THE WORD ‘vitamine’ (from ‘amine’ – ‘of life’) was originally used to describe certain compounds thought to prevent certain diseases, such as beriberi and scurvy. the name was eventually altered to ‘vitamin’ as not all these compounds were in fact amines. They are all nutrients required in small amounts and which cannot be synthesised at all, or in sufficient quantities by an organism – so must be derived from the diet.
the minimum recognised amount needed per day to prevent deficiency is known as the RDA (Recommended Daily Amount) and were first defined during the 2nd World War in an effort to prevent deficiencies and diseases whilst rationing was in force. RDA’s are now set by the EU but still represent the minimum quantities required daily to maintain adequate levels in the body to prevent diseases.
Vitamins can be split into either water soluble or fat soluble types. the water soluble are generally safe to take in high strengths as any excess is simple lost in the urine. Fat soluble vitamins such as A,D,E and K tend to be stored in the body and can cause toxicity, especially in pregnancy. Indeed an early example of vitamin toxicity was discovered by polar explorers after eating polar bear liver which is very high in vitamin A. Headache, drowsiness and skin peeling are mild symptoms, but eating only 500g can be fatal!
Vitamin A (Retinol, retinal and carotinoids) is good for eyesight, growth, appetite and taste, deficiency often results in night blindness: RDA is 800 micrograms.
Vitamin B is further sub divided into several distinct vitamins:
Vitamin B1 (Thiamine) is good for nerves, digestion, muscles and heart. Deficiency, which is very common in heavy drinkers, can cause tingling in the fingers and toes, confusion, loss of balance, concentration and appetite. RDA is 1.4mg. B1 is destroyed by alcohol, heat and coffee.
Vitamin B2 (Riboflavin) is good for growth, skin, hair, nails and eyesight, also for the breakdown of fat, protein and carbohydrate. Deficiency causes itchy eyes, skin, lips, mouth and throat. RDA is 1.6mg. B2 is destroyed by light and alcohol.
Vitamin B3 (Niacin, nicotinamide) is required for energy production and controlling blood sugar levels. it also has a role in the nervous and digestive systems. Deficiency is rare but can cause weakness, fatigue, loss of appetite and skin problems. in extreme cases a condition called pellagra can develop resulting in weight loss, skin problems, depression and dementia. RDA is 18mg. Niacin has been used for many years to treat high cholesterol and triglycerides, but its side effect of flushing can limit its use, although taking an aspirin 30 minutes before a dose of niacin can reduce this effect.
Vitamin B5 (Pantothenic acid) is required for energy production and deficiency (which is very rare) can result in fatigue together with numbness and muscle cramps. RDA is 6mg.
Vitamin B6 (Pyridoxine) is good for skin and nerves and is often recommended for PMT. A sign of deficiency is skin inflammation. RDA is 2mg, but women taking the contraceptive pill may need more, however high doses can cause nerve damage so limit your daily dosage to no more than 100mg. B6 is destroyed by cooking, alcohol and oestrogen.
Vitamin B7 (Biotin) is used in several metabolic processes in the body, but deficiency is rare as it is synthesised in the bowel by natural “friendly” bacteria. no RDA is published.
Folic acid (also known as vitamin B9 or folacin) is involved in the production of red blood cells and is essential in early pregnancy to prevent birth defects such as spina bifida and cleft palate. A daily dose of 400mcg is recommended during the first 12 weeks of pregnancy and for anyone planning to have a child, otherwise the RDA is 200 micrograms. Deficiency can result in tiredness due to anaemia and a red tongue. Folic acid is destroyed by heat, light, oestrogen and water.
Vitamin B12 (Cobalamin) is involved in the making of red blood cells, forming nerves, and energy production. Deficiency can result in tiredness, anaemia, breathing difficulties and nerve dysfunction. RDA is 1 microgram. it is denatured by light, alcohol and oestrogen. Absorption of B12 is dependent on intrinsic factor secreted by the stomach so deficiency is often treated with injections rather than oral supplements.
Michael Lord BPharm(hons) MRPharmS, UK Pharmacist with 20 years experience. now at Health & Beauty Abroad, Flamenca Beach Commercial Centre, Orihuela Costa.
Tel: 96 532 5116 HealthandBeautyAbroad.com