Why does the body need vitamins? What are vitamins for?

Vitamins are an essential ingredient in all tissues of the body. Without them, metabolism freezes, cell growth and renewal slows down, and food absorption becomes incomplete. Many vitamins are part of enzymes and hormones. That is why vitamin deficiency primarily negatively affects the hormonal, nervous and digestive systems.

According to solubility, vitamins are divided into two groups: water-soluble - B, C, P, and fat-soluble - A, E, D, K. The first are quickly eliminated from the body, so they do not have time to accumulate, unlike the second group, which can be deposited in some organs. In some cases, oversaturation with them can cause toxic poisoning. However, this only happens with uncontrolled use of ready-made vitamin preparations.

Each vitamin tends to activate certain microelements and participate in a number of physiological and biochemical processes, as well as maintain the normal functioning of many organs and systems of the body.

Vitamin C, or ascorbic acid, is involved in the formation of amino acids and collagen - a connective tissue protein. Being the most powerful antioxidant, it preserves immunity, maintains the strength of blood vessels, regulates cholesterol metabolism, promotes the absorption of iron and vitamin E, and protects fatty acids from oxidation.

B vitamins are most often found together and, interacting with each other, exhibit their beneficial properties. The main field of their activity is the nervous system. It’s not for nothing that they are called “vitamins of spirit.” However, these vitamins are no less important in the absorption of proteins, carbohydrates and fats, as well as the formation of blood cells, sex hormones and insulin (B3). These organic compounds are necessary for the good condition of the skin, hair and nails. Vitamins B6 and B12 are involved in hematopoiesis, and B9 is important for the transmission of hereditary information, therefore it is indispensable during pregnancy.

Vitamin A supports the activity of reproductive organs, participates in the production of sperm and the development of eggs. This vitamin is responsible for bone growth and strength, healthy skin, hair and nails, as well as eye vigilance. It is necessary to increase the body's resistance - immunity.

Vitamin E, being an antioxidant, prevents oxidative processes, and therefore prevents premature aging. This vitamin is necessary to maintain reproductive function, prevent atherosclerosis and diseases of the cardiovascular system. In addition, it is recognized as a beauty vitamin because it makes skin and hair healthy.

Vitamin D regulates phosphorus metabolism and calcium absorption in the intestines. Its sufficient content in the body is necessary for the health of hair, teeth, bones, etc. The main amount of this vitamin is formed under the influence of ultraviolet radiation. And only a small part is absorbed from food.

Vitamin K is involved in normal blood clotting and metabolic processes in tissues and bones. In addition, it provides activities. Half of the daily dose of this vitamin is produced by intestinal bacteria. An additional source is food.

The intake of vitamins from food is not able to fully provide the body with the daily requirement, therefore, to prevent vitamin deficiency, it is useful to take multivitamin complexes. They are especially necessary during pregnancy and breastfeeding, during the off-season, for any illness, increased physical and emotional stress, in childhood, adolescence and old age.

Since childhood, we know that our body needs vitamins. However, having successfully forgotten the information learned in school lessons, we often forget about their importance. Meanwhile, knowledge about the nature and functions of these substances and a conscious attitude towards our nutrition will allow us to lead a long, active and fruitful life.

Vitamins are organic compounds that undergo breakdown and oxidation reactions in our body. They were discovered at the turn of the centuries - XIX and XX. By that time, quite a lot of information had accumulated about a mysterious disease, which in Asia was called “beriberi,” as well as about scurvy, which killed people who lacked plant foods. Even then, scientists realized that fats, proteins and carbohydrates are not enough for the body to function normally. A whole group of chemists and anatomists, the first of whom was the Pole Kazimir Funk, discovered amazing compounds that help the body function.

What are vitamins?

Fat soluble. These include A, D, E, K.
Water soluble. These are all B vitamins, as well as C and P.

To date, more than 30 compounds have been discovered that scientists classify as vitamins. Half of them are well studied and used for medicinal purposes.

Role in human life

The processes occurring in the body require vitamins, since without them tissue renewal and cellular construction will not be carried out properly. The peculiarity of these compounds is that they are practically not synthesized in the body, but are necessary for people. The exception is nicotinic acid - vitamin PP - but it is produced in small quantities, which is clearly not enough for the proper functioning of the entire human body.

This is why regular intake of vitamins from food is so important. If they are deficient, natural processes in the body are disrupted, for example, sexual function or the most complex metabolic machine. This significance of these compounds for humans allowed Funk to call them “amines of life.”

Vitamins speed up metabolism and chemical reactions, which no external factor can achieve. They resist microscopic spreaders of infection that can harm humans and improve the body’s protective properties. Vitamins are also endowed with the ability to bind and remove toxins, radicals and radionuclides - substances that cause great harm to a person and his health.

These substances cannot be part of organs, tissues, cells, they do not contain calories at all, but the vigor and performance of each of us directly depends on them.

Mechanism of action

Speaking about why vitamins are needed, it is worth noting how these compounds help a person and his health? Their action can be divided into three groups.

Vitamins A, B and D speed up metabolism and improve its quality. They bind to enzymes - special substances without which digestion would be impossible, and help them optimally use the components of the resulting food. Some of them are conenzymes - enzyme assistants that activate their work.
Vitamins E, C, P are antioxidants. They slow down the processes associated with the aging of the body and bind free radicals - substances that can trigger malignant tumors.
Vitamins-transporters of useful substances. These compounds are endowed with the ability to penetrate cell membranes, carrying with them the necessary elements of a different nature. For example, vitamin D can “carry” calcium through the intestinal walls, since it is practically not absorbed on its own.

Peculiarities

Knowledge about the role of specific vitamins, those that are now well studied, is what many people lack in order to correctly adjust their diet. But each of these unique compounds has its own useful functions!

Vitamin A is one of the main defenders of immunity in the body. It produces antibodies necessary to fight viruses. In addition, its consumption in sufficient quantities is the prevention of skin diseases. In general, a beautiful complexion, luxurious hair and good eyesight are the merit of vitamin A. Yellow fruits are an excellent source of this unique helper for the body.

B vitamins:

B1 helps digest food. Thiamine - and this is its second name - promotes the proper functioning of the heart and nervous system, the health of joints and muscles. B1 is destroyed if it is heated or combined with alcohol and products containing caffeine. You can find it in various seeds, usually sunflower, peanuts and regular potatoes.
B2, also known as riboflavin, promotes the release of energy during food digestion. The health of your eyes, skin, hair and nails directly depends on it. Young greens and green vegetables are foods in which riboflavin can be found.
B3, another name for which is niacin, supports the proper functioning of the nervous system and gastrointestinal tract. It copes well with tension and insomnia, memory impairment and fatigue. Niacin is destroyed by alcohol. It is found in abundance in dates and peanuts.
B5 (pantothenic acid) promotes the synthesis of fats and carbohydrates. If growth slows down in children and nervous disorders occur in adults, this indicates a deficiency of this compound. B5 improves intestinal motility and restores skin health, reduces allergic reactions. Legumes are an excellent way to compensate for the lack of pantothenic acid.
B6 supports the nervous system and good skin condition, and is also involved in the formation of red blood cells. In addition, this is an element of youth. It is destroyed by alcohol, but can be easily found in almost all vegetables, bananas and brown rice. Its other name is pyridoxine.
B12 and calms the nervous system. It is also responsible for the formation of leukocytes, red blood cells and platelets - the main components of blood.

Vitamin C is the one most known to us from early childhood. Its main function is to strengthen the immune system, dental health, and bone strength. A severe form of vitamin C deficiency is scurvy, a disease of travelers and polar explorers who previously did not have access to fresh vegetables and fruits. Ascorbic acid is destroyed by high temperatures. Found in spinach, cabbage, black currants, peppers and many other plant foods.

Vitamin D is a conductor of calcium and phosphorus into cells. A deficiency of this compound can transform into rickets in children, and into muscle weakness and pain in adults.

Vitamin E is a procreation substance. In addition to maintaining a healthy reproductive system, it helps the immune system and prevents aging. Important for the skin. Unrefined vegetable oils, nuts and green vegetables are rich sources of it.

Vitamin P helps the body produce “cement” for cells – collagen. Vitamin P deficiency results in capillary fragility and bruising. , grapefruits and other citrus fruits, as well as in various seeds and nuts.

Vitamin K is a blood clotting agent. It also promotes protein synthesis in bones. There is a lot of vitamin K in various types of cabbage and lettuce, and in spinach.

Knowing why people need vitamins, we can be more conscious about our diet, shaping it so that our body does not lack any compounds that are beneficial to it. And this is the key to a long and fulfilling life.

Many scientific works have been written and many words have been said about the benefits of vitamins. Everyone knows that vitamins are not only good for our health, but also necessary for its normal functioning. A deficiency of some vitamins has a detrimental effect on the functioning of the body and a person’s well-being, and can lead to irreversible consequences and even death. But it’s one thing when we consume vitamins with food, and quite another when we apply a cream with vitamins to the skin. How effective are vitamins in a cosmetic composition? Do they make any sense, or is this just another widespread stereotype?

Vitamins are low-molecular organic compounds necessary for the life and activity of a heterotrophic organism (an organism that receives complex substances from food but is not capable of independently synthesizing them).

The very word “vitamin” in its name already carries a symbol of life, as it comes from the Latin word “vita” - life. Literally it means “substance necessary for life.” The daily concentration of vitamins in the body is low, but with their deficiency, dangerous pathological changes occur. The vast majority of vitamins are not synthesized in the human body, so they must be supplied regularly through food. The exceptions are vitamin D, which is synthesized under the influence of ultraviolet rays, vitamin A, which is synthesized from its precursors, vitamins K and B3, which are usually synthesized in sufficient quantities by the bacterial microflora of the human intestine.

Vitamins in the body perform a large number of functions and tasks. They take part in the processes of assimilation of nutritional compounds, improve the functioning of the immune system, promote the growth and restoration of cells and tissues of the body, increase vitality and make our skin beautiful.

Groups of vitamins

Vitamins are divided into two groups:

fat-soluble A, D, E, K;
water-soluble B, C, PP, P, H, N.

Fat-soluble vitamins accumulate in adipose tissue, in the liver and do not need daily use, and when they are in excess, hypervitaminosis develops.

Water-soluble vitamins do not have the ability to accumulate in the body, and their excess is excreted in the urine. Therefore, there is a need for their regular intake into the body. In the case of water-soluble vitamins, vitamin deficiency (their deficiency in the body) occurs more often.

All vitamins enter our body through food and nutritional supplements. Once in the digestive tract, they are absorbed into the blood and distributed to all organs and tissues.

Vitamins for the beauty of our skin

Our skin, like any other organ, also needs vitamins. Their deficiency immediately affects our appearance. For example, a lack of vitamin C makes the skin dull and sluggish, while a deficiency of vitamin A contributes to dry skin and loss of elasticity. Vitamin E deficiency makes the skin defenseless against ultraviolet radiation and free radicals, and this leads to the destruction of collagen and elastic fibers. B vitamins promote the growth of nails and hair, making them strong and healthy.

In other words, vitamins are necessary for the human body in general, and the skin in particular. This is an axiom that has never needed proof. The question is: how effective are vitamins in cosmetic preparations? Are they able to bypass the protective layer of the skin?

Everyone knows that the main function of the skin is barrier protection. That is, it protects the body from the harmful influences of the environment. The skin successfully resists mechanical, chemical and infectious factors. For this reason, it is very difficult to penetrate the upper layer of the epidermis, both for harmful substances from the outside and for cosmetic preparations that are not drugs.

How justified is it to add vitamins to a cosmetic cream?

Unfortunately, here lies another trick of cosmetics manufacturers. Let's look at this issue point by point.

Firstly, vitamins have a large molecular weight, which does not allow them to pass through the protective layer of the epidermis.

Secondly, cosmetic preparations use not the vitamins themselves, but their derivatives, but even they are not able to cross this protective line. But manufacturers claim that deep penetration is not necessary. The presence of vitamins at the epidermal level is sufficient. It is from here that they will “manage” processes at a deeper level. Do not forget that manufacturers are real storytellers who can invent any story to increase their profits.

Fourthly, even if we assume that the vitamins have safely passed the protective layer of the epidermis, their concentration in the cosmetic composition plays an important role. Vitamins should not only be present in the cream, but be in a certain concentration. And since adding vitamins to a cream is not a cheap pleasure, most often they are simply formally present there. As a rule, they are indicated on the packaging only to decorate the packaging itself. It turns out that vitamins in the cream really exist, but their effectiveness is kept silent. In order to avoid such “troubles”, it is necessary to add a concentration of vitamins to the cream, that is, it is necessary to indicate on the packaging which vitamin is in what concentration in this cosmetic product.

Fifthly, when choosing a cream, you should pay attention to how the vitamins in the cream are indicated. If there is an inscription “contains vitamins A, C, E, D,” then most likely these vitamins are not in the cream. Just another marketing gimmick. You should know that vitamins in cosmetic products are designated as follows:

vitamin C is designated as ascorbic acid, ascorbyl sodium or sodium ascorbate phosphate (stays longer in the cream);
vitamin B 3, or PP, is listed in the composition of cosmetic cream as niacinamide;
vitamin A as retinol acetate and retinol palmitate, retinal, tretinoin, isotretinoin, alitretinoin;
vitamin B 5 is designated as pantothenic acid or panthenol, dexpanthenol;
vitamin B 6 as pyridoxine;
Calcium is administered in the form of calcium chloride and calcium pantothenate.

In cosmetic products, all vitamins are of artificial origin, since natural vitamins from vegetables and fruits are not able to be preserved in the cream. They quickly break down and lose their properties, so their synthetic analogues are added to the cream.

Many or few?

There is another problem that experts are actively talking about. And specifically - an overdose of vitamins or in other words - hypervitaminosis. When taking vitamins internally, there is indeed a threat of hypervitaminosis, but how real and dangerous is an excess of vitamins when consumed locally? Experts are divided on this issue. Some argue that the risk really exists, others argue that it is nothing more than fiction. Who is right? Let's figure it out.

Vitamins, having a high molecular weight, are not able to pass through the stratum corneum of the epidermis. Therefore, they simply remain on the surface of the skin.
The high cost of vitamins makes it impossible to add them in abundance to a cosmetic composition. We wrote about this in more detail above. If it is very expensive, then it is not profitable for manufacturers.
Household cosmetic preparations for home care do not have an active ingredient composition. This composition is usually found in professional cosmetics, which are used in aesthetic clinics under the supervision of a cosmetologist.

For this reason, we can say with confidence that an overdose of vitamins contained in the cream is impossible. You shouldn't be afraid of this.

Eat it or spread it?

Another important question: isn’t the effect of vitamins in a cosmetic product exaggerated? The cream contains not only vitamins, but also other components. Improvement of skin characteristics does not occur due to vitamins, but with the help of other ingredients that stimulate blood circulation, retain moisture, and soften the upper layer of the epidermis. The effect of vitamins in cosmetic creams is greatly exaggerated. This method of getting vitamins into our body does not radically affect the condition of the skin and is not the main source of vitamin replenishment. Vitamins are added to cosmetic preparations not because they are effective, but for marketing purposes.

There is only one vitamin that is well absorbed by the skin - vitamin A. Its low molecular weight facilitates its passage through the stratum corneum, which makes cosmetic preparations based on it effective. With the same success, you can use pharmacy capsules with vitamin A for external use. However, when using the pharmaceutical form of vitamin A, one must remember that there is a risk of an allergic reaction.

Many experts are inclined to believe that vitamins are more effective in food supplements, and even better in their natural form, when they enter our body with food. Therefore, proper, balanced nutrition is the best source of vitamins for the health of our body and the beauty of our skin.

So, vitamins in the cream also do not help improve skin parameters and rejuvenate the skin. This is another marketing trick to deceive gullible consumers.

In conclusion, we can say that in the future more and more new “revolutionary” drugs and substances will appear, which marketers and advertisers will enthusiastically tell us about. Just don’t forget that our body remains the same, and the biological laws of its functioning remain unshakable. Beauty and youth are a combination of many factors. The main ones are: an active lifestyle, adequate sleep, a balanced diet, exercise, moderation in everything and an optimistic attitude.

The role of vitamins in human life is easy to understand from their very name.

The first part of the word – vita – is translated from Latin as “life”.

This term was proposed by the discoverer of vitamins, Polish researcher Casimir Funk.

At the beginning of the 20th century. He discovered a substance in rice bran that could cure beriberi disease, caused, as it later turned out, by a lack of vitamin B1.

How do they work

Since then, scientists have discovered dozens of similar substances and understood the mechanism of their action on the human body. Vitamins do not supply energy like proteins, fats and carbohydrates, but they are involved in metabolism and help normalize almost all processes in the body.

A person receives most vitamins only with food, because our body is able to synthesize only some of them, and then in insufficient quantities.

What vitamins are there?

Scientists highlight 13 vitamins, vital for humans. They are usually divided into two groups: water-soluble and fat-soluble.

TO water soluble include vitamin C and B vitamins: B1 (thiamine), B2 (riboflavin), B5 (panthenic acid), B6 (pyridoxine), B12 (cyanocobalamins), vitamin PP (niacin), folic acid and vitamin H (biotin). Fat-soluble vitamins: A (retinol), E (tocopherols), D (calciferols) and K.

Some fat-soluble Vitamins are synthesized in the body from provitamins. Vitamin A is synthesized from carotene, obtained from products of plant origin, and sterol in human skin and under the influence of ultraviolet radiation is converted into vitamin D.

Where to look

A common belief is that vitamins are found mainly in vegetables and fruits, nothing more than a delusion. There are few unique vitamins in plant foods: ascorbic acid, folic acid, vitamin K and the precursor of vitamin A - carotene.

Fat-soluble vitamins and their B vitamins are primarily found in animal products, as well as vegetable oils and whole grains. For example, a significant amount of improving vision and skin vitamin A found in liver, milk and eggs. Responsible for the prevention of osteoporosis vitamin D should be looked for in fish, and those regulating carbohydrate metabolism B vitamins– in meat, dairy products, legumes, potatoes and bran bread.

What if they are missing?

Unfortunately, modern man has significantly reduced energy consumption. As a result, the diet was noticeably reduced, primarily quantitatively. Therefore, the entire amount of necessary vitamins from food very difficult to get. And the rhythm of modern life, stress, chronic fatigue and diets provoke even greater vitamin deficiency - hypovitaminosis.

Each vitamin deficiency has its own set of symptoms. The most well-known signs of severe deficiency of vitamin C are scurvy, B1 - beriberi, D - rickets.

More common is a less severe form of vitamin deficiency, called hypovitaminosis. Its symptoms do not look dangerous: fatigue, brittle hair, dry skin, acne, decreased visual acuity, frequent colds, bleeding gums. However, these are serious signs of a malfunction of the body caused by a lack of vitamins.

One tablet is enough

The required amount of vitamins can be obtained using multivitamin complexes sold in pharmacies. Some foods are also fortified with vitamins.

Many people consider synthesized vitamins rolled up in dragees to be harmful “chemicals”. And in vain. Synthetic vitamins are not only completely identical to natural ones, but are also produced in a form in which the body easiest to learn. In addition, not all “tablet” vitamins are made from completely synthetic components.

B vitamins, as in nature, are synthesized by microorganisms. To obtain fat-soluble vitamins, salmon and cod liver are processed, and flavonoids are obtained from plant materials, incl. from berries. And pack the pills in doses capable of completely satisfying body needs.

For example, the daily dose of ascorbic acid (vitamin C), contained in one tablet, naturally found in 5 liters of apple juice.

First of all, those who, for one reason or another, are on a diet or fast, should think about taking multivitamin complexes, since avoiding at least one food group may cause irreparable vitamin deficiency.

Each of us has heard the word “vitamins” at least once, and in childhood, my mother more than once bought us a package of sweet and sour “ascorbic acid”. However, rarely does anyone ask the questions, what are these vitamins, what are they, and what are they needed for? Let's find out what vitamins are, how they are beneficial to the body, and which foods contain the most of them.

What are vitamins for?

Vitamins are organic compounds that participate in many metabolic processes, help the body produce substances necessary for life, etc. Most vitamins in the human body are not synthesized, however, their presence is vital. That is why it is important to get a sufficient amount of vitamins “from outside” - with food, by taking vitamin preparations or dietary supplements.

What types of vitamins are there?

Scientists have accepted the division of vitamins into fat-soluble and water-soluble. The former dissolve in fats (vitamins A, D, E, K) and accumulate in adipose tissue and liver, the latter dissolve in water and are eliminated from the body quite quickly.

There is a daily intake for each vitamin. A deficiency of a certain vitamin in the body is called hypovitaminosis, an excess is called hypervitaminosis, and an absence is called vitamin deficiency.

Vitamin	Why is it useful?	What products contain
Vitamin A (provitamin A)	Affects the normal function of vision, skin, mucous membranes of the urinary and respiratory tract. Accelerates wound healing.	Carrots, spinach, pumpkin, apricots, parsley, fish oil, cod liver, butter, egg yolks, milk.
Vitamin D	Affects the absorption of calcium and phosphorus salts from the gastrointestinal tract, their deposition in bone tissue and teeth, and the formation of immunity. Participates in blood clotting processes.	Fish oil, salmon, tuna, sardines, cod liver, pork and beef liver, parsley, mushrooms, red caviar, egg yolk, butter, milk. Moderate sun exposure helps the body naturally replenish vitamin D deficiency.
Vitamin C	Strengthens the immune system, affects the absorption of iron, and has antioxidant properties.	Bell peppers, fresh and sauerkraut, potatoes, currants, citrus fruits, rose hips, kiwi, apples, garlic.
Vitamin E	Participates in the functioning of the endocrine system. Affects the enrichment of the body with oxygen at the cellular level. Strengthens the walls of blood vessels. Protects cell membranes.	Sunflower seeds, vegetable and olive oils, butter, nuts, spinach, broccoli, carrots.
Vitamin K	Participation in the process of blood clotting and in the construction of bone tissue.	Pumpkin, spinach, all types of cabbage and lettuce, beans.
Vitamin B1	Regulation of carbohydrate metabolism, “delivery” of energy to muscle and nervous tissue.	Yeast, cereals (oatmeal, buckwheat, wheat), peanuts, eggs, cottage cheese, pork, hazel.
Vitamin B2	Regulation of metabolism, influence on the formation of immunity, on visual acuity. Improves the condition of the skin and mucous membranes.	Cabbage, green peas, beans, tomatoes, almonds, wheat sprouts, turnips, fatty cheeses.
Vitamin B5	Participation in all types of metabolism. T.N. "beauty" vitamin.	Yeast, egg yolk, liver, kidneys, fermented milk products, whole grain bread.
Vitamin B6	Affects growth. Participates in hematopoiesis, digestion, and the functioning of the central nervous system.	Potatoes (especially baked ones), bananas, carrots, beans, cabbage, yeast, cereals.
Vitamin B9 (folic acid)	"Women's" vitamin. Affects the formation of the nervous system. Participates in protein metabolism and hematopoiesis.	Spinach, parsley, dill, green onions, peas, chicken liver, brewer's yeast, orange juice.
Vitamin B12	Affects protein metabolism, growth and development. Participates in the activity of the central nervous system and hematopoiesis.	Beef liver, lettuce, greens, dairy products, seafood.
Vitamin H	Participation in metabolism, in the synthesis of digestive enzymes and antibodies.	Bananas, grapes, peas, onions, cauliflower, beets, spinach, cabbage, carrots, pork, beef, eggs, milk.
Vitamin PP	Stimulation of the cardiovascular system and central nervous system. Participation in all types of exchange. Promotes healthy skin and hair.	Beef by-products, fermented milk products, cheese. eggs, turkey, tuna, dates, peaches, broccoli.

A lack of one vitamin can lead to disruption of the metabolism of other vitamins and even their complete removal from the body. For example, vitamin E deficiency leads to impaired vitamin D metabolism.

It is important to know that a lack of vitamins in the body can be caused not only by their low intake from food, but also by an unbalanced human diet in general. For example, insufficient intake of fats negatively affects the absorption of vitamins A, E, D, K.

In conclusion, I would like to repeat that the role of vitamins in the optimal functioning of the body is enormous. Each vitamin has a unique set of beneficial properties (see table above). That is why a person’s diet must be balanced, and the diet must contain all the necessary vitamins in quantities recommended by experts. In winter, you can nourish the body with multivitamin preparations, but it is better, of course, to do this under the supervision of a doctor.