Top Vitamins for Nutrition and Health
What vitamins do you need to ensure proper nutrition and health? What are the best vitamins for boosting energy, improving fitness, or losing weight?
Vitamins for Energy
Boost energy to combat tiredness, fatigue and stress related low energy conditions.
The B vitamins are the group most associated with boosting and maintaining energy in the body.
Vitamin B1 (Thiamine) is involved in supporting mental health and benefitting mood.
Vitamin B2 (Riboflavin) assists in the reduction of oxidative stress which affects tiredness.
Vitamin B3 (Niacin) is linked to the support of brain function so can improve concentration and drive.
Vitamin B5 (Pantothenic Acid) plays a role in supporting neurotransmitters in the brain.
Vitamin B6 (Pyridoxine) helps to reduce fatigue and improves immunity.
Not a true vitamin as it's synthesised in the body, but Inositol, often referred to as Vitamin B8, assists in the communication between nerve cells.
Vitamins for Fitness
Fitness in the context of the effect of vitamins is the general state of health and well-being, and the ability to improve by taking part in sports and physical activities.
Vitamin B7 (Biotin) is important for converting food in the form of carbohydrates, proteins and fats into energy.
Vitamin C (Ascorbic acid) is an antioxidant and helps protect against exercise induced oxidative stress
Vitamin D is involved in the absorption of calcium, which is essential for use in muscle contractions, and phosphorus which us used in making ATP, the basic fuel for muscles.
Vitamin B12 (Cobalamin) is involved in the formation of red blood cells and the conversion of food into energy.
Vitamin B2 (Riboflavin) assists in the breakdown of protein, carbohydrates and fat, so that they can be converted into energy for the body.
Natural Vitamins
Natural vitamins are those obtained from natural whole food as part of the diet. These are considered different from vitamins made artificially, in an industrial process, even though the chemical composition may be exactly the same.
Synthetic vitamins, produced using industrial chemical processes, are identical in chemical structure to natural vitamins produced and found in food sources. There is some belief that the body absorbs and utilises synthetically produced vitamins differently from natural vitamins, but it is more likely that differences are due to natural vitamins being consumed along with a balance of other vitamins and minerals, carbs, fats, proteins, fibre etc that would occur naturally in the diet, and which has been genetically optimised. Consuming one vitamin alone in a higher dose may not include other essential elements that are required for its benefits to be shown.
Essential Vitamins
The essential vitamins that are needed by the body 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
Vitamins for Vegans
Vegans follow a diet that excludes any animal products, such as meat, dairy, and eggs.
Vitamin B12 (Cobalamin) is the main vitamin that vegans can lack in the diet. Vitamin B12 is involved in the formation of red blood cells, it helps metabolize proteins, and helps maintain a healthy nervous system. Nutritional Yeast is a good source of vitamin B12 and is popular with vegans.
The Vegan Society stated that "Vitamin B12 is made by micro-organisms, and isn't produced by plants. Fortified foods and supplements are the only proven reliable sources for vegans." So it is essential for vegans to ensure they are obtaining the required amount of Vitamin B12, either from carefully selected foods in the diet or by using Vitamin B12 supplements.
Vitamin B12 Deficiency
There are both medical and dietary causes of Vitamin B12 deficiency.
Pernicious anaemia is an autoimmune condition that affects the stomach, and is the most common cause of Vitamin B12 deficiency. Pernicious anaemia interferes with the absorption of Vitamin B12 in the stomach.
It is possible to suffer Vitamin B12 deficiency due to diet, and the most at risk are vegans as Vitamin B1 can not be obtained from plants. It can take a long time for the effects of a diet lacking in Vitamin B12 to show symptoms as the vitamin can be stored in the body for a few years.
Symptoms of Vitamin B12 deficiency are generally those of anaemia, with extreme tiredness (fatigue), lack of energy (lethargy), breathlessness and feeling faint common.
Organic Vitamins
Organic vitamins are those produced from certified organic sources.
Prenatal Vitamins
It is recommended that eating a healthy, varied diet in pregnancy, or if trying to get pregnant, is the best way of ensuring you get most of the required vitamins and minerals, but it recommended that a Folic Acid (Vitamin B9) supplement be taken. It is also suggested that a Vitamin D supplement be taken.
It is also recommended not to take any Vitamin A supplements while pregnant as too much can cause harm to the growing baby.
Vitamins for Weight Loss
If you've been trying different diets and not getting the results promised then it may be time to check that you are getting enough vitamins as a restricted diet could affect the amount of specific vitamins in the your daily food intake. If your diet cuts out major food groups, or focuses heavily on a tight selection of foods, then there is the danger of missing out on essential vitamins that could cause deficiency and interfere with body processes or cause a lack of energy and fatigue leading to reduced exercise.
The B Vitamins are important for maintaining metabolism. The B vitamins main functions are to assist the body to metabolize carbohydrates, proteins, and fats into energy for the body to use efficiently. Any deficiency in the B Vitamins can reduce the effectiveness of the metabolism and thus the ability to burn fat.
Some studies have suggested that taking Vitamin D, along with calcium, can help with a diet to lose stomach fat. It is unclear the exact role that taking Vitamin D supplements can have in losing weight, but if there is a possibility of not getting enough sunlight to ensure the body can produce the required amount of Vitamin D then taking a supplement might be useful.
There is little evidence to indicate the weight loss claims for vitamins and other supplements are real or have ant effect. The only way to lose weight is to ensure less calories are taken in than are burnt by the body, either by restricting the diet or increasing the amount of exercise, or ideally both together. With a balanced diet there should be no need for supplements of Vitamins to help lose weight, but it may be useful to take a general B vitamin supplement to give peace of mind.
Other Vitamin Topics:
- Vitamin Supplements
- Multi Vitamins
- Vitamin Deficiency
- Vitamins for Children
- Vitamins for Men
- Vitamins for Women
- Vitamins for Arthritis
- Daily Vitamins