin C and folate. Spinach is rich in vitamins A and K but lacks adequate amounts of vitamin E. According to Bell-Wilson, whole grains, fruits and vegetables are the best sources to get a variety of vitamins and other nutrients. They are also lower in calories than animal-based foods.