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Our body has diverse needs that we must fulfil to ensure overall health. One of those needs is vitamins. You may saturate them through meals, but mostly natural sources are not enough. To solve such an issue, people consume synthetic vitamins. However, each person decides which way fits the most. Today I am sharing with you the most commonly consumed vitamins.

A vitamin capsule with various healthy foods bursting out into the air

For immune system building, vitamins are more than required. Appropriate amounts of vitamins protect your immune system from catching a cold, flu or any other infection. In this article, we will go through the most consumed vitamins, so let’s dive in. Learn more about Vitamins at Raw Powders.

Summary of Contents (Quick jump links)

Vitamin D

Vitamin D is the main product of sun exposure, but human beings can obtain it through other alternative ways (foods or supplements). Vitamin D provides many potential benefits, including teeth and bones support. By regulation of phosphorus and calcium levels, Vitamin D may even prevent Osteoporosis. Such signs as high blood pressure, hair loss, fatigue or muscle/back/bone pain might indicate Vitamin D deficiency. 

The climate can be a serious reason for Vitamin D deficiency. Individuals, living in sunny places, usually do not lack Vitamin D, and otherwise, living in rainy and cloudy places can cause low Vitamin D levels. Depending on your living area, and of course, other additional components as a daily activity, your immune system or regular meal choices, you may evaluate the risk of Vitamin D deficiency.

If you wish to obtain Vitamin D from natural sources, you have to know those foods that are rich with Vitamin D. Such sources include salmon, tuna or any other fatty fish, beef liver, mushrooms, butter, egg yolks and other. Learn more about Vitamin D here.

According to scientific findings, the recommended daily Vitamin D dosage depends on the person’s age. As for babies till 12 months, the regular dosage is 400 IU, for children and adults the maximum intake per day reaches 600 IU. It is definitely one of the most commonly consumed vitamins.

Vitamin C

Another in this list is Vitamin C, a water-soluble vitamin with many significant benefits. The natural sources of Vitamin C are fruits (acerola cherry, kiwi, lemon or orange)), some berries (strawberries and blackcurrants especially), vegetables such as broccoli or spinach. Our body cannot produce this vitamin, so we have to gain it from supplements or foods rich with Vitamin C.

According to scientific research, Vitamin C aids in reducing high blood pressure and preventing the risk of any heart disease. If you are experiencing iron deficiency, taking Vitamin C will improve the iron absorption. Some people also claim that Vitamin C is a great memory and thinking booster, and also tend to describe it as an antioxidant which prevents chronic diseases.

In recognition of Vitamin C deficiency, several signs may assist you. Vitamin C participates in collagen production, so lack of this vitamin may evoke skin issues as roughness. Particular negative changes such as hair, nails or skin deterioration can be indicators of Vitamin C deficiency. Problems with wound healing, joint health or bones can also be the causes, same with fatigue, anaemia, and weight gain.

Whilst vitamin c is commonly consumed it doesn’t need to be as it is so easy to get from your food.

Vitamin B

Vitamin B is a complex of several vitamins, including B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folic Acid) and B12 (Cobalamin). Each of them participates in many biological processes and provides various benefits regarding health maintenance.

Thiamine or Vitamin B1 supports our nerve system, guards our heart against any malaise, takes care of our digestion and overall immune system. The lack of Vitamin B1 may cause severe weight loss which can develop to anorexia. To saturate Vitamin B1, avoid drinking tea or coffee, which can cause a low absorption.

Riboflavin is the necessary participant in many chemical reactions related to skin, blood pressure, digestion and brain performance. Vitamin B2 alleviates the migraine, maintains skin, hair and nails, sometimes people use it to prevent memory loss or Alzheimer’s disease. However, in people with hepatitis, biliary obstruction or cirrhosis Riboflavin absorption is decreased, so to increase, we recommend you to take Riboflavin supplement or include more foods rich with this vitamin (liver, eggs and other).

Niacin is a booster of “good” cholesterol levels and reducer of triglycerides. B3 may aid in support of your heart, also in cases as type one diabetes. Vitamin B3 is consumed to improve your skin condition, brain performance and even help to cope with arthritis.

The primary benefit of Pantothenic Acid is healthy skin support, so bear in mind that appropriate levels of vitamin B5 may improve acne or other skin conditions. This vitamin supports vision, nerve system, digestion and blood condition. Hence, if you notice particular worsening related to those functions or such symptoms like irritability, burning feet or upper respiratory infection, do not eliminate the possibility of Vitamin B5 deficiency (even this is a rare case).

Low levels of Pyridoxine may appear within such conditions as liver or heart disease, alcoholism and other. Vitamin B6 is necessary to ensure healthy skin, nervous system or blood condition. Sometimes doctors prescribe Pyridoxine in treatment of a particular nerve disorder or when you are taking specific medication that causes low levels of Vitamin B6. 

Biotin is the primary vitamin to ensure healthy hair condition and therefore, necessary for people facing hair loss. Vitamin B7 participates in many chemical reactions that are responsible for skin and nails, so people facing any malaise related to it should add a supplemental Biotin or food sources like egg yolk, whole grains, bananas, liver or kidney.

Folic acid or Vitamin B9 is responsible for the development of babies brain. Doctors often prescribe B9 in anaemia, arthritis, psoriasis or Crohn’s treatment. This vitamin is essential in DNA synthesis and support. The lack of B9 might cause depression, autism or heart palpitations and other severe conditions. However, if you have epilepsy, lupus, type 2 diabetes, celiac disease, already mentioned rheumatoid arthritis or IBD, discuss taking Folic Acid with your doctor first.

The last but not least is Cobalamin or Vitamin B12. This vitamin is essential in the nervous system, brain functioning and blood state balance. Cobalamin also participates in DNA synthesis, absorption of Folic Acid and production of red blood cells. Hence, if you notice such signs as diarrhoea, issues with menstruation, yellow or pale skin, weight loss, that could indicate the deficiency of Vitamin B12.

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