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A Complete Guide To Vitamins & Its Importance For Human Body

When we discuss ways to improve our health, we mostly talk about lifestyle changes and the need to exercise regularly. While these are pro-tips and can really turn your health around, what we often overlook is the importance of a special group of nutrients. We are referring to VITAMINS!

Vitamins are a bunch of organic compounds. They are found naturally in plants and animals. They function the same way as minerals, with the main difference being minerals are inorganic matter that we source from the earth and water. 

Vitamins are absolutely crucial for the growth and the maintenance of good health. In this context, let us share a fun fact – The word ‘Vitamin’ is derived from 2 Latin words – ‘Vita’ means Life and ‘Amine’ means amino acid (initially vitamins were incorrectly thought to be amino acids). 

Let us explore these wondrous nutrients.

Vitamin H, more commonly known as biotin, is part of the B complex group of vitamins. Vitamin H is needed for healthy skin, hair, nails. They also help the nervous system function properly.

Dr. M.G. Kartheeka, MBBS, MD

Types of Vitamins, their sources and deficiency symptoms

We know of 13 types of vitamins. Let’s learn more about them:

Types of VitaminsSourcesFunctionsDeficiency symptoms
Vitamin A  Cheese, eggs, oily fish, milk and yoghurt.Maintenance of bones, eyesight and immune function. Dry skin and eyes, night blindness, throat and chest infections.
Vitamin C Citrus fruits, berries, peppers, broccoli and potatoes.Acts as an antioxidant and helps in the absorption of iron keeping skin healthy and helps in wound healing.Weakness and bleeding gums.
Vitamin D Sunlight, egg yolk, oily fish and red meat.Is needed for the utilization of calcium and for maintaining the balance of calcium and phosphorus.Muscle and bone pain, bony deformities in children and mental health-related problems.
Vitamin E Plant seed oil, almonds, peanuts, peanut butter, wheat germ, egg yolk, pumpkin and red bell pepper.An antioxidant that helps in immune function.Deficiency is rare – muscle and nerve damage, inability to control muscle movements and loss of sensation in the limbs.
Vitamin K Leafy green vegetables, whole grains and vegetable oils.Helps in the formation of blood clots in case of injuries to prevent haemorrhage.Frequent bruising, heavy menstrual flow and excessive bleeding from wounds.
Vitamin B1 (also known as thiamine) Whole grains, peas, bananas, oranges, liver and nuts.Helps to transform carbohydrates into energy. Loss of appetite, irritability, muscle weakness and blurry vision. 
Vitamin B2 (also known as riboflavin) Milk, eggs, mushroom and yoghurt.Aids in the collaboration of other vitamins and also helps to keep RBCs healthy. Swelling of the mouth and throat, swollen lips, hair loss and skin disorders.
Vitamin B3 (also known as niacin) Saltwater fishes, liver, turkey and chicken.Helps in the utilization of proteins and fats, also keeps the skin and hair healthy.Scaly skin, rashes, headache, diarrhoea and vomiting.
Vitamin B5 (also known as pantothenic acid) Mushroom, avocados, broccoli, peanuts, chickpeas, eggs, milk and sunflower seeds.Acts as an anti-inflammatory agent and helps in the healing of wounds. Insomnia, vomiting, stomach pain and depression.
Vitamin B7 (also known as biotin) Sweet potatoes, avocado, salmon, eggs, seeds and nuts.Helps the body produce vital enzymes that are essential for our metabolism.Scaly skin, hair loss, conjunctivitis and lethargy.
Vitamin B6 Bananas, oats, peanuts and chicken.Crucial for brain growth and function.Seizures, compromised immunity, confusion and depression.
Vitamin B12 (also known as cyanocobalamin) Milk, cheese, eggs and meat.Helps in red blood cell formation and the nervous system.Tingling sensation in hands and feet, yellowness of skin, swollen tongue, mouth ulcers, anaemia and depression.
Folate (also known as folic acid or Vitamin B9) Spinach, beet, asparagus, turnip and beans, whole grains and cereals.It is important for cell division and the maturation of blood cells. Fatigue, lethargy, pallor and anaemia.

These types of vitamins can be further classified as:

There are two more compounds that resemble and act like vitamins without being labelled as vitamins:

Commonly searched products containing multivitamins:

ProductPrice
Neurobion Forte Tablet 30’s₹29.5
Neurobio Forte Strip of 10 Tablets₹8.95
Besosules Strip of 20 Capsules₹38.82
Becosules Z Strip of 15 Capsules₹26.7
Becosules Z Strip of 20 Capsules₹39.07
Zincovit Strip of 15 Tablets (green)₹89.25
Zincovit Strip of 15 Tablets (red)89.25
Zincovit Tablet 10’s₹76.5
Beplex Forte Strip of 20 Tablets₹33.05

The need for Vitamin supplements

There could be several reasons why people do not consume the right proportions of all the different vitamins:

Vitamins B6, C and E along with micronutrients like zinc, selenium, iron and copper are important for maintaining a healthy immune system in an individual, repeated infections could be a warning sign of deficiency of these vitamins and micronutrients.

Dr. Ashish Bajaj, M.B.B.S., M.D

Precautions with Vitamin Supplements

Taking multivitamins should always be done in dialogue with your doctor or nutritionist. Sometimes, vitamin supplements can cause side effects when consumed in excess or even if your body reacts badly to the ingredients of a particular supplement. Constipation and stomach pain may occur initially (usually it goes away after a few days). Read the ingredient list for any supplement you take to ensure that you are not allergic to anything in it. Also, inform your doctor about any existing medical conditions you have before you start taking a new multivitamin supplement.

How to measure Vitamin Levels 

If you think you may be experiencing symptoms of vitamin deficiency and wondering how to check vitamin levels,  you can opt for these tests:

How to interpret test results

Test results are easy to interpret. Usually, reports contain columns for expected levels of the vitamins for which you got tested and the actual levels in your system as revealed by the test. This can tell you if your level is lower, higher or at par with the normal level.

For further clarity, you can ask your doctor to go over the reports.

Why is it important to test the vitamin levels? 

It is important to keep a tab on your vitamin levels whether you are taking supplements or not. Sometimes symptoms don’t show up until very late and a test is like a preventive healthcare check. It will tell you if you need to increase the intake of specific vitamins.

Similarly, even if you are taking vitamin supplements, vitamin level checks are just as important to ensure that there isn’t too much of a particular vitamin in your system because that leads to toxicity.

Also Read: What is Biotin? Your Comprehensive Guide to Understanding Its Role and Benefits

Tips to maintain good vitamin levels and what to do if you are deficient

Methods of preventing and treating vitamin deficiencies are practically the same:

  1. Your diet should comprise:
  1. Lifestyle changes:
  1. People with deficiencies can also take vitamin supplements but only on being recommended by their doctors.

Be mindful of your diet. A proper diet is more than enough to meet your daily requirement of the different vitamins. Paired with a few healthy lifestyle choices, you can easily avert major disorders.

PharmEasy Recommends: PharmEasy Multivitamin Multimineral

Eat and maintain good levels of vitamins and keep a tab on the same with timely tests.

Also Read: Vitamin B Complex Benefits: Exploring Research-Based Health Perks

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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8 Vitamin K Deficiency Symptoms To Watch Out For!

Vitamin K is an essential constituent of the blood clotting process. Recent research into the vitamin has revealed that it works as an anti-cancer remedy, helps in bone formation, and increases sensitivity to insulin. It is a fat-soluble vitamin and is formed of two components, vitamin K1, which can be obtained from vegetables and vitamin K2, which can be derived from animal products like cheese, meats, and eggs. It is mostly found in babies, especially newborns. Therefore, they are given a dose of vitamin K injection as a standard practice while leaving the hospital to avoid vitamin K deficiency.

Causes of vitamin K deficiency

A vitamin K deficiency has more chance of affecting a newborn infant than of affecting a grown adult. Vitamin K deficiency may have more chance of developing under the circumstances of the following risk factors:  

Vitamin K deficiency is commonly noted in alcoholic liver disease and Open heart surgery patients taking warfarin. Vitamin K tablets are now available for ease of treatment.

Dr. M.G. Kartheeka, MBBS, MD

The chances of adults developing deficiencies of this vitamin are quite rare. However, if they do, it can have severe repercussions. This is because the vitamin K deficiency disease list is a long one! Low levels of vitamin K can increase the risks of developing heart disease and stroke. Those who suffer from celiac or Crohn’s disease are at risk. Also, people who are severely malnourished or who are on medication that leads to insufficient absorption of the vitamin. Let us look at some of the signs of vitamin K deficiency.

  1. Easy Bruising

Those who suffer from vitamin K deficiency get easily bruised. Sometimes, a little bump can manifest as a large bruise that does not heal quickly.

  1. Excessive Bleeding

Low levels of vitamin K lead to extreme bleeding wounds, injections, and body parts, especially from the gums or nose.

  1. Heavy and Painful Menstruation

Women may suffer from heavy periods accompanied by pain. Known as Menorrhagia, the condition can afflict almost one-fifth of women in the reproductive age bracket. Pre Menstrual Syndrome (PMS) is also prevalent more in women with vitamin K deficiency.

  1. The Risk to Gastrointestinal Tract

There are also risks of having gastrointestinal hemorrhaging and bleeding, which might be visible as blood in the stools and urine.

  1. Risk to Skeletal Health

Deficiency of vitamin K leads to a loss of bone density. Frequent fractures, pain, and aches in the joints and the bones are signs of vitamin K deficiency. People with low levels of this vitamin leads are at risk of developing osteoporosis. Women who are past the menopausal age are more vulnerable than younger women. Read more  10  foods to strong bones.

  1. The risk to Cardiac Health

An optimum amount of vitamin K leads to efficient heart functioning. Deficiency leads to calcification of the arteries as this vitamin is responsible for leading calcium away from the arteries to prevent plaque formation. Check for vitamin K deficiency if you have heart problems. Know more the different types of heart diseases.

  1. Bleeding Gums and Teeth

Another sure sign of vitamin K deficiency is excessive bleeding in gums and teeth.

  1. Danger to Newborns

Vitamin K deficiency is most common among newborns, due to low amounts of the vitamin being transmitted from the mother to the baby during pregnancy, naturally low levels in breast milk, and the baby’s body having trouble producing the vitamin on its own.

Vitamin K deficiency in newborns causes them to be at risk of developing a hemorrhagic disease known as HDN.

Vitamin K deficiency bleeding (VKDB), also known as hemorrhagic disease of the newborn, is a rare ailment caused by the blood’s inability to clot in infants with a vitamin K deficit. Internal bleeding, including in the gastrointestinal tract and the brain, can occur anywhere in the body. With late-onset VKDB, bleeding into the brain is very prevalent. Internal bleeding can be difficult to detect and can result in significant problems, including death. Signs aren’t always evident, and they can be mistaken for anything else.

Vitamin K Deficiency Diagnosis

The best treatment for a vitamin K deficiency is determined by the severity of the ailment, especially the severity of the accompanying bleeding, as well as the root cause.

Fresh frozen plasma will be administered if the bleeding becomes life-threatening. In some situations, especially after the person has received new frozen plasma, vitamin K supplements will be given to them, usually intravenously or into the muscle.

Prevention  

The majority of people consume enough vitamin K in their diet. Dark green leafy foods like spinach, parsley, broccoli, kale, cabbage, brussels sprouts, and salad greens are the finest sources.

Vitamin K pills may also be prescribed by your doctor. They can aid in blood clotting and may also aid in bone strength. However, don’t use them without first consulting your doctor, as they may react with other medications. You should also avoid taking more than your doctor suggests as this could be dangerous.

Eating a balanced diet, rich in vegetables and other sources, is a good way to ensure an excellent supply of vitamin K in the body. Raw cheese, yogurt, and green leafy vegetables are good choices. You can also opt for supplements if your doctor suggests so.

Also Read: Vitamin E Deficiency Symptoms & Causes

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6 Vitamins and Minerals Essential For Your Body Needs!

Our food provides us with all the essential vitamins and minerals for the proper functioning of our body. These ensure that metabolic processes work correctly. The best way to obtain essential vitamins and minerals is through a balanced, healthy diet. If that doesn’t suffice, then supplements are recommended. The information about these vitamins and minerals can seem too much to comprehend. We bring you a simplified list of the essential vitamins and minerals that your body needs.

1. Vitamin A

It is needed for healthy sight, skin and hair. Vitamin A also ensures the proper growth of the body. It is essential for pregnant women as it prevents maternal mortality. It is found abundantly in carrots, citrus, melons and sweet potatoes.

Vitamins, minerals and micronutrients are very essential for various bodily functions, including maintenance of health, metabolism and healthy tissues. If you encounter some symptoms of deficiency of any of these essential elements, always consult a physician and start taking supplements.

Dr. Ashish Bajaj, M.B.B.S., M.D.

2. Vitamin B

These are needed for immunity, for producing energy, proper neural health, supple skin and iron absorption. Whole grains, pulses, beans, bananas and peppers.

3. Vitamin C

Vitamin C is rich in antioxidants, strengthens blood vessels, provides elasticity to the skin and improves iron absorption. Citrus fruits, peppers, grapefruits, cantaloupe, kiwi, strawberries and guava are abundant in this vitamin.

4. Vitamin D

This vitamin is needed for a healthy skeletal system. It regulates the calcium and phosphate quantities in the body. Spending some time in the sun daily is known to boost vitamin D levels in the body. Mushrooms are another excellent source of this vitamin.

Adding to the blog Vitamin H or biotin is very important for skin , nails and hair health and among the minerals selenium is also important as deficiency produces keshans disease. Zinc is a important mineral for children.

Dr. M.G. Kartheeka, MBBS, MD

5. Vitamin E

This is a vital antioxidant and is essential for healthy skin, eyes and a robust immune system. It reduces the risk of developing dementia. Almonds, sunflower seeds and tomatoes are excellent sources of this vitamin.

6. Vitamin K

The blood cannot clot without the presence of this vitamin. It helps in wound healing and for healthy bones. A balanced diet ensures that a sufficient quantity of vitamin K is maintained. Leafy greens, broccoli and kale are good sources of vitamin K.

7. Folic Acid

It helps in the formation of red blood cells and reduces the risk of neural defects in the foetus, therefore is vital for pregnant women. Deficiency can lead to anaemia. Leafy greens, asparagus, beans, citrus, lentils, nuts and beetroot are good sources of folic acid.

Commonly searched products containing multivitamins:

ProductPrice
Neurobion Forte Tablet 30’s₹29.5
Neurobio Forte Strip of 10 Tablets₹8.95
Besosules Strip of 20 Capsules₹38.82
Becosules Z Strip of 15 Capsules₹26.7
Becosules Z Strip of 20 Capsules₹39.07
Zincovit Strip of 15 Tablets (green)₹89.25
Zincovit Strip of 15 Tablets (red)89.25
Zincovit Tablet 10’s₹76.5
Beplex Forte Strip of 20 Tablets₹33.05

Get your dose of vitamins with our LivEasy Multivitamin Family, Grab now!

Minerals

1. Iron

Iron is needed to maintain healthy blood and to build muscles naturally. Deficiency causes anaemia. Very high doses can be lethal. Leafy greens, soybeans, cereal, beans, lentils and pumpkin have a high amount of iron content.

2. Calcium

Calcium is needed for proper muscle contraction, sharp teeth and bones and flexibility. Too much can prohibit iron absorption in the body. Good sources of calcium are dairy products and tofu.

3. Zinc

Zinc is needed for proper growth, good immunity, and fertility. Beans, cashews and dark chocolate are rich in zinc.

4. Phosphorus

Phosphorus helps in maintaining healthy bones and energy production.

5. Magnesium

Magnesium is also needed for energy production and strong bones. It helps release parathyroid hormones.

Also Read: What is Biotin? Your Comprehensive Guide to Understanding Its Role and Benefits

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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