A, B, C, D… Understanding The Vitamin Alphabet
By Madeline Wujek
At first glance, the vitamin aisle contains hundreds of bottles with a bunch of letters. With all the information out there nowadays concerning health and wellness, deciphering what it all means when applied to real life can be difficult. It may seem like a challenge to develop and integrate healthy routines and habits into our daily lives, particularly in the realm of nutrition. I first want to debunk the thought process behind supplements that contain multiple vitamins and minerals. These multivitamins are advertised under the guise of convenience, claiming that all one needs to improve their health is available in a singular pill or dosage of a vitamin. This is far from the truth for a variety of reasons. The timing of the absorption of vitamins is impacted by several different factors, including the number of vitamins entering the bloodstream at a given time. In general, multivitamins do not provide the correct concentration of each ingredient and are often filled with preservatives that make it harder for the body to absorb the nutrients, therefore defeating the purpose.
I cannot emphasize this enough: no single supplement or routine, no matter how thoroughly structured, can take the place of well-rounded diets. Making sure your plate is full of enough fruits and vegetables is the most important thing you can do for your health. However, this doesn’t mean we don’t have natural deficiencies or shortcomings in our nutritional journeys that can’t be overcome with a little help! There are also far more vitamins, minerals, and nutrients that need to be incorporated into holistic health, but I’m going to walk through 4 main classes: A, B, C, and D.
Vitamin A (retinol or retinoic acid) benefits vision, and cell health, and has antioxidant properties. Individuals with a vitamin A deficiency have shown improvement from taking a vitamin A supplement, although this is a relatively uncommon deficiency in the United States. Foods rich in this vitamin include leafy green vegetables, tomatoes, red bell peppers, cantaloupe, mango, fish oils, milk, and eggs.
The B-complex vitamins help to convert carbohydrates from food sources into glucose and therefore into energy for the body. They help metabolize fats and proteins and are water-soluble (meaning they are not stored in the body).
Vitamin B2 (riboflavin): produces energy for the body and works as an antioxidant (reduces or prevents cell damage that can lead to cancers, heart disease, etc). Most of our need for this is fulfilled through diet. Riboflavin is found in whole grains, wild rice, mushrooms, broccoli, brussels sprouts, spinach, and more.
Vitamin B7 (biotin): strengthens hair and nails, and creates healthy skin. Deficiency is rare since a normal diet will contain enough biotin, but often individuals will take it to benefit their hair, skin, or nails, and many cosmetic products include this as an ingredient.
Vitamin B9 (folic acid, folate): important in red blood cell formation, a crucial vitamin for reducing the risk of birth defects. This is a common prenatal supplement, but for most people, it’s best to get this from food. Vitamin B9 is naturally found in leafy green vegetables, oranges, lemons, strawberries, melons, and bananas.
Vitamin B12 (cobalamin): keeps blood and nerve cells healthy, aids in DNA formation and cell metabolism, and prevents fatigue and anemia. Eggs, shellfish, meat, and dairy are great sources of vitamin B12.
Vitamin C benefits the immune system by acting as an antioxidant as well as playing a role in the production of collagen, a fibrous protein in connective tissue throughout the nervous, immune, bone, cartilage, and circulatory systems. Often, people take vitamin C supplements to promote their immune systems when they feel a cold coming on, but this nutrient is also plenty available in citrus fruits and juices.
Vitamin D is critical in aiding the body’s absorption of calcium and phosphorus, which supports the growth and maintenance of teeth, bones, and muscles. Vitamin D deficiency is relatively common in adults in the United States. Your body naturally produces vitamin D when in contact with the sun’s rays, and it can also be found in many types of fish.
I personally try to obtain most of my vitamins, minerals, and other nutrients through a well-rounded diet by prioritizing whole foods. Still, there are some areas I’d like to improve; as a college student, taking care of my immune system is very important to me, so I take a vitamin C supplement daily. I take vitamin D since I’m not outside as much as I should be and also with the knowledge that most adults in the US are vitamin D deficient. As a vegetarian, I take a B12 supplement every day since I’m not getting that nutrient from meat, and I also take a probiotic. Finding a balance between all the options for vitamins/supplements and what your body would actually benefit from requires lots of careful observation, and this is a balance that took me a few years to discover. Adding vitamins to your routine is not a band-aid fix for your problems, but rather a way to supplement based on your personal needs in order to put yourself in the healthiest state possible.
(My friend Bryan wanted me to end this article by saying, “Vitamin D? More like D end.” So there it is).
