By Jwesly Stifen


A deficiency of vitamin B1 in people with diabetes could cause a range of problems including kidney disease, retinopathy and stroke, a new study has found.

Researchers from the University of Warwick found that the deficiency is not due to dietary habits but instead down to an increased rate of the vitamin's removal from the body.

They discovered that vitamin B1 concentration was decreased by 76 per cent in type one diabetic patients and 75 per cent in those suffering from type two diabetes.

It is the first time that this vitamin deficiency has been found in people with diabetes and is likely to have been missed in the past due to the methods used to measure thiamine (vitamin B1) status.

Writing in the journal Diabetologia, the researchers argue that the decreased availability of the vitamin is linked to problems with the cells and artery walls of the body's circulatory system.

The researchers have now outlined a number of areas for further research relating to vitamin B1 and diabetes.

Matt Hunt, science information manager at Diabetes UK, said that the study could 'potentially have very exciting outcomes'.

'More research needs to be done into the link between vitamin B1 deficiency and people with diabetes developing complications such as kidney and retina damage, heart disease and stroke. Researchers are already looking into the effect of giving people the vitamin in tablet form to see if early kidney damage can be reversed,' he added.

'We should note that the vitamin supplement research is still at trial stage. We would not advise that people look to vitamin supplements to reduce their risk of complications at this stage.

'Eating a healthy balanced diet, taking regular physical activity and managing blood glucose levels are key to good diabetes management.'

By Mike Singh


Vitamin B2 is also commonly known as Riboflavin or Vitamin G. This water soluble vitamin is found in most plant and animal tissue and belongs to the B-Complex family. It assists in the metabolic processes of proteins, fats and carbohydrates.

Riboflavin is essential for the proper formation of red blood cells and hence helps produce anti bodies. It is also required to maintain the mucous membranes that are located throughout the digestive tract. Since this vitamin is involved in cell respiration and growth, it benefits the skin, hair, nails and connective tissues.

Being a part of the B-Complex family, B2 is vital because it helps in the production of Vitamin B3 (Niacin) and also helps the body absorb Vitamin B6. It also ensures normal development during periods of rapid development especially puberty.

Sources of Vitamin B2 :-

Milk, eggs and dairy products are excellent sources of Vitamin B2. Most people who have a nutritionally well balanced diet possess sufficient quantities of vitamin B2 as it is found in most plant and animal tissues. Green leafy vegetables, broccoli and asparagus are also good sources of B2 as are nuts, legumes, mushrooms, fruits, fish and whole grains and cereals.

Since its a water soluble vitamin, there is no fear of consuming more than the daily recommended amount as the body will eliminate the excess amount through the urine. When too much B2 is present in the body the urine will appear more yellow than normal. It is important to keep in mind that one should try and purchase milk in a container other than a glass bottle as heat and light can destroy the Riboflavin present in it.

Daily intake of Vitamin B2 :-

Experts recommend that the daily intake of B2 for men should be around 1. 3 mg whereas for adult females it should be 1. 1 mg daily. Pregnant women should consume around 1. 4 mg and women who are lactating should get about 1. 6 mg daily.

Symptoms of Vitamin B2 Deficiency :-

Although a nutritionally well balanced diet can ensure that one has adequate supplies of this vitamin , excessive consumption of alcohol, tobacco, caffeine and refined sugars can trigger a Vitamin B2 deficiency.

Symptoms of this vitamin deficiency can include a general feeling of weakness, lightheadedness, cracks and sores on the corner of one's mouth, soreness in the throat and/or tongue, irritated skin and anemia. The eyes can also become extra sensitive to light or can water excessively.

Problems with digestion and insomnia have also been known to occur. Mental responses may slow down and in some cases growth might be adversely affected. It is quite likely that a deficiency of Vitamin B2 can lead to the onset of Rheumatoid arthritis as well.

By RA Butters


Without enough vitamin D, women face significantly increased health risks at all stages of life.

Vitamin D has long been recognized for its importance to bone strength, but a growing body of medical evidence indicates that it plays a crucial role in many aspects of health. Though it is the only vitamin that the body can produce, deficiency is alarmingly common. As many as three fourths of the adults and teens in the US are believed to have inadequate levels, and D vitamin deficiency has been identified as a growing health problem all over the world.

Exposure to the sun triggers the skin to manufacture the vitamin, but the body's ability to produce it declines with age. There are relatively few natural food sources of it, and most people get the majority of the vitamin by drinking fortified milk.

Crucial to bone, muscle development in adolescent girls

Recent research by the University of Manchester, UK screened 99 girls between 12 and 14 years of age. 75% of the girls had demonstrably low blood levels of D vitamin, though none of the girls showed symptoms of deficiency.

The researchers then tested the girls' muscle strength and force. The girls who were not deficient scored significantly higher in the strength and force tests than those who were deficient, leading the research team to conclude that the link between deficiency and relative weakness definitely merits further study. The study data highlights the importance of the vitamin to muscle function in adolescent girls, they said, adding that there could be implications for long-term bone development.

Levels particularly important during pregnancy

Studies show that inadequate levels of D vitamin during pregnancy could have a negative impact on many aspects of pregnancy, from increasing the risk of pre-eclampsia to decreasing the length of gestation, birth weight, and odds for good fetal bone development.

It is also believed that sufficiency of the vitamin during pregnancy can actually lower the child's risk of many health problems and diseases later in life.

One of the most important nutrients for women during and after menopause

The hormonal swings of menopause, together with an increasingly indoor-oriented lifestyle and the aging body's decreased ability to manufacture D vitamin, makes deficiency among older women common. This is particularly dangerous, experts say, because low levels of the vitamin significantly increase the risk of osteoporosis, osteomalasia, and hip fractures.

In addition, deficiency has been related to an increased risk of several types of cancer, including breast cancer, as well as a higher incidence of heart disease, multiple sclerosis, asthma, and diabetes.

By Kerri Knox

Doctors and Dermatologists for the past several decades have been telling us that virtually any amount of sunlight exposure is terrible for us and that we are going to get skin cancer with even a small amount of exposure.

Dermatologists tell us that we need to wear sunblock and cover up our skin at all costs, yet we are finding that the lack of sunlight exposure is probably contributing to the rise of many chronic illnesses such as heart disease, many different cancers, musculoskeletal pain, fibromyalgia, diabetes and other 'diseases of civilization'.

This lack of sunlight exposure has contributed to very widespread Vitamin D Deficiency across the western world. Now that researchers and doctors are learning more and more about Vitamin D Deficiency, they have begun checking people's Vitamin D Blood Levels.

Many of these researchers and doctors are shocked at what they have found. Dr. Elise Schroeder, a Naturopathic Doctor in Portland, Oregon has found that 100% of her clients are Vitamin D Deficient. In fact, her findings are no different than those of most researchers who are finding that deficiency, even in people who are 'healthy', is approximately 85% of the population!!

Turned around, this means that only 15% of the population does NOT have a severe Vitamin deficiency!

If you think that you aren't likely to be deficient, think again. Researchers found that even people living in Hawaii who got significant sunlight exposure were Vitamin D Deficient. And the vast majority of my clients are shocked to find out that they are deficient and can't understand how they got that way.

Nearly every day, people tell me, "But I eat healthy, take a multivitamin supplement and I go out in the sun, how did I get Vitamin D Deficient?"

But eating healthy has virtually NOTHING to do with it! You'd have to eat 6 to 10 ounces of fatty fish or 20 glasses of milk to meet your requirements. And supplements usually have a tiny 400 - 800 IU's of Vitamin D in them- not NEARLY enough to meet your daily requirements. And most people who are deficient and tell me that they go out in the sun everyday are living north of 37 degrees latitude. If you live this far North, you get ZERO Vitamin D from the sun from mid September to April- even if it is sunny and warm!!!

So, if you rely on diet and sunlight to get your Vitamin D, I can guarantee that you are deficient! Which puts you at higher risk for the 'Diseases of Civilization' that I mentioned above.

By Brian I Park


Vitamin K is necessary for blood clotting. It is therefore used in the prevention and treatment of hemorrhage. It is also helps to strengthen the body's bones as well as capillaries.

Vitamin K is available in three forms phylloquinone (K1) which is found in green leafy vegetables that assists in bones abosorption and storage of calcium. Latest research study showed that increased dosage leads to leverage in reducing the risk of hip fracture and this ends up in osteoporosis. Menadione (K3) is an artificial form which is water soluble and involves in more absorption with ease by people who encounter problems relating to fat absorption, and menaquinone (K2) is manufactured in the body by the form of natural occurrence in intestinal bacteria. Those who regularly take antibiotics that harm the balance of bacteria in the intestine.

Vitamin K is now examined for its efficacy in cancer treatment. Initial studies in the laboratory showed that vitamin K might be as effective as some prescription of drugs at reducing and slow in the growth of cancerous tumors. This vitamin is also examined to observe its increased efficacy in standard anticancer drugs.

The recommended dietary allowance (RDA) for this vitamin is dependent on an individual's weight about one microgram for every two pounds. The average males RDA is to the tune of eighty micrograms, and average female for maintaining would be approximately sixty five micrograms. The good varieties of foods such as kale, broccoli, cabbage, spinach and lettuce should be supplemented with cauliflower; strawberries, and soybeans, meats, eggs are also high and rich in this vitamin and they are far superior sources of protein and nutrients. This Vitamin is also in green tea and you can improve your body's absorption of vitamin K by consuming yogurt which acts as a strong support to the bacteria prevalent in your intestine.

The deficiency of this vitamin is a rare feature for most people receives enough food from their own intestinal bacteria. Blood in your urine, abnormal bleeding, bruising, nosebleeds, and intestinal bleeding are also features of this vitamin deficiency. If you are under this suspicion you should consult your doctor immediately which should be left unchecked as vitamin K deficiency could be the result of hemorrhaging.

Some people are prone to a higher risk of development of vitamin K deficiency, but, in newborns supply of vitamin in their system is very meager. Therefore they are usually given a dose of vitamin K at birth by an injection for avoidance of hemorrhage. People who do not consume enough of green vegetables take oral antibiotics on a regular basis or cholesterol lowering drugs are have a medical condition which would imbalance the bacteria in the intestine or results in interference in fat absorption such as colitis, liver disease, or crohn's disease, should consult their doctor about the way of supplementation

Most supplements relating to multivitamin are available in some nutrients but they do not contain vitamin K. Supplements of this vitamin are available in a capsule form. You should have careful dosage of not more than the doctors prescription dosage of vitamin K, otherwise it results to liver damage, and people consuming blood thinning drugs' should ensure avoidance of this supplement in to-to as it has the efficacy of decreasing the effectiveness of drugs.

Some people are allergic to the reactions to high dosages of vitamin K, as pregnant or women involved in nursing should not take this vitamin additives, that is infants who receive an excessive dosage may suffer from brain damage.

By Mario SK Churchill


When you're young and healthy, you probably don't need a lot of vitamin supplements to ensure you get the complete nutrition required to keep your body healthy. But as you get older and your body changes, so will your needs. If you don’t meet the required vitamin dose you need, your body will use up its store and you'll end up experiencing the symptoms of a vitamin deficiency.

Vitamin deficiency can cause a lot of trouble so why wait until it happens to you? They can range from mild to annoying and can easily turn serious if uncorrected in time. If you want to know what vitamin supplement is best for you, find out what deficiencies you want to avoid and which you want to correct.

What's your deficiency?

If your body is not working as well as it did before, there's a big chance you have some form of vitamin deficiency. Here is a list of vitamins and the deficiencies they prevent or help correct:

Vitamin A

Problems with the eyes and eyesight such as macular degeneration, dry and hard eyeballs, retinal detachment, conjunctivitis and color-blindness. Vitamin A is also good for treating acne, jaundice, skin infections like cold sores, impetigo and boils, warts, skin cancer and scleroderma.

Vitamin C

Cataracts, dim vision, glaucoma and myopia. Vitamin C is also effective against acne, Addison's disease, stress, dry skin, bed sores, jaundice, gangrene, skin itching, prickly heat, rashes, hematoma, wrinkles and shingles.

Vitamin D

Vitamin D is indicated for people who are at risk of bone diseases and degeneration such as osteoporosis. Vitamin D is usually found in sunlight and a deficiency may occur due to limited exposure. This vitamin is usually taken with Vitamin C for maximum absorption.

Vitamin E

A very effective antioxidant like Vitamin A, Vitamin E is also used to treat and prevent blisters, bed sores, hot flushes, scar tissue, stretch marks, wrinkles and aging skin.

Vitamin B group

This group of vitamins is sometimes referred to as Vitamin B-complex, composed of 8 B vitamins including B1, B2, B3 (niacin), B6, B12, biotin, folic acid and pantothenic acid. The vitamins in the B group, whether alone or in combination are effective against wounds, cataracts, glaucoma, retinitis, night blindness, photophobia, Addison's disease, skin ulcers, eczema, dermatitis, seborrhea, pale skin, rosacea, dandruff, graying hair and other problems with the skin and nails.
Certain vitamin groups, such as antioxidants like A, E, D and K, are important for preventing free radicals from affecting body cells. Antioxidants effectively maintain the health of cells to prevent damage.

These antioxidants are also fat-soluble vitamins. They are absorbed by the body along with fat sourced from other foods. The vitamin-rich fat is then broken down by the bile and used by the body. If you take too much, the excess vitamins are stored in your liver and kidneys.

Water-soluble vitamins like Vitamins C and B, on the other hand, are easily absorbed. If you take more than your body needs, these vitamins are simply excreted through urine.

The danger of too much of a good thing

You don’t have to worry about overdosing on water-soluble vitamins because your body knows how to take care of them. It is the fat-soluble type that you should be careful with. Vitamins A, E and D are toxic in high doses for long periods while too much Vitamin K can increase the risk of hemorrhage. If you must use a vitamin supplement, the best thing for you to do is to keep within the recommended daily allowance.

By Jared Hillman


One of the common types of vitamin deficiency is vitamin B12 deficiency. Although our body requires a little amount of it to maintain healthy levels, there are people who don't eat the right food to get this kind of vitamin. Especially vegan people who eat a diet poor on vitamin B12 and don't complement it with the help of B12 supplements.

Most of the time, the symptoms of this deficiency go unnoticed, however as the condition gets more severe you will start noticing a series of signs hat tell you there's something wrong. The main sign that you have a deficiency of B12 is anemia, when you suffer from it you feel fatigued, weak and lethargic. In some cases this causes you to lose weight because of loss of appetite.

If the deficiency gets more severe, other symptoms will arise, such as: dizziness, insomnia, memory problems, enlargement of the liver, depression, eye problems, headache, numb hands and feet, hallucinations, tinnitus, palpitations and even neurological damage.

To avoid these problems you need to eat a balanced diet. This vitamin B12 can be found in dairy, fish, eggs and meat. If you are a vegan, you'll see that you need to integrate B12 in your life with the use of supplements. Don't worry these supplements are safe and your doctor can give you the right amount to ingest each and every day.

As you can see, keeping an eye on the symptoms can be very beneficial to avoid severe deficiency. That's why it is always recommended to go to a doctor for a periodic checkup to see if your body is getting everything it needs.

By Len Gibb


There’s news that we read and hear about, all the time, people do not eat healthy. The average diet contains elements that can lead to heart disease, obesity and other serious health conditions. It usually comprises of too much of saturated fat and simple carbohydrates.

There are three main sorts of vegetarians. The ones that do not consume any meat, but feed on fruits, vegetables and dairy are called Lacto vegetarians. The ones that follow the same diet as the lacto vegetarians with the inclusion of eggs are called Lacto-Ovo vegetarians. The third category is called fruitarians, and as the name suggests these follow a diet restricted to fruits, but may also eat nuts and seeds. They are considered the strictest vegetarians; they do not eat meat, eggs, or use dairy products.

The only thing wrong with the vegetarian lifestyle is that the vegetarians are at a high risk of developing vitamin deficiency. No matter which type of vegetarian diet is followed, a person may not get the proper nutrients that are required for the body to function properly. B-12 is one such vitamin that is absent in most vegetarian diets. Vitamin B-12 exists in meat, dairy, eggs, and poultry. It is essential in the improvement of red blood cells and a healthy central nervous system. B-12 deficiency can cause symptoms including dementia, fatigue, hallucinations, balance problems, and vision disturbances.

People who are vegetarians most of their life are at a higher risk of B-12 deficiency. People do not suffer this deficiency for as long as five years, if they had been non-vegetarians and later on in life became vegetarians. The reason is that B-12 can be reabsorbed. It is a good idea to think of ways you can prevent vitamin B-12 deficiency from occurring. It is relatively difficult to reverse the effects of vitamin B-12 deficiency.

Homocysteine is an antioxidant that can produce a toxic effect when its levels rise in the body. And you will be surprised to know that 20% people diagnosed with heart disease have elevated levels of homocysteine in their blood. An elevation in the level of homocysteine is caused due to Vitamin B-12 deficiency.

The required minimum amount of vitamin B-12 is 10 micrograms. If you are a vegetarian, it is advised that you have your blood checked for vitamin B-12 deficiency. And if the results are positive, then your doctor must be able to provide additional information about the amount of B-12 you should take.

By John Tulley


For many years, a lot of people have been dependent on vitamin supplements to keep their body strong and healthy. Oftentimes, the food choices you eat everyday do not provide your body with all the needed vitamins and nutrients, and an excellent way to fill-in this gap is to take certain vitamins. But what if you have hair loss problems? Do you think there is one vitamin that you can take?

The answer to that question is a yes. There is a vitamin that you can take and that is 'D'. Hair loss and rickets are the primary symptoms of vitamin D deficiency.

Researchers and scientists have conducted an experiment using mice as their medium. According to the study, vitamin D can indeed help in preventing hair loss and this is supported by the effects of giving the 'D' vitamin to the mice. If this occurs in young adults, the individual may be suffering from vitamin deficiency, particularly vitamin D. However, some points of the study were not very clear and so the research is still ongoing.

Omega 3 is a factor that affects the biological process of the 'D' vitamin. The modern lifestyle of today usually involves doing mostly indoor activities and so you don't get enough sunlight which is an excellent source of vitamin D. But according to some researches, this is not the main reason. Researchers pointed out the diet lacking of essential fatty acids as one of the major cause vitamin D deficiency. How did this happen?

It's quite simple. You see, your body can produce or manufacture vitamin D on its own. However, it will need essential fatty acids. The fatty acids are the ones responsible for producing cholesterol and at the same time removing its excess. The fatty acids are also needed in the fundamental bodily functions. In order to manufacture vitamin D, the body needs cholesterol. If you don't get enough fatty acids, especially the essential ones, your body can't produce its own 'D' vitamins. This will result to a deficiency. Psoriasis and flaky scalp are some of the effects of this deficiency.

Deficiencies in L-lysine and copper may also result to hair loss as well as deficiencies in zinc and copper. So you see, aside from the vitamin D deficiency, there are other vitamins lacking in the body that can result to hair loss. However, the major vitamin that you definitely need is the 'D' vitamin.

There are various manufactures of vitamin D all over the world. Try to conduct a research and check for the reputable sellers and suppliers. This way, you can ensure yourself that you're using high quality vitamins. Some vitamins are cheaper than others but you see, price is not a very important consideration especially for those who love their hair very much. They will not hesitate to pay for a high quality vitamin even if it's expensive.

The best thing that you can give to yourself is to consult a doctor first. Your doctor will be able to show you your treatment alternatives when it comes to treating hair loss. Remember that hair loss or alopecia cannot be cured, so it is best to prevent it from happening or from getting worse. Take your vitamin now and regain your hair's health and volume.

By Lena Butler


Citrulline is an amino gamma acid that is critical in the production of urea. The production of urea in turn provides the body with the ability to remove the toxins from the muscle and liver cells. A healthy supply of citrulline is important to maintain healthy muscles and liver. In addition, citrulline nutrition is an important supplement used to help balance the nitrogen and metabolic processes in the body. The lack of citrulline is called citrulline deficiency. This condition can only be detected by a battery of vitamin deficiency tests.

Benefits of Citrulline Nutrition

Citrulline as a health and wellness supplement brings many benefits. Much of the effects of citrulline nutrition are reflected in a person’s lifestyle. Therefore, it is important for people to know their citrulline and nutrition levels to prevent citrulline deficiency.

Ample citrulline nutrition is required to detoxify the liver from ammonia. Ammonia is a waste product of the body from oxidation. For people who monitor their health and wellness, they well know that too much toxins in the body is not healthy in the long run. The right amount citrulline and vitamin levels promote increased energy and maintain the immune system. Citrulline helps the body recover from fatigues and stress. Citrulline also maintains the acid base balance in the body. With citrulline deficiency testing, you can easily recover your nutrition levels with the right information.

Citrulline Deficiency Testing

The most common symptom of Citrulline deficiency is fatigue and sustained weakness of muscles. While this condition can come from other factors it is important to apply citrulline deficiency tests to monitor the vitamin levels in your body. Fatigue and stress are the primary hurdles in achieving health and wellness. Therefore, constant citrulline deficiency test and vitamin testing will make sure that you are in the right path to health and wellness.

To correct your citrulline and nutrition levels, it is important to take in diet with rich sources of citrulline such as meat, fish, eggs, milk, legumes, and high protein food. There are also different food supplements to help correct citrulline deficiency. It is important to take in the recommended daily allowance of citrulline to prevent serious citrulline and nutrition deficiency. Citrulline deficiency testing is a benchmark on the general health and wellness of an individual. Vitamin and nutrition deficiency allow your body to be vulnerable to fatigue and stress. Therefore, constant citrulline deficiency testing will help you understand your body while you prepare your body for sustained healing.

By Jared Hillman


Vitamin D deficiency is one of the most common types of vitamin deficiency. This is a very special vitamin that we don't get from food, but instead, from sunlight. The rays of the sun trigger the process to produce vitamin D in our bodies. This deficiency most of the time gets unnoticed, but there are some vitamin D deficiency symptoms that are good to keep an eye on.

To understand the symptoms, it is good to know how vitamin D helps us: this vitamin is good to develop strong bones and muscles. A deficiency will affect both the muscles and the bones. When it is just starting out, it manifests in the form of aches and fatigue. Depending on the specific case and severity, these other symptoms may appear:

• Pain or tiredness in the muscles. This also translates as weakness; you'll feel more tired from doing activities such as climbing stairs.
• Bone pain problems. These tend to be more pronounced on the legs, back and hips.
• In children, this condition is more common. Children can develop curved legs if the condition is severe.
• Babies and children with severe vitamin D deficiency can experience cramps and respiratory problems. Parents need to be very alert of this condition.

Identifying the symptoms is very useful if you suspect you have a deficiency, however the best course of action you can take is prevention. The best way to prevent it is by walking a few minutes during the day. This way you'll keep your body generating vitamin D in healthy amounts.

If the condition appears to be more severe, doctors can recommend a series of treatments like the use of tablets or injections.

By Ashi Jas


Vitamins are organic substances necessary in very small amounts to direct different processes within living cells. Even though vitamins offer no energy benefits to the body directly, they do help set free the energy stored in carbohydrates, proteins, and fats. Thus, most vitamins help chemical reactions to take place. The human body does not produce most of the vitamins it requires and must obtain them from foods.

When taken as a dietary supplement in the daily diet, they help balance out the deficiencies of improper eating habits, overcooked foods, and non-nutritive processed foods. Vitamins are also critical in the production of red blood cells and the protection of the nervous, skeletal, and immune system.

Humans require 13 essential vitamins.

Four are fat-soluble vitamins (Vitamins A, D, E, and K), and the remaining nine are water-soluble (Vitamins C and the eight B-complex vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid).

Solubility refers to how a vitamin is absorbed, transported, and stored in the body. The water-soluble vitamins are absorbed directly into the bloodstream. Extra water-soluble vitamins are removed by the kidneys and excreted in the urine. Fat-soluble vitamins are usually transported in the blood by special proteins and excess gets stored in the fatty tissues of the body rather than excreted.

Some of the vitamins and their benefits are as follows -

Beta-carotene protects against cancer, memory loss and heart disease.
It helps improve vision and fight skin disorders, such as psoriasis and eczema, protect throat, mouth, and lungs from pre-cancerous cells.

It is best to get beta-carotene through dietary sources, as artificial supplementation in high doses is still controversial. Rich dietary sources are yellow, orange and green leafy vegetables.

Biotin is used in the metabolism of protein, fats, and carbohydrates. It also helps in energy production and can to a certain extent help people with diabetes by keep glucose levels reduced. Other benefits include healthy hair, skin, nails, reducing tiredness, heartburn and some allergies.

Folic acid (Vitamin B9) - is an important vitamin for women who are trying to conceive and those already pregnant. It helps to make the heart healthy, increases overall energy level and helps combat

Alzheimer's disease.

Good sources of folic acid are leafy green vegetables, liver and fruits.

Vitamin A is a very effective antioxidant. It also plays an important role in maintaining healthy vision, keeps the cells of the skin healthy, helps relieve skin disorders, boosts the immune system and helps in early healing of wounds.

Older people should not take vitamin A supplements because they are at risk for vitamin A toxicity.

Vitamin a is found as retinol in milk, butter, cheese, egg yolk, liver and fatty fish; as carotenes in milk, carrots, tomatoes, dark green vegetables.

Vitamin B2 is essential for the metabolism of carbohydrates (to produce energy) and amino acids. It also helps keep mucous membranes (such as those lining the mouth) healthy.

Vitamin B12 deficiency can lead to serious health complications such as nerve damage, weak muscles, depression, memory problem, anaemia, and stunted growth in children. It also helps the formation and regeneration of red blood cells, along with the proper functioning of nerves.

Rich sources are meat, eggs and milk. Almost no plant foods contain B12. Fortified breakfast cereals are a useful source.

Vitamin B1 is necessary for proper metabolism of sugar and starch to provide energy. It helps maintain a healthy nervous system as well as aid in the proper functioning of the heart and other muscles. Stress increases the need for B-1 and all B vitamins.

Cereals, nuts and pulses are rich sources. Green vegetables, fruits and fortified cereals contain this vitamin.

Vitamin C has helps in the production of the protein - collagen, boosts the immune system, protects artery linings, and helps in the prevention of cataracts.

Good dietary sources are citrus fruits, berries, peppers, potatoes and tomatoes.

Vitamin D aids in the absorption of calcium, thereby helping to form and maintain strong bones. Best source is sunlight. Dietary sources include oily fish, egg yolk, fortified breakfast cereals.

Vitamin E is a potent antioxidant, which helps in the protection against heart disease, some types of cancers, boosts the immune system, and acts as an aid in the healing of injuries.

Good dietary sources are common vegetable oils and the products made from them,, wheat germ, nuts and green leafy vegetables.

Vitamin K is beneficial because it helps in blood clotting and helps to strengthen bones and counter osteoporosis.

Can overdose of vitamins be harmful -

Extra vitamin in the diet can be harmful, especially when taken as supplements. Overdoses of fat-soluble vitamins are particularly dangerous because the excess gets stored in the body, thereby increasing the risk of toxicity. Although all vitamins do not show toxicity nature.

What can vitamin deficiency lead to?

Intake of required vitamins below the recommended levels can have adverse effects on health, even though not low enough to cause a deficiency disease.

If the deficiency is for a persistently long time, then one could develop characteristic deficiency symptoms. For example, vitamin B deficiency can cause anaemia, beriberi. Vitamin A deficiency can cause night blindness.

Low intake of folic acid increases a woman's chance of delivering a baby with a defective neural tube as well as increased heart disease risk

By Jared Hillman


Vitamin D deficiency problems are among the most common vitamin deficiency problems; although the occurrence of this deficiency has greatly lowered over the last decades, it still present due to certain factors.

Vitamin D is produced thanks to the rays of the sun, which stimulates its production. You may have heard about the "sunshine vitamin", well now you know why they call vitamin D that way. Problems with vitamin D often arise because of a lack of information about the causes and the symptoms of vitamin D deficiency. The people who are more at risk from suffering the symptoms are infants and pregnant women.

The symptoms of vitamin D deficiency appear as problems with the bones and muscles. This vitamin is the one that help our bones and muscles become strong, so any lack of it will develop conditions such as bowed legs and weak lower body movement. These conditions are: osteomalacia, rickets and osteoporosis, and they all refer to the same things but on different ages.

Besides these obvious conditions, there are a series of other vitamin D deficiency symptoms that must be checked, and often go unnoticed, such as: chronic fatigue, periodontal disease, bowed limbs, diabetes type one, tuberculosis, chronic pain on muscles, bones and joints; lower levels of calcium, hypertension.

These vitamin D deficiency signs are not exclusive, meaning that they don't necessarily indicate a problem with this vitamin, however if you feel any of those, take them as a warning sign and go visit a proper doctor who will help you running some tests to determine your current levels of vitamin D.

The people who run a greater risk of developing the symptoms of vitamin D deficiency are people who are undergoing a period in life where vitamin needs are increased (pregnant women and infants), people who don't get enough sun exposure (form not going out to much or covering too much of the body, and people who suffer of vitamin D malabsorption (this one can be caused by cholesterol lowering drugs, hormones and some types of antacids).

Pregnant and lactating women must ensure to get proper levels of vitamin D to avoid kids with deficiency problems and rickets. Often doctors will recommend multivitamins designed to meet the needs of pregnant women, but to avoid the symptoms of vitamin D deficiency, you must also go out and get safe sun exposure.