Vitamins, as the name suggests, are needed in small quantities for the proper functioning of the body and to stay healthy. Sources of vitamins are plant and animal-based food products and dietary supplements. Some vitamins are also synthesized by the human body from food products. 

There are a total of 13 vitamins needed by the body for its proper functioning, out of which 9 are water soluble and 4 are fat soluble. Water soluble vitamins dissolve in water, so there is no need to take these vitamins with food for their absorption but fat-soluble vitamins should be taken with meals containing fat for absorption. All these vitamins are needed in varying amounts. Some people need supplementation of these vitamins to fulfill their nutritional requirements. 

 

List of fat-soluble vitamins:

• Vitamin A

• Vitamin D

• Vitamin E

• Vitamin k

 

List of water-soluble vitamins

• Vitamin B1 (Thiamine)

• Vitamin B2 (Riboflavin)

• Vitamin B3 (Niacin)

•  Vitamin B5 (Pantothenic acid)

• Vitamin B6 ( Pyridoxine)

• Vitamin B7 (Biotin)

• Vitamin B9 (Folic acid)

• Vitamin B12 (Cobalamin)

• Vitamin C (Ascorbic acid)

 

Functions of B Vitamins

 

Dietary sources of B vitamins and their daily needs

 

Who is at greater risk of developing Vitamin B deficiency?

The deficiency of B vitamins is more common in pregnant women and older adults. Deficiencies in B vitamins are more likely in people with conditions like Crohn's disease, celiac disease, HIV, and alcohol use disorder.

Vitamin B deficiency can cause a variety of symptoms, depending on which B vitamin you're lacking.

Anemia or a weakened immune system are just a few of the possible symptoms. Skin rashes are also common in vitamin B deficiency.

Your doctor may recommend vitamin supplements or eat more foods that contain the vitamin to treat a B vitamin deficiency.

 

Deficiency symptoms and the factors which increase the risk of deficiency

Our body needs B vitamins to function properly. They help the body convert food into energy (metabolism), produce new blood cells, and maintain healthy skin, brain, and other body tissues.

 

 

Side effects of excess intake of B vitamins:

• Vitamin B1 (Thiamine): There isn't enough research to say whether daily high doses of thiamine supplements have any negative effects.

• Vitamin B2 (Riboflavin): High daily doses of riboflavin supplements aren't proven to have any adverse effects yet.

• Vitamin B3 (Niacin): High doses of nicotinic acid supplements can result in flushing of the skin. Long-term use at high doses can damage the liver. High daily doses of nicotinamide supplements haven't been proven to have any adverse effects.

• Vitamin B5 (Pantothenic acid): There is no standard amount of pantothenic acid required set till now. Many foods contain pantothenic acid, so you should be able to get all the vitamins you need from your diet. The body does not store pantothenic acid, so it must be consumed daily.

• Vitamin B6 (Pyridoxine): To avoid overdosing on a supplement, it's best to stick to the recommended dosage.  Peripheral neuropathy can occur in the arms and legs if you take more than 200mg of vitamin B6 daily.

When you stop taking the supplements, this problem is likely to improve. Vitamin B6 can have a long-term effect on some people, particularly if they have taken large doses for a long period. Vitamin B6 at doses between 10 and 200 mg has not been proven to have an effect. As a result, it's not clear how long these doses can be safely consumed.

• Vitamin B7 (Biotin): There isn't enough research to say whether daily high doses of biotin supplements have any negative effects.

• Vitamin B9 (Folic acid): Vitamin B12 deficiency can be masked by taking folic acid doses higher than 1mg, which can lead to nerve damage if it isn't diagnosed and treated. Because vitamin B12 absorption decreases with age, this poses a particular problem for the elderly.

• Vitamin B12 (Cobalamin): There isn't enough research to say whether daily high doses of vitamin B12 supplements have any negative effects.

 

Best time for the intake of supplements

Water soluble vitamins don’t need to be taken with food for their better absorption. But water-soluble vitamins should be consumed regularly because unlike fat-soluble vitamins they are not stored readily in the body tissues. 

Vitamin A: To increase the absorption of vitamin A supplements, it is recommended to take it with a fat-containing meal.

B Vitamins: Each of the eight B vitamins can be purchased separately or in a B complex supplement that contains all eight. It's okay to take them with or without food, and at any time of day or night, because they're water-soluble. Because of their crucial role in nutrient metabolism and energy production, taking B vitamins first thing in the morning is frequently advised. If you're taking B vitamins on an empty stomach, you may want to consider doing so. B12 deficiency patients should take their supplements on an empty stomach with water, for example, to ensure maximum absorption.

Vitamin C: Ascorbic acid, ascorbic acid with bioflavonoids, liposomal vitamin C, and calcium ascorbate are forms of vitamin C supplements. Food-based ascorbic acid supplements have a bioavailability that is comparable to that of food-based ascorbic acid supplements. Vitamin C supplements can be taken at any time of the day with or without a meal. However, taking ascorbic acid with food can help reduce the risk of gastrointestinal side effects due to its high acidity.

Vitamin D: To increase the absorption of vitamin D supplements, it is recommended to take it with a fat-containing meal. Also, taking vitamin D supplements with vitamin E may affect the absorption of vitamin D, and in contrast, taking it with vitamin K may benefit bone mineral density. 

Vitamin E: It is not necessary to take vitamin E supplements with fat-containing meals as long as you consume enough fat at subsequent meals.

Vitamin K: It is recommended to take vitamin K with a fat-containing meal or snacks at any time of the day.