Question

1) A friend of your who has been feeling less energetic recently, has contacted you asking for an advice whether it is a good idea to start taking vitamin pill (supplement) or a new herb (complement) that she heard is great and makes people more energetic. Please include in your advice 4 general reasons for taking a vitamin pill, and 4 general precautions before taking a new herbal medicine

2) Vitamins comparison: In a table, please describe 3 major differences between water-soluble and fat-soluble vitamins

3) In a table, please list the 4 fat-soluble vitamins, their daily requirement amount, and two types of food that are rich in each vitamin.

4) Some people tend to take high doses of vitamins every day, thinking that this will protect them from diseases. Please explain the possible toxic effects of overdose of vitamins A and D.

Answer 1

1. Reasons to take vitamin pills:

Increased energy levels: body has to work harder to perform simple tasks, which can lead to fatigue and other health problems. Taking multivitamins and keeping a healthy lifestyle can keeps one energetic and fit.

Improved mood: daily multivitamin has positive effects on a person’s mood and emotional well-being. Getting enough vitamins and minerals improves the brain functions responsible for mood.

Reduces stress and anxiety: The body uses B vitamins to convert food into energy, keep the nervous system functioning properly, and to produce stress hormones. Taking multivitamins daily can replenish body’s supply.

Maintained muscle strength: Free radicals are mainly responsible for muscle aging-related problems. Taking multivitamins daily can help keep these damaging free radicals in check.

Precautions before taking herbal medicine:

Educate oneself. Learn as much as possibe about the herbs that are to be taken by consulting the doctor and contacting herbal supplement manufacturers for information.

follow label instructions carefully and use the prescribed dosage only. Never exceed the recommended dosage, and seek out information about who should not take the supplement.

Watch for side effects. If symptoms, such as nausea, dizziness, headache, or upset stomach, occur, reduce the dosage or stop taking the herbal supplement.

Research the company whose herbs are to be taken. All herbal supplements are not created equal, and it is best to choose a reputable manufacturer's brand.

2. Fat soluble vitamins:

The fat-soluble vitamins are A, D, E, and K. Being fat soluble means that they are absorbed in the lymph, are transported in the blood with carrier proteins, and they can be stored in the liver and fatty tissues. The fact that these vitamins can be stored means that they can also build up to toxic levels when consumed in excessive amounts. It is very important to stick to the guidelines on how much is necessary and how much is dangerous.

Water soluble vitamins: The water-soluble vitamins are B and C. The B vitamins include thiamin, riboflavin, niacin, folate, pyridoxine, and B12. The water-soluble vitamins are easily dissolved and can be excreted in the urine. This does not mean that you can take these in unlimited quantities. There can be problems with excessive amounts, so upper limits have also been set for the water-soluble vitamins.

3. Vitamin A: Vitamin A is not a single compound. Rather, it is a group of fat-soluble compounds collectively known as retinoids.The most common dietary form of vitamin A is retinol. Other forms — retinal and retinoic acid — are found in the body, but absent or rare in foods.

Vitamin A is only found in animal-sourced foods. The main natural food sources are liver, fish liver oil and butter. The most efficient of these is beta-carotene, which is abundant in many vegetables, such as carrots, kale and spinach. The RDA for vitamin A is 3,000 IU (900 mcg) for adult men and 2,333 (700 mcg) for women. For children, it ranges from 1,000 IU (300 mcg) to 2,000 IU (600 mcg).

Vitamin D: It is best known for its beneficial effects on bone health, and deficiency makes you highly susceptible to bone fractures.

Also known as calciferol, vitamin D comes in two main dietary forms:

• Vitamin D2 (ergocalciferol): Found in mushrooms and some plants.
• Vitamin D3 (cholecalciferol): Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.

Dietary vitamin D can be classified as vitamin D2, found in mushrooms and plants, and vitamin D3, found in animal-derived foods. Few foods naturally contain vitamin D. The best dietary sources are fatty fish and fish oil, but mushrooms that have been exposed to ultraviolet light may also contain significant amounts.

For children and adults, the RDA for vitamin D is 600 IU (15 mcg). The amount is slightly higher for elderly adults, at 800 IU (20 mcg).

Vitamin E:

Vitamin E is a family of eight structurally similar antioxidants that are divided into two groups:

• Tocopherols: Alpha-tocopherol, beta-tocopherol, gamma-tocopherol and delta-tocopherol.
• Tocotrienols: Alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol and delta-tocotrienol.

Alpha-tocopherol is the most common form of vitamin E. It makes up around 90% of the vitamin E in the blood. The richest dietary sources of vitamin E include certain vegetable oils, seeds and nuts. Among adults, the RDA for vitamin E is 23 IU (15 mg). For children and adolescents, the RDA ranges from 9 IU (6 mg) to 23 IU (15 mg), depending on the age group.

Vitamin K:

Vitamin K is actually a group of fat-soluble compounds divided into two main groups:

• Vitamin K1 (phylloquinone): Found in plant-sourced foods, phylloquinone is the main form of vitamin K in the diet
• Vitamin K2 (menaquinone): This variety of vitamin K is found in animal-sourced foods and fermented soy products, like natto. Vitamin K2 is also produced by gut bacteria in the colon

The best dietary sources of vitamin K1 (phylloquinone) are leafy green vegetables, whereas vitamin K2 (menaquinone) is mainly found in animal-sourced foods and fermented soy products. In contrast to phylloquinone, menaquinone is only found in small amounts in certain high-fat, animal-sourced foods, such as egg yolks, butter and liver. It is also found in certain soy foods, such as natto. The adequate intake (AI) of vitamin K is 90 mcg for women and 120 mcg for men. For children and adolescents, the AI ranges from 30–75 mcg, depending on the age group.

4. Vitamin A Toxicity:

Overdosing on vitamin A leads to an adverse condition known as hypervitaminosis A. It’s rare, but may have serious health effects.

The main symptoms and consequences of toxicity include fatigue, headache, irritability, stomach pain, joint pain, lack of appetite, vomiting, blurred vision, skin problems and inflammation in the mouth and eyes..

It may also lead to liver damage, bone loss and hair loss. At extremely high doses, vitamin A can be fatal

Vitamin D Toxicity:

The main consequence of toxicity is hypercalcemia, a condition characterized by excessive amounts of calcium in the blood.

Symptoms include headache, nausea, lack of appetite, weight loss, fatigue, kidney and heart damage, high blood pressure and fetal abnormalities, to name a few.

People are generally advised to avoid exceeding the upper limit of vitamin D intake, which is 4,000 IU per day for adults.