Ministry of the Health Care of Ukraine
The Novhorod-Siverskyy medical school
Experimental paper:
Maria Duras
3d year student
Department
“ Nurse “
Scientific supervisor:
Larisa Petrivna Dovhoruk
the teacher of the foreign
languages
2015
1
Plan
Introduction……………………………………………………………………..3-4
I. Theoretical section
1.1. What are vitamins…………………………………………………....5-6
1.2. Classification of vitamins…………………………………………….7-17
II. Practical section
2.1. Deficiency effects of vitamins………………………………………18-23
2.2. B vitamins side effects………………………………………………24-26
2.3. Other vitamins side effects…………………………………………27-29
2.4. Vitamins for women's health………………………………………….30-33
Conclusions…………………………………………………………………34-35
Literature……………………………………………………………………36-38
2
Introduction
Theme: vitamins and their role in our life.
Actuality of investigation: humans live on the energy produced by the oxidation
process where oxygen triggers the burning of glucose and fat. Stress, ultraviolet
rays, cigarette smoke, and vigorous workouts tend to cause oxygen to change into
free radicals that can join with other compounds and attack cells causing damage
to our bodies. Having a larger percentage of free radicals can: lead to infections,
deteriorating functions of organs. If you are in good health you are in a good
mood. We think it is necessary to take care of our health. We are sure that health
is a very important thing for all people. The aim of our project is to form new idea
about vitamins. We want you to introduce classification and give some
information about history of discovery of vitamins and to show importance of
vitamins in our life. Vitamins are organic compounds synthesized or obtained by
humans and animals through food intake. Vitamins are necessary for normal
metabolism. Vitamins do not accumulate in the body and excess vitamins are
excreted by eliminative organs. Vitamins are an essential part of the function and
health of the body systems. Some of the most important processes in the body are
the result of vitamins partnering with each other to achieve certain affects,
processes or functions.
Object of investigation: the vitamins.
Subject of investigation: the components of vitamins and their role for humans.
Aim of investigation: to investigate the importance of vitamins in our life.
Tasks of investigation:
- to determine the term «vitamin » and its components;
- to study the vitamins and their types ( fat-soluble and water-soluble vitamins );
- to search for the positive influence of vitamins concerning the humans;
- to determine: is it easy to get all the vitamins we need from the diet?
- to reveal what problem can vitamin cause;
- to analyse where vitamin supplements come from and what time is the best to
take supplements.
3
Methods of investigation:
- studied materials about the types of vitamins and their role in our life;
- studied our ways of life with vitamins and without;
The scientific novelty: the considerable ingredient of our health is vitamins. They
help us not only preserve good physical health but also be in a good mood, be
always cheerful and full of joy; reduce the risk of different diseases and illnesses,
make us feel healthier, more positive and optimistic, help us avoid obesity and
give us energy so that we don’t get tired easily.
The practical value of the work: the importance of vitamins in our life.
The structure of the work:
-
Introduction
-
Theoretical section
-
Practical section
-
Conclusion
4
I. Theoretical section
1.1. What are vitamins?
Vitamins are the low-molecular organic compounds necessary for vital
activity which synthesis in the organism is absent or is circumscribed. In 1880
they were found out by N.I. Lynin. Later, in 1912 the Polish scientist Kazimir
Funk had separated out from rice bran substance which cured disease beriberi
(arises at shortage of vitamin B1). This substance was named vitamin (from vita life + amin because the substance contained an amides). Though many vitamins
discovered later have no amides, the name "vitamin" for this class of substances
was preserved till now. Vitamins come in a human body with nutriment or are
synthesized by the microflora, and then they are soaked up in blood and join in
the compound of enzymes. ... Vitamin supplement - why is it important?
Vitamin supplement or supplements are very important for us because if we
do not intake enough vitamins necessary for our bodies, the vitamin supplement
will substitute for the shortage of the amount of vitamins in our system. Many
times a good diet will be enough, but when it is not, the vitamin supplement will
make sure that you intake enough vitamins for you to be healthy. So what is a
health supplement? Health supplement is a term that means products made of one
or more of the fundamental nutrients, for example vitamins or minerals and which
is very beneficial for our health. It provides you with some specific (or a mix of)
vitamins, minerals, herbs, botanicals, amino acids, metabolites. Our health
depends on the correct intake of these nutrients and if the diet doesn’t work, some
type of health supplement or supplements would be the answer.
Many health supplements provide us with various vitamins. For example,
vitamin A, vitamin D, and vitamin E. Why is it important to use vitamin A
vitamin supplement? Many health sources state that vitamin A plays an important
role in vision, bone growth, reproduction, cell division and cell differentiation.
Vitamin A can be found in many animal foods like liver and eggs and in some
plants. But if you don't intake enough vitamin A with you foods, the vitamin
supplement will definitely help. Vitamin D maintains normal blood levels of
calcium and phosphorus, helping to form and maintain strong bones. [27]
5
Vitamin E is a very powerful biological antioxidant, which plays a great role in
preventing cell damage that may contribute to the development of cardiovascular
disease and cancer.
Another important vitamin supplement is the supplement for vitamin D. The
major function of vitamin D is to maintain normal blood levels of calcium and
phosphorus, helping to form and maintain strong bones. Vitamin D can be found
in foods (for example vitamin D fortified milk, fatty fish, and fish oils). Another
important source of vitamin D is exposure to sunlight (ultraviolet rays).
Health supplements also provide us with various minerals. Minerals play a
number of roles, like helping our body to use the energy from foods. For
example, iron supplement provides our body with iron, which is an important
component of proteinsinvolved in oxygen transport and metabolism. Calcium
supplement provides us with calcium, which is critical for transmission of nerve
impulses, regulation of the heartbeat, clotting of blood, and building and
maintaining healthy bones.
Before you start taking some type of health supplement, make sure that
an appropriate diet is not enough to increase the intake of some minerals or
vitamins, сconsult with a doctor to see that using supplements is right for you.
Some supplements may have side effects. [30], [31]
6
1.2. Classification of vitamins
There are two groups of vitamins: water-soluble and fat-soluble vitamins.
Water – soluble includes: B1, B2, B6, PP, C, and B12. Fat – soluble includes: A,
D, E, K. Two of the most essential and most powerful vitamin partnerships are
the group of eight vitamins that make up the nutritional powerhouse that is
collectively known as the Vitamin B complex and the group of three vitamins that
are known as the antioxidant vitamins. In addition to these, there are varieties of
other combinations of vitamins that serve essential purposes within the body thus
preserving health and enhancing function.
We want to compare natural and artificial vitamins. Most vitamins are
contained in vegetables, but some of them are contained only in animal products.
Every year we take part in our school competition. You see that the exhibition is
full of vitamin food. What vitamins do you know?
A, B, C, D, E. In what food can we find these vitamins? And what are their
benefits? The vitamins that make up the Vitamin B complex include Vitamin B1
(Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5
(Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B9 (Folic Acid or simply
Folate), Vitamin B12 (Cobalamin) and Biotin (Vitamin HVitamin B 1 (riboflavin)
participates in metabolism and activates cerebration.
Molecular Functions
Vitamin B1 (thiamin) plays a central role in the generation of energy from
carbohydrates. It is involved in RNA and DNA production, as well as nerve
function. Its active form is a coenzyme called thiamin pyrophosphate (TPP),
which takes part in the conversion of pyruvate to acetyl coenzyme A (CoA) in
metabolism. [1] [20]
7
Vitamin B2 (riboflavin) regulates metabolism. Riboflavin is involved in the
energy production for the electron transport chain, the citric acid cycle, as well as
the catabolism of fatty acids (beta oxidation). Deficiency of this vitamin causes
asthenia and anorexia. [2] [11] [7]
Vitamin B3 (niacin) is composed of two structures: nicotinic acid and nicotinamide.
There are two co-enzyme forms of niacin: nicotinamide adenine dinucleotide (NAD)
and nicotinamide adenine dinucleotide phosphate (NADP). Both play an important
role in energy transfer reactions in the metabolism of glucose, fat and alcohol.[3]
NAD carries hydrogens and their electrons during metabolic reactions, including the
pathway from the citric acid cycle to the electron transport chain. NADP is a
coenzyme in lipid and nucleic acid synthesis. [3] [28]
8
Vitamin B5 (pantothenic acid ) is involved in the oxidation of fatty acids and
carbohydrates. Coenzyme A, which can be synthesised from pantothenic acid, is
involved in the synthesis of amino acids, fatty acids, ketones, cholesterol,
phospholipids, steroid hormones, neurotransmitters (such as acetylcholine),
and antibodies. [5] [6]
Vitamin B6 (pyridoxine) participates in nervous system’s functioning. The active
form Pyridoxal 5'-phosphate (PLP) (depicted) serves as a cofactor in many enzyme
reactions
mainly
in
amino
acid
metabolism
including
biosynthesis
of
neurotransmitters. Deficiency of this vitamin causes anemia.
Vitamin B7 (biotin) plays a key role in the metabolism of lipids, proteins and
carbohydrates. It is a critical co-enzyme of four carboxylases: acetyl CoA
carboxylase, which is involved in the synthesis of fatty acids from acetate;
propionyl CoA carboxylase, involved in gluconeogenesis; β-methylcrotonyl CoA
carboxylase, involved in the metabolism of leucin; and pyruvate CoA
carboxylase, which is involved in the metabolism of energy, amino acids and
cholesterol.[4]
9
Vitamin B8 (inositol )is a vitamin-like substance. It is found in many plants and
animals. It can also be made in a laboratory. Inositol is used for diabetic nerve
pain,
panic
disorder,
high
cholesterol,
insomnia,
cancer,
depression,
schizophrenia, Alzheimer’s disease, attention deficit-hyperactivity disorder
(ADHD), autism, promoting hair growth, a skin disorder called psoriasis, and
treating side effects of medical treatment with lithium. Inositol is also used by
mouth for treating conditions associated with polycystic ovary syndrome,
including failure to ovulate; high blood pressure; high triglycerides; and high
levels of testosterone.[8
Vitamin B9 (folic acid ) acts as a co-enzyme in the form of tetrahydrofolate
(THF), which is involved in the transfer of single-carbon units in the metabolism
of nucleic acids and amino acids. THF is involved in pyrimidine nucleotide
synthesis, so is needed for normal cell division, especially during pregnancy and
infancy, which are times of rapid growth. Folate also aids in erythropoiesis, the
production of red blood cells.[11]
10
Vitamin B12 (cobalamin) strengthens immune system, helps protect the body
against infections and improves vision, participates in calcium and phosphorus
metabolism.
Vitamin B12 is involved in the cellular metabolism of
carbohydrates, proteins and lipids. It is essential in the production of blood cells
in bone marrow, and for nerve sheaths and proteins.Vitamin B12 functions as a
co-enzyme in intermediary metabolism for the methionine synthase reaction with
methylcobalamin,
and
the
methylmalonyl
adenosylcobalamin.[9]
11
CoA
mutase
reaction
with
The degree to which the Vitamin B complex affects bodily function and health, as
well as the function and health of the mind in terms of cognitiveprocesses and
emotional balance and stability is nothing but amazing. The Vitamin B complex
is at work in and is essential to every major system of the body and is a part of
almost every important function and process. We can find vitamin B in milk,
eggs, meat. Vitamin B helps our bodies process the foods we eat. [8]
Vitamin A (retinol) is necessary for normal growth and is a component of
rhodopsin. We can find vitamin A in fish, butter, carrots and broccoli. Vitamin A
is a group of unsaturated nutritional organic compounds, that includes retinol,
retinal, retinoic acid, and several provitamin A carotenoids, among which betacarotene is the most important. Vitamin A has multiple functions: it is important
for growth and development, for the maintenance of the immune system and good
vision. Vitamin A is needed by the retina of the eye in the form of retinal, which
combines with protein opsin to form rhodopsin, the light-absorbing molecule
necessary for both low-light (scotopic vision) and color vision. Vitamin A also
functions in a very different role as retinoic acid (an irreversibly oxidized form of
retinol), which is an important hormone-like growth factor for epithelial and other
cells. In foods of animal origin, the major form of vitamin A is an ester, primarily
12
retinyl palmitate, which is converted to retinol (chemically an alcohol) in the
small intestine.
The retinol form functions as a storage form of the vitamin, and can be converted
to and from its visually active aldehyde form, retinal. All forms of vitamin A have
a beta-ionone ring to which an isoprenoid chain is attached, called a retinyl group.
Both structural features are essential for vitamin activity. The orange pigment of
carrots (beta-carotene) can be represented as two connected retinyl groups, which
are used in the body to contribute to vitamin A levels. Alpha-carotene and
gamma-carotene also have a single retinyl group, which give them some vitamin
activity. None of the other carotenes have vitamin activity. The carotenoid betacryptoxanthin possesses an ionone group and has vitamin activity in humans.
Vitamin A can be found in two principal forms in foods: Retinol, the form of
vitamin A absorbed when eating animal food sources, is a yellow, fat-soluble
substance. Since the pure alcohol form is unstable, the vitamin is found in tissues
in a form of retinyl ester. It is also commercially produced and administered as
esters such as retinyl acetate or palmitate. The carotenes alpha-carotene, betacarotene, gamma-carotene; and the xanthophyll beta-cryptoxanthin (all of which
contain beta-ionone rings), but no other carotenoids, function as provitamin A in
herbivores and omnivore animals, which possess the enzyme beta-carotene
15,15'-dioxygenase which cleaves beta-carotene in the intestinal mucosa and
converts it to retinol.[12]
13
We can find Vitamin C in lemons, oranges, and broccoli. Vitamin C is good for
our bones and teeth. The biological role of ascorbate is to act as a reducing agent,
donating electrons to various enzymatic and a few non-enzymatic reactions. The
one- and two-electron oxidized forms of vitamin C, semidehydroascorbic acid
and dehydroascorbic acid, respectively, can be reduced in the body by glutathione
and NADPH-dependent enzymatic mechanisms. The presence of glutathione in
cells and extracellular fluids helps maintain ascorbate in a reduced state.[13]
14
We can find Vitamin D in milk, butter, cheese. Vitamin D helps our bones to
grow properly.
Vitamin D refers to a group of fat-soluble secosteroids responsible for
enhancing intestinal absorption of calcium, iron, magnesium, phosphate and zinc.
In humans, the most important compounds in this group are vitamin D3 (also
known as cholecalciferol) and vitamin D2 (ergocalciferol). Cholecalciferol and
ergocalciferol can be ingested from the diet and from supplements. The body can
also synthesize vitamin D (specifically cholecalciferol) in the skin, from
cholesterol, when sun exposure is adequate (hence its nickname, the "sunshine
vitamin"). Synthesis from exposure to sunlight and intake from the diet generally
contribute to the maintenance of adequate serum concentrations. Evidence
indicates the synthesis of vitamin D from sun exposure is regulated by a negative
feedback loop that prevents toxicity, but because of uncertainty about the cancer
risk from sunlight, no recommendations are issued by the Institute of Medicine,
USA, for the amount of sun exposure required to meet vitamin D requirements.
15
Accordingly, the Dietary Reference Intake for vitamin D assumes no synthesis
occurs and all of a person's vitamin D is from food intake, although that will
rarely occur in practice. As vitamin D is synthesized in adequate amounts by most
mammals exposed to sunlight, it is not strictly a vitamin, and may be considered a
hormone as its synthesis and activity occur in different locations. Its discovery
was due to effort to find the dietary substance lacking in rickets (the childhood
form of osteomalacia). Beyond its use to prevent osteomalacia or rickets, the
evidence for other health effects of vitamin D supplementation in the general
population is inconsistent. The best evidence of benefit is for bone health. The
effect of vitamin D supplementation on mortality is not clear, with one metaanalysis finding a decrease in mortality in elderly people, and another concluding
no clear justification exists for recommending vitamin D. Because it found
mounting evidence for a benefit to bone health, and though it had not found good
evidence of other benefits, the FDA intends to begin requiring manufacturers to
declare the amount of Vitamin D on Nutrition Facts labels, because they are now
“nutrients of public health significance.” It's also preparing to increase the
minimum recommended Daily Value (DV) for Vitamin D from 15 micrograms to
20 micrograms.
In the liver, cholecalciferol (vitamin D3) is converted to calcidiol, which is
also
known
as
calcifediol
(INN),
25-hydroxycholecalciferol,
or
25-
hydroxyvitamin D3 — abbreviated 25(OH)D3. Ergocalciferol (vitamin D2) is
converted in the liver to 25-hydroxyergocalciferol, also known as 25hydroxyvitamin D2 — abbreviated 25(OH)D2. These two specific vitamin D
metabolites are measured in serum to determine a person's vitamin D status. Part
of the calcidiol is converted by the kidneys to calcitriol, the biologically active
form of vitamin D. Calcitriol circulates as a hormone in the blood, regulating the
concentration of calcium and phosphate in the bloodstream and promoting the
healthy growth and remodeling of bone. Calcitriol also affects neuromuscular and
immune function.[10] [14]
16
We can find Vitamin E in broccoli, bread, lettuce . Vitamin E refers to a group of
ten lipid-soluble compounds that include both tocopherols and tocotrienols. Of
the many different forms of vitamin E, γ-tocopherol is the most common in the
North American diet. γ-Tocopherol can be found in corn oil, soybean oil,
margarine, and dressings. α-tocopherol, the most biologically active form of
vitamin E, is the second-most common form of vitamin E in the diet. This variant
can be found most abundantly in wheat germ oil, sunflower, and safflower oils.
As a fat-soluble antioxidant, it stops the production of reactive oxygen species
formed when fat undergoes oxidation. Regular consumption of more than
1,000 mg (1,500 IU) of tocopherols per day may be expected to cause
Hypervitaminosis E, with an associated risk of vitamin K deficiency and
consequently of bleeding problems.
Vitamin E keeps our skin healthy. Stimulates cell renewal. [15]
17
II. Practical section
2.1. Deficiency effects of vitamins
Lack of vitamins in food causes hypovitaminosis. Partial deficiency of
vitamins. Hypervitaminosis is caused by excessive consumption of vitamins.
Such type of intoxication, hypervitaminosis, is a wide-spread disease of bodybuilders who consume food supplements.
Vitamin B1 (thiamin). Deficiency causes beriberi. Symptoms of this disease
of the nervous system include weight loss, emotional disturbances, Wernicke's
encephalopathy (impaired sensory perception), weakness and pain in the limbs,
periods of irregular heartbeat, and edema (swelling of bodily tissues). Heart
failure and death may occur in advanced cases. Chronic thiamin deficiency can
also cause Korsakoff's syndrome, an irreversible dementia characterized by
amnesia and compensatory confabulation.
Vitamin B2 ( riboflavin). Deficiency causes ariboflavinosis. Symptoms may
include cheilosis (cracks in the lips), high sensitivity to sunlight, angular cheilitis,
glossitis (inflammation of the tongue), seborrheic dermatitis or pseudo-syphilis
(particularly affecting the scrotum or labia majora and the mouth), pharyngitis
(sore throat), hyperemia, and edema of the pharyngeal and oral mucosa.
Vitamin B3 (niacin ). Deficiency, along with a deficiency of tryptophan
causes pellagra. Symptoms include aggression, dermatitis, insomnia, weakness,
mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia
and death (the 3(+1) Ds: dermatitis, diarrhea, dementia, and death).
Vitamin B5 (pantothenic acid). Deficiency can result in acne and paresthesia,
although it is uncommon.
Vitamin B6 (peridoxine). The classic clinical syndrome for vitamin B6
deficiency is a seborrhoeic dermatitis-like eruption, atrophic glossitis with
ulceration, angular cheilitis, conjunctivitis, intertrigo, and neurologic symptoms
of somnolence, confusion, and neuropathy
(due to impaired sphingosin
synthesis) and sideroblastic anemia (due to impaired heme synthesis). Less severe
cases present with metabolic lesions associated with insufficient activities of the
coenzyme pyridoxal phosphate.
18
The most prominent of the lesions is due to impaired tryptophan-niacin
conversion. This can be detected based on urinary excretion of xanthurenic acid
after an oral tryptophan load. Vitamin B6 deficiency can also result in impaired
transsulfuration of methionine to cysteine. The pyridoxal phosphate-dependent
transaminases and glycogen phosphorylase provide the vitamin with its role in
gluconeogenesis, so deprivation of vitamin B6 results in impaired glucose
tolerance. The assessment of vitamin B6 status is essential, as the clinical signs
and symptoms in less severe cases are nonspecific.The three biochemical tests
most widely used are the activation coefficient for the erythrocyte enzyme
aspartate aminotransferase, plasma pyridoxal phosphate (PLP) concentrations,
and the urinary excretion of vitamin B6 degradation products, specifically urinary
pyridoxic acid. Of these, plasma PLP is probably the best single measure, because
it reflects tissue stores.When plasma pyridoxal phosphate is less than 10nmol/L, it
is indicative of vitamin B6 deficiency.A PLP concentration greater than
20nmol/L has been chosen as a level of adequacy for establishing Estimated
Average Requirements and Recommended Daily Allowances in the USA.
Urinary 4-pyridoxic acid is also an indicator of vitamin B6 deficiency; levels of
less than 3.0 mmol/day is suggestive of vitamin B6 deficiency. The classic
syndrome for vitamin B6 deficiency is rare, even in developing countries. A
handful of cases were seen in between 1952 and 1953, particularly in the United
States, and occurred in a small percentage of infants who were fed a formula
lacking in pyridoxine.
Vitamin B7 (biotin). Deficiency does not typically cause symptoms in adults
but may lead to impaired growth and neurological disorders in infants. Multiple
carboxylase deficiency, an inborn error of metabolism, can lead to biotin
deficiency even when dietary biotin intake is normal.
Vitamin B9 (folic acid). Deficiency results in a macrocytic anemia, and
elevated levels of homocysteine. Deficiency in pregnant women can lead to birth
defects. Supplementation is often recommended during pregnancy.
19
Researchers have shown that folic acid might also slow the insidious effects
of age on the brain.
Vitamin B12 (cobalamin). Deficiency results in a macrocytic anemia,
elevated homocysteine, peripheral neuropathy, memory loss and other cognitive
deficits. It is most likely to occur among elderly people, as absorption through the
gut declines with age; the autoimmune disease pernicious anemia is another
common cause. It can also cause symptoms of mania and psychosis. In rare
extreme cases, paralysis can result. Deficiency of this vitamin causes scurvy
and brittleness of bones.
Vitamin A (retinol). Deficiency of this vitamin causes twilight vision
impairment. Vitamin A deficiency develops in the absence of its food, in
violation of its absorption, transport and deposition (sprue, anastomoses
bypassing the duodenum, liver disease, proteinuria, long-term storage solutions
for parenteral nutrition). The earliest symptom — infringement of dark adaptation
(day-blindness), followed by degenerative changes in the retina, conjunctival
xerosis, plaque formation Bito ("foamy" plaque from the remnants of the
epithelium on the conjunctiva). These changes are reversible in the appointment
of vitamin A. In more serious cases develop keratomalyatsiya and corneal
perforation, endophthalmitis and blindness. Also characteristic dryness and
hyperkeratosis of the skin. For the diagnosis can be used quite sophisticated
methods — temnovaya adaptometriyi, skotometriya and elektroretinohrafiya. But
often diagnosed based on the presence of certain factors — low nutrition in
children or diseases commonly associated with hypovitaminosis A. In dayblindness and minor changes of the conjunctiva effective daily intake of 30 000
IU retinol during the week. When corneal lesions requiring urgent administration
of 20 000 IU / kg / day of vitamin A for 5 days. Children at risk for
hypovitaminosis A 200,000 IU of retinol administered per os for two days.
Vitamin C. Scurvy is an avitaminosis resulting from lack of vitamin C,
since without this vitamin, the synthesized collagen is too unstable to perform its
function. Scurvy leads to the formation of brown spots on the skin, spongy gums,
and bleeding from all mucous membranes. The spots are most abundant on the
20
thighs and legs, and a person with the ailment looks pale, feels depressed, and is
partially immobilized.
In advanced scurvy there are open, suppurating wounds and loss of teeth and,
eventually, death. The human body can store only a certain amount of vitamin C,
and so the body stores are depleted if fresh supplies are not consumed. The time
frame for onset of symptoms of scurvy in unstressed adults on a completely
vitamin C free diet, however, may range from one month to more than six
months, depending on previous loading of vitamin C (see below). Western
societies generally consume far more than sufficient Vitamin C to prevent scurvy.
In 2004, a Canadian Community health survey reported that Canadians of 19
years and above have intakes of vitamin C from food of 133 mg/d for males and
120 mg/d for females; these are higher than the RDA recommendations. Notable
human dietary studies of experimentally induced scurvy have been conducted on
conscientious objectors during WW II in Britain, and on Iowa state prisoners in
the late 1960s. These studies both found that all obvious symptoms of scurvy
previously induced by an experimental scorbutic diet with extremely low vitamin
C content could be completely reversed by additional vitamin C supplementation
of only 10 mg a day. In these experiments, there was no clinical difference noted
between men given 70 mg vitamin C per day (which produced blood level of
vitamin C of about 0.55 mg/dl, about 1/3 of tissue saturation levels), and those
given 10 mg per day. Men in the prison study developed the first signs of scurvy
about 4 weeks after starting the vitamin C free diet, whereas in the British study,
six to eight months were required, possibly due to the pre-loading of this group
with a 70 mg/day supplement for six weeks before the scorbutic diet was fed.
Men in both studies on a diet devoid, or nearly devoid, of vitamin C had blood
levels of vitamin C too low to be accurately measured when they developed signs
of scurvy, and in the Iowa study, at this time were estimated (by labeled vitamin
C dilution) to have a body pool of less than 300 mg, with daily turnover of only
2.5 mg/day, implying an instantaneous half-life of 83 days by this time
(elimination constant of 4 months).
21
Vitamin D. Recent research done have shown that the lack of vitamin D in
the body is not only associated with bone problems but is also associated with a
host of different health problems.
The following are the common symptoms of vitamin D deficiency, and if
you have experienced these, it is always recommended to see your physician right
away for medical workup. Rickets This is the most common and the most widely
seen effect of vitamin D deficiency. This condition occurs usually in children
wherein their bones become weak and susceptible to fractures. Osteomalacia This
is the same condition as rickets only it happens in the adult population. Skin
Pigmentation and depression This signifies that a person has an acute lack of
vitamin D. Due to the lack of exposure to sunlight, the skin does not produce
enough levels of vitamin D. Note that the body will produce this vitamin as a
result of its exposure to the sun. Inflammatory bowel disease This is also believed
that people with inflammatory bowel disease have low levels of vitamin D.
Hyperparathyroidism The parathyroid gland regulates the level of calcium in the
body. In the case of hyperparathyroidism, the level of calcium in the blood is
increased. Note that calcium is very much important in the stability of bone
structures. Once the calcium is deposited in the blood and not in the bones cells,
this means that the bones would grow into immature and weak bones. Therefore,
the bone would become unhealthy, brittle, and fractures. Other Conditions Low
vitamin D level is also associated with the following health conditions: Increased
mortality rate secondary to cardiovascular diseases Mental impairment in the
adult population Severe asthma in children Cancer Obesity Obesity is also
associated with vitamin D deficiency in a way because the low level of vitamin D
will limit the production of leptin, which regulates the fat level in the body.
Inadequate exposure to the sun will disrupt the normal function the hormone can
do to the body.
Vitamin E.Deficiency of this vitamin causes scurvy and brittleness of
bones. Most of the people do not consume enough vitamins to fulfill the nutrients
largely and they are suffering from lack of vitamin e. If so, there is the dire need
22
to follow the tight dietary plan so that you may have right choices to be the best
one.
There are various symptoms that you will find in your health and skin but you
need to know that you can find that symptoms and can get riddance from them
easily by having vitamin e intake. Blood Problems with Lack of Vitamin E: A
lack of vitamin e can lead you to have lower circulation of blood and you may
suffer from problems and you may have what you are looking for. The circulation
of blood will be reduced to zero when you will be suffering from lack of vitamin
e. This can also cause various other symptoms in your body like having headache,
weakness of muscles, muscular disorder, and fatigue and so on. You need to use
vitamin e by having higher foods that contain vitamin e in them so that you may
end such suffering easily. Skin Problems with Lack of Vitamin E: Not getting
higher or enough vitamin e in skin can lead the person to have various sorts of
problems and can lead that person to suffer from variety of skin problems. You
can also figure out various other problems as well but you can have lips crack,
rashes, fungal infections and dry skin if you are deficient of vitamin e. This can
also bring itching and rash issues as well if you do not use it in the required
levels. You can use vitamin d to reduce lack of vitamin e so that you may not
suffer from issues and you may keep on working by making your skin perfect.
Vision Problems with Lack of Vitamin E: The lack of vitamin e can be dangerous
for your vision as you will not be able to see at night in well and organized
manner. You will also be suffering from loss of sight at night and you may also
be suffering from complete blindness at night time. Such sufferings can be taken
away from your body when you will make it perfect. As your body does not
produce vitamin e naturally, you need to use some of the best natural foods to use
so that you may have vitamin e in your body in the required levels and the
suffering may end with the passage of time. All in all, such symptoms and other
severe problems can occur at any time whenever your body will be deficient of
vitamin e but by eating vitamin e stuffed foods like spinach, cereals, pumpkins
and nuts; you can bring the results to the right manner. There is no need to have
doldrums anymore as you can contain vitamin e in the required levels.
23
2.2. B vitamin side effects
Because water-soluble B vitamins are eliminated in the urine, taking large doses
of certain B vitamins usually only produces transient side-effects. General side
effects may include restlessness, nausea and insomnia. These side-effects are
almost always caused by dietary supplements and not foodstuffs.
Harmful effects:
Vitamin B1
No known toxicity from oral intake. There are some reports of anaphylaxis
caused by high-dose thiamin injections into the vein or muscle. However, the
doses were greater than the quantity humans can physically absorb from oral
intake.
Vitamin B2
No evidence of toxicity based on limited human and animal studies. The only
evidence of adverse effects associated with riboflavin comes from in vitro studies
showing the production of reactive oxygen species (free radicals) when riboflavin
was exposed to intense visible and UV light.
Vitamin B3
Taking of 3000 mg/day of nicotinamide and 1500 mg/day of nicotinic acid are
associated with nausea, vomiting, and signs and symptoms of liver toxicity. Other
effects may include glucose intolerance, and (reversible) ocular effects.
Additionally, the nicotinic acid form may cause vasodilatory effects, also known
as flushing, including redness of the skin, often accompanied by an itching,
tingling, or mild burning sensation, which is also often accompanied by pruritus,
headaches, and increased intracranial blood flow, and occasionally accompanied
by pain.
Medical practitioners prescribe recommended doses up to 2000 mg per day of
niacin, usually in time release format, to combat arterial plaque development in
cases of high lipid levels.
Vitamin B5
No known toxicity
24
Vitamin B6
Adverse effects have been documented from vitamin B6 supplements, but never
from food sources. Toxicologic animal studies identify specific destruction of the
dorsal root ganglia [25] which is documented in human cases of overdose of
pyridoxine. Although it is a water-soluble vitamin and is excreted in the urine,
doses of pyridoxine in excess of the RDI over long periods of time result in
painful and ultimately irreversible neurological problems. The primary symptoms
are pain and numbness of the extremities. In severe cases, motor neuropathy may
occur with "slowing of motor conduction velocities, prolonged F wave latencies,
and prolonged sensory latencies in both lower extremities", causing difficulty in
walking. Sensory neuropathy typically develops at doses of pyridoxine in excess
of 1,000 mg per day, but adverse effects can occur with much less, so doses over
200 mg are not considered safe. Symptoms among women taking lower doses
have been reported. Two reported cases of neuropathy with pyridoxine treatment
of 24 and 40 mg/day may have been coincidental. Existing authorisations and
valuations vary considerably worldwide. In 1993, the European Community
Scientific Committee on Food defined intakes of 50 mg of vitamin B6 per day as
harmful and established a tolerable upper intake level of 25 mg/day for adults in
2000. The Expert Group on Vitamins and Minerals of the Food Standard Agency
UK (UK EVM) derived a safe upper level (SUL) of 10 mg/day for a 60-kg adult
in 2003. The tolerable upper limit has been set by the US FDA at 100 mg/day in
2000. The nutrient reference values in Australia and New Zealand recommend an
upper limit of 50 mg a day in adults. "The same figure was set for pregnancy and
lactation as there is no evidence of teratogenicity at this level. The UL was set
based on metabolic body size and growth considerations for all other ages and life
stages except infancy. It was not possible to set a UL for infants, so intake is
recommended in the form of food, milk or formula." "The ULs were set using
results of studies involving long-term oral administration of pyridoxine at doses
of less than 1g/day (Berger & Schaumburg 1984, Bernstein & Lobitz 1988,
25
Dalton 1985, Dalton & Dalton 1987, Del Tredici et al 1985, FNB:IOM 1998,
Parry & Bredesen 1985).
A NOAEL (No-observed-adverse-effect level) of 200 mg/day was identified from
the studies of Bernstein & Lobitz (1988) and Del Tredici et al (1985). These
studies involved subjects who had generally been on the supplements for five to
six months or less. The study of Dalton and Dalton (1987), however, suggested
the symptoms might take substantially longer than this to appear. In this latter
retrospective survey, subjects who reported symptoms had been on supplements
for 2.9 years, on average. Those reporting no symptoms had taken supplements
for 1.9 years." Because no placebo-controlled studies show therapeutic benefits of
high doses of pyridoxine, and the well-documented occurrence of significant
toxic effects, little reason exists to exceed the RDI using supplements unless
under medical supervision e.g. in treatment of primary hyperoxaluria.
Vitamin B7
No known toxicity
Vitamin B9
Masks B12 deficiency, which can lead to permanent neurological damage
Vitamin B12
Acne-like rash [causality is not conclusively established].
26
2.3. Other vitamin side effects
Vitamin A. Since vitamin A is fat-soluble, disposing of any excesses taken in
through diet takes much longer than with water-soluble B vitamins and vitamin
C. This allows for toxic levels of vitamin A to accumulate. In general, acute
toxicity occurs at doses of 25,000 IU/kg of body weight, with chronic toxicity
occurring at 4,000 IU/kg of body weight daily for 6–15 months.[44] However,
liver toxicities can occur at levels as low as 15,000 IU (4500 micrograms) per day
to 1.4 million IU per day, with an average daily toxic dose of 120,000 IU per day,
particularly with excessive consumption of alcohol .[citation needed] In people
with renal failure, 4000 IU can cause substantial damage. Children can reach
toxic levels at 1,500 IU/kg of body weight.[45] Excessive vitamin A consumption
can lead to nausea, irritability, anorexia (reduced appetite), vomiting, blurry
vision, headaches, hair loss, muscle and abdominal pain and weakness,
drowsiness, and altered mental status. In chronic cases, hair loss, dry skin, drying
of the mucous membranes, fever, insomnia, fatigue, weight loss, bone fractures,
anemia, and diarrhea can all be evident on top of the symptoms associated with
less serious toxicity.[46] Some of these symptoms are also common to acne
treatment with Isotretinoin. Chronically high doses of vitamin A, and also
pharmaceutical retinoids such as 13-cis retinoic acid, can produce the syndrome
of pseudotumor cerebri.[47] This syndrome includes headache, blurring of vision
and confusion, associated with increased intracerebral pressure. Symptoms begin
to resolve when intake of the offending substance is stopped.[48] Chronic intake
of 1500 RAE of preformed vitamin A may be associated with osteoporosis and
hip fractures because it suppresses bone building while simultaneously
stimulating bone breakdown.[49] High vitamin A intake has been associated with
spontaneous bone fractures in animals. Cell culture studies have linked increased
bone resorption and decreased bone formation with high intakes. This interaction
may occur because vitamins A and D may compete for the same receptor and
then interact with parathyroid hormone, which regulates calcium.[45] Indeed, a
27
study by Forsmo et al. shows a correlation between low bone mineral density and
too high intake of vitamin A.[50]
Sufficiently high levels of vitamin D may be protective against the bone density
lowering effects of high vitamin A, while inadequate levels of vitamin D may
exacerbate those effects.[51][52][53][54] Toxic effects of vitamin A have been
shown to significantly affect developing fetuses. Therapeutic doses used for acne
treatment have been shown to disrupt cephalic neural cell activity. The fetus is
particularly
sensitive
to
vitamin
A
toxicity
during
the
period
of
organogenesis.[22] These toxicities only occur with preformed (retinoid) vitamin
A (such as from liver). The carotenoid forms (such as beta-carotene as found in
carrots), give no such symptoms, except with supplements and chronic
alcoholism, but excessive dietary intake of beta-carotene can lead to
carotenodermia,
which
causes
orange-yellow
discoloration
of
the
skin.[55][56][57] Hepatic (liver) injury has been found in human and animal
studies where consumption of alcohol is paired with high dose vitamin A and
beta-carotene supplementation. Researchers have succeeded in creating watersoluble forms of vitamin A, which they believed could reduce the potential for
toxicity.[58] However, a 2003 study found water-soluble vitamin A was
approximately 10 times as toxic as fat-soluble vitamin.[59] A 2006 study found
children given water-soluble vitamin A and D, which are typically fat-soluble,
suffer from asthma twice as much as a control group supplemented with the fatsoluble vitamins.[60] In some studies, the use of Vitamin A supplements has been
linked to an increased rate of mortality,[61] but there is minimal evidence to show
this.[62]
Vitamin C.Relatively large doses of ascorbic acid may cause indigestion,
particularly when taken on an empty stomach. However, taking vitamin C in the
form of sodium ascorbate and calcium ascorbate may minimize this effect.[88]
When taken in large doses, ascorbic acid causes diarrhea in healthy subjects. In
one trial in 1936, doses of up to 6 grams of ascorbic acid were given to 29 infants,
93 children of preschool and school age, and 20 adults for more than 1400 days.
28
With the higher doses, toxic manifestations were observed in five adults and four
infants.
The signs and symptoms in adults were nausea, vomiting, diarrhea, flushing of
the face, headache, fatigue and disturbed sleep. The main toxic reactions in the
infants were skin rashes.[89]
Vitamin C is water soluble, with dietary excesses not absorbed, and excesses in
the blood rapidly excreted in the urine. It exhibits remarkably low toxicity. The
LD50 (the dose that will kill 50% of a population) in rats is generally accepted to
be 11.9 grams per kilogram of body weight when given by forced gavage (orally).
The mechanism of death from such doses (1.2% of body weight, or 0.84 kg for a
70 kg human) is unknown, but may be more mechanical than chemical.[102] The
LD50 in humans remains unknown, given lack of any accidental or intentional
poisoning death data. However, as with all substances tested in this way, the rat
LD50 is taken as a guide to its toxicity in humans.
29
2.3. Vitamins for Women's Health
Avitaminosis – deficiency or absence of a vitamin in the body.
We think that vitamins, like minerals, are an essential part of the function and
health of the body system. While many vitamins serve individual purposes, the
more common way for vitamins to function properly is as cofactors to or in
partnership with other vitamins, minerals, nutrients and other substances in the
body such as enzymes. Some of the most important processes in the body are the
result of vitamins partnering with each other to achieve certain affects, processes
or functions.
We know that certain lifestyle choices can impact our age and your lifestyle:
- Smoking ( don’t just quit smoking; try to not be around second-hand smoke
either because passive smoking (the act of being in a room with smokers) for 1
hour is equivalent to smoking 4 cigarettes yourself. Smoking causes a number of
heart and lung diseases. Besides, it makes your teeth yellow and skin unhealthy.
- Hormone Replacement Therapy: Restoring hormonal balance in post
menopausal women with HRT can increase health and vigor significantly. Work
with your health care provider to nail down a HRT regimen that works for you.
Test your adrenal functions.
- Blood Pressure: Aim at lower your blood pressure to 110/75. This alone can
take 10 years off your chronological age.
- Foods and Vitamins: Eat foods that are closest to their original state. The more
processed the food, the less vitamins and nutritional value they have. Look for
quality sources of protein. Eat smaller meals more often. Take time to savor and
appreciate the flavor and texture of your food. Find an easily absorbable, liquid
multi-vitamin, like Women Vitamins, that supports your health, has no extra
fillers, and is readily absorbed into your system.
Vitamins A, E, and C and zinc and selenium are excellent sources of
antioxidants. Multivitamins with minerals can and do help protect us from free
radical damage. However, it is also imperative to utilize sound eating practices
30
and there are several wonderful sources of antioxidants found in whole foods
(foods that are close to natural in form and not processed in a plant).
So, if you want to be healthy and beauty, remember “what is tasty is not always
healthy” and please eat:
- Dried fruits - vitamins for beauty. Dried fruits first of all are famous for the
rich content of every possible organic acids and trace substances. The dried
apricots, for example, have a considerable quantity of potassium besides the
soaked dried apricots (nearby 100-150 gramm a day) clear the intestine of slags
and normalize its function. The same effects have prunes.
- Berries are a wonderful source of antioxidants. Berries especially blackberries,
blueberries and raspberries are high in proanthocyanidins. These antioxidants
help prevent both heart disease and various cancers. Strawberries, blackberries
and raspberries all contain ellagic acid, a compound that seems to neutralize
carcinogens.
- Broccoli contains a compound called indole-3-carbinol (I3C) a strong
antioxidant with the ability to break down oestrogen. Reduced levels of oestrogen
have been found to lower the likelihood of developing breast cancer, cervical
cancer and cancer of the ovary. Another important antioxidant present in broccoli
is beta carotene that helps protect against heart disease and various cancers.
- Саrrots when cooked contain a potent antioxidant, beta carotene that offers
some protection against a variety of types of cancers, particularly lung, breast,
bladder, stomach and esophageal cancers. Beta carotene also reduces heart
disease.
- Garlic has certain anti-fungal properties, lowers cholesterol levels and reduces
blood pressure. Studies also suggest that the intake of garlic helps prevent the
onset of cancer.
- Soy contains genistein and is oflavone; it reduces low density lipoprotein (LDL
cholesterol) which in turn, reduces the chances of developing heart disease and
reduces susceptibility to colon, breast and prostate cancers.
31
- Spinach contains luteen which is the main pigment in the section of the eye
most sensitive to light, the macula. As we age this pigment may decrease and we
cannot manufacture this pigment.
However lutein is found in spinach and studies indicate that people who regularly
eat spinach have lessened macular damage and cataracts.
- Tea contains catechins (present in green tea) and theaflavins (found in black tea)
are antioxidants that are both beneficial in neutralizing free radicals. Studies have
shown that drinking either green or black tea significantly reduces the risk of
cancer, strokes, and heart disease. Green tea is the most powerful antioxidant
beverage known today.
- Tomatoes and pink grapefruit contain lycopene, one of the rarer carotenoids,
that has twice the antioxidant effects of
beta carotene. Studies show that
lycopene reduces the likelihood of developing colon, lung, and breast cancers.
Adult males who include tomatoes or tomato based products such as tomato sauce
in their diets have a lesser incidence of prostate cancer. Cooked tomatoes are
most beneficial and eating tomatoes with some olive oil is the best because
lycopene is fat soluble and can therefore enter the system more readily if
accompanied by some form of oil or fat.
Whole Grains are a good source of Vitamin E, a very powerful antioxidant found
to help protect against various cancers, particularly cancer of the prostate.
Vitamin E strengthens the immune system .Whole grains are also high in phytic
32
acid a strong antioxidant shown to help protect against breast, liver, and colon
cancers.
Red Grapes and red wine contain quercetin and resveratrol. Resveratrol helps
protect against cancers, and reduces the likelihood of having a stroke, developing
inflammatory diseases, or osteoporosis.
If you want to be healthy use a balance of mind, body and spirit. And these
aspects make us into the unique person we truly are….
Enjoy the season in moderation, take the best women vitamins that already have
your essential vitamins and trace minerals factored in it.
Exercise daily, meditate and be grateful for the opportunities to share good times
with
friends and family. Don’t
stress yourself out with unrealistic
expectations…..
33
Conclusion
Vitamins are an integral part of our lives they have been proven to protect us
from a number of different diseases. Many of the beneficial effects of vitamins on
our health have been linked to their antioxidant properties.
People nowadays are more conscious about their health than they used to be.
We understand that good health is above wealth.
We all need vitamins to live a long and healthy life, and a varied diet is
essential if we are to obtain the nutrients we need.
Plenty of foods naturally contain vitamins. Some popular foods, such as breakfast
cereals, are fortified with vitamins and minerals.
That said, it is not always easy: fruit and vegetables age (an apple in a bowl
loses vitamins hour by hour), and modern processing techniques have
considerably reduced the vitamin and mineral content of many foods. Try to eat a
wide variety of fresh foods. Frozen vegetables are also a good option: they can
often contain more vitamins than vegetables stored for a long time at room
temperature.
Fat-soluble vitamins are found mainly in fatty foods such as animal fats,
including butter and lard, vegetable oils, dairy foods, liver and oily fish.
While your body needs these vitamins every day to work properly, you do not
need to eat foods containing them every day.
This is because your body stores these vitamins in your liver and fatty tissues
for future use. These stores can build up so they are there when you need them.
However, if you have much more than you need, fat-soluble vitamins can be
harmful.
Fat-soluble vitamins are:

vitamin A

vitamin D

vitamin E

vitamin K
Water-soluble vitamins
Water-soluble vitamins are not stored in the body, so you need to have them
more frequently.
34
If you have more than you need, your body gets rid of the extra vitamins when
you urinate. As the body does not store water-soluble vitamins, these vitamins
are generally not harmful. However, this does not mean that all large amounts are
necessarily harmless.
Water-soluble vitamins are found in fruit, vegetables and grains. Unlike fatsoluble vitamins, they can be destroyed by heat or by being exposed to the air.
They can also be lost in water used for cooking.
This means that by cooking foods, especially boiling them, we lose many of these
vitamins. The best way to keep as many of the water-soluble vitamins as possible
is to steam or grill foods, rather than boil them. Water-soluble vitamins are
vitamin C, the B vitamins and folic acid.
There are also many other types of vitamins that are an important part of a
healthy diet.
Vitamins can cause many problems. Too little of just one vitamin may
disturb the body's balance and cause health problems. But taking too many
vitamins can also be dangerous. This is especially true of the fat-soluble vitamins
A, D, E and K because it's harder for the body to get rid of any excess through
urine – the most common way to eliminate waste products.
Most of us get sufficient quantities of vitamins and minerals from our food.
It may be necessary for some people to take a vitamin supplement, for
xample pregnant women and the elderly.
Most vitamin supplements have been extracted from natural foods.

Vitamin A comes from fish liver oil.

Vitamin B comes from yeast or liver.

Vitamin C is often extracted from rosehips.

Vitamin E is extracted from soy beans or maize.
Vitamins may also be synthetically manufactured, but synthetic vitamins may not
always be as effective as their naturally-derived equivalent.
So, we came to the conclusion and we want to give advice for you: eat a lot
of fruit and vegetables, keep to the daily rules, sleeping 8-9 hours, regular meals,
a healthy diet, including fruit and vegetables, and going in for sports, absence of
bad habits doctor’s advice is really a good way to live.
35
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