List All Vitamins
Getting To Know All The Vitamins

Because the body cannot synthesize or make vitamins by itself, it is very important we get the right type and amount of vitamins from our meals.

Getting to know the list of all vitamins, what they do, how much of each is needed daily by our body, and where to get them from, is vital if we must know and master how to employ these "vital amines" for optimal benefit.

There are thirteen (13) different vitamins known to man. They are generally classified into two groups: fat soluble and water soluble vitamins. This classification is only done to reflect the medium in which the vitamins are dissolved and easily found. We need both types or classes of vitamins for maintaining good health and conquering diseases.

We list all vitamins in both groups together as well as provide a brief summary of what they do and where they can be found. They are:

Vitamin A

Vitamin A is also called Retinol.

It is a fat soluble vitamin. This compound in it's original form can only be found in food of animal origin. It's preformed analogue is found in fruits and vegetables as carotene. Carotene is split by the enzymes of the intestines to form vitamin A (that is why carotene is often referred to as Pro-Vitamin A).

Vitamin A is essential for good vision. It is also important for proper growth and development of the unborn child. Vitamin A helps in maintaining the structure and integrity of cells that line must surfaces and cavities in our body...cells called epithelial cells. It also helps in enhancing fertility, good sperm motility, and protection against infections.

The Recommended daily allowance (RDA) of vitamin A is any thing from 500 to a maximum of 6000 IU (international unit) of this vitamin. Taking too much vitamin can cause very serious side effects.

Vitamin A can be obtained from:

• Liver
• milk
• Cheese and butter
• Carrots

A lack of vitamin A leads to problems like "night blindness", which is an inability or decrease ability to see in dim light. A deficiency of this vitamin can also lead to inflamed and sore eyes, dry and rough skin, poor sperm motility an problems with fertility, as well as increased susceptibility to infections.

Taking too much vitamin can lead to vitamin A toxicity. The symptoms and signs of vitamin A toxicity include:

• Rough skin
• Dry fluffy hair
• Enlarged liver and abdominal pain
• Severe headaches
• Malformed babies if taken injudiciously in pregnancy
• Blood disorders like raised erythrocyte sedimentation rate.

Over dose of vitamin A does not occur from the consumption of carrots or fruits an vegetables. This is because, for carotene to be converted to Vitamin A, there must be a deficit in the body.More on Vitamin A here

Vitamin B1

Also called thiamine. It was discovered in Japan in 1913 by Umetaro Suzuki, following an observation that rice bran helped cured patients of a disease called beriberi.

It is a water soluble vitamin. It is very important helper in many chemical processes in the body, especially for the utilization of glucose in energy production. It deficiency of this vitamin is common in those who drink too much alcohol.

Vitamin B1 can be found in many foods of animal and plant origin, though cereals are the best source of this essential vitamins. You can get vitamin B from wheat, rice bran, beans, lentils, cow peas, sorghum, millet, potatoes, brewer's yeast, eggs, milk, beef, and pork.

The recommended daily allowance of vitamin B1 is between 0.8 to 1.2 mg. In deficiency states, you can get replacements in form of vitamin B 1 supplement up to 100mg three times daily. Deficiency of this vitamin could lead to symptoms like confusion, very fast heart rate, high blood pressure, tremors, and unsteadiness in walking.

In severe forms, it could lead to a form of "madness" called Korsakoff's psychosis, as well as heart failure and problems with the nerves of the foot and hands. To list all vitamins without this is to ignore another important vitamin.

Vitamin B2

Another name for vitamin B2 is Riboflavin. It is another water soluble vitamin.

It helps to catalyze or enhance vital chemical reactions in the body, needed for making substances less toxic as well as in the break down and usage of carbohydrates.Sources of vitamin B2 include milk, eggs, fortified breakfast cereals and beef liver.

Deficiency or lack of vitamin B2 leads to soreness of the tongue, lips and angle of the mouth.

In deficiency states, a dose of up to 10mg daily may be required. The recommended daily allowance of vitamin B2 is about 1.3 to 1.8mg

Vitamin B3

You hardly will hear anyone talking of vitamin B3 as B3. It is more popularly known as Niacin or Nicotinamide and in the acidic state, it is called nicotinic acid. It is often called Vitamin B3 when there is a need to list all vitamins, making for simplicity. It is the third of the B vitamins to be discovered.

This vitamin is another water soluble vitamin. It is a derivative of the amino acid tryptophan, and it is a vital component of the enzymes, NAD and NADP required in energy release process. It also help in reducing cholesterol level in blood.

A deficiency of vitamin B3 leads to a disease called pellagra characterized by a scalding rash on neck often, or any other symmetrical spot in the body that is exposed to light, diarrhoea, and forgetfulness and confusion.

Deficiency of this vitamin is not uncommon in deprived communities or in alcoholics.

The main source of vitamin B3 or niacin are beef liver, beans and pulses, fish, potatoes, nuts, and meat. Egg is particularly not a good source of this essential vitamin.The recommended daily allowance of vitamin B3 is 13 to 20mg daily.

Vitamin B5

Chemical name is Pantothenic acid.

It is another of the B vitamins involved the regulation of both the synthesis and utilization of carbohydrates, proteins and fat.

It a component of the enzyme Co-Enzyme A (COA). It is a vitamin found in almost all food types, and can be produced in the gut by bacteria.

It is believed to be very helpful in the treatment of acne, ulcers, and in lowering blood lipid levels. It is also believed to boost fertility level.

Vitamin B6

Vitamin B6 is also called Pyridoxine.

It is needed for the functioning of a large number of enzymes in the body that helps with the metabolism of amino acids.

It is also very important for the production of chemicals that transmit impulses through our nerves and brain... no wonder a deficiency of this essential vitamin leads to confusion, peppery sensation or numbness on the body, arms and legs, as well as increased sleepiness.

Other symptoms of lack of this vitamin include soreness of the tongue, mouth, eyes, and rough dry skin.

Sources of this "essential to list all vitamins" include yeast, spinach, meat, bananas, tomatoes, fish, and yellow corn.

The recommended daily allowance for vitamin B6 is 1.1 to 1.9mg per day.

Toxicity can lead to a what doctors call peripheral neuropathy. No more than 10mg of this vitamin should be taken, unless so prescribed by a doctor.

Vitamin B7

In the list of all vitamins, this is the seventh B vitamin to be discovered. It is called biotin.

This vitamin is again needed in the proper metabolism of fat, proteins and carbohydrate.

It is found in most food especially egg yolk, liver, beans, and nuts.

Deficiency of vitamin B7 causes diarrhoea, hair loss, dry scaly skin, depression, fatigue and numbness.

Vitamin B9

Vitamin B9, known as folic acid is a water soluble member of the family of vitamin B. This vitamin is easily broken down during cooking, it must be taken during food preparation. Also, because it is soluble in water, the body may contain only small amounts. As it is constantly lost in the flow of urine and cooking, it is important to continually resupply Folic acid.

The benefits of folic acid in the body in many other ways

1. To support the development of baby before and during pregnacy.
2. Vitamin B9 help maintain the normal development of neural tube.
3. Vitamin B9 is needed to help form the DNA and other nucleic acids.
4. Plays a role in the development of serotonin, the neurotransmitter responsible for regulating sleep, mood and appetite.
5. It helps the digestive process and also protect against the development of cervical cancer.

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Sources of Vitamin B9

Dark green vegetable, liver, kidney, eggs synthesised in colon.

Vitamin B9 deficiency symptoms
Anaemia, deficiency at conception and during early pregnacy is linked to an increased incidence of spina bifida.

Daily recommendation intake (adult) 200µg to 400µg.