Vitamins are essential nutrients you need in small quantities to maintain good health. Your liver and fat cells can store fat-soluble vitamins such as A, D, E and K for future use, yet consuming too much can cause liver and kidney toxicity. Water-soluble vitamins that include B vitamins and vitamin C are substances you need to replenish each day, because your body does not store any significant amounts.
Vitamin B-6
Vitamin B-6 -- also called pyridoxine, pyridoxamine and pyridoxal 5' phosphate -- is found in fruits, vegetables, legumes, whole grains, dairy and meat. Your liver converts vitamin B-6 into pyridoxal 5' phosphate, which acts as a coenzyme in your body. Coenzymes assist enzymes in chemical reactions that convert molecules into different molecular structures. Vitamin B-6 participates in the synthesis of amino acids, proteins and neurotransmitters such as serotonin and norepinephrine. These neurotransmitters are chemical messengers in the brain that affect your mood and behavior. Research by scientists at Aarhus University Hospital in Aarhus, Denmark, and published in "Psychotherapy and Psychosomatics" in 2004 found that low blood levels of vitamin B-6 are associated with and may cause depression. Consuming vitamin B-6 supplements may improve your mood. Research by scientists in Petah Tikva, Israel, and published in "Harefuah" in 2001 revealed that vitamin B-6 may improve depression symptoms in patients with schizophrenia.
Vitamin C
Vitamin C, also called ascorbic acid, is an antioxidant that protects your cells and tissues from chemical toxins and free radicals, which are chemical substances that accelerate aging and may cause cancer. Vitamin C may also stimulate your immune system and increase production of immune cells that protect your body from infections by foreign invaders such as bacteria, viruses, parasites and fungi. Increasing your consumption of vitamin C may reduce your risk of atherosclerosis, a type of cardiovascular disease characterized by clogging of the arteries. Research by scientists, published in "Nutrition, Metabolism, and Cardiovascular Diseases" in 2009, revealed that vitamin C-containing foods may protect against the progression of atherosclerosis in elderly men. Food sources of vitamin C include fruits and vegetables.
Vitamin D
Vitamin D is vital for the production and maintenance of bones and teeth and stimulation of your immune system. Your body is able to produce vitamin D when you expose your skin to direct sunlight for at least 15 minutes each day. You can also get vitamin D from fish oil and foods fortified with the vitamin.
Considerations
The best sources for vitamins are foods, particularly fruits and vegetables. Vitamin B-12 is found in shellfish and other animal products. You can also obtain vitamins from supplements, yet you should consume supplements only if you are unable to obtain sufficient amounts from your diet or you have a specific condition that can benefit from higher amounts of a specific vitamin. Consult your doctor before taking supplements.
References
- Colorado State University Extension; Fat-soluble Vitamins; J. Anderson and L. Young; August 2008
- Colorado State University Extension; Water-soluble Vitamins; J. Anderson and L. Young; August 2008
- MayoClinic.com; Vitamin B6; December 2010
- "Psychotherapy and Psychosomatics"; Vitamin B6 Level Is Associated with Symptoms of Depression; Anne-Mette Hvas, et al.; Nov-Dec 2004
- "Harefuah"; Antidepressive Effect of Pyridoxine (Vitamin B6) in Neuroleptic-Treated Schizophrenic Patients with Co-Morbid Minor Depression; R. Shiloh, et al.; May 2001
- Linus Pauling Institute at Oregon State University; Vitamin C; Victoria J. Drake; November 2009
Member Comments