Vitamins
Vitamin A
Fat soluble vitamin (dissolves in the body with fat in the diet.
It is not flushed regularly flushed out.
Retinoids group (Aldehydes)
From animal sources
​
1. AKA Preformed Vitamin A
Active vitamin A that's ready to use in the body.​
​
2. Toxic to the body if high dose
Carotenoids group
From plant sources
​
​1. AKA Provitamin A
Substances that the body convert to active vitamin A.
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​2. The body only converts the amount of vitamin A needed​
Carotenoids convertible:
beta-carotene, alpha-carotene and beta-cryptoxanthin.
Carotenoids non-convertible but still have a high-position job in the body:
lycopene, lutein and zeaxanthin.
Functions:
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- Antioxidant,
- Help white blood cells that fight microbes and viruses,
- Retina protectors from oxidative stress,
- Cellular communication,
- Support bones, teeth and skin,
- Detox,
- Reduce the risk of cancer,
- Responsible for healthy mucous membranes,
- Regulates gene expression
Vitamin B complex
Water soluble vitamins
(regularly flushed out by the body)
Fact: It's actually a group of many vitamins with different jobs in the body, that's why it's "complex".
Essential vitamin B and main functions:
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Vitamin B1, aka Thiamine:
Muscles, brain health, thyroid hormones,​
Vitamin B2 aka Riboflavin:
Energy, Thyroid and eye functions, prevents migraines,​
Vitamin B3 aka Niacin:
Nervous system, heart health, skin, cholesterol balance,​
Vitamin B5 aka Pantothenic acid:
Healing, energy, hormones and cells synthesis, healthy skin, hair and nails,​
Vitamin B6 aka Pyridoxine:
Immune system, energy, brain development, REM sleep,​
Vitamin B7 aka Biotin:
Hair and nails, energy, increases insulin sensitivity, fatty acid synthesis,​
Vitamin B9 aka Folate:
Detox estrogen, nervous system, DNA and RNA synthesis,​
Vitamin B12 aka Cobalamin :
DNA and protein synthesis, cells, brain and nerve functions.
Declassified B vitamins (the body can synthetize them):​
​
Vitamin B4 aka Adenine, a purine:
Energy, DNA and RNA building blocks,
Vitamin B8 aka Inositol, a carbocyclic sugar:​
Cell growth, regulation of the insulin levels,
Vitamin B10 aka Para Amino Benzoic Acid aka PABA, an organic compound:
Helps folic acid, cell growth and DNA,​
Vitamin B11 aka Salicylic acid, a phytohormone:
Skin and hair exfoliant.​
Not an approved vitamin:
​
Vitamin B17 aka Amygdalin:
Controversial opinions about its benefits and high toxicity: Antioxidant, antibacterial, reduce blood glucose level.​​
​​Not a vitamin:
​
Vitamin B13 aka Orotic Acid, a metabolic:
Heart health,
Vitamin B14 aka Pyrroloquinoline quinone, a vitamin-like:
Antioxidant, mitochondrial health, energy, brain health,
Vitamin B15 aka Pangamic acid, an ester with no real known nutritional value:
Originally D-gluconodimethyl aminoacetic acid, antioxidant, muscles and heart health,
Vitamin B16 aka Dimethylglycine, a tertiary amino acid:
Energy, immune system, brain health,​
Vitamin B18 aka Choline, an essential nutrient vitamin-like with the appearance of an amino acid:
Heart health, brain and liver functions,
Vitamin B19:
There is none,
Vitamin B20 aka L-carnitine, an amino acid:
Energy, blood sugar level, brain and muscles functions.
Vitamin C
Water soluble vitamins
(flushed out daily by the body)
Our body is unable to produce it, we need it in our diet or supplement.
Functions:
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- Support immune system,​
- Wound healing,​
- Collagen synthesis,​
- Increases white blood cells,​
- Prevents gum diseases,​
- Decreases the risk of heart disease,​
- Hormones health,​
- Nervous system health,​
- Eye health,​
- Powerful antioxidant,​
- Lowers triglycerides,​
- Assists other nutrients and metabolisms.
Vitamin D
Fat soluble vitamin (dissolves in the body with fat in the diet.
It is not flushed regularly flushed out.)
Its secret? It's actually a prohormone.
Most common forms:
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Vitamin D, aka Calciferol, its most active form,
Vitamin D2, aka Ergocalciferol, found in plant sources,
Vitamin D3, aka Cholecalciferol, found in animal sources and produced by our body from sun exposure.
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(Uncommon ones -> D4, D5, D6, D7)
Functions:
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- Calcium needs its assistance to be absorbed in the gut,
- Prevents insulin resistance,
- Helps in phosphorus assimilation,
- Important for thyroid function,
- Anti-inflammatory,
- Helps with blood clotting,
- Regulates bones and teeth growth,
- Regulates gene expression,
- Stimulate bone cell mineralization.
Vitamin E
Fat soluble vitamin (dissolves in the body with fat in the diet.
It is not flushed regularly flushed out.)
Tocopherols class compounds:
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> alpha-tocopherol,
> beta-tocopherol,
> gamma-tocopherol,
> delta-tocopherol.
Tocotrienols class compounds:
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> alpha-tocotrienol,
> beta-tocotrienol,
> gamma-tocotrienol,
> delta-tocotrienol.
When vitamin E is natural, compounds start with "d-".
Example: d-alpha, d-beta... etc.
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When vitamin E is synthetic, compounds start with "dl-".
Example: dl-alpha, dl-beta... etc.
Functions as a whole vitamin E:
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- Neutralizes free radicals, those things that damage your cells,
- Enhances immune system,
- Prevents diseases and cancers,
- Improve insulin,
- Great for women's ovaries,
- Protects and extends the storage v/of Vitamin A,
- Inhibit platelet adhesion,
- Helps with reproductive health.
​
Vitamin K​
Fat soluble vitamin (dissolves in the body with fat in the diet.
Though, it's capricious, it doesn't stay in the body like the other ones.)
Form vitamin K1:
- Phylloquinone that comes from dietary sources.
Form vitamin K2:
- Menaquinone that's produced by friendly bacterias in the gut.
Form vitamin K3:
- Menadione that's synthetic.
Functions:
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- Helps with blood clotting,
- help with brain cells death,
- Help with the growth and proliferation of normal cells,
- Important for the the formation of strong bones,
- Enhance vascular health and elasticity.
Sources and more information:
Vitamin A:
- "What You Must Know About Vitamins, Minerals, Herbs and So Much More" by Pamela Wartian Smith
- National Institutes of Health: Vitamin A
- Wikipedia: Vitamin A
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Vitamin B:
- "What You Must Know About Vitamins, Minerals, Herbs and So Much More" by Pamela Wartian Smith
- ACS Chemistry of Life: PABA
- Better Health: Vitamin B
- Fullscript: Vitamin B
- Healthline: Inositol - Vitamin B10 - Vitamin B17 - Choline
- Medical News Today: Vitamin B - Vitamin B6 - Vitamin B17
- Laurie Goldman MD: The lost vitamins
- Oxford Vitality: B Vitamins - Filling the gap​
- Very Well Health: Amygdaline
- Mindful Clinic: The lost Vitamins
- National Library of Medicine: Vitamin B17 - B vitamins function - Orotic acid - Pyrroloquinoline quinone - Dimethylglycine - Choline
- Sciences Direct: Pyrroloquinoline quinone - Dimethylglycine
- WebMD: Amygldaline
- Wikipedia: Vitamin B - Vitamin B4 - Amygdaline - Orotic acid - Choline
- X-tend Life: Dimethylglycine ​​​
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Vitamin C:
- "What You Must Know About Vitamins, Minerals, Herbs and So Much More" by Pamela Wartian Smith​
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Vitamin D:
- "What You Must Know About Vitamins, Minerals, Herbs and So Much More" by Pamela Wartian Smith
- Healthline: Vitamin D
- National Institutes of Health: Vitamin D
- National Library of Medicine: Vitamin D - Vitamin D2 D3 D4 D5 D6 D7
- Wikipedia: Vitamin D ​
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Vitamin E:
- "What You Must Know About Vitamins, Minerals, Herbs and So Much More" by Pamela Wartian Smith
- National Health Service UK: Vitamin E (and vitamins and minerals)
- Harvard T.H. Chan, School of Public Health, The Nutrition Source: Vitamin E
- National Institute of Health: Vitamin E
- National Library of Medicine: Effect of vitamin E in postmenopausal women
- Rupa Health: Vitamin E
- Wikipedia: Vitamin E
- WebMD: Vitamin E​
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Vitamin K:
- "What You Must Know About Vitamins, Minerals, Herbs and So Much More" by Pamela Wartian Smith
- Wikipedia: Vitamin K
- Harvard T.H. Chan The Nutrition Source: Vitamin K
- National Institute of Health: Vitamin K
- National Cancer Institute: Vitamin K
- Healthline: Vitamin K - Vitamin K3​​​