Vitamins: Uses, Side-Effects and Safety Information

Vitamins are essential nutrients the body needs in small amounts for growth, protection against infection, and better functioning. 

There are different types of vitamins, and each plays its own unique role in immunity and overall well-being.

Your body can’t make most of them, so you have to get them from food (or supplements when necessary).

This guide, written from a pharmacist’s view, will teach you everything you need to know about vitamins, their uses, and how to take them to achieve better results.

If you need help with the choice of vitamins to take or how to take them, consult a Pharmacist at Me and You Pharma for professional health advice.

List of Vitamins

There are 13 important vitamins the body needs to function properly. They are:

• Vitamin A 

• Vitamin B1

• Vitamin B2

• Vitamin B3

• Vitamin B5

• Vitamin B6

• Vitamin B7

• Vitamin B9

• Vitamin B12

• Vitamin C

• Vitamin D

• Vitamin E

• Vitamin K

The list of vitamins above is further grouped into two categories according to how the body absorbs and stores them:

The fat-soluble vitamins

They are stored in the body fat and they consist of vitamins A, D, E, and K. It is best absorbed by the body when taken with fatty foods. 

The water-soluble vitamins

They are needed in the body for daily nourishment, and they consist of vitamins B and C. They are not stored in the body for a long period of time. The body removes them easily, and it needs to be taken more regularly to keep its levels in check.

Why are Vitamins Important?

They are of importance to us because of the vital roles they play in supporting our health. They help to promote healthy ageing because most vitamins, like  A, C, and E, are good antioxidants, which are compounds the body produces to help protect the cells of the body from the damage that comes with ageing.

Vitamin E plays an important role in our heart health. It helps to reduce blood pressure, prevents the formation of plaques, which are deposits of fat that block the blood vessels, thus preventing stroke.

Vitamin C helps boost our immune system,  a system that helps the body fight infections easily.

Types of Vitamins and Their Specific Uses

Foods are rich in different vitamins, and knowing these vitamins, what they do, and their food sources can help you make the right choice.

Vitamin A (Retinol)

Function: It helps to promote healthy bones and teeth, improve skin health, and help with better vision.

Food sources: There are several foods rich in vitamin A, like leafy vegetables, carrots, egg yolk, liver, beef, and fish.

Deficiency: Vitamin A deficiency leads to night blindness and dry skin.

Vitamin B1 (Thiamine)

Function: Vitamin B1 helps the body produce energy. This is very useful, especially if you are a busy professional or engage in a lot of physical activities. It is also of great benefit to your heart health.

Food Sources: Yeast, potatoes, oranges, eggs, and brown rice.

Deficiency: When there is a vitamin B1 deficiency, it causes Beri-Beri and Wernicke-Korsakoff syndrome, a disease caused by taking too much alcohol over a long period of time, leading to a vitamin B1 deficiency. 

Vitamin B2 (Riboflavin)

Function: It helps in the breakdown of food nutrients into glucose from the food we eat to provide energy for the body.

Food Sources: Dairy milk, yoghurt, eggs, cheese, and salmon.

Deficiency: Sore throat, mouth ulcer, and scaly lips.

Vitamin B3 (Niacin, Niacinamide)

Function: It is essential for the body’s growth and development, and it helps with the breakdown of the food we eat.

Food Sources: Eggs, bananas, green beans, salmon, and pork.

Deficiency: Scaly skin, itching, tiredness, pale skin, and scaling of the lips.

Vitamin B5 (Pantothenic acid)

Functions: It helps produce hormones and provides the energy the body needs. It also helps maintain hair, skin, and nails. You should consider this vitamin if you want to improve your skin health.

Food Sources: Cereals, chicken breast, broccoli, and avocados

Deficiency: Muscle pull, numbness, and tingling sensations.

Vitamin B6 (Pyridoxine)

Function: It helps in the production of antibodies, which are proteins the body uses to fight infections. It also helps to promote brain cells and mood stability.

Food Sources: Pork, soya beans, oats, chicken, and turkey are a few amongst many foods rich in vitamin B6.

Deficiency: Mental changes, anaemia, rashes.

Vitamin B7 (Biotin)

Function: It helps the body break down fats, carbohydrates, and proteins. It also helps to maintain healthy hair, skin, and nails.

Food Sources: Eggs, avocados, salmon, nuts, and seeds.

Deficiency: Loss of hair, tiredness, skin, or nail problems.

Vitamin B9 (Folic acid)

Function: It helps in the production of red blood cells and in the prevention of spine defects in newborn babies when taken during pregnancy.

Food Sources: Leafy green vegetables, broccoli, beans, citrus fruits.

Deficiency: Anaemia, heart disease, brain and spine defects in developing babies.

Vitamin B12

Function: It is important for the good development of nerves and the brain. It also helps to keep the red blood cells healthy.

Food Sources: Eggs, fish, milk, and other dairy products are foods rich in vitamin B12

Deficiency: Problems with learning, thinking, and remembering things.

Vitamin B17

Vitamin B17, also known as amygdalin, is a compound that is present in small amounts in different plants, nuts, and seeds. Laetrile is an artificial form of vitamin B17. It is not yet approved as a vitamin nor recognized by the Food and Drug Administration.

Function: It has anticancer properties and is also a good antioxidant, compounds that the body produces to protect its cells from damage.

Food Sources: Plant-based foods, mainly seeds, contain high amounts of vitamin B17; examples of these foods are apricot seeds, apples, grapes, cherries, and millets.

Deficiency: Its deficiency is not yet approved as a medical condition.

Vitamin C (Ascorbic Acid)

Function: It helps in the production of collagen, which is good for bone health, and it is very important in wound healing and improving immunity.

Food Sources: Citrus fruits, potatoes, pineapple, broccoli, peppers, and tomatoes.

Deficiency: Bleeding gums, fatigue, joint pain, difficulty in wound healing, dry hair and skin.

Vitamin D (Ergocalciferol, Cholecalciferol)

There are two forms of vitamin D: vitamin D2 (Ergocalciferol), which is obtained from plants, and vitamin D3 (Cholecalciferol), which is obtained from animals. The primary source of vitamin D is morning sunlight. People who live in environments where there is little or no sunlight may have problems getting enough vitamin D and may need to get more from foods and supplements.

Function: It helps to promote bone health and muscle function. It also strengthens the immune system to help the body fight infections. It also helps the body to absorb calcium better.

Food Sources: Mushrooms, eggs, egg yolks, salmon, and fortified cereals, which are cereals that contain micronutrients.

Deficiency: Weak and broken bones, bent bones in children, tiredness, tingling feeling in hands and feet.

Vitamin E (Tocopherol, Tocotrienol)

Vitamin E exists in two broad forms, tocopherol and tocotrienol, with tocotrienol being the best because it has better antioxidant properties.

Function: It is a good antioxidant, a free molecule that protects the body’s cells from stress. It keeps the immune system strong and also helps to widen blood vessels to improve the free flow of blood.

Food Sources: Almonds, avocados, mangoes, broccoli, and olive oil are examples of foods rich in vitamin E.

Deficiency: Difficulty walking, eye issues, muscle pain, and weakness.

Vitamin K (Phylloquinone, Menaquinone)

Vitamin K exists in two main forms, K1 (phylloquinone), gotten from plant-based sources, and K2 (menaquinone), gotten from animal-based sources. K2 can also be found in some fermented foods, which are foods produced when microorganisms like yeast and bacteria change carbohydrates to alcohol.

Function: It plays a primary role in blood clotting, which gives it its name, “the clotting vitamin”. It also promotes bone and heart health.

Food Sources: Salmon, leafy vegetables, cabbage, kiwi, and broccoli.

Deficiency: Excessive bleeding, weak bones, and muscles.

How To Take Vitamins Safely

You need to understand how you take vitamins depends on how your body absorbs them. Our bodies absorb vitamins differently, and this would play a crucial role in your choice of vitamins.

You may experience abdominal pain, diarrhea, bloating, hair loss, or even weight loss. This happens when you take a particular vitamin that your body cannot absorb. 

To find out how your body absorbs vitamins, always consult a healthcare professional to check for specific vitamin levels, says Dr Uzochukwu.

When is the Best Time To Take Vitamins?

Like every medication, vitamins have a recommended frequency of administration, when to take it, when best to take and whether or not you should take it with food.

• It is best to take water-soluble vitamins (B and C) with meals, preferably breakfast. It must not be taken with a fatty meal. They are absorbed better when taken with low-fat foods like yoghurt, cheese, or milk.

• Take fat-soluble vitamins (A, D, E, and K) with foods containing healthy fats. This can be taken after lunch or dinner when you are most likely to eat foods rich in healthy fats like eggs, fatty fish, or avocado.

• Vitamin B is best taken in the morning to help increase your energy levels and help you stay active throughout the day.

• Ensure you do not take vitamins on an empty stomach to prevent stomach upset.

How To Combine Vitamins For a Better Outcome

When combining vitamins, it is important that you speak with a doctor or a pharmacist for a more personalized outcome, as some vitamins affect the absorption and efficacy of other vitamins. For example,

• While taking vitamin D to improve bone health, it should be taken together with calcium, and this is because your body needs enough vitamin D to absorb calcium better.

• Vitamin C is best taken with iron when treating anaemia to increase iron absorption. It is also good to combine it with zinc for a better effect when taking it to improve your immune system.

How to Avoid Overdose and Drug Interactions

Vitamin Overdose occurs when you take too many vitamins, more than is necessary. To prevent overdose and drug interactions, here are a few things to note: 

• Fat-soluble vitamins (A, D, E, and K) that are not easily removed from the body may stay in the body for too long, and excess may lead to toxicity. This is why you should take vitamins as prescribed by your health care provider.

• Always speak with a health care professional before you start taking any vitamin or if you want to combine vitamins to get better results.

• Before starting any supplement while on medications like antibiotics and anticoagulants (a drug that prevents blood clotting), ensure you seek the advice of your health care provider.

If you are unsure about vitamins to take or start with, speak with a Pharmacist at Me and You Pharma for expert guidance.

When Do You Need Vitamin Supplements

Vitamins are needed in the body in very small amounts. Large amounts of them in the body can lead to toxicity. You may not need vitamin supplements if you eat a healthy, balanced diet. However, some groups may need vitamin supplements to support their health. You may need vitamin supplements :

• If you are pregnant or breastfeeding to support your body’s needs.
• When you are on a strict diet, usually during weight loss or if you are a vegetarian.
• During sickness or while recovering from an illness.
• When your body does not absorb enough vitamins in cases of malabsorption, which is the body’s inability to absorb nutrients from food.

Possible Side Effects

Taking too many vitamins can cause more harm than good, especially when taking multiple vitamins. Here are some side effects you may experience when taking vitamins:

• Constipation

• Abdominal Pain

• Nausea

• Fatigue

• Dizziness

•  Skin rash

What Happens if I Skip Vitamins for a Day?

Skipping vitamins for a few days will not cause any harm. Continue as soon as you remember, but also do not try taking the two pills to fill in the gap for the missed dose.

Speak to a Health Care Provider 

Vitamins are essential for daily function. It is often better to get your vitamins from food instead of supplements. You should support your daily vitamin intake with supplements when you don’t get enough from food or when you are proven to be vitamin deficient. 

Do not recommend vitamins for yourself without the guidance of a health professional.

At Me and You Pharma, we specialize in giving expert drug advice and drug resources. Contact Me and you Pharma to get expert drug guidance from licensed Pharmacists.