Reference Guide for Vitamins

Vitamin supplements abound and with good reason. Vitamins are essential for your body to function properly. Except for vitamin D, your body cannot manufacture vitamins on its own. The easiest way to make sure you get enough of a broad spectrum of vitamins is by eating a healthy, varied diet with plenty of fruits and vegetables, or by taking a daily multivitamin (or both).

B Complex Vitamins

• The B vitamins may be a little confusing because there are so many of them, and your body needs all of them to function efficiently. Vitamin B1, or thiamine, is essential for cognitive functions like memory. It helps turn food into energy and also maintains nerve growth. Vitamin B2, or riboflavin, aids in releasing energy and assists with the body's growth and development. B2 is also needed for the body's hormones and red blood cells. B3, or niacin, plays a role in over 50 bodily functions, such as manufacturing hormones, regulating cholesterol, and getting rid of toxins. B5, or pantothenic acid, also assists with energy metabolism, as well as hormones, red blood cells and producing vitamin D. B6, or pyridoxine, works to produce proteins, enzymes and hormones. It can help protect you from heart disease. B7, or biotin, is essential for energy metabolism. B9, or folic acid, works to prevent birth defects and heart disease, as well as playing a role in cell division and growth. B12, or cobalamin, also works with metabolism and red blood cells.

Vitamins C and D

• Vitamin C is well-known for its ability to boost the immune system. It may also help prevent cataracts, diabetes, asthma, stroke and heart disease. It also makes collagen, which is connective tissue that holds all the parts of your body in their proper place. Vitamin C is an antioxidant, which helps protect your cells from damage. Vitamin D is also important; it helps keep your bones strong and your immune system healthy, and it may help prevent cancer. Your body can naturally make vitamin D from sunlight. The ultraviolet light turns cholesterol under your skin into vitamin D.

Vitamins A, E and K

• Vitamin A is essential for your vision health and immune system. It helps guard against heart disease and cancer by destroying free radicals. Vitamin A also helps maintain the integrity of your bones and teeth. Vitamin E works with vitamins A and C to protect your body against free radicals. It boosts the immune system and may help prevent or treat complications from diabetes, such as neuropathy, and kidney problems. Vitamin K is important for your body's ability to clot blood. It is a fat-soluble vitamin that also helps your body use calcium efficiently to maintain bone health. Vitamin K deficiency is rare, but can be caused by long-term oral antibiotic use, by liver disease, or by eating very tiny amounts of green vegetables.