Vitamins 101

by mary schook
There is a great amount of controversy surrounding vitamins and supplements. First of all our bodies only absorb up to 30% of the vitamin for many reasons. Out of that 30% you may not absorb any of it because you could be deficient in B12. What a pain on the liver that is!

Supplements are made to supplement a diet that may be lacking in specific nutrition. If supplementation was bad the government wouldn't be fortifying our foods with vitamins and minerals.

The problem is taking vitamins from companies you don't know about in the wrong dosage at the wrong time could be harming you more than helping you.

I have provided a handy dandy link that will not only tell you what vitamins do, but where to get them.

More examples like the one provided below can be found at WIKI by CLICKING HERE.

Vitamin B12 is a water-soluble vitamin. It can dissolve in water. It is one of the B-complex vitamins. The B complex includes:

B1
B2
B6
pantothenic acid
folic acid
niacin
biotin


Vitamin B12 is found in animal foods, fortified foods, and some fermented foods. Some sources of B12 are:

eggs
meat
poultry
fish
dairy products
tempeh and miso, which both come from soy

The amount of B12 in some foods includes:

salmon, cooked (3 oz) = 2.6 mcg (micrograms)
beef tenderloin lean, broiled (3 oz) = 2.2 mcg
milk (1 cup) = 0.5 mcg

Vitamin B12 helps the body:

make red blood cells, with folic acid, another B-vitamin
work with many chemicals found in all body cells
copy the genetic code within each cell
form and maintain the nervous system
build and maintain protective coating around nerves
digest and use fats, carbohydrates, and some proteins for energy
form neurotransmitters in the brain, such as serotonin, that help regulate mood, sleep, and appetite


The recommended dietary allowance for adults, called RDA, for vitamin B12 is 2 micrograms (mcg) per day. For pregnant women, the RDA is 2.2 mcg; for nursing women, it is 2.6 mcg. A microgram is a very small amount. Since the only dietary sources of B12 are animal products, strict vegetarians may need to take supplements. They may also eat foods that have had the vitamin added.

Not getting enough vitamin B12 can cause:

anemia
fatigue
nerve damage, with symptoms such as tingling sensations and numbness
smooth tongue
very sensitive skin
muscle and nerve paralysis

Some people have trouble absorbing B12. Other people may just have poor dietary intake. Anemia can be treated with injections of B12. Strict vegetarians who eat no animal products, their infants, and older people are at the highest risk for vitamin B12 deficiency. For these people, eating fortified foods and/or taking dietary supplements can help prevent a deficiency. High intakes of folic acid can hide this type of anemia.

Getting too much vitamin B12 has no known symptoms or toxicity. Since it is water-soluble, any extra leaves the body in the urine. There is no proof that taking extra B12 boosts energy. Vitamins do not provide calories or create energy. Vitamins can help break down nutrients that yield energy. These nutrients include carbohydrate, protein, and fat.

Calcium is needed to help the body absorb vitamin B12. A deficiency of either iron or vitamin B6 can decrease the amount of B12 the body is able to absorb.

Read more: http://wiki.answers.com/Q/What_is_an_explanation_of_all_the_different_types_of_vitamins#ixzz1wGel0sGI