Benefits of Vitamins: The Complete List!

What Exactly is a Vitamin?

In everyday language, we would generally describe vitamins as essential elements for maintaining good health. A vitamin is defined as an organic substance which the body needs in order to function properly. Indeed, the word 'vitamin' comes from the Latin vita for life. Suffice to say then that these substances offer countless benefits for health and that our bodies need them on a daily basis!

To be more specific, scientists classify these substances as micronutrients, as distinct from macronutrients which include proteins, carbohydrates, fats, and fiber. The micronutrient family encompasses vitamins and minerals such as magnesium, calcium, and iron, and as the name suggests, the body only needs small amounts of these nutrients to ensure a multitude of functions.

What Roles do Vitamins Play?

Vitamins are involved in the development, functioning, and maintenance of the human body. The majority act as coenzymes or cofactors during various biological reactions. They are therefore recognized as playing a role in many of the body's functions. Though by no means exhaustive, the following list gives an overview of the function of vitamins:

• Growth, function, and renewal of cells;
• Metabolism of carbohydrates, fats, and proteins;
• Energy production;
• Development and maintenance of the skeleton;
• DNA synthesis;
• The body’s immune defenses;
• Healthy function of the brain and nervous system;
• Maintaining the skin and mucous membranes;
• Muscle tone;
• Etc.

However, all vitamins are different and do not fulfill the same roles. This article will explore their respective benefits.

The Vitamin Chart: What are the Different Types?

It is the structural differences between vitamins that make their roles so varied. The chemical structure of these substances gives them specific biochemical properties, roles, and benefits. To differentiate between them, scientists have established an international system of classification: each vitamin is allocated a letter from A to K.

Today, we recognize thirteen different families of vitamins of which the B group vitamins constitute a special case. There are eight different B vitamins, each with its own number: B1, B2, B3, B5, B6, B8, B9, and B12.

Vitamins are sometimes also classified according to whether they are water- or fat-soluble. A fat-soluble vitamin is able to dissolve in fats and can thus be stored in the body, whereas a water-soluble vitamin generally circulates in the body for a limited time before being used or removed. There are thus:

• The fat-soluble vitamins – primarily vitamins A, D, E, and K;
• And the water-soluble vitamins, including the well-known vitamin C and B complex.

What Benefits do Vitamins Offer?

As mentioned, vitamins have different roles and effects within the body. They act at various levels and participate in many functions. Here we describe the principal vitamin benefits.

Vitamin A: this is a fat-soluble vitamin offering many benefits, particularly for eye health. Indeed, vitamin A is a key component of rhodopsin, a protein that absorbs light. It also acts at various other levels in the body as it plays a role in cell growth and differentiation. It is essential for maintaining the skin, mucous membranes, lungs, and kidneys. Studies also suggest that vitamin A contributes to the body’s immune defenses and reproductive system.

Vitamin B1: also known as thiamine, this B group vitamin is particularly important for energy production. It plays an essential role in metabolizing energy from carbohydrates. It therefore participates in cell development and function throughout the body. Vitamin B1 may also be recognized for its action on the transmission of nerve impulses.

Vitamin B2: also known as riboflavin, this second B group vitamin is again central to the body’s energy production. It participates in all the biochemical reactions that take place when energy is produced from carbohydrates and fats. It may also offer benefits for vision, the skin, and mucous membranes.

Vitamin B3: sometimes referred to as vitamin PP or niacin, B3 is another of the body’s vitamins for energy. It may help reduce fatigue, as well as offering numerous other benefits. Vitamin B3 is primarily known for its effects on the digestive tract, nervous system, and skin. In a general sense, it should help maintain normal physiological function.

Vitamin B5: also known as pantothenic acid, this vitamin's main function is the synthesis of coenzyme A (CoA), a very important molecule that participates in many of the body's metabolic pathways. It is involved in carbohydrate, fat, and protein metabolism – for example, it breaks down fats to produce energy. It also contributes to the synthesis of certain hormones and neurotransmitters.

Vitamin B6: the body needs this vitamin for many different reactions. Also called pyridoxine, vitamin B6 is primarily known for its role in protein metabolism. It is also involved in glycogenesis – the release of glucose from stored glycogen. As well as helping to meet the body's energy needs, vitamin B6 plays a part in synthesizing neurotransmitters and producing hemoglobin in red blood cells.

Vitamin B8: in some countries, this is known as vitamin B7 or vitamin H. Scientists refer to it as biotin. Like other B group vitamins, it plays a role in energy production. It is recognized as contributing to normal energy metabolism, nervous system function, and mental function. It may also help maintain the health of the hair, skin, and mucous membranes.

Vitamin B9: one of the best-known of the B vitamins, this is also called folic acid or folate and is often highlighted for its importance during conception, pregnancy, and breastfeeding. In fact, this vitamin plays a key role in the development of all the body’s cells: nerve, skin, liver, intestines, etc. It is also involved in the renewal and functioning of red blood cells which are essential for healthy oxygenation of the body. Finally, vitamin B9 contributes to the synthesis of neurotransmitters, the chemical messengers required for healthy nervous system function.

Vitamin B12: also referred to as cobalamin, the last of the B group vitamins plays a key role in the healthy functioning of the nervous system and in DNA synthesis.

Vitamin C: offering multiple health benefits, vitamin C is unsurprisingly one of the best-known vitamins of all! It is primarily known for stimulating the body’s immune defenses. It is also a powerful natural antioxidant, helping the body face oxidative stress - the accumulation of highly-reactive oxygen species which are not positive for cells and are involved in premature aging of the body. Vitamin C also plays a role in other biochemical processes including intestinal absorption of iron and production of collagen, a protein essential for the formation of connective tissue in the skin, ligaments, and bones.

Vitamin D: this the famous sunshine vitamin! While vitamin D is produced in the skin as a result of the action of the sun’s ultraviolet rays, supplementation is very popular for ensuring the body’s needs are met. Vitamin D offers a wealth of benefits. Its main function is to increase intestinal absorption of calcium and phosphorus, two minerals essential for bone strength, tooth mineralization, and maintaining healthy cartilage. Vitamin D is also involved in cell renewal and in maintaining healthy muscle function and the body’s immune defenses.

Vitamin E: this shares certain features with vitamin C. First, vitamin E is a potent antioxidant, acting primarily to help with free radicals in regards to cell membranes and lipoproteins. Vitamin E is also able to stimulate the body’s immune defenses.

Vitamin K: this vitamin plays a major role in blood coagulation: the 'K' comes from the German word 'Koagulation'. However, this is not its only function. It also promotes the binding of calcium to bone matrix proteins thus contributing to bone strength. Studies show that an adequate intake of vitamin K helps maintain both normal cardiovascular function and healthy bones.

Note: vitamins continue to be widely studied today. New findings may emerge at any time. You should always consult a health professional before starting any supplementation regimen.

Where are Vitamins Found?

Despite their importance for our health, the vast majority of vitamins cannot be produced by the body and must be obtained from external sources. Vitamin D is one exception which can be synthesized in the skin through the action of the sun's rays. However, this endogenous production still relies on their being adequate sunshine levels which is not always the case! What is more, daily life is not always conducive to prolonged sun exposure which in any case is not recommended by health authorities due to the challenges posed by UV rays.

We therefore have to rely on food to meet our vitamin requirements and obtain their benefits. Below is a list of all the main dietary sources of vitamins.

Vitamin A: this is found in the form of retinol in animal-source products (for example, beef liver and fish such as salmon) and in the form of carotenes (provitamin A) in plant-source products (fruits and vegetables such as spinach, carrots, mangoes, and apricots).

Vitamin B1: this is found in bread, whole grains, meat, and fish.

Vitamin B2: this is found in various animal-source foods such as eggs, offal (liver), and milk.

Vitamin B3: this is found in animal-source products (liver, white meat, fish, milk, etc.) as well as in plant-source products (peanuts, sesame seeds, sunflower seeds, whole grains, avocados, etc).

Vitamin B5: this is found in various foodstuffs such as beef, chicken, certain types of offal, some grains, and avocados.

Vitamin B6: this is in oily fish such as salmon and tuna, some offal (liver), meat, potatoes, and grains.

Vitamin B8: this is mainly found in egg yolks, offal, milk, soy, oats, mushrooms, sprouted seeds, brewer's yeast, and royal jelly.

Vitamin B9: this is found in, amongst others, offal (liver), green vegetables (spinach, Brussels sprouts, etc.), yeasts, asparagus, seeds, eggs, seafood, etc.

Vitamin B12: this is only present in animal-source products such as seafood, meat, and eggs.

Vitamin C: this is primarily in raw fruits and vegetables such as oranges, peppers, papaya, mango, and kiwi.

Vitamin D: this is present in dairy products, cod liver oil, and several species of fish including horse mackerel, swordfish, sardines, herring, mackerel, and salmon.

Vitamin E: this is found in oilseeds and the oils extracted from them (olives, nuts, rapeseed, etc.).

Vitamin K: this is in green vegetables such as spinach and broccoli, vegetables oils, meat, cheese, eggs, etc.

Note: this is by no means an exhaustive list. Moreover, it should be remembered that vitamin content can vary from one food to another. It is also affected by factors such as storage, packaging, and preparation.

Why Take Vitamins?

While many foods are rich sources of vitamins, these micronutrients are extremely fragile – they can be sensitive to oxygen, light, and heat. Cooking fruits and vegetables at high temperatures can, for example, significantly affect their vitamin content.

A wide range of vitamin supplements has thus been developed to ensure adequate intake and prevent or correct deficiency. Dietary supplements enable you to fully capitalize on the benefits of vitamins, for example in the case of a course of vitamin C supplements (such as Triple C), often recommended for supporting the body’s defenses at the start of autumn and winter.

How to Choose the Right Vitamin Supplement?

Whatever your supplementation objective, there are several factors that need to be taken into account to ensure you choose the right vitamin supplement. Once you have identified which vitamin(s) you need, it is important to look carefully at the various forms offered. Different forms of vitamins are available as nutritional supplements and they do not all have the same properties or bioavailability – i.e., they are not all absorbed by the body to the same degree. Bioavailable forms include:

• Beta-carotene which is a provitamin A or precursor of vitamin A;
• Vitamin D3 which is a natural form of vitamin D;
• Alpha-tocopherol which is a natural form of vitamin E;
• And many other such supplements which you can discover in the SuperSmart catalogue!

Worth knowing: There are now many multivitamin formulations available which combine several vitamins and minerals in a single capsule. Check out SuperSmart's multivitamins!