A Comprehensive Guide to Vitamins

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A Comprehensive Guide to Vitamins

A Comprehensive Guide to Vitamins

What are vitamins and minerals?

Vitamins and minerals are micronutrients the body requires to carry out a range of standard functions. However, these micronutrients are not produced in our food but are derived from our food.
Vitamins are organic substances generally classified as fat-soluble or water-soluble. Fat-soluble vitamins (A, D, E, and K) dissolve in fat and tend to accumulate in the body.
Water-soluble vitamins (vitamin C and the B-complex vitamins, such as vitamin B6, vitamin B12, and Folate) must dissolve in water before the body can absorb them and therefore cannot be stored.
Any water-soluble vitamins unused by the body are primarily lost through urine.
Minerals are inorganic elements in soil and water, absorbed by plants or consumed by animals. While you’re likely familiar with calcium, sodium, and potassium, many other minerals, including trace minerals (e.g. copper, iodine, and zinc), are needed in tiny amounts. This is A Comprehensive Guide to Vitamins.

Fat-Soluble Vitamins

Fat-soluble vitamins are absorbed by the other in the food you eat. When interested in this way, they go with the fats stored in your body’s fat tissue and liver. ‌
Fat-soluble vitamins can star the body for a while.
When stored in your body’s fat, they can be stored for up to 6 months until your body needs them. ‌
The primary fat-soluble vitamins in your diet are vitamins A, D, E, and K. Each has an essential function and can be found in various foods.

Vitamin A

Role of Vitamin A:

Vitamin A has many vital functions in your body:

It strengthens your immune system.
It’s essential for your vision.
It supports reproductive functions.
Vitamin A promotes cell growth and the maintenance of your organs.‌

Sources of Vitamin A:

There are two types of vitamin A: One comes from animal products and the other from plant products.

Vitamin A from plants requires more work, so you must eat plenty of veggies to get enough vitamin A. ‌

Significant sources of vitamin A include:

Dairy
Liver
Some fish
Fortified grains
Carrots
Broccoli
Cantaloupe
Squash‌

Vitamin D

Role of Vitamin D:

Vitamin D works with calcium to strengthen your bones. It helps your muscles move and supports your immune system.

As you age, your body needs more vitamin D to keep your bones and muscles healthy. ‌this is a Comprehensive Guide to Vitamins

Sources of Vitamin D.

Vitamin D doesn’t occur naturally in most foods.

Instead, your body produces vitamin D when sunlight directly hits your skin, not through a window. ‌

Vitamin E

Role of Vitamin E:

Vitamin E supports your immune system and prevents blood clots.

Most importantly, vitamin E is an antioxidant that helps fight carcinogens and other cancer-causing agents. ‌

Sources of Vitamin E

You can find plenty of vitamin E in vegetable oils, nuts, and seeds. Green vegetables and fortified foods can give you extra vitamin E. ‌‌this is a Comprehensive Guide to Vitamins

Vitamin K

Role of Vitamin K:

Vitamin K plays a vital role in blood clotting. Without it, you bruise more quickly, and you bleed more freely. Vitamin K also supports your bone health and prevents diseases like osteoporosis.

Osteoporosis is when your bones become weak and brittle.

Sources of Vitamin K:

You can find vitamin K in a lot of different foods, including:

Leafy greens (spinach, kale, etc.)
Vegetable oils
Blueberries
Figs
Meat
Dairy
Soybeans

Water-Soluble Vitamins

Water-soluble vitamins aren’t long-term like fat-soluble vitamins. They don’t get stored in your body. They enter your bloodstream, and anything your body doesn’t need is eliminated through your urine. ‌

Since water-soluble vitamins don’t last long in your body, they need to be replenished frequently. ‌this is a Comprehensive Guide to Vitamins

The essential water-soluble vitamins are vitamin C and the collection of B vitamins, including:

B1 (thiamin)
B2 (Riboflavin)
B3 (Niacin)
B4 (pantothenic acid)
B6 (pyridoxine)
B7 (Biotin)
B9 (folic acid or Folate)
B12 (cobalamin)‌

Vitamin C

Role of Vitamin C:

There’s a reason vitamin C is the go-to vitamin when you get sick. It plays a vital role in your body.

Some of the functions include:

It’s an antioxidant that protects your cells from damage.
It makes collagen, a potent protein that helps wounds heal by providing the structure for your muscles, bones, and skin.
It helps your body absorb iron from the fruits and veggies you eat.
It supports your immune system to protect you from disease. ‌

Sources of Vitamin C:

You’ll get the most vitamin C from raw fruits and veggies.

The best foods to eat are:

Citrus fruits
Bell peppers
Broccoli
Strawberries
Cantaloupes
Tomatoes‌

B Vitamins

Roles of B Vitamins:

Each B vitamin plays a small role in the larger scheme of all the B vitamins. As a group, B vitamins help fuel your body. They create the energy your body needs to get through the day. ‌

One way the B vitamins do this is by promoting the formation of red blood cells. This helps deliver oxygen around your body and ensures every part is working. ‌‌this is a Comprehensive Guide to Vitamins

Vitamin B2 (Riboflavin): Plays a role in energy production and healthy skin.
Found in foods such as dairy products, leafy greens, and eggs.
Vitamin B3 (Niacin): Supports energy production and proper nervous system functioning. It is found in foods such as meat, fish, and nuts.
Vitamin B5 (Pantothenic Acid): Helps convert food into energy and supports hormone synthesis. Found in foods such as meat, whole grains, and avocados.
Vitamin B6 (Pyridoxine): Supports brain development and function, metabolism, and the immune system. It is found in foods such as poultry, fish, and bananas.
Vitamin B7 (Biotin): Essential for metabolism and healthy hair, skin, and nails. Found in foods such as eggs, nuts, and avocados.
Vitamin B9 (Folate): Important for cell growth and development, especially during pregnancy. Found in foods such as leafy greens, legumes, and citrus fruits.
Vitamin B12 (Cobalamin): Essential for nerve function and the production of red blood cells. It is found in animal products such as meat, fish, and dairy.

A Comprehensive Guide to Vitamins

Patient Counseling Points for Vitamins:

Vitamin A:

Advise patients to follow the recommended dosage, as excessive intake can lead to toxicity.
Inform patients that Vitamin A is essential for healthy vision, immune function, and growth and development.

Vitamin B1 (Thiamine):

Suggest taking Vitamin B1 with food to enhance absorption.
Highlight that Vitamin B1 is vital in energy production and maintaining a healthy nervous system.

Vitamin B2 (Riboflavin):

Explain that exposure to light can degrade Riboflavin, so storing supplements in a calm and dark place is recommended.
Inform patients that Riboflavin is essential for maintaining healthy skin, eyes, and a properly functioning metabolism.

Vitamin B3 (Niacin):

Warn about the potential side effects of Niacin, such as flushing and digestive upset, especially with high doses.
Emphasize the importance of Niacin for energy production and maintaining healthy skin, nerves, and digestion.

Vitamin B5 (Pantothenic Acid):

Suggest taking Pantothenic Acid with food to enhance absorption.
Inform patients that Pantothenic Acid is involved in energy production, hormone synthesis, and maintaining healthy skin and hair. ‌this is a Comprehensive Guide to Vitamins

Vitamin B6 (Pyridoxine):

Advise patients to avoid taking excessive doses of Vitamin B6, as it can cause nerve toxicity.
Highlight that Vitamin B6 is necessary for brain development, immune function, and the production of neurotransmitters.

Vitamin B7 (Biotin):

It is generally safe, but high doses may interfere with specific lab tests.
Inform patients that Biotin is essential for healthy hair, skin, nails, metabolism, and nerve function.

Vitamin B9 (Folate):

Suggest taking Folate with food to enhance absorption.
Emphasize the importance of Folate during pregnancy for proper fetal development and preventing congenital disabilities.

Vitamin B12 (Cobalamin):

Inform patients that Vitamin B12 is primarily found in animal-based foods, so vegans and vegetarians may need supplementation.
Highlight that Vitamin B12 is crucial for nerve function, red blood cell production, and DNA synthesis.

Vitamin C:

Mention that high doses of Vitamin C may cause digestive problems.

How do pharmacists use and recommend vitamins?

Pharmacists explain and recommend using different vitamins based on the individual’s needs.

They consider factors such as age, gender, medical conditions, and medication interactions. Here are a few steps on how pharmacists approach this:

Assess the individual’s nutritional needs: Pharmacists review their dietary habits, health conditions, and any symptoms or deficiencies they may be experiencing. They may also consider lifestyle factors such as pregnancy, breastfeeding, or athletic performance.
Identify the appropriate pharmacists on the assessment; pharmacists recommend vitamins that can fill nutritional gaps or address specific concerns. They consider vita, C, D, E, and vitamin D, vitamin E, and vitamin K, among others.
Explain the benefits: Pharmacists educate individuals about the potential benefits of each vitamin, such as supporting immune function, promoting healthy skin or bones, boosting energy levels, or reducing the risk of certain diseases.
Discuss potential risks or interactions: Pharmacists also inform individuals about any potential risks associated with excessive vitamin intake or interactions with other medications they may be taking. They make sure to address any concerns or contraindications, especially in cases of certain health conditions or prescription medications.

Guide dosage and administration: Pharmacists offer personalized recommendations on the appropriate dosage, frequency, and administration of the vitamins. They may also instruct individuals on the best time to take them or whether they should be taken with food or on an empty stomach.

Advise on reputable brands and quality: Pharmacists may recommend specific brands or manufacturers known for their quality and reliability.
They also guide how to read labels and look for third-party certifications to ensure the product’s quality and safety. ‌this is a Comprehensive Guide to Vitamins

Too Much of a Good Thing

Most patients know vitamin deficiency results in problems, but few ponder the issues caused by vitamin toxicity.
Annually, approximately 60,000 people ingest toxic amounts of vitamins.
About 75% of them involve children who apparently mistake vitamins for candy.1 Although these cases are rarely fatal, they are associated with various adverse effects

A Comprehensive Guide to Vitamins

Vitamins Counseling Issues

pharmacists need to know vitamin deficiency signs: fatigue, pale or yellowish skin tone, sordiarrhoeaand tongue, weight loss, diarrhea, tingling or numbness in hands and feet, muscle weakness, irritability, unsteady movements, confusion, and forgetfulness.

Most pharmacists do not routinely query patients on vitamin supplements. They should.

There are many issues to discuss that provide opportunities for pharmacists to offer counseling.

For example, vitamins K and E negatively impact anticoagulation therapy, and antioxidants such as vitamins C and E reduce the effectiveness of certain cancer chemotherapies.

Many drugs impact vitamin D metabolism. Antiepileptic medications (phenytoin, fosphenytoin, phenobarbital, and carbamazepine) can increase vitamin D’s metabolism.

Other medications—cholestyramine, colestipol, orlistat, mineral oil, and ketoconazole; reduce its absorption or interfere with its metabolism.

Many patients wonder if they need vitamin supplements at all.

Pharmacists should inform patients that the best way to meet nutrient needs is by consuming appropriate foods and that vitamin supplementation is only suggested for:

Individuals consuming fewer than 1600 calories per day.
Vegans, vegetarians, and anyone eliminating an entire food group from their diet.
Pregnant and breastfeeding women.
Postmenopausal women and women with heavy menstruation.
Individuals with chronic diarrhoea, food allergies, and food intolerance.
Individuals who have had surgical removal of portions of their digestive tract or bariatric bypass surgery.

Conclusion

Vitamins and minerals are micronutrients the body requires to carry out a range of standard functions. Generally classified as fat-soluble, either fat-soluble or water-soluble.
Most people should get all the nutrients they need by having a varied and balanced diet, although some may need extra supplements.

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