Vitamins – Deficiency & Excess

Vitamins juices

Last Updated December 20th, 2021

Overview

Vitamins are essential ingredients for a healthy life. Deficiency of these elements can lead to numerous diseases within the human body which are at times incurable. Excess quantity of vitamins also proves to be detrimental, but complications associated with them can be controlled through the reduced intake. At present, the low and middle-income countries, as well as the developing or underdeveloped countries of the world, are suffering from vitamin deficiency. A large percentage of the population in those countries suffer from malnutrition, which is directly impacting the life expectancy. According to the recent epidemiological studies by the United Nations World Food Program (WFP), about 12.9% of the current global population is malnourished.

 

What are vitamins?

Vitamins foodsVitamins are a category of organic nutrients (medically termed as micronutrients) which are necessary for a healthy life. These vitamins need to be present in adequate quantities in the regular diet because the human body is incapable of synthesizing them naturally. They play a vital role in metabolism and growth.

All total there are 13 different types of vitamins and each of them has important roles in the growth and development of the body. Proper intake of all these vitamins is necessary especially in the growing years of a child, to ensure healthy development and proper build up of immunity. It is to be noted that all the 13 vitamins cannot be obtained from a single source of food. Hence the daily diet should consist of different types of foods, each having a definite value (in terms of vitamins and essential nutrients).

According to statistics of the World Health Organization, in industrialized countries, the daily food intake by an average adult is about 600 g (dry-weight basis), of which vitamins constitute about less than 1 g.

 

Different types of vitamins

Vitamins are divided into two main classes according to their medium of solubility. These are as follows-

Fat-soluble vitamins: Fat-soluble vitamins are those vitamins which are primarily dissolved in fat before they are carried by the circulating blood to different organs of the body. Surplus quantities of fat-soluble vitamins are stored in the liver and fat tissues and utilized by the body whenever needed. There are four fat-soluble vitamins namely- Vitamins A, D, E and K.

 Characteristics of fat-soluble vitamins

 Following are the unique characteristics-

  • Storage: These vitamins are stored in liver and fat tissues and utilized whenever necessary.
  • Longevity: They last for a long time since the body does not need them on a daily basis.
  • Absorption and excretion: They are absorbed along with dietary fat through the small intestine and excreted at a slow rate.
  • Toxicity: Fat soluble vitamins stored within the body for a prolonged period can cause toxicity.

 

Water-soluble vitamins: Water-soluble vitamins are necessary on a regular basis via a balanced diet. They dissolve easily in water and are carried to the body tissues which perform several essential functions. The main water-soluble vitamins are- Vitamin B complex group and Vitamin C. 

Characteristics of water-soluble vitamins

 Following are the unique characteristics-

  • Storage: These vitamins are not stored in the body for a long time.
  • Longevity: They do not last for a long period within the body tissues and are easily excreted on a regular basis.
  • Toxicity: Since these vitamins do not stay within the body for a very long period, hence the chances of toxicity are nil.

 

Different sources of vitamins

Vitamins of any category are consumed via daily diet (preferably a balanced diet). There are two primary sources of vitamins – plant source and animal source. The different sources of all varieties of vitamins are discussed below-

  • Vitamin A: Fruits (green or ripened), green leafy vegetables (contain beta carotene and carotenoids), dairy products, cereals, fish oil, liver
  • Vitamin D: Egg yolk, organ meat, fortified milk, fish (cod liver oil), sunlight
  • Vitamin E: Whole wheat, cereals, egg yolk, nuts, avocado, peanut butter
  • Vitamin K: Soybeans, broccoli, spinach, sprouts, turnip
  • Vitamin B1: Yeast, whole grains, wheat germ, organ meat, pork, dried beans, seeds
  • Vitamin B2: Dairy products, green leafy vegetables, organ meat, nuts, whole grain, mushrooms, poultry
  • Vitamin B3: Fish, poultry, whole grains, peanut butter, mushrooms
  • Vitamin B5 (Pantothenic acid): Beef, corn, meat, orange juice
  • Vitamin B6: Yeast, poultry, wheat germ, whole grains, meat, potato, banana, beans
  • Vitamin B12: Fish, poultry, liver, meat, dairy products (cheese, yogurt)
  • Vitamin C: Citrus fruits (lemon, orange), green leafy vegetables, green pepper, black currant, tomato, cooked egg, non-fat yogurt, low-fat milk

 

What are the main functions of vitamins?

Different vitamins have different roles in the growth and nutritional development of the body. These are discussed below-

Vitamin A

  • Hair, skin and nail growth
  • Bone and teeth development
  • Healthy maintenance of respiratory and intestinal tract
  • Protection and regeneration of mucous membrane
  • Eye health

Vitamin D

  • Healthy maintenance of bone, teeth, brain
  • Regulation of blood calcium level

Vitamin E

  • Maintenance of healthy cell, skin and tissue
  • Protection and development of red blood cells
  • Antioxidation
  • Immunity enhancement

Vitamin K

  • Assists in blood coagulation
  • Prevents excess bleeding
  • Maintenance of liver health

Vitamin B1 (Thiamin)

  • Enables carbohydrate and protein metabolism
  • Maintenance of normal functioning of heart, muscles and digestive system
  • Growth and development

Vitamin B2 (Riboflabin)

  • Carbohydrate, protein and fat metabolism
  • Maintenance of health of eyes and oral health
  • Skin, hair and nail growth

Vitamin B3 (Niacin)

  • Carbohydrate and fat metabolism
  • Regulation of cholesterol level
  • Maintenance of oral health

Vitamin B6

  • Protein metabolism
  • Production of red blood cells, hormones, enzymes, antibodies
  • Proper transmission of nerve impulse

Vitamin B12

  • Maintenance of nervous system health
  • Production of red blood cells
  • Improves protein metabolism
  • Enhances appetite

Vitamin C

  • Maintenance of oral health
  • Collagen synthesis
  • Healing after surgery or injury
  • Facilitates calcium and iron absorption
  • Improves immunity

 

What are the deficiency symptoms of vitamins?

A regular intake of all forms of vitamins is important for the proper growth and development of the human body. A balanced diet is essential to achieve the same. Shortage of any type of vitamin in the body can give rise to several deficiency symptoms which are discussed below-

Vitamin A deficiency symptoms

  • Night-blindness
  • Dry and reddish eyes
  • A weakness of bone and teeth
  • Stomach discomfort

Vitamin D deficiency symptoms

Vitamin E deficiency symptoms

Vitamin K deficiency symptoms

Vitamin B1 deficiency symptoms

  • Beriberi
  • Insomnia
  • Vomiting
  • Impaired growth (in children)
  • Complications of the nervous system

Vitamin B2 deficiency symptoms

Vitamin B3 deficiency symptoms

Vitamin B6 deficiency symptoms

Vitamin B12 deficiency symptoms

  • Pernicious anemia
  • Loss of memory
  • Mental instability
  • Cognitive impairments
  • General weakness

Vitamin C deficiency

 

What are the symptoms of hypervitaminosis?

Vitamins capsuleExcess intake of any kind of vitamin (hypervitaminosis) is as bad as vitamin deficiency. The complications associated with hypervitaminosis are discussed below-

Vitamin A hypervitaminosis symptoms

  • Dry, itchy skin with rashes
  • Peeled off scales
  • Hair loss
  • Loss of appetite
  • Nausea and vomiting
  • Stomach discomfort
  • Liver dysfunctions
  • Headache
  • Anxiety and nervousness
  • Extreme fatigue

Vitamin D hypervitaminosis symptoms

  • Excess calcium salt depostion in body tissues and cartilages (calcification)
  • Arrhythmia due to the presence of excess calcium ions in the blood
  • Kidney damage (due to inability to filter larger calcium molecules)
  • Nausea and vomiting
  • Diarrhoea
  • Sore eyes
  • Itchy skin

Vitamin E hypervitaminosis symptoms

Vitamin K hypervitaminosis symptoms

  • Blood clots within arteries
  • Liver damage

Vitamin B3 hypervitaminosis symptoms

  • Nausea and vomiting
  • Stomach discomfort
  • Fatigue
  • Listlessness
  • Headache

Vitamin B6 hypervitaminosis symptoms

  • Numbness of limbs leading to difficulty in walking
  • Temporary loss of sensation

Vitamin C hypervitaminosis symptoms

How to manage and prevent nutritional deficiencies?

  • Vitamins juicesA majority of the population is deficient in vitamin D. The daily requirement of vitamin D is 2000 IU. Vitamin D2 comes from plants while D3 comes from animal products. D3 is also produced in our bodies when we expose ourselves to sunlight. Thus a balanced diet rich in fish, eggs, liver, and milk can help prevent vitamin D deficiency.
  • Cruciferous vegetables such as broccoli, kale, cabbage, bok choy, and cauliflower are rich in essential nutrients and also help your body Detox.
  • It is important to address the major reasons behind nutritional deficiencies among low and middle-income countries. These mainly include – maternal nutritional anemia, protein-energy malnutrition, lactation failure, and vitamin A deficiency.
  • Include healthier eating habits – consume whole grains instead of refined, fruits in place of sweet desserts, and water in place of artificially sweetened beverages.

 

 

Dos and Don'ts

Dos
  • Remember that in order to absorb any form of calcium you need vitamin D as well. This can be obtained from diet and natural sunlight.
  • Women should try to maintain a healthy level of iron in their bodies since they experience regular blood loss during menstrual cycles.
  • Note that Vitamin A, D, E, & K (fat –soluble) will only be absorbed in the body if these are taken with food that has a little fat content.
Don'ts
  • Consume prenatal vitamins if you are not pregnant or trying to conceive. Many women take such supplements for hair growth. But such a condition might lead to abnormally high iron levels.
  • Assume that just because you are taking vitamin supplements you can skip healthy foods. As the name suggests, these pills need to be supplemented along with food.
  • Consider that vitamin pills will compensate for heavy drinking, smoking, or eating unhealthy food.

 

 

 

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Anemia Profile Anemia Profile test (Basic) is a blood screening test that measures the levels of important components of the…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test is the most…
apolipoprotein a1 test
Apolipoprotein -A1 (APO-A1) Test Apolipoprotein A-I (Apo-A1) constitutes 70% of protein content in high-density lipoprotein (HDL) and helps in lipid metabolism.
Ovarian cyst diagnosis and treatment
Ovarian cysts Know everything about ovarian cysts, its causes, types, diagnosis and treatment options such as home remedies and surgical…
Ovarian cyst diagnosis and treatment
Ovarian cysts Know everything about ovarian cysts, its causes, types, diagnosis and treatment options such as home remedies and surgical…
Heart diseases patient
Heart Valve Surgery A heart valve surgery is a procedure to replace or repair the diseased heart valves. The most commonly…
Oxidative Stress: Understanding the most lethal phenomenon happening in your body right now Free radicals cause damage to the body, which is known as oxidation.  The amount of oxidation caused by…
Vitamin K2: 8 reasons why you need this bone-building & cancer-fighting nutrient Vitamin K2 is claimed to be essential for your bone health, for reducing the risk of cancer, and…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an inexplicable emotional numbness…
biopsy procedure
Biopsy Biopsy is a procedure of studying a live tissue sample collected from a specific organ for diagnosing a…
Mood swings
The real reasons for your mood swings and how to overcome them Are you prone to heated moods frequently? Do you also feel bouts of depressive feeling creeping up on…
Barium-enema
Barium Enema Barium enema is also known as colon x-ray. Here, the patient is asked to consume small amount of…
Green, brown, & bitter: The instant advantages of including fenugreek in your diet Did you know the earliest usage of fenugreek can be traced back to the Egyptian civilization? Find out…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the local culture. It…
Glucose-6-Phosphate Dehydrogenase (G6PD) test Glucose-6-phosphate dehydrogenase (G6PD) is an enzyme that is found in every cell of the body and it plays…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling sad? Have you…
APL IgM Test
Antiphospholipid Antibody(APL)-IgM test The antiphospholipid antibodies are specific protein in the body directed against the phospholipids. It is used to detect…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of cold beer add…
helping friend with depression
Support and care tips for helping people with depression Read to find out what is depression, its causes and symptoms. Also check out the steps describing how…
Blood Disorders cancer
Immunotherapy immunotherapy is a treatment that boosts the body's immune system to identify the cancer cells and fight cancer.
Lung cancer xray
Lobectomy Lobectomy is a surgery where a lobe of the diseased lung is removed. It is mainly done to…
heartfail_2
Open Heart Surgery An open heart surgery is a major procedure performed to treat heart diseases like congenital heart problem, heart…
Coffee Enema: Turn your favorite morning beverage into a powerful colon cleanser The wonders of coffee are not just limited to waking you up every morning. You can now use…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of the 17th century.
Tart Cherry: The healthiest excuse for taking that second serving of pie Tart cherry has been traditionally used in delectable desserts such as pies. Recent studies have revealed that its…
Shilajit: A miracle Himalayan herb for an active and happy life The Himalayas contain more wonders than you thought. Shilajit is a miracle herb that is widely used in…
Jack in the box fast food
Jack In the Box : The perils of surging fast food culture in the USA Jack in the Box - How a culture of fast-food can clog your arteries, weaken your heart, fatten…
anti ds dna test
Anti Ds-DNA antibody Test The  Anti Ds-DNA antibody test is used to diagnose the disease called lupus or more aptly the SLE(Systematic…
Ca 19.9 test
CA19.9 Test CA 19.9 is a cancer antigen that exists on the surface of cancer-causing cells. The levels of CA…
These are the top foods to increase your hemoglobin count It is important to add iron-rich foods into your diet in order to increase hemoglobin. Deficiency of hemoglobin could…
Vagus nerve: 7 health benefits of stimulating the “gut-brain” connection As a matter of fact, there are two vagus nerves namely the left and the right but is…
Chest X-Ray A chest x-ray is a diagnostic test that uses x-rays to visualize the structures inside your chest. It…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try CLA supplements, derived…
HSV-1_IGG
Herpes Simplex Virus I (HSV)-IgG Test Herpes simplex virus I(HSV)-IgG is an Immunoglobulin protein that acts as an antibody & stays in the blood…
vdrl test syphilis
VDRL Test The VDRL test is a blood test that is used to diagnose sexually transmitted or venereal diseases, primarily…
What is Qigong and how can it help you channelize you inner “Qi”? Qigong is an integrated way of performing a traditional exercise regimen that can help in promoting health, mental…
Tissue Transglutaminase Antibody (tTG) Test Transglutaminase is an enzyme present in our body and is involved in protein metabolism. A tTg test is…
6 arguments in favour of glucosamine and where can you find it Studies have shown that glucosamine works by preventing the breakdown of cartilage of the joints. This is usually…
xylitol gum
Xylitol : Is this the right sugar substitute for you? Discovered during World War 2 owing to sugar shortage, xylitol has become a common name in pharamaceutical industry.…
vital organ diseases
Common diseases that could cripple your vital organs Brain, heart, kidney, lungs, and liver - these vital organs are indeed vital for your survival. However, these…
Cordyceps: How the Caterpillar fungus works as a proven cancer-shield Strange as it may sound, but cordyceps or "caterpillar fungus", a fungus variety native to the Himalayas may…
reflexology massage
Top reasons why you should go for a reflexology massage today Reflexology involves the application of pressure to your feet and hands to encourage self-healing. Could this be beneficial…
General adaptation syndrome: Understanding stress, one step at a time The struggle of the body to produce hormones during a stressful situation is the main theme of general…
Thyroid disorders
Thyroid Profile Thyroid profile is a panel of blood tests performed to check if an individual is suffering from any…
Tamarind: The top health benefits of this staple Asian ingredient Did you know this sweet and sour pulpy fruit does more than just add a tangy flavor to…
Hibiscus: Nourish your beauty and health with these vibrant blooms Hibiscus is a trumpet shaped flower found abundantly in tropical countries. It has been historically used for its…
Erythritol: A healthy sugar substitute or yet another marketing ploy? Erythritol is a popular choice of a healthy alternative sweetening agent in foods. But how healthy can a…
Trisodium Phosphate: How a paint thinner made its way into your breakfast Ever thought how toxic chemicals find their way into our foods? How can they harm our body? And…
Miracle extract from the root of maca: 10 ways it can help you! Maca root has been used for years in herbal medicine. Today scientific research is unearthing fresh evidence in…
folate test
Folate test The Folate test measures and monitors the levels of folic acid in the blood. This test is also…
Psyllium Husk: More than just an effective natural laxative Psyllium husk, or isabgol, is a popular natural laxative . But did you in addition to regulating bowels,…
Alp enzyme-test
ALP test – Alkaline Phosphate ALP or alkaline phosphate is an enzyme mainly produced by the liver and gallbladder. ALP test measures the…
iron deficiency profile
Iron Deficiency Profile An iron deficiency profile is a battery of blood tests which are performed in order to determine the…
edamame
Edamame: How healthy are these green baby beans? Edamame or "immature" soybeans are soft and easily digestable forms of soybeans that are great as an eveyday…
antiHEV IgM test
Anti hepatitis E virus (Anti HEV) IgM Test Anti HEV IgM test determines the level of the IgM antibodies in the blood, The disease is often…
sodium chloride
Halotherapy: How inhaling salt can work wonders for your body Halotherapy is quickly gaining popularity amongst those with respiratory diseases. It has shown promise in its treatment.
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea (or red bush)…

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Welcome to your Nutrient Deficiency Quiz

What type of sun rays help synthesize vitamin D?
Which disorder is characterized by inability to speak in certain social situations?
Beriberi is caused by the lack of this micronutrient-
Can stuttering be genetic?
Which of these vitamins are needed for calcium absorption by the body?
What is scoliosis?
People with darker skin are more prone to vitamin D deficiency.
If you have thiamine deficiency, which of these should you avoid consuming with your thiamine rich diet?
Which of the following is a speech disorder that affects the pronunciation of letters like s, z, r?
Consumption of mushrooms exposed to UVB rays help with low vitamin D levels.

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