Vitamins for metabolism

How important are vitamins in our body?

Why is it often said that it is not useful for micronutrient and metabolism supplement  , when the scientific literature and the opinion of the most innovative and authoritative physicians around the world argues otherwise? Let’s get some clarity.

Natural Vitamins Supplement are essential micronutrients for our health, in fact, they intervene to support the many biochemical reactions that enable the body to function, and without them many activities are at risk of deteriorating to the point of actual disease.

Recognition of the existence of these components began, in fact, around the early 1900s, by observing how some diseases could be cured simply by replenishing some and initially recognized element in the diet as an amine fraction: as in the case of beriberi, a polyneuritis due to a lack of thiamine, and scurvy, in which the absence of ascorbic acid from the diet causes bleeding and difficulty in wound healing.

They are called “essential” because our bodies are unable to produce them on their own and must necessarily be introduced from the diet.


The role of Micronutrients and Metabolism in Vitamin Functions

Responsible vitamins for mrtabolism

The action of vitamins affects so many levels in our body. They participate in:

  • Plastic function: complement antioxidant protective action against free radicals for skin, eyes and hair; promote the absorption of skeleton-important minerals such as calcium and phosphorus; (source).
  • Preventive function: participate in the elimination of waste and toxic substances and improve the defense mechanisms of the immune system; contribute to the production of neuromediators; are associated with a tendency to improve health;
  • Energy  metabolism : they participate in the transformation of sugars, fats and proteins and the production of energy; they are co-factors of enzymes in chemical reactions in cells with natural vitamins supplements ,
  • Gene expression: they ensure vital functions in tissues and ensure the normal expression of genetic heritage.


There are 13 vitamins known to date, and the main classification that is used to distinguish them concerns their solubility. They can be:

  • Fat-soluble, or fat-soluble (vitamins A, D, E and K). They are more easily absorbed by the body in the presence of dietary fat and are stored in the body’s fatty tissue;
  • Water-soluble, that is, soluble in water (vitamin C and those of the B group). The body uses these vitamins immediately and does not accumulate them in excess, eliminating them through urine. An exception is vitamin B12, the only one that can be stored in the liver.

Vitamin A (retinol and carotenoids with provitamin activity)

vitamin-A for metabolism
  • Sources: retinol is found in foods of animal origin including liver, spleen, fish, egg yolk, milk and dairy products; carotenoids are found in yellow, orange and red vegetables such as carrots and tomatoes, and leafy greens. Vitamin A is largely lost during the cooking process.
  • Benefits: antioxidant action; helps form and maintain healthy teeth, bones, and skin and is essential for the mechanisms of vision; also plays a role in the process of cell differentiation, anti-cancer action.
  • Overdose side effects: being a fat-soluble vitamin, it can accumulate in lipid tissues and be toxic at dosages above 3 mg/day, even causing permanent liver and spleen damage.
  • Deficiency: can result in vision defects, difficulties in the development and growth process, and susceptibility to infection.


Exploring Micronutrient and Metabolism Aspects in Vitamin B1 (Thiamine)"

Vitamin B1 for micronutrients
  • Sources: cereals, legumes, brewer’s yeast, pork, liver, kidney.
  • Benefits: cofactor of some enzymes; contributes to carbohydrate energy metabolism; essential for heart function and healthy nerve cells.
  • Side effects from overdose: scientific evidence is inconclusive as to the level beyond which it might result in side effects; any overdose is eliminated quickly by urine.
  • Deficiency: results in nervous system damage; in severe forms causes beriberi, a syndrome that includes symptoms of weight loss, altered sensory perception, weakness, and heart failure.

Micronutrient and Metabolism in Vitamin B2 (Riboflavin)"

vitamin-B2 for metabolism
  • Sources: whole grains, wheat germ, lean meats, eggs, legumes, nuts, green leafy vegetables, milk and dairy products, and is also produced by intestinal flora. A certain portion, however, is lost by cooking foods (source).
  • Benefits: involved in the nutritional status of skin and mucous membranes and in the production of red blood cells.
  • Side effects from overdose: symptoms may be similar to those from its deficiency, but any overdose is eliminated quickly by urine in the absence of other problems.
  • Deficiency: can cause skin changes, mucosal and digestive tract injuries.

Micronutrient and Metabolism: Exploring Vitamin B3 (Niacin)"

Vitamin B3 for mcronutrients
  • Sources: widespread in foods of animal origin and is also synthesized by the body from the amino acid tryptophan found in whole grains and legumes.
  • Benefits: takes part in the reactions of cellular respiration, synthesis and breakdown of amino acids, fatty acids and cholesterol; helps maintain healthy skin.
  • Overdose side effects: may cause headache, cramps, nausea, liver or intestinal injury, but any overdose is eliminated quickly by urine in the absence of other problems.
  • Deficiency: can cause pellagra, with dermatitis, epidermal spots and scaling, intestinal disorders, diarrhea, to neurological changes such as dementia.

Vitamina B5 Pantothenic Acid: Micronutrient and Metabolism

  • Sources: widespread in all foods both animal and plant, especially in liver, egg yolk, legumes and brewer’s yeast.
  • Benefits: essential for nutrient metabolism; also plays a role in hormone and cholesterol production 
  • Side effects from overdose: scientific evidence is inconclusive as to the level beyond which it might result in side effects; any overdose is eliminated quickly by urine.
  • Deficiency: deficient only in states of severe malnutrition.
Vitamin B6 (pyridoxine)

VITAMIN B7 (BIOTIN): Micronutrient and Metabolism Essentials

  • Sources: found in many foods, especially meat, fish, legumes, cereals and some fruits and vegetables; also resistant to many industrial treatments.
  • Benefits: helps form red blood cells and maintain brain function; influences efficiency in the body’s utilization of protein, hemoglobin synthesis, and carbohydrate and lipid metabolism.
  • Overdose side effects: high doses of pyridoxine can cause neuropathy.
  • Deficiency: is rare, and usually causes apathy and weakness, and in some cases a form of hypochromic anemia.
vitamin-B7 BIOTIN)
  • Sources: found mainly in liver, chicken, fish, egg yolk, nuts, various vegetables and fresh fruits, and milk and dairy products.
  • Benefits: essential for protein and carbohydrate metabolism, and in hormone and cholesterol production; participates in glucose and fatty acid synthesis.
  • Side effects from overdose: scientific evidence is inconclusive as to the level above which it might result in side effects; any overdose is eliminated quickly by urine.
  • Deficiency: being a vitamin that is very present in foods and also abundantly produced by the intestinal flora, it is not usually deficient in the body.

Vitamin B9 (Pteroylglutamic acid)

  • Sources: offal, green leafy vegetables, citrus fruits, whole grains, legumes, nuts (such as almonds and walnuts), some cheeses, and eggs. Food preparation, cooking and storage processes can destroy much of the folate in foods.
  • Benefits: necessary for DNA production, tissue growth, and cell function; especially important for tissues undergoing proliferation and differentiation processes, such as embryonic tissues; cooperates with vitamin B12 in the formation of red blood cells.
  • Overdose side effects: can mask a vitamin B12 deficiency.
  • Deficiency: low levels of folate are linked to birth defects, so it is important to take it when pregnant; a deficiency significantly increases the risk of fetal malformations, particularly neural tube defects such as spina bifida. In addition, folate deficiency may be associated with other adverse pregnancy outcomes (intrauterine growth retardation, premature birth).

Vitamin B12 Vitamins and minerals Cellular metabolism (cobalamin)

vitamin-B12 and COBALAMIN
  • Sources: all animal foods in minute amounts, particularly in liver, meat, fish in milk and eggs; resistant to cooking.
  • Benefits: important for fatty acid, amino acid, and nucleic acid metabolism; helps red blood cell formation and central nervous system maintenance (source).
  • Side effects from overdose: hives, breathing problems, and gastrointestinal dysfunction.
  • Deficiency: often unrecognized because clinical manifestations are subtle; can cause disturbances in the nervous system and blood cell production, up to a form of anemia termed ‘pernicious’.

Vitamin D (calciferol)

Vitamin D for health
  • Sources: occurs naturally in animal foods as a provitamin (cholecalciferol) and is converted by the body to the metabolically active form through sun exposure and metabolization in the liver and kidneys. In foods it is found in fatty fish and fish liver oil, cheese, egg, mushrooms.
  • Benefits: involved in calcium absorption, promotes proper mineralization of the skeleton.
  • Overdose side effects: increases risk of hypercalcemia, especially in the absence of adequate amounts of vitamin K.
  • Deficiency: risk of rickets in children, resulting in bone deformation and stunted growth, and osteomalacia in adults, an intense form of bone decalcification.

Vitamin E (tocopherols and tocotrienols)

vitamin-E for health
  • Sources: gamma-tocopherol is the predominant form in the human diet and is found mainly in oil fruits, olives, wheat germ and seeds; it is easily oxidized and degraded in light and in the presence of heat, such as during the cooking and refining process of vegetable oil.
  • Benefits: antioxidant properties; helps the body form red blood cells and utilize vitamin K; helps maintain cellular integrity.
  • Side effects from overdose: can cause increased levels of inflammation and tissue toxicity.
  • Deficiency: is rare and is generally associated with severe malnutrition; results in general developmental defects, including disturbances in the nervous system and general metabolism.
Vitamin K
vitamins-K for health
  • Sources: mostly vegetables, especially kale and spinach.
  • Benefits: necessary for coagulation and cofactor in calcium absorption with vitamin D, with an important role in cognitive function.
  • Side effects from overdose: scientific evidence is inconclusive as to the level beyond which it might result in side effects.
  • Deficiency: rarely occurs as a result of diseases that prevent intestinal absorption or prolonged antibiotic treatment; may result in bleeding.

Generally, deficiency symptoms are due to a lack of a combination of vitamins rather than from an isolated vitamin deficiency, and it is really important to recognize this deficiency state as soon as possible so that the most appropriate action can be taken, either by thorough dietary investigation and behavior modification or by possible supplementation.