The Effects of Vitamins

There are 13 vitamins essential for growth, development and life: vitamins A, C, D, E and K, and B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12 and folate. The 13 are broken into two groups: water-soluble vitamins B and C, and fat-soluble vitamins A, D, E and K. Vitamins play a significant role in metabolism, immunity, cell protection from oxidative damage, new cell growth and a myriad of other bodily functions and processes. A lack of certain vitamins can lead to disease and illness such as stunted growth, brittle bones, blindness and death. The Harvard School of Public Health suggests eating a diet rich in vegetables, fruits, whole grains, nuts and healthy oils, and low in red meat and unhealthy fats--as well as taking a multivitamin to fill in any "missing gaps" to achieve required vitamin intake. Furthermore, it recommends avoiding "mega" or "super" vitamin supplements. Each vitamin affects the body differently.

B Vitamins

Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and biotin (B7) are all part of coenzymes utilized during energy metabolism. Coenzymes are molecules that aid enzymes in the speeding up of chemical reactions. Energy metabolism includes, but is not limited to, the synthesis of steroid hormones, lipids, proteins, neurotransmitters and production of energy for the cells.
Thiamine also plays a role in nerve cell processes by occupying a specified spot on the cell membrane.
Pyridoxine also helps to manufacture red blood cells and convert tryptophan to niacin and serotonin. Tryptophan is an amino acid found in foods such as eggs and turkey.
Folate and vitamin B12 coenzymes together play a critical role in new cell synthesis and nerve fiber maintenance and protection. Folate, through a chemical reaction, helps to convert vitamin B12 to a coenzyme form that's utilized in new cell DNA synthesis. Vitamin B12 is also used to break down some amino acids and fatty acids.

Vitamin C

Vitamin C is essential in the synthesis of collagen. Collagen provides the matrix for bone and teeth formation as well as strengthening artery walls, blood vessel walls and holding cells together. Tendons, ligaments and fascia are made up of collagen fibers. Vitamin C is an antioxidant, which means that it helps to protect cells against oxidative damage that may lead to cancer or disease. Immunity iron absorption, amino acid synthesis and thyroxin synthesis are also valuable functions of vitamin C. Thyroxin is a hormone secreted by the thyroid gland that plays a part in physical development and the regulation of the rate at which metabolic processes occur.

Vitamins A, D, E and K

Vitamin A has significant roles in bone and teeth growth, vision, reproduction, immunity and protein synthesis. Vitamin A promotes vision by helping maintain a healthy cornea and converting light energy into nerve impulses to be understood by the brain. Protein synthesis and cell differentiation is promoted by vitamin A in all epithelial cells (skin cells) and mucous membrane cells. Retinol, one of the three active forms of vitamin A, participates in sperm development in men and proper fetal development in pregnant women. Vitamin A helps the growth of bones by helping enzymes dismantle old bones to make way for new larger bones.
Vitamin D's main effect on the body is the release and/or absorption of phosphorus and calcium from chiefly the bones, kidneys and intestines to control blood levels of these two minerals. Proper blood levels of calcium and phosphorus are required for healthy development, growth and repair of bone tissue.
Vitamin E is an antioxidant. It helps to stabilize and protect the cell membranes by preventing oxidative damage caused to lipids (polyunsaturated fatty acids) and vitamin A. Free radicals can cause havoc to the body's cells. Vitamin C stops free radical multiplication and thus is one of the body's main defenders against them. According to "Understanding Nutrition" by Ellie Whitney and Sharon Rolfes, research suggests that vitamin E may also play a role in reducing heart disease by protecting "good" cholesterol (LDL) against oxidation.
Vitamin K affects the body through the synthesis of bone and blood-clotting proteins. Without vitamin K, hemorrhagic disease may occur--which is the inability of the body to produce clots and thus easily hemorrhages (profuse bleeding). Lack of vitamin K may also lead to low bone density, due to the inability of the body to produce the correct protein to bind with normal bone minerals.