About Vitamins & Antioxidants

A diet rich in vitamins and antioxidants is good for your health. Foods like colorful fruits and vegetables, whole grains, nuts and seeds are your first line of defense for normal growth and development and protection from damage to your body's cells. You may hear this common refrain: moderation is key. Too many vitamins and antioxidants, just like too few, can be harmful to your health. If you must supplement to get your daily recommended values of essential vitamins and antioxidants, talk to your doctor about it first.

Vitamin Victuals

Vitamins are micronutrients, meaning they are substances your body needs in relatively small amounts. They serve a variety of purposes from supporting healthy growth, digesting your food and assisting with nerve function. All vitamins are divided into two major categories: water soluble and fat soluble. Water-soluble vitamins are easily absorbed by your body, and any extra you consume are passed out in your urine; therefore, you need to consume these vitamins daily. Fat-soluble vitamins, on the other hand, dissolve in fat before being absorbed into your bloodstream where they carry out their functions. In addition, your body can store fat-soluble vitamins, so you don't need to consume them daily. There are 13 essential vitamins. Vitamins A, D, E and K are fat soluble. The B-complex of vitamins --- eight in all --- and vitamin C are water soluble. The one exception is that vitamin B-12 can be stored by your liver.

Eat Your Vitamins --- Mostly

According to MedlinePlus, you can get all the vitamins you need by eating a healthy, balanced diet, but if you follow a vegan diet, you may need to supplement your B vitamins, which come mainly from animal sources. Ask your doctor about it first before you begin a vitamin regimen. Some health authorities recommend a multivitamin. For example Harvard University's School of Public Health and Dr. Michael Roizen of the Cleveland Clinic liken a multivitamin to an insurance policy that helps take up the nutrition slack where your diet falls short.

Not Too Much, Not Too Little

It's important to have an eating strategy to get all the vitamins you need in the right amount, according to the U.S. Food and Drug Administration. One of the reasons this is so is because vitamin deficiencies and vitamin overdoses can have serious health consequences. For example, a deficiency in vitamin B-12 can cause pernicious anemia. Problems with bone health are one of the main outcomes of a vitamin D deficiency, but lack of this vitamin is also suspected in areas like obesity, hypertension and heart disease. Likewise, getting too much of certain vitamins, especially by taking too many vitamin supplements, can be toxic. This is particularly a concern for fat-soluble vitamins because they stay in your system longer. Megadoses of vitamin A, for example, can cause severe symptoms like blurred vision and slowed growth and can cause birth defects and increase your risk for a hip fracture.

Antioxidants

Some vitamins, such A, C and E, are natural antioxidants. You've probably heard a lot about these substances and seen them promoted on food and personal hygiene products. Antioxidants protect your cells from the effects of free radicals, which are molecules that result when the body breaks down food or when you're exposed to certain environmental factors like smoking and radiation. Free radicals are highly unstable and can damage your cells, and scientists believe free radicals are implicated in the development of diseases like cancer, heart disease and Alzheimer's. Although eating a diet rich in vitamin antioxidants can lower your risk for disease, and lab experiments show that antioxidants counter the cell damage of free radicals, public health authorities can't categorically say antioxidants prevent disease.

Everything in Moderation

Other antioxidants include beta-carotene, lutein, lycopene, selenium, catechins, coenzyme Q10, flavonoids and anthocyanins. The National Center for Complementary and Alternative Medicine, or NCCAM, reports antioxidants, as long as you are getting them in food, are considered safe. Antioxidant supplements have also not been associated with major adverse effects either; however, Steven Copp, a Kansas State University researcher, told Science Daily that taking a large amount of antioxidants can be harmful. There are also pro-oxidants that your body needs, and too many antioxidants can counter the effects of these substances. This can result in issues with dilation of blood vessels and the delivery of oxygen to your muscles. Authorities with NCCAM also say that beta-carotene supplements may increase the risk of lung cancer in smokers and, certain people may experience bleeding problems when they take vitamin E supplements. NCCAM advises you to not use antioxidants in place of conventional medical care and to always consult your doctor before deciding to use antioxidant supplements.