List of Vitamins And Their Uses

list of vitaminsVitamins recognized by legislative definitions in the United States include:

Vitamin A

Promotes healthy bone growth, vision, reproduction, cell division and specialization and helps regulate the immune system. Sources include whole milk, liver, eggs, some fortified breakfast cereals, carrots, sweet potatoes, spinach and most darkly colored fruit and vegetables.

Vitamin B1

Also known as thiamine is essential in converting foods into energy, helps supports the normal function of the nervous system, muscles and heart and promotes normal growth and development. It is also thought to help regulate appetite. Present in moderate amounts in all foods, the best sources are whole grains and fortified cereals.

Vitamin B2

Also known as riboflavin, it is allied to vitamin B1, andsupports energy production, is necessary for red blood cell and antibody production, respiration and regulating human growth and reproduction. It is essential for healthy skin, nails and hair growth, thyroid activity, healing of wounds and general good health. Sources include liver, kidney, whole grains, green leaf vegetables, milk, yeast, cheese, oily fish, eggs, enriched cereals, almonds and mushrooms.

Vitamin B3

Also known as niacin is also part of the vitamin B complex that is primarily involved into converting food into energy. Regulates circulation, hormone production, the digestive and nervous systems, promotes healthy skin. Regular alcohol drinkers and vegetarians should consider taking a B3 (Niacin) supplement as alcohol inhibits niacin absorption and diets lacking protein are likely to be B3 deficient. Effective in lowering levels of (bad) cholesterol. Best sources are beef liver and kidney, pork, turkey, chicken, veal, oily fish, beets, peanuts and strawberries.

Vitamin B6

Also known as pyridoxine is necessary to balance the hormonal changes in women, assists in the growth of new cells and the functioning of the immune system, converting food into energy, and in controlling moods, behavior and sex drive. It is involved in cancer immunity, red blood cell production, preventing skin problems and in fighting certain heart difficulties. Good sources of B6 are similar to other B vitamins and include eggs, chicken, yeast, carrots, fish, liver, kidneys, peas and walnuts.

Vitamin B12

Contains cobalt and is also known as cobalamin. The primary functions are to maintain a healthy nervous system and to produce red blood cells. Sources include meat, dairy products and eggs but no reliable plant sources. Sufferers from B12 deficiency, which can have mild to severe symptoms, may be unable to absorb the vitamin through normal food intake and will have to take ongoing regular injections to alleviate the problem. The B vitamins are interconnected with many associated functions and sources.

Vitamin C

Absorbic Acid. The human body is unable to store Vitamin C and unless replenished constantly, symptoms, the most commonly known of which is scurvy that can become fatal, will quickly occur. It is important in forming collagen that gives structure to bones, cartilage, muscle and blood vessels and in maintaining bones and teeth, and in the absorption of iron. Sources are most fruits and vegetables served raw if possible, Vitamin C dissolves in water so if the food must be cooked use the minimal amount of water by steaming or microwaving for as short a time as possible. Most breakfast cereals and many fruit juices are fortified with Vitamin C. The British are known as Limeys because the Royal Navy issued limes to sailors to prevent scurvy which could occur due to long periods at sea without fresh fruit and vegetables.

Vitamin D

The source of this vitamin is best known as being from sunlight, or more accurately, as being made in the body by exposure to UV rays. It promotes the calcium and phosphorous that are vital in forming and maintaining strong bones. It may also be involved in regulating cell growth and maintaining a healthy immune system. Exposure to sunlight (which should be carefully limited) is the principal source, most dairy products contain only limited amounts, better sources include oily fish, fortified cereals, eggs, and beef liver.

Vitamin E

Vitamin E is a powerful source of anti oxidants and as such acts as a barrier to poisons and diseases that can damage the body. It is also recognized as being involved in immune system function, DNA repair, the protection of blood cells, the nervous system, muscles and the eye retinas from free radical damage. Best sources include nuts, green vegetables (spinach, broccoli, sprouts) eggs, wholemeal products, soya beans and vegetable oils and particularly olive oil. If taking this vitamin as a supplement keep the daily dosage well below 1000 milligrams per day and be sure to check with your medical advisor that there is no conflict with any other medication you are on.

Vitamin K

This vitamin plays an essential role in the production of coagulation proteins, meaning that it is responsible for regulating the ability of the blood to clot. A deficiency may occur in any age group, but is more often found in infants. Excessive bleeding is the principal symptom. Any green vegetables, asparagus, oats and oils, such as olive oil, are good sources of this vitamin. Check with your medical adviser before taking a supplement rich in Vitamin K as this can conflict with other drugs, such as warfarin, that may be prescribed.

NB. It is strongly recommended that a physician or other qualified medical practitioner approve the use of a vitamin and/or mineral supplement before embarking on a course.

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Category: Vitamins

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Hi ! I'm Jaks and I am the writer for this site. To be completely healthy and fit you must keep your body moving and active and most of all eating the correct food is vital. Learn more about this site

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  1. razel laygo says:

    it is quite interesting… but just add more information about other vitamins not mentioneed above… but it is okay!

  2. RianHaywood says:

    I'm preparing to go on a two weeks vacation and I'm searching for a great place to go to. The world we live in is so beautiful and so divers that it's hard for me to chose. I've always dreamed about spending my vacation on and the Lijiang river sounds like the best destination.

  3. gary turner says:

    Hello, I’m looking for someone that I can send a list of vitamins that I take on a daily basis. I’m concerned about any medical conflects that I might have with different vitamins. Thanks, Gary Turner

    • Jaks says:

      Hi Gary

      Yes, you are right to be concerned. The fact is that we should all be getting enough nutrients in our daily food intake, but sometimes we eat the wrong food, maybe fast food or snacks or we have a health problem.

      However, if you are taking several different types of supplements you should check it out because some can conflict with each other.

      We, at Hotexercise, are not qualified medical practitioners, therefore I suggest that you seek the advice of your own local doctor.

      It may help other readers of this site to know the results, so if you could let us know the result it would be most appreciated.


  4. Oluwaseun says:

    Thanks so much,i now see the importance of vitamins in the body……

  5. Nikie veronica says:

    Thanx 4 preparing ths article..bcz 2moro am hvn my university exam,and ths are rl potential 2me.i enjoyd.

  6. Joshua Abareowei says:

    Vitamin is very very essential in the body, now i know why. Thanx.

  7. vuvu says:

    is it possible to obtain a drug or pill that has been formulated with all the vitamins mentioned above

  8. kofi says:

    vitamins help you grow strong thers a new vitamin called a02 it is found in clay

  9. Crisha says:

    Wanted to know what are the uses of cayenne capsules? Thanks

    • Jaks says:

      Thank you for your query concerning the uses of Cayenne Pepper Capsules. Best known as a supplement to produce weight loss, they are also believed to be beneficial to sufferers of osteo and rheumatoid arthritis but probably is more effective if applied as a cream or ointment to the affected joints. The capsules might also help to alleviate mild stomach upsets.

      There are a number of dangers associated with cayenne pepper capsules, notably over dosing, allergic reactions and reducing the effectiveness of some prescription drugs, warfarin being a case in point.

      We strongly urge seeking medical advice before taking the capsules if you are taking any medication, have any allergies, heart or other health problems and to always take the capsules in moderation.

  10. emily says:

    thank you so much it really helped me with my food technolgy course work :D

  11. emily says:

    *food technolgoly course work :D sorry my bad

  12. fish says:

    yo! i love sports alots! i like swimming,running in the park on weekend,fishing, tennis, football and also some game that is very fun & can keep me fit.

    • Jaks says:

      Hey Fish
      You obviously have a great life.

  13. Ashok m panchariya says:

    Which care should be taken to increase the level of vitamin12. Now it is 139pg/ml. My age is 39 yrs.

    • Editor says:


      You should consult your medical practitioner for an answer to you question as we are not qualified to comment. It is more than a question of age as your state of health, your weight/height ratio and other factors may apply.

  14. Joy says:

    I eat very well,i min balanced diet buh yet i dnt increase in weight,i dnt knw y n i love 2 b a li2 bit fat

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