Vitamins | NATUROPATHY

Vitamins

Vitamins are essential organic compounds that our bodies need in small amounts to function properly. They are classified into two main categories based on their solubility: fat-soluble and water-soluble. Each vitamin has its own unique function and source, but all of them are crucial for maintaining various body processes such as metabolism, immunity, and cell repair.

Fat-Soluble Vitamins:

Stored in the liver and fatty tissues.
Can accumulate to toxic levels if consumed in excess over time.
Need fat to be absorbed effectively.

Vitamin A
Vitamin D
Vitamin E
Vitamin K

Water-Soluble Vitamins:

Not stored in the body and need to be replenished regularly.
Excess amounts are usually excreted in the urine.
Absorbed directly into the bloodstream without needing fat.

Vitamin B
Vitamin C

Vitamin A

Vitamin A comes in two main forms: preformed Vitamin A (retinoids) and provitamin A (carotenoids). Both forms are essential for the body, but they are found in different types of foods and have slightly different benefits.

Preformed Vitamin A (Retinoids)

This is the active form of Vitamin A that your body can use directly without needing to convert it. It’s primarily found in animal-based foods.

Best sources:

Liver (especially beef and chicken liver)
Fish liver oils (cod liver oil, for example)
Egg yolks
Dairy products (whole milk, butter, cheese)

Provitamin A (Carotenoids)

Carotenoids are plant pigments that the body converts into Vitamin A. The most well-known carotenoids are beta-carotene, alpha-carotene, and beta-cryptoxanthin. Beta-carotene is the most efficient form in terms of conversion to Vitamin A. Carotenoids are found in fruits and vegetables and give them their bright colors (yellow, orange, red, and dark green).

Best sources (rich in beta-carotene):

Carrots
Sweet potatoes
Pumpkin
Spinach
Kale
Butternut squash
Red bell peppers
Mangoes
Cantaloupe

Preformed Vitamin A (retinoids) is more readily absorbed by the body and is ideal for those who need an immediate, efficient source of Vitamin A. It is especially beneficial for individuals with a deficiency.

Provitamin A (carotenoids) is more common in plant-based diets and is a safer option in terms of toxicity, since your body will only convert as much beta-carotene as it needs. Carotenoids are also loaded with antioxidants, which provide additional health benefits, such as supporting eye health, immune function, and skin health.

If you eat a balanced diet with a mix of animal and plant-based foods, you'll likely get a good mix of both forms, which is ideal.

For vegetarians or vegans, carotenoids are the primary form of Vitamin A. They can get plenty of Vitamin A from colorful fruits and vegetables.

People with specific conditions (such as liver disease) might have trouble converting carotenoids, so preformed Vitamin A may be recommended by a doctor.

Both forms are important for maintaining healthy vision, immune function, skin, and mucous membranes, so including a variety of these sources in your diet is the best approach.

Vitamin B

Vitamin B is actually a group of eight essential vitamins that play a key role in maintaining a wide range of bodily functions, especially related to energy production, the body’s metabolic functions, brain function, and red blood cell formation. Commonly known as Vitamin B Complex, the group is made up of the following vitamins:

B1 (Thiamine): Helps convert food into energy and supports nerve function.
B2 (Riboflavin): Plays a role in energy production and the metabolism of fats, drugs, and steroids.
B3 (Niacin): Supports skin health, nervous system, and digestion, and helps convert food into energy.
B5 (Pantothenic Acid): Important for making red blood cells and converting food into energy.
B6 (Pyridoxine): Involved in amino acid metabolism, immune function, and the creation of neurotransmitters.
B7 (Biotin): Known for its role in hair, skin, and nail health, as well as metabolism.
B9 (Folate/Folic Acid): Vital for cell division, particularly in pregnancy to prevent neural tube defects, and supports red blood cell formation.
B12 (Cobalamin): Essential for nerve function, red blood cell production, and DNA synthesis.

Vitamin B is found in a wide variety of foods, and each of the B vitamins has specific sources that are particularly rich in it. Here’s a breakdown of the best sources for each of the B vitamins:

Vitamin B1 (Thiamine)

Best sources:

Whole grains (brown rice, oats, barley)
Pork
Legumes (lentils, beans, peas)
Seeds (sunflower seeds)
Fortified cereals

Vitamin B2 (Riboflavin)

Best sources:

Dairy products (milk, yogurt, cheese)
Eggs
Lean meats (especially liver)
Green leafy vegetables (spinach, asparagus)
Fortified cereals
Almonds

Vitamin B3 (Niacin)

Best sources:

Poultry (chicken, turkey)
Fish (tuna, salmon, mackerel)
Whole grains (brown rice, barley)
Legumes (beans, peas)
Nuts and seeds
Fortified cereals

Vitamin B5 (Pantothenic Acid)

Best sources:

Chicken, turkey
Eggs
Avocados
Whole grains (brown rice, oats)
Sweet potatoes
Mushrooms
Legumes

Vitamin B6 (Pyridoxine)

Best sources:

Poultry (chicken, turkey)
Fish (salmon, tuna)
Potatoes
Bananas
Fortified cereals
Chickpeas
Spinach
Avocados

Vitamin B7 (Biotin)

Best sources:

Eggs (especially egg yolks)
Nuts (almonds, peanuts, walnuts)
Seeds (sunflower seeds, flaxseeds)
Sweet potatoes
Avocados
Whole grains
Liver

Vitamin B9 (Folate/Folic Acid)

Best sources:

Leafy greens (spinach, kale, broccoli)
Legumes (lentils, beans, peas)
Citrus fruits (oranges, lemons)
Fortified cereals
Beets
Avocados
Asparagus

Vitamin B12 (Cobalamin)

Best sources:

Animal-based foods (meat, poultry, fish, shellfish)
Dairy products (milk, cheese, yogurt)
Eggs
Fortified plant-based milk (soy, almond, oat)
Fortified cereals (for vegetarians/vegans)

For Vegetarians/Vegans:

Since Vitamin B12 is mostly found in animal products, vegetarians and vegans may need to rely on fortified foods or take supplements.

Vitamin C

Ascorbic acid is the chemical name for Vitamin C in its most basic and widely known form. It’s a water-soluble vitamin and an essential nutrient, meaning your body cannot produce it, so you need to obtain it through food or supplements.

Ascorbic acid is typically synthetic when used in supplements, fortified foods, and processed products. However, it’s important to note that ascorbic acid is also naturally occurring in many foods like citrus fruits, strawberries, and bell peppers, but when we refer to ascorbic acid in the context of supplements, we are generally talking about the synthetic form.

Natural Vitamin C supplements (as opposed to synthetic ascorbic acid), provide Vitamin C in forms derived from whole foods or plant-based sources:

Acerola Cherry Powder or Capsules

Form: Available as a powder, capsules, or liquid extract.
Why it’s good: Acerola cherries are a powerful natural source of Vitamin C, and they provide the whole fruit's benefits, including bioflavonoids and antioxidants.

Camu Camu Powder or Capsules

Form: Typically available in powder or capsule form.
Why it’s good: It’s one of the most potent sources of Vitamin C, with a highly concentrated form that’s easy to take.

Rosehip Extract

Form: Available as capsules, oils, or powder.
Why it’s good: Rosehips contain not only Vitamin C but also essential fatty acids and antioxidants, which can support skin and overall health.

Amla (Indian Gooseberry) Powder or Capsules

Form: Powder, capsules, or liquid extract.
Why it’s good: Amla is revered in Ayurveda for its high Vitamin C content and its additional benefits for digestion, immunity, and skin health.

Elderberry Syrup or Capsules

Form: Available as syrup, gummies, or capsules.
Why it’s good: Elderberries are high in Vitamin C, antioxidants, and immune-boosting compounds. This supplement is often used to support the immune system during cold and flu season.

Kiwi Extract

Form: Capsules or liquid extracts.
Why it’s good: Kiwi provides a unique combination of Vitamin C, fiber, and antioxidants, making it a great supplement for overall health.

Guava Leaf Extract

Form: Capsules, powders, or teas.
Why it’s good: Guava leaf extract is packed with Vitamin C and also has antimicrobial properties, which can support overall immune function.

Broccoli Extract

Form: Capsules or tablets.
Why it’s good: Broccoli isn’t just a good source of Vitamin C but also sulforaphane, a potent antioxidant. It’s an excellent supplement for supporting detoxification and overall cellular health.

Papaya Enzyme Supplements

Form: Capsules or chewables.
Why it’s good: Papaya provides Vitamin C as well as digestive enzymes like papain, which can support digestion.

Bell Pepper Extract

Form: Capsules or powders.
Why it’s good: Bell peppers, especially red ones, are rich in Vitamin C. Some supplements use bell pepper extract to provide a natural source of the vitamin.

Lemon Bioflavonoids or Citrus Bioflavonoids

Form: Capsules or powders.
Why it’s good: Bioflavonoids found in citrus fruits enhance the absorption and effectiveness of Vitamin C, and they work synergistically with the Vitamin C for immune support.

Superfood Blends

Form: Powders or capsules.
Why it’s good: Many superfood blends on the market include a mix of natural Vitamin C-rich ingredients, like acerola cherry, camu camu, and rosehip, often alongside other health-boosting ingredients like spirulina, chlorella, or greens.

There are plenty of natural sources of Vitamin C that you can use for supplementation. These natural forms tend to come from fruits, vegetables, and herbs. Here are some common natural Vitamin C sources:

Camu Camu

Description: A small, sour fruit native to the Amazon rainforest.
Vitamin C Content: It’s one of the highest sources of Vitamin C in the plant world. Camu Camu powder is often used as a supplement.

Acerola Cherry

Description: A bright red fruit that’s native to Central and South America.
Vitamin C Content: It contains about 30 times more Vitamin C than an orange. Often sold as a powder or in capsule form.

Rosehip

Description: The fruit of the wild rose, commonly used in teas or as an extract.
Vitamin C Content: Very high in Vitamin C, and it’s often used to make natural supplements or as a remedy for colds.

Kiwi

Description: A small, fuzzy fruit that’s loaded with Vitamin C.
Vitamin C Content: One medium-sized kiwi contains around 70 mg of Vitamin C, which is more than an orange.

Amla (Indian Gooseberry)

Description: A small, sour berry that grows in India and other parts of Asia.
Vitamin C Content: Amla is one of the richest natural sources of Vitamin C and is commonly used in Ayurvedic medicine.

Bell Peppers

Description: Especially red bell peppers, which have the highest content.
Vitamin C Content: A cup of sliced red bell pepper contains more Vitamin C than an orange.

Strawberries

Description: Delicious and packed with Vitamin C.
Vitamin C Content: One cup of halved strawberries can provide around 100 mg of Vitamin C, which is more than an orange.

Broccoli

Description: A vegetable that contains high levels of Vitamin C.
Vitamin C Content: A cup of cooked broccoli offers more Vitamin C than an orange, along with other beneficial nutrients.

Elderberries

Description: Berries from the elder tree, often used to boost immunity.
Vitamin C Content: Elderberries are packed with Vitamin C and antioxidants, and they’re used in syrup form for immune support.

Parsley

Description: This herb, often used in cooking, has high Vitamin C content.
Vitamin C Content: Just one tablespoon of fresh parsley can provide a significant amount of Vitamin C.

Guava

Description: A tropical fruit that’s rich in both Vitamin C and fiber.
Vitamin C Content: One raw guava contains more Vitamin C than an entire orange.

Papaya

Description: A tropical fruit that’s another excellent source of Vitamin C.
Vitamin C Content: A cup of papaya offers more than 100% of the daily recommended value of Vitamin C.

Vitamin D

Vitamin D is a fat-soluble vitamin that helps the body absorb calcium, supports bone health, boosts immune function, and plays a role in cell growth and repair. While Vitamin D is commonly called a vitamin, it is technically a steroid hormone rather than a traditional vitamin.

While natural sources such as the version produced naturally using our cholesterol and sunlight are the best and most bioavailable, the synthetic versions tend to have side-effects.

There are two main forms:

1) Vitamin D2 (ergocalciferol): Found in plant-based sources (like mushrooms) and added to fortified foods.

2) Vitamin D3 (cholecalciferol): The form produced by your skin when exposed to sunlight, and the form that is most effective for raising blood levels of Vitamin D. It’s also found in animal-based foods (like fatty fish, egg yolks, and liver).

Natural Sources of Vitamin D:

Food:

There are not many foods that naturally contain Vitamin D, but some good sources include:

Fatty fish (salmon, mackerel, sardines)
Cod liver oil
Egg yolks
Liver
Fortified foods (like milk, orange juice, and cereals) often contain Vitamin D2 or D3 to help boost intake.

Sunlight:

It is a misconception that the sun gives you Vitamin D. The truth is that when exposed to sunlight, your body creates Vitamin D using the cholesterol stored in your body. The sunlight version of Vitamin D is the healthiest, most bioavailable for of Vitamin D.

Vitamin E

Vitamin E is a fat-soluble antioxidant that plays a crucial role in protecting cells from damage caused by free radicals—unstable molecules that can damage cells, proteins, and DNA. This damage is associated with the aging process and the development of various diseases, such as heart disease, and neurodegenerative disorders. Vitamin E also plays a key role in immune function, skin health, and reducing inflammation.

Vitamin E exists in several forms, but the two main types are:

Tocopherols
Tocotrienols

Both forms are antioxidants, but tocopherols are the most common and well-known, with alpha-tocopherol being the most active form in the human body.

1) Alpha-Tocopherol (most bioavailable form)

This is the most common and biologically active form of Vitamin E in the human body. It is the primary form found in supplements and is the most readily absorbed. It's ideal for general health, especially for its antioxidant properties and benefits for skin, heart, and eye health.

Best sources of alpha-tocopherol:

Nuts and seeds
Green leafy vegetables
Avocados

2) Tocotrienols (less common, but powerful antioxidant properties)

While tocotrienols are less prevalent in food sources and supplements, they have some unique health benefits, especially related to cellular health and cardiovascular protection. Tocotrienols have been shown to have stronger antioxidant properties than tocopherols in some studies, especially in protecting cells from oxidative stress.

Best sources of tocotrienols:

Palm oil (especially red palm oil)
Barley
Oats
Wheat germ

Fatty fish, such as tuna and salmon, contains alpha-tocopherol, which is the most bioavailable and active form of Vitamin E for humans. While fatty fish doesn't have as much Vitamin E as plant-based sources like seeds or nuts, it still contributes to your overall intake of alpha-tocopherol through its fat content.

In addition to Vitamin E, fatty fishis also an excellent source of omega-3 fatty acids, protein, and Vitamin D, making it a very nutrient-dense food. The fat helps improve the absorption of fat-soluble vitamins like Vitamin E, so it’s a great food choice for overall health, especially for skin, heart, and immune support.

While tocopherols (including alpha-tocopherol) are the main form found in animal-based foods, fatty fish also offers a good dose of other essential nutrients.

Vitamin K

Vitamin K is a fat-soluble vitamin that plays a key role in blood clotting and bone health. It helps regulate processes that involve the production of proteins necessary for blood coagulation and bone mineralization. Without Vitamin K, our bodies would struggle to stop bleeding, and our bones would be weaker due to improper calcium regulation.

There are two main forms of Vitamin K:

Vitamin K1 (Phylloquinone)

This is the primary form of Vitamin K found in plant-based foods, especially green leafy vegetables. It’s the most abundant form of Vitamin K in the diet, and the body uses it to produce clotting factors in the liver.

Best sources of Vitamin K1:

Leafy greens (spinach, kale, Swiss chard, collard greens, turnip greens)
Broccoli
Brussels sprouts
Cabbage
Green beans
Peas

Vitamin K2 (Menaquinone)

Vitamin K2 is found in animal-based foods and fermented foods. It’s important for bone health and helps regulate calcium in the bones and arteries. There are different types of K2 (MK-4, MK-7, etc.), and some research suggests that MK-7 (found in fermented foods like natto) may have specific benefits for bone density and heart health.

Best sources of Vitamin K2:

Fermented foods (especially natto, a Japanese dish made from fermented soybeans)
Egg yolks
Liver (beef, chicken)
Cheese (especially hard cheeses like Gouda and Edam)
Grass-fed meats
Butter from grass-fed cows