This article is part 1 of 2 and includes a small introduction and descriptions of vitamins A through B including optimal intakes.
Vitamins: An Overview
Vitamins are strictly organic compounds required by the biological systems within the body for normal functioning. All vitamins are correlated with specific enhancements of particular systems or biological functions within the body. All optimal intakes are provided for male adults (typically ages 18-50). These optimal intakes are averages, actual intake varies based on the individual based on age, lifestyle, diet, and location.
Retinol (Vitamin A)
Vitamin A, also known as retinol, has major implications in the visual system of the body. It is also suggested that vitamin A is capable of the prevention of specific types of cancer, decreases mortality rates of measles, acne treatments, aids in proper immune system functioning, and assists in the normal biological functioning of development and growth.
Optimal Intake: 900 micrograms
Thiamin (Vitamin B1)
Vitamin B1, also known as thiamin, is involved in various biological systems throughout the body. A short list of these functions includes; carbohydrate metabolism, hydrochloric acid production, multiple enzyme mechanisms within the nervous and muscle systems, and has been associated with certain cancers and Alzheimer’s disease.
Optimal Intake: 1.2 milligrams
Riboflavin (Vitamin B2)
Vitamin B2, also known as riboflavin, is necessary for normal metabolic functioning of specific systems within the body. Riboflavin has contributory factors involved with proper cell functioning, production of energy, and efficient development and growth. It is associated in particular with several conditions when not provided in adequate amounts including; anemia, cataracts, depression, migraine headaches, and certain cancers.
Optimal Intake: 1.3 milligrams
Niacin (Vitamin B3)
Vitamin B3, also known as niacin, is a necessary cofactor that in conjunction with other vitamins and minerals is essential to normal body functioning. Low quantities of niacin is associated with several conditions including; high cholesterol, atherosclerosis, Alzheimer’s disease, and osteoarthritis.
Optimal Intake: 17 milligrams
Pantothenic Acid (Vitamin B5)
Vitamin B5, also known as pantothenic acid, is necessary for the proper and efficient breakdown of certain fats, carbohydrates, and proteins. Currently, deficiencies in vitamin B5 have not been associated with any particular conditions, however, there is a strong correlation between B5 deficiencies and other B vitamin deficiencies.
Optimal Intake: 6 milligrams
Pyridoxine (Vitamin B6)
Vitamin B6, also known as pyridoxine, is has main responsibilities within the central nervous system. It is required for proper formation and maintenance of myelin, and for the synthesis of necessary neurotransmitters, including norepinephrine and serotonin. Failing to acquire adequate amounts of vitamin B6 is associated with several conditions; anemia, seizures, akathisia, asthma, angioplasty, and attention deficit disorder.
Optimal Intake: 1.3 milligrams
Biotin (Vitamin B7/Vitamin H)
Vitamin B7, also known as biotin and vitamin H, is associated with several health conditions, all pertaining to deficiencies of this vitamin; heart problems, high cholesterol, hair loss, and skin rash.
Optimal intake: 50 micrograms
Folate (Vitamin B9)
Vitamin B9, also known as folate, is widely used in combination with other B vitamins within a vast array of biological systems. It is associated with several conditions when not presented in adequate amounts to the body including; megaloblastic anemia, certain types of cancer, Alzheimer’s disease, chronic fatigue syndrome, and depression.
Optimal Intake: 400 micrograms
Vitamin B12
Vitamin B12 is mainly responsible for the generation and maintenance of healthy red blood cells and nerve cells. It is also necessary for the proper synthesis of DNA. The genetic material responsible for all cell replication is contained within DNA. Low quantities of vitamin B12 are associated with several conditions including; megaloblastic and pernicious anemias, angioplasty, Alzheimer’s disease, cardiovascular disease, and certain types of cancer.
Optimal intake: 2.4 micrograms
Find a great daily vitamin here.
Sources:
http://www.mayoclinic.com/health/vitamin-a/NS_patient-vitamina
http://www.mayoclinic.com/health/vitamin-b1/NS_patient-thiamin
http://www.mayoclinic.com/health/vitamin-B2/NS_patient-riboflavin
http://www.mayoclinic.com/health/niacin/NS_patient-niacin
http://www.mayoclinic.com/health/drug-information/DR601077
http://www.mayoclinic.com/health/vitamin-b6/NS_patient-b6
http://www.mayoclinic.com/health/drug-information/DR600259
