The Basics On Vitamins

We’ve posted many articles on vitamins over the years.

For instance, we’ve previously explored the ways vitamin B1 (thiamine) can help boost your metabolism, manage diabetes, and maintain optimal eye health.

In another article, we discussed vitamin B6’s role in cardiovascular health, anemia, and certain mood disorders.

I’m Dr. Jean-Jacques Dugoua, a naturopathic doctor, and at my clinic, we focus on vitamins for good reason.

Having a healthy diet with a wide variety of nutrients is essential for optimal body functioning, energy and longevity.

Are you interested in hearing more about the basics of vitamins?

Or perhaps you’ve recently finished a detox for a yeast infection, and you’re now looking to get your diet back on track.

Either way, we’ve got you covered.

This article will act as a quick vitamin crash course, or a “vitamins 101”, if you will.

Or, if you prefer to watch rather than read, feel free to check out this video on the basics of vitamins.

Now, without further ado, let’s get started.

What Are Vitamins and Minerals?

According to Harvard’s T.H. Chan School of Public Health, vitamins and minerals are types of micronutrients that provide many essential health benefits.

In fact, your body can’t survive without them.

In most cases, you’ll get the bulk of these vitamins and minerals from the various foods you eat.

However, some people also take over the counter supplements to help boost their vitamin levels.

Broadly speaking, vitamins fall under one of two categories: water soluble vitamins and fat-soluble vitamins.

Water soluble vitamins are vitamins that dissolve in water before travelling to your various tissues.

Examples of water-soluble vitamins include:

• Vitamin B1 (thiamin)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B9 (folate)
• Vitamin B12 (cobalamin)
• Vitamin C

In contrast, fat soluble vitamins don’t dissolve in water.

Instead, they’re stored within your body for weeks or even months.

According to Colorado State University, this longevity makes them especially dangerous if you consume too much of them.

Examples of fat-soluble vitamins include:

• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

Minerals are just as important as vitamins, of course.

These are the various nutritional substances found in many types of naturally occurring foods, such as fruits, vegetables, and grains.

Important minerals include:

• Calcium
• Magnesium
• Iron
• Potassium
• Sodium
• Zinc

What Are Some Signs of Vitamin Deficiency?

Vitamin deficiencies occur when your vitamin levels fall below a certain threshold.

The list of possible signs and symptoms may vary depending on which vitamin you’re deficient in.

Here are some of the more common ones.

Vitamin C Deficiency

Vitamin C deficiencies have existed throughout much of history.

It was the primary culprit for scurvy amongst sailors and pirates of the mid 19th century.

Scurvy is a serious medical condition and occurs in some people with severe vitamin C deficiencies.

Symptoms include:

• Chronic fatigue and weakness
• Irritability and low mood
• Chronic pain, particularly in your joints and muscles
• Gum swelling and bleeding
• Reddish-blue skin lesions
• Frequent bruises

Of course, scurvy is quite rare these days.

However, it still can and does occur in people who don’t consume enough fruits and vegetables.

Left untreated, scurvy can even result in death.

Thankfully, scurvy is simple to treat.

Naturopathc medicine can significantly help.

But of course, it’s always easier to prevent scurvy in the first place.

Just eat some oranges, for goodness’ sake!

Vitamin A Deficiency

People with vitamin A deficiencies often experience nyctalopia as a primary symptom.

This condition can make it hard for you to see in dim or low light.

There are a few different possible causes for nyctalopia, including glaucoma, cataracts, diabetes, and of course, vitamin A deficiency.

Other possible symptoms of a vitamin A deficiency include:

• Vision loss
• Dry, itchy skin
• Fertility difficulties
• Delayed growth and development
• Frequent respiratory tract infections

Vitamin B Deficiency

Vitamin B deficiencies are most common among women, particularly if they’re on the birth control pill.

RELATED: Assisted Reproduction & In-Vitro Fertilization

The birth control pill can affect your vitamin B6, B9, and B12 levels.

This is because it depletes vitamin B stores and manifests in low energy.

Vitamin B12 deficiency is also more common among vegetarians.

This is because most plant-based foods are low in B12.

Nonetheless, experts still consider vegetarian and vegan diets safe.

However, I often advise additional vitamin B supplements to my vegetarian and vegan clients.

What’s The Best Way to Get Vitamins and Minerals?

Diet is the still the best way to get your daily intake of vitamins and minerals.

This is because processing whole foods provides your body with plenty of other important health benefits.

However, overly processed and genetically modified foods are becoming more and more common.

As a result, many of us consume a diet that contains less of the good things that our bodies need.

Fresh, raw, organic vegetables are best.

When you irradiate it, salt it, freeze it, or heat it, you lose a lot of the nutrients.

However, you can take an oral multivitamin to top things up.

At my clinic, we can also provide multivitamin doses by IV formulated to your needs.

How Do You Know What Vitamin Is the Best Option?

So, with so many vitamins and mineral supplements available today, how do you know which ones are right for you?

It can be confusing; with so many vitamins, a whole wall of bottles, which do you choose?

Many people don’t even know what they’re looking for, so they don’t know how to compare one against the other.

Here are a few guidelines for what to look out for in multivitamins:

Firstly, you might consider trying to find one where the minerals are in citrate form.

This allows them to absorb better in your system without other interventions.

It’s also important that you watch out for binders and filler ingredients, such as dyes and aluminum.

Additionally, many women find success with vitamin supplements that include the full spectrum of the B vitamins.

How Do You Know Which Vitamins You Need?

My best recommendation for this one is to talk to a naturopathic doctor.

This is because there’s no easy, one stop shop answer for this question.

Everyone’s body is different.

Everyone has different eating habits.

So, everyone needs something different.

As I already referenced with B vitamins, certain groups, genders and age brackets all experience different natural deficiencies.

Your naturopath will consider these factors when addressing your needs.

They’ll start with tests to determine your current vitamin levels.

They’ll also include a discussion about life and health.

This helps them understand the big picture.

Lastly, a good naturopathic doctor will tailor a course of vitamins to your specific needs.

Questions? Ask Dr. JJ

It’s important to make sure you’re getting enough vitamins and minerals.

It’s a foundation for good health, optimal body functions, and maximum energy with which to live an amazing life.

I’m passionate about helping people find optimal health.

This is one of the first places I look, to make a profound difference in people’s lives.

Call now to book your appointment with me.

I’d love to hear about your health goals and help you get there with a custom plan I’ll draw up just for you.