The Vitamin Encyclopedia

Last updated: July 17, 2023

Do you know the health effects of most vitamins, minerals, and trace elements? In this article, we have collected the physiological effects of all minerals, trace elements, and vitamins, whether they are less known or widely recognized, which are present in our products.

Let this article serve as an encyclopedia for health-conscious shoppers so that they truly know what and why they should buy.

What can we say about individual vitamins, trace elements, and minerals?

We consider it important that our customers and those interested in a healthy lifestyle receive all the information they need to make informed decisions about supporting their bodies.

However, dietary supplement manufacturers and distributors not only need to focus on the outstanding effects and unique compositions of their products but also on the regulations that specify what can and cannot be claimed about certain ingredients.

In addition to the claims about individual active ingredients, it is also important to note that manufacturers and distributors can only highlight those active ingredients in their descriptions that contain at least 15% of the recommended daily intake for adults! The recommended daily intake values of vitamins and minerals for adults (NRV) are provided in Annex XIII of Regulation 1169/2011/EU. Therefore, sellers can only make claims about their products in compliance with these rules. Additionally, NRV can guide consumers on how much of a particular substance should be consumed through food and dietary supplements.

All USA medical products contain vitamins, trace elements, and minerals that exceed the recommended values by 15%. Therefore, you can find a lot of information about the respective active ingredients in the descriptions of our products.

The physiological effects of vitamins

After acquiring information about the claims, it’s time to learn about the health effects of individual vitamins. We have collected all the effects that can be attributed to each active ingredient, so you might come across some effects in this article that you haven’t heard of before.

Vitamin A

Vitamin A, also known as retinol, is a fat-soluble vitamin. Its natural sources include animal organs (liver, kidney, heart, etc.), milk and dairy products, seafood, and egg yolks.

Additionally, we can find carotene mainly in plants, such as carrots, apricots, spinach, pumpkin, cantaloupe, peppers, and other yellow, red, or green vegetables and fruits.

Our body can convert carotene into vitamin A in the digestive system, but the absorption of carotene can be problematic in case of gastrointestinal issues, and the utilization of this form also depends on the body’s ability to convert carotene to retinol.

Vitamin A:

It plays a role in maintaining proper iron metabolism.
It contributes to the maintenance of normal mucous membranes.
It contributes to the maintenance of normal skin.
It contributes to the maintenance of normal vision.
It contributes to the normal functioning of the immune system.
It plays a role in cell differentiation.

B-vitamins

B vitamins are water-soluble in our bodies. They have various physiological functions, so in case of deficiency, different symptoms can be observed, such as neurological, dermatological, gastrointestinal, and psychiatric problems.

Vitamin B12 (cobalamin):

It participates in normal energy-producing

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A B5 Vitamin (Pantothenic Acid):

Pantothenic acid helps in normal energy production processes.
It contributes to the synthesis and metabolism of steroid hormones, vitamin D, and certain neurotransmitters.
It helps reduce fatigue and tiredness.
It contributes to normal mental performance.

Pantothenic acid is absorbed from the intestine, but factors such as caffeine, alcohol, sugar, sleeping pills, and various food preservation methods can hinder its absorption. That’s why it’s important to avoid processed foods and consume organic foods. It can be found in brewer’s yeast, salmon, eggs, liver, meats, nuts, broccoli, lentils, and cauliflower.

The B3 Vitamin (Niacin):

Niacin participates in normal energy metabolism processes.
It contributes to the normal functioning of the nervous system.
It contributes to maintaining normal psychological function.
It helps maintain the normal condition of mucous membranes.
It helps maintain the normal condition of the skin.
It helps reduce fatigue and tiredness.

Niacin actually consists of two different compounds, niacinamide and nicotinic acid. It is effectively absorbed from the stomach and intestines, but its absorption can be hindered by sleeping pills, estrogen, antibiotics, alcohol, and sugar. The main sources of niacin are meats, fish, liver, nuts, yeast, bran, eggs, vegetables, dried legumes, avocado, figs, plums, and whole grain products.

The B2 Vitamin (Riboflavin):

Riboflavin participates in normal energy metabolism processes.
It contributes to the normal functioning of the nervous system.
It helps maintain the normal condition of mucous membranes.
It helps maintain the normal condition of red blood cells.
It helps maintain the normal condition of the skin.
It contributes to maintaining normal vision.
It contributes to normal iron metabolism.
It contributes to the protection of cells against oxidative stress.
It helps reduce fatigue and tiredness.

The main sources of riboflavin are milk, eggs, liver, kidneys, yeast, cream, cheese, spinach, and sorrel. Symptoms of riboflavin deficiency include cracks and ulcers at the corners of the mouth, eye disorders, inflammation in the mouth and tongue, as well as various skin changes. It is important to note that our body’s demand for B2 vitamin increases due to the use of oral contraceptives, stress, and strenuous exercise. Additionally, this vitamin is easily damaged by alcohol consumption, antibiotics, and exposure to light.

The B1 Vitamin (Thiamine):

Thiamine participates in normal energy metabolism processes.
It contributes to the normal functioning of the nervous system.
It contributes to maintaining normal psychological function.
It contributes to the proper functioning of the heart.

Meat, especially pork, liver, fish, cereals, legumes, milk, and eggs are excellent sources of vitamin B1.

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The Physiological Effects of Trace Elements

After learning about vitamins, let’s now explore the physiological effects of different trace elements. But before we begin, do you know what exactly a trace element is?

Trace elements are minerals that the human body requires in smaller amounts, except for iron and iodine. They are called trace elements because they are present in our bodies in trace amounts, but they play a vital role in our optimal functioning. While we need to consume more than 100 mg of minerals like magnesium or calcium daily, the recommended daily intake of trace elements is much lower.

Zinc

Helps maintain normal acid-base balance.
Contributes to normal carbohydrate metabolism.
Aids in maintaining normal cognitive function.
Contributes to normal DNA synthesis.
Plays a role in maintaining normal fertility and reproduction.
Participates in the normal metabolism of macronutrients.
Participates in the normal metabolism of fatty acids.
Participates in the normal metabolism of vitamin A.
Plays a role in normal protein synthesis.
Contributes to the maintenance of normal bones, hair, nails, and skin.
Contributes to maintaining normal testosterone levels in the blood.
Contributes to maintaining normal vision.
Contributes to the normal functioning of the immune system.
Contributes to the protection of cells from oxidative stress.
Plays a role in cell division.

Even from this list, we can see that although zinc is a trace element and we don’t need a large amount of it daily, it plays a critical role in our body’s functioning. Good sources of zinc include meat, cheese, and legumes, although the absorption from legumes is not optimal due to their high fiber content.

When supplementing with zinc, it’s important to pay attention to the form of zinc you take. Choose organic zinc whenever possible and avoid inorganic forms. The most bioavailable form is zinc glycinate or zinc bisglycinate, while zinc citrate has low biological availability.

Iodine

Contributes to maintaining normal cognitive function.
Participates in normal energy-yielding metabolic processes.
Contributes to the normal functioning of the nervous system.
Contributes to maintaining normal skin.
Contributes to the normal production of thyroid hormones and the normal functioning of the thyroid gland.

It’s important to know that iodine deficiency can lead to thyroid problems. Additionally, it is essential for fetal nervous system development, making it crucial during pregnancy and breastfeeding. Natural sources of iodine include seafood, sea salt, shellfish, and iodized salt.

Chromium

Participates in the normal metabolism of macronutrients.
Contributes to the maintenance of normal blood glucose levels.

Good dietary sources of chromium include meat, liver, cheese, legumes, and whole grains.

Selenium

Contributes to the protection of cells from oxidative stress.
Supports normal thyroid function.
Plays a role in the normal functioning of the immune system.
Contributes to the maintenance of normal hair and nails.

Good dietary sources of selenium include Brazil nuts, seafood, meat, whole grains, and eggs.

Copper

Contributes to the normal functioning of the nervous system.
Contributes to normal energy-yielding metabolism.
Supports the maintenance of normal connective tissues.
Participates in the normal function of the immune system.

Good dietary sources of copper include organ meats, shellfish, nuts, seeds, and legumes.

Manganese

Contributes to the normal formation of connective tissues.
Supports the maintenance of normal bones.
Plays a role in protecting cells from oxidative stress.
Participates in normal energy-yielding metabolism.

Good dietary sources of manganese include whole grains, nuts, seeds, legumes, and leafy green vegetables.

Molybdenum

Participates in normal sulfur amino acid metabolism.
Contributes to the normal metabolism of macronutrients.
Plays a role in the normal metabolism of sulfur-containing amino acids.

Good dietary sources of molybdenum include legumes, grains, nuts, and leafy green vegetables.

These are just a few examples of trace elements and their physiological effects. It’s important to maintain a balanced diet that includes a variety of nutrient-rich foods to ensure an adequate intake of these trace elements.

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The Vitamin Encyclopedia

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What can we say about individual vitamins, trace elements, and minerals?