A Comprehensive List of The Effects of Various Vitamins! Super Complete Guide

Although vitamins are vital to our health, humans’ true understanding of vitamins only began in the early 20th century. So far, scientists have identified 13 vitamins necessary for the human body to maintain normal functions, 4 of which are fat-soluble vitamins and the other 9 are water-soluble vitamins. Water-soluble vitamins (C and B vitamins) are easily absorbed into the body with the help of water. These substances cannot be stored in the body for a long time and are strictly regulated by the kidneys. Fat-soluble vitamins (A, D, E, and K) require the help of fat to be absorbed by the body. Once inside the body, these four vitamins are used or stored for later use. What is each vitamin specifically, what does it do, and what foods does it exist in? The following is a detailed analysis for you.

Vitamin A

What is vitamin A?

Fat-soluble forms of retinol, retinaldehyde, and retinoic acid.

What effect does QA have on the human body?

Antioxidant protection fights free radicals and supports cell differentiation, allowing cells to develop their specialized functions in the body, such as eye health, skin health, reproduction, and systemic tissue health.

Which foods contain vitamin A?

The retinol form of vitamin A is found in eggs, shrimp, and dairy products.

What are the specific effects of vitamin A?

Vitamin A is not a single molecule, but a group of health-promoting molecules that have powerful protective effects against free radicals. In addition to supporting healthy tissue, skin, immune function, and reproduction, vitamin A is most important for protecting vision.

Vitamin A is a component of an important light-absorbing protein (rhodopsin) in the retinal receptors of the eye. Diet provides two forms of vitamin A: primary vitamin A and provitamin A. The best way to maintain vitamin A is that the original vitamin A must be converted into an active form such as retinol. Carotenoids (plant pigments) are provitamin A nutrients, with beta-carotene being the most common example; it's two vitamin A molecules stuck together, so it's easily and efficiently converted into retinol.

Regardless of the original form of vitamin A, they are converted in the intestines to provide retinol to the body. Regardless of the form in which you take vitamin A, it is a fat-soluble vitamin that is essential for eye health, organ and tissue health, immune function, skin, and a healthy pregnancy.

Vitamin B1 (Thiamine) 

What is vitamin B1?

Water-soluble B vitamins, as coenzymes, are indispensable for converting diet into cellular energy.

What effect does QA have on the human body?

It helps metabolize nutrients in the diet so they can be used as energy for the body. It also supports cell division and systems throughout the body, including the skin and brain.

Which foods contain vitamin B1?

You can get thiamine by eating brown rice, pork, and pumpkin.

What are the specific effects of vitamin B1?

Thiamine (another name for vitamin B1) helps convert what we eat into energy our bodies can use: the form of vitamin B1 helps other enzymes start chemical reactions that break down carbohydrates, proteins, and fats. This reaction process converts starches, sugars, amino acids, and fats into usable energy for the body's cells.

Thiamine is not only involved in energy metabolism, its ability to influence the process by which cells produce sugar makes it key to the synthesis of DNA and RNA. Vitamin B1 also helps produce fatty acids and supports healthy cell function. This important vitamin is stored in the liver, but only for a short time. People who eat restrictive diets or pregnant women are at risk for vitamin B1 deficiency.

Vitamin B2 (riboflavin)

What is vitamin B2 (riboflavin)?

A water-soluble B vitamin is involved in complex chemical reactions in energy production and other metabolic processes.

What effect does QA have on the human body?

Vitamin B2 acts as part of a secondary reaction that helps convert what you eat into energy your body can use.

Which foods contain vitamin B2?

Dairy products, spinach, almonds, and broccoli are good sources of vitamin B2.

What are the specific functions of QA vitamins?

Vitamin B2 not only helps the metabolism of glucose, amino acids, and fatty acids, but also helps the body metabolize drugs and steroids, and helps convert tryptophan into niacin. Riboflavin deficiency is accompanied by deficiencies in other B vitamins, particularly niacin and pyridoxine. Athletes, alcoholics, and pregnant women are among those at higher risk. Vitamin B2 is widely found in the diet.

Vitamin B3 (niacin) 

What is vitamin B3 (niacin)?

A water-soluble B vitamin is involved in converting ingested food into energy.

What effect does QA have on the human body?

Assists in converting food into useful energy. Niacin also supports a healthy nervous system, brain, digestive system, and skin.

Which foods contain vitamin B3?

Many foods contain niacin, but chicken, green leafy vegetables, corn, wheat, and fish are good choices.

What are the specific effects of vitamin B3?

Vitamin B3 is essential for energy production, helping to convert food in the intestines into the energy needed for cells and body function. Vitamin B3 can perform these important functions because it is a component of two coenzymes - nicotinamide adenine dinucleotide (NAD) and nicotinyl adenine dinucleotide phosphate (NADP).

NAD and NADP have very similar coenzyme functions to riboflavin. They initiate electron transfer in redox reactions, especially during the molecular breakdown of macronutrients. Electron transfer provides much of the energy used by your body, and B vitamins (including niacin) play an important role in these processes. If you don't get enough niacin and nicotinamide (niacin derivatives), you're at risk of developing pellagra.

Vitamin B5 (pantothenic acid)

What is vitamin B5 (pantothenic acid)?

Water-soluble B vitamins are essential for converting your food into energy.

What effect does QA have on the human body?

It is part of the coenzyme (CoA) necessary to sustain life and plays a role in the synthesis of fats, hormones, and blood components.

Which foods contain vitamin B5?

Organ meats, milk, avocados, seeds, and broccoli all contain this important vitamin.

What are the specific effects of vitamin B5?

Vitamin B5 is very important to all mammals. This water-soluble nutrient is synthesized by plants and bacteria and is the main precursor of coenzyme A, one of the most important coenzymes in the body, which is needed to convert dietary carbohydrates, fats, and proteins into energy.

Vitamin B5 is easily found in nature, so vitamin B5 deficiency is very rare. You also don’t have to worry about its oral toxicity, as this has never been found in humans.

Vitamin B6

What is vitamin B6?

A water-soluble B vitamin that supports more than 100 enzymes in the human body.

What effect does QA have on the human body?

Plays a role in sleep, immune function, and cardiovascular health through different neurotransmitters. Assists amino acid metabolism.

Which foods contain vitamin B6?

Beans, bananas, potatoes, meat and nuts.

What are the specific effects of vitamin B6?

Multifunctionality is a property of vitamin B6, which is involved in at least 100 reactions in the human body and comes in many forms, all of which help make coenzymes that aid in protein and amino acid metabolism. Here are some of the important systems and processes in which this vitamin plays a role:

Glycogen (a large sugar molecule stored in the body) is converted into glucose (a sugar that can be used as energy)

Immune function—by supporting the production of immune cells

Regulate hormones

fat metabolism

Synthesis of neurotransmitters that affect the nervous system

Regulates blood concentrations of the amino acid homocysteine, which is important for maintaining cardiovascular health

Vitamin B6 requires riboflavin, niacin, and zinc to activate, so you need food and supplement sources of vitamin B6 that contain a balance of vitamin B6 and zinc. However long-term intake of more than 100 mg per day can cause side effects, including neurotoxicity.

Vitamin B7 (Biotin)

What is Vitamin B7 (Biotin)?

A water-soluble B vitamin that contains sulfur and supports energy production.

What effect does QA have on the human body?

Regulates gene expression, supports hair and bone health, promotes cell signaling, and helps produce glucose from non-carbohydrate substances.

Which foods contain vitamin B7?

Found in many foods, especially fish, whole grains, yeast, liver, and avocados.

What are the specific effects of vitamin B7?

Biotin (alias: vitamin B7) is part of all kinds of shape-shifting magic: it participates in enzymatic reactions that make fat and protein also important sources of energy; vitamin B7 can also help regulate the expression of certain genes because it affects what is known as An important protein for transcription factors (proteins that help read the DNA code of cells); vitamin B7 can also modify special proteins in the nucleus that help organize DNA, a process that also affects gene regulation.

Vitamin B7 also has a more obvious role, which is to maintain healthy bones and hair.

Vitamin B9 (folic acid) 

What is vitamin B9 (folic acid)?

A water-soluble B vitamin essential for building DNA and RNA.

What effect does QA have on the human body?

It regulates cell metabolism and cell division and combined with its role in DNA and RNA, it supports healthy tissue growth and the regeneration of red blood cells and immune cells. It is very important for fetal development, so pregnant women and women preparing to become pregnant must get enough folic acid.

Which foods contain vitamin B9?

Folic acid is found in beans, fortified cereals, asparagus, broccoli, and spinach.

What are the specific effects of QA vitamin B9?

Vitamin B9 is important for building DNA and genetic material, and it also plays an important role in cell division, both of which are important for the rapidly growing tissues of the fetus. Vitamin B9's role in DNA and cell division is also important throughout the human life cycle, as is folate's relationship with coenzymes that regulate cell metabolism. Your red blood cells and immune cells also need folate.

Not getting enough vitamin B9 can put your cardiovascular health at risk. Folic acid helps convert the amino acid homocysteine ​​into methionine; studies have shown that high concentrations of homocysteine ​​in the blood have adverse effects on the cardiovascular system. The need for folic acid increases during pregnancy. The recommended intake (RDA) for pregnant women has been increased from 400 micrograms for normal adults to 600 micrograms. Insufficient folate during pregnancy is associated with low birth weight and increased rates of neural tube defects in infants. To avoid these problems, all women of childbearing age should take a daily supplement of 600 micrograms of folic acid.