Because the body can’t make most vitamins, these nutrients must come from natural food sources or dietary supplements. Vitamins play a key role in the body’s energy metabolism and immune system function. Although the body only needs a small amount of each, vitamins contribute to normal cell growth and development. However, your body must be able to absorb these nutrients efficiently.
Types of Vitamins
There are two types of vitamins – water-soluble vitamins that dissolve in water and fat-soluble vitamins, which are stored in the liver and fatty tissue. Once your stomach breaks down the food you eat into smaller pieces, the small intestine breaks it down more so that your body can absorb the vitamins. Nutrients are absorbed through the lining of the small intestine and transferred into the bloodstream, where they are carried to the cells. Because your body cannot easily store water-soluble vitamins, you excrete excess amounts of these vitamins in urine.
Water-Soluble Vitamins
The B vitamins and vitamin C are water-soluble vitamins that are easily absorbed. Since your body cannot store these vitamins, they must be replaced regularly through diet. The body needs B vitamins for healthy skin, nervous system function, good vision and red blood cell formation. Some of the B vitamins also aid in digestion, protein metabolism and hormone production. Vitamin C is an antioxidant vitamin that plays a role in collagen production, wound healing and maintaining strong bones and teeth. This water-soluble vitamin also aids in immune system function and helps increase absorption of the minerals iron and calcium. Vegetables, whole grains, meat, eggs, nuts, seeds and dairy products are major food sources of B-complex vitamins. Bell peppers, broccoli, oranges, strawberries, cantaloupe, papaya and Brussels sprouts are excellent sources of vitamin C.
Fat-Soluble Vitamins
Vitamins A, D, E and K are fat-soluble vitamins that your body doesn’t have to replenish every day. Except for vitamin K, the body eliminates these vitamins more slowly than water-soluble vitamins. Diseases that decrease the body’s absorption of fat can decrease the absorption of these vitamins. Night blindness is an early symptom of vitamin A deficiency. Vitamin D deficiency in children leads to rickets, a disease that causes bones to soften and break easily. Extended use of antibiotics and fat malabsorption syndrome are causes of vitamin K deficiency. Vitamin E deficiency is rare. High doses or excessive supplementation of fat-soluble vitamins can lead to health problems as well.
Malabsorption Syndrome
Malabsorption syndrome occurs when the body is unable to properly absorb vitamins, minerals or other essential nutrients. The condition, which is caused by a variety of factors, can lead to nutritional deficiencies. In some cases, the body fails to produce the enzymes or bile needed to digest certain nutrients. Congenital defects or conditions such as irritable bowel syndrome, inflammatory bowel disease, cystic fibrosis, celiac disease or chronic pancreatitis can also lead to malabsorption syndrome. Common symptoms include weight loss, anemia, muscle cramping, edema and diarrhea or constipation.
References
- National Institute of Diabetes and Digestive and Kidney Diseases; Your Digestive System and How It Works; April 2008
- Colorado State University Extension; Water-Soluble Vitamins; J. Anderson, et al.; August 2011
- Colorado State University Extension; Fat-Soluble Vitamins; J. Anderson, et al.; August 2011
- EndoNurse; Malabsorption Syndrome; April 2006
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