Vitamins are necessary for normal growth and development as cells and vital organs are continually nourished and sustained. Eating a well-balanced diet is the best way to get all the vitamins you need. If you take vitamin or herb supplements, always check with your doctor or pharmacist for interactions before starting a new medication.
Vitamin A
The two most common forms of vitamin A, a fat-soluble vitamin and antioxidant, are retinol and carotenoids. Vitamin A is used in treatment of skin conditions, such as acne, in topical and oral prescription medications. According to the Mayo Clinic, vitamin A supplements are used for treating eye disorders, such as Bitot's spot and dry eyes, and as a supportive agent in measles and vitamin A deficiency. Vitamin A also plays a vital role in sustaining healthy bones and a healthy immune system.
Good sources for vitamin A include milk, fortified cereals, eggs, dark green or orange vegetables, liver and orange-colored fruits. The recommended daily intake of vitamin A is 3,000 IU for men and 2,300 IU for women.
Vitamin C
Vitamin C, an antioxidant, is necessary for the formation of collagen, which is a protein necessary for making ligaments, skin, tendons, blood vessels and scar tissue, reports MedlinePlus. A deficiency in vitamin C can lead to nosebleeds, anemia, decreased immune system, gum inflammation, dry hair and dry, scaly skin.
Excellent sources include all fruits and vegetables, such as green peppers, strawberries, broccoli and tomatoes. The recommended daily intake of vitamin C for men is 90 mg per day and 75 mg per day for women.
Vitamin D
Vitamin D is made in our skin through exposure to direct sunlight. It is necessary for the absorption of calcium for healthy bones and muscles. Your body can make about 1,000 IUs of vitamin D for five to 30 minutes of sunlight exposure, depending on the amount of smog, exposed skin and sunscreen used, reports the American Academy of Orthopaedic Surgeons.
For the prevention of rickets in children, a minimum of 400 IU per day is recommended. For adult bone health, 1,000 IU of vitamin D is recommended for each day. Some foods, such as dairy products, are fortified with vitamin D.
Vitamin E
Vitamin E is a fat-soluble vitamin and an antioxidant, a substance that destroys harmful components in the cells, and it is active in the formation of red blood cells. A deficiency of vitamin E may lead to liver and kidney problems, impaired vision, muscle weakness and unsteady gait.
Sources of vitamin E include vegetable oils, green leafy vegetables and whole grains. The maximum recommended daily intake of vitamin E is 1,500 IU.
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