Cobalamin, thiamine, retinol, or niacin, these names sound familiar, don't they? All of them are names of vitamins needed by our bodies for proper functioning. We need just a tiny amount of these chemical compounds, while their lack leads to serious health problems. Let’s take a look closer at the science that stands behind vitamins.
Image by Romjan Aly from Pixabay, free licence
Vitamins – molecules that we cannot survive without
Vitamins are one of the chemical compounds essential for the proper functioning of every single tissue in our bodies. Their deficiency causes many disorders or even serious diseases such as scurvy that affects many organs or beriberi that primarily affects the nervous system. Although some of these illnesses rarely occur in today’s world, that does not mean that society doesn’t suffer because of inadequate amounts of vitamins people take.
Too low levels of vitamins might cause higher risks of certain diseases, which might not cause immediate symptoms and, as a result, be initially ignored. That possesses additional risk since people might suffer just because of inadequate levels of specific vitamins [1]. Should we take it as we want? The answer is no. Overdoses are also not recommended. Thus, it may also lead to serious health problems. The proper balance is needed.
Vitamins as chemical compounds
Likewise, the air and water, food that we eat, and textiles used to make clothes and vitamins are also chemical compounds. Each vitamin, like A, C, D, B complex, has different chemical compositions. These fantastic compounds can be divided into two main groups: fat-soluble vitamins and water-soluble vitamins. Fat-soluble ones need fat to be absorbed more efficiently. Those are vitamins A, D, E, and K. It means that it is better to take them with milk or fatty food instead of plain water.
On the other hand, water-soluble ones (vitamin C and group B) don’t need fat since they dissolve in water. It is better to take them with just water. It is worth knowing that water-soluble vitamins cannot be stored in the body except vitamin B12. This means we need to constantly deliver them to our body, and the excessive amount is being expelled [2].
Why do we even need vitamins?
The role of vitamins in the human body is vital. Let’s take a closer look at fat-soluble vitamins.
Vitamin A is needed for proper eyesight. That vitamin, in fact, is a group of molecules like retinol, retinal, and retinyl esters. These chemical compounds are also involved in the proper functioning of the immunological system, reproduction, and even cellular communication.
Vitamin D3, also called calciferol, is essential to strengthening our bones because it works as an enhancer of calcium absorption from the intestine [3]. However, it’s worth mentioning that vitamin D deficiency does not necessarily cause calcium malabsorption [4]. However, it’s always better to deliver our bodies just the right amounts of nutrients, including vitamins.
Vitamin E is widely called the vitamin of beauty for its positive effect on the skin. It is even added to many creams, while in cosmetics working as an antioxidant, scavenging free radicals. It does the same in the body, which also enhances the immunological system. That vitamin also prevents the formation of clots in heart arteries [5].
Vitamin K is Vitamin K – Our body needs this vitamin for proper blood clotting and helping wounds to heal. In fact, it is a group of vitamins like K2, K3, MK-4, MK-7 where for example, MK-7 is recently enjoying a genuine boom in the health products branch [6].
What about water-soluble ones? There are many more of them. B complex is referred to as the vitamin B family of chemical compounds having different structures and functions. In general, they all play a significant role in energy production in the body [7]. Each of the vitamins from that family is important for its proper functioning.
Vitamin B1, also called thiamin, is vital for the body to use carbohydrates like glucose as energy. It also plays a crucial role in muscle, nerve, and heart proper functioning. Vitamin B2 is also named riboflavin. It helps the body break down carbohydrates, proteins, and fats, making it possible to produce energy. It also allows oxygen to be used by the body and boosts the immune system. Niacinamide that is Vitamin B3 sometimes is also named vitamin PP. It provides the cells with the energy they need for normal metabolism.
Vitamin B5, also called pantothenic acid, similarly to B3, is needed to gain energy from the food. It helps break down fats, carbohydrates, and proteins and is crucial for the proper production of blood cells. Vitamin B6, also called pyridoxine, is needed for blood cells and neurotransmitters production and other B-group vitamins for the proper metabolism. Vitamin B7 also called biotin, is required to strengthen hair and nails and convert food into energy.
Another vitamin from the B-family is Vitamin B9, also called folic acid. It is essential for the nervous system. Vitamin B12, also known as methylcobalamin, is vital for red blood cells formation and tissue regeneration. In fact, it is crucial for the production of all cells in our body. From a chemical point of view, it has the largest structure of all vitamins. As can be seen, all B-family vitamins are necessary for the proper functioning of the body.
Vitamin C has been reported to improve iron absorption, as well as its disposal from cells. It can even be said that this vitamin controls the whole iron metabolism in the human body. As a result, lower vitamin C levels might cause low iron levels that supplementing iron won’t fix. Moreover, this vitamin is needed for proper immune functions of the body [8].
What about the dose of vitamins?
The proper amount means not too few and not too much. Too low vitamin level in the body is called hypovitaminosis, while their excess is hypervitaminosis. However, more often hear about hypovitaminosis than about hypervitaminosis. However, the effects of hypervitaminosis should not be downplayed.
Hypervitaminosis occurs when we deliver our bodies too much of a particular vitamin – either naturally or by supplementation. Taking too many fat-soluble vitamins – or vitamin B12, stored just like fat-soluble vitamins – can have adverse effects. For example, hypervitaminosis D can cause toxicity while too much of it is stored in fat [9]. It also heightens the risk of developing hypercalcemia.
Hypervitaminosis A can also cause its toxicity – and as a result, many unwanted symptoms. Some of them are headaches, dizziness, and even unwanted changes in skeletal growth [10] – which may significantly affect children, but not only. What’s even more worrying is that it is not required to consume a considerable amount in one take to overuse vitamin A. This compound has a long half-life, which means it takes a long time for our bodies to neutralize it. As an effect, an overdose of such vitamins can lead to side effects.
How do vitamins work?
The mechanisms of vitamins' functions are different between their various types. Not only do they affect other systems in our bodies, but they also do it in different ways. All of them are crucial for proper body functioning, and their deficiencies can cause serious health problems. What is more? They also should not be overdosed when supplemented. Thus their excess in the body can also have a negative influence on the body.
For example, vitamin A is a starting material for retinoids – organic compounds that can modify gene transcription. They can connect to nuclear retinoid receptors to do so [11]. Still, they are also part of various processes such as neurotransmitter release or neuron differentiation.
When activated, Vitamin D can also affect gene transcription and enhance phosphorus and calcium resorption in the intestines and calcium reabsorption in kidneys. What's important is that this compound is a vitamin and a steroid hormone, which also defines its role in the human body.
Not all vitamins' primary role is to modify genes. Vitamin K is a lipid cofactor – cofactors are non-protein parts of enzymes, often required to work. This particular vitamin is a cofactor of carboxylase, an enzyme that later activates blood-clotting proteins [12]. Without it, this process would be impossible.
Did you know that?
- The B3 (niacin) avitaminosis is called pellagra. This name came from the Latin formula Pella Agra, which means rough skin because exposed body parts such as cleavage, face, feet, hands become scratchy and red. The other name of pellagra is 3 D disease (dermatitis, diarrhea, dementia). From the mid XVIII century to the 1930s in Europe, especially in poverty-stricken areas, where corn's diet was, hundreds of thousands of people died of pellagra. However, it is worth mentioning that in Mexico, there weren't any pellagra cases reported. It was caused by the corn seeds treatment involving soaking of seeds in sodium hydroxide solution followed by shelling them from the scales. This activity enabled the release of the B3 vitamin and further delivery in the diet.
- Vitamin C (ascorbic acid) avitaminosis is called scurvy, also known as Moeller's disease or Cheadle's disease. In the XVIII century, people became aware of the lethality of scurvy. As a result, some of them tried to find a solution to fight this disease.
- Magnesium is much more needed than we think. This mineral is essential for proper Vitamin D absorption. When the magnesium level is too low, even the additional supplementation of Vitamin D can be not sufficient to keep the bones healthy.
Summary
Vitamins are compounds that are crucial for proper body functioning. Knowledge about their chemical structure and metabolic pathways may seem only vital for scientists and doctors. However, considering their importance in maintaining our body healthy and nonfragile, we should definitely expand our knowledge about sources of certain vitamins and the effects of avitaminosis and hypervitaminosis. This information could be even helpful for us daily, during preparing dinner or taking some new supplements.
Take out information about the science of specific vitamins that must be divided into fat-soluble and water-soluble ones. Equipped with that type of information, we will be able to increase their bioavailability for our bodies. As a result, we will prepare healthy meals for ourselves. Another advantage of gaining knowledge about those fascinating compounds is our ability to respond to the first symptoms of certain diseases and pathological changes by supplementing ourselves with a proper dose of vitamins. It can stop that disease or pathology from developing further, thus preventing some severe complications.
Nevertheless, we should still consider the severe hypervitaminosis consequences. Thus each intake of vitamins supplements should be done according to the information on the substance package.
This article is a joint work of Zuzanna Kozłowska (Faculty of Chemistry, University of Warsaw), Igor Jaszczyszyn (Faculty of Chemistry, University of Warsaw; and Medical University of Warsaw), and Magdalena Osial (Faculty of Chemistry, University of Warsaw; and Institute of Fundamental Technological Research, Polish Academy of Sciences) as a part of the Science Embassy project. Image Credit – Agnieszka Pregowska (Institute of Fundamental Technological Research, Polish Academy of Sciences).
References
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