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The 26 Essential Vitamins and Minerals - Deficiencies and Toxicity

On this page we have outlined some of the problems that can occur if you don't get enough of the
vitamins and minerals included in Huel in your daily diet or, in some cases, if you get too much of them
by using supplements.

Vitamin A

It is the world's leading cause of preventable blindness in children and increases the risk of disease
and death.
A serious problem in more of half of all countries, though it mainly affects poorer regions.
In pregnant women, vitamin A deficiency can cause night blindness and increase risk of maternal
mortality.
Vitamin A is an essential nutrient, and it’s particularly good for skin and for healthy eyes.
http://www.who.int/nutrition/topics/vad/en/
http://www.gosh.nhs.uk/medical-information/search-medical-conditions/vitamin-deficiency

Vitamin D

Some reports suggest as much as 42% of the US population has a Vitamin D deficiency, though others
have the figure much lower at 6%.
Vitamin D has several important functions. For example, it helps to regulate the amount of calcium
and phosphate in the body.
A lack of vitamin D can lead to rickets in children and weakness, aches, and pains in adults where
bones don't have enough calcium. This is called osteomalacia.
https://www.ncbi.nlm.nih.gov/pubmed/21310306
http://www.usnews.com/news/news/articles/2016-11-09/vitamin-d-deficiency-is-widely-
overestimated-doctors-warn
https://www.gov.uk/government/news/dangers-of-vitamin-d-deficiency-highlighted

Vitamin E

You are unlikely to have a deficiency of vitamin E, as any excess is stored in your body naturally.
However, it is important to have because it is an antioxidant and helps maintain healthy skin and eyes,
while also strengthening the immune system.
There is also a suggestion, which is currently being researched, that vitamin E may help slow the
growth of dementia.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-E.aspx
http://www.nhs.uk/news/2014/01January/Pages/could-vitamin-e-slow-dementia.aspx

Vitamin K

Vitamin K has several important functions. For example, it's needed for blood clotting, which means it
helps wounds to heal properly. There is also some evidence to suggest it helps keep bones healthy.
Not very much vitamin K is needed, so deficiencies are rare, but a healthy balanced diet is necessary to
ensure you have enough.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-K.aspx
Vitamin C

Often seen as the most famous of the deficiencies, as a lack of vitamin C causes scurvy.
Vitamin C (also called ascorbic acid) is vital for the body because it's needed to make collagen. Without
vitamin C, collagen can't be replaced and the different types of tissue breakdown, leading to the
symptoms of scurvy. These include:

- Muscle and joint pain

- Tiredness

- Appearance of red dots on the skin

- Bleeding and swelling of the gums

http://www.nhs.uk/conditions/Scurvy/Pages/Introduction.aspx
Vitamin C is also an antioxidant helping to prevent against cardiovascular disease and some cancers.
You'd have to take a lot of vitamin C from supplements to overdose, but very high levels over long
periods can lead to kidney stones.

Thiamin

Thiamin (vitamin B1) helps the body's cells convert carbohydrates into energy. Carbohydrates provide
energy for the body, especially the brain and nervous system. Thiamin also plays a role in muscle
contraction and conduction of nerve signals.
A lack of thiamin is called beriberi and can cause weakness, fatigue, psychosis and nerve damage.
While it is not very common, alcoholics are most at risk of thiamin deficiency
https://www.nlm.nih.gov/medlineplus/ency/article/002401.htm
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx#thiamin

Riboflavin

Riboflavin is also known as vitamin B2.


It is important for keeping skin, eyes, and the nervous system healthy, helping the body release energy
from the food we eat.
A deficiency of riboflavin can cause a sore throat, cheilosis (lesions on the lips), angular stomatitis
(lesions on the angles of the mouth), glossitis (fissured and magenta-coloured tongue), corneal
vascularisation, dyssebacia (red, scaly, greasy patches on the nose, eyelids, scrotum, and labia), and
normocytic, normochromic anaemia.
http://southtees.nhs.uk/services/pathology/tests/vitamin-b2/
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx

Niacin

Niacin is also known as vitamin B3.


Niacin is important for helping the body to release energy from the foods we eat and helping to keep
the nervous systems and skin healthy.
Taking too much niacin for too long can cause liver damage.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx#niacin

Vitamin B6

Vitamin B6 allows the body to use and store energy from protein and carbohydrates in food, helping to
form hemoglobin – the substance in red blood cells that carries oxygen around the body.
Thyroid UK notes that “without this vitamin the thyroid cannot utilize its iodine raw material efficiently
to make the hormones. This vitamin is needed even more by an overactive thyroid. Muscle weakness is
very common in people with an overactive thyroid and in those who are also lacking in B6.”
Long term high doses of vitamin B6 can be toxic and may result in nerve damage that may eventually
be irreversible.
http://www.thyroiduk.org.uk/tuk/treatment/vitamins.html
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx#B6

Folate

Folate, or folic acid, works with vitamin B12 to form healthy red blood cells, whilst also helping to
reduce the risk of central nervous system defects, such as spina bifida in unborn babies, which is why
maintaining a healthy amount is important during pregnancy.
A lack of folate can lead to folate deficiency anemia, which causes tiredness (caused by anemia),
weakness, diarrhea, loss of appetite and weight loss. A deficiency of folate can also cause headaches,
heart palpitations, a sore tongue, and behavioral disorders.
http://www.nhs.uk/ipgmedia/national/british%20dietetic%20association/assets/folicacid-
howmuchyouneed.pdf
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx#B6
http://www.nhs.uk/conditions/Anaemia-vitamin-B12-and-folate-deficiency/Pages/Introduction.aspx

Vitamin B12

Vitamin B12 has similar roles to folate within the body, helping make red blood cells and keeping the
nervous system healthy, releasing energy from the food we eat.
A lack of B12 causes pernicious anemia with the symptoms of extreme tiredness, lack of energy, pins
and needles (paraesthesia), sore and red tongue, muscle weakness, depression, and problems with
memory, understanding, and judgement.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx#B6
http://www.nhs.uk/conditions/Anaemia-vitamin-B12-and-folate-deficiency/Pages/Introduction.aspx

Pantothenic Acid

Pantothenic acid is also known as vitamin B5.


Pantothenic acid has several functions, such as helping to release energy from the food we eat.
A lack of pantothenic acid can cause fatigue, chronic stress and depression.
http://www.candi.nhs.uk/wellbeing/vitamins
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx#pantothenic

Biotin

Biotin is also known as Vitamin B7.


Biotin is essential for the metabolism of fat and only a tiny amount is required.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx

Choline

Choline may be a non-essential B vitamin, but it is important for cell membranes and for the
production of the neurotransmitter acetylcholine, which has a role in memory and muscle control.
However, choline doses higher than the usual maximum recommended amount are associated with
several negative effects including fishy body odor, increased perspiration and salivation, dizziness,
vomiting and low blood pressure.
http://www.livestrong.com/article/212268-what-is-choline-bitartrate/

Potassium

Potassium is important for controlling the balance of fluids in the body as well as correct functioning of
the heart muscle. It also helps nerves and muscles communicate nerves and muscles communicate with
each other.
Taking too much potassium from supplements or otherwise can cause stomach pain, nausea, and
diarrhea.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#potassium
http://www.nhs.uk/conditions/Potassium-test/pages/introduction.aspx

Sodium & Chloride

Most chloride is gained from salt (sodium chloride), so deficiencies are rare. However, consuming too
much salt is very common due to the abundance of salt in everyday food.
Sodium and chloride are electrolytes required in small amounts to help keep the level of fluids in the
body balanced. Chloride helps the body to digest food because it's an essential component of the fluids
in the stomach and intestines.
Having too much salt is linked to an increase in blood pressure (hypertension), which raises your risk of
a stroke and heart attack.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#salt

Calcium

Calcium is the most abundant mineral in our body as it's the major constituent of bones and teeth.
Calcium is also required for muscle contraction. Short term deficiency can cause muscle cramps,
stiffness and poor mobility.
It's important to have a good calcium intake in the bone-building years which are as a baby and again
from adolescence to about 30 years of age; especially important in females. Insufficient calcium during
these periods can lead to brittle-bone disease (osteoporosis) where your bones break very easily. Post-
menopausal women should also have a good calcium intake to help slow the rate of bone degeneration.
Although calcium toxicity is rare, symptoms may include fatigue, depression, muscle weakness, kidney
stones, constipation, and spondylitis (rigidity and inflammation of the spine).
Too much calcium can also limit iron absorption.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Calcium.aspx
http://www.chantillydentistry.com/calcium-for-strong-teeth-and-bones/
Phosphorus

Phosphorus is a mineral that helps to build strong bones and teeth, also helping to release energy
from food.
Taking high doses of phosphorus supplements for a short time can cause diarrhea or stomach pain.
Taking high doses for a long time can reduce the amount of calcium in the body, which means that bones
are more likely to fracture.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#phosphorus

Magnesium

Magnesium helps turn the food we eat into energy and helps to make sure the parathyroid glands,
which produce hormones that are important for bone health, work normally.
Taking high doses of magnesium for a short time can cause diarrhea, nausea, vomiting, and abdominal
cramping.
Longer term high supplemental intakes can cause drops in blood pressure, slowing down of the heart
beat or erratic beating, or cardiac arrest. Can also cause muscle weakness and difficulty breathing,
confusion, lethargy, lack of balance, or even coma and death.
http://www.livestrong.com/article/379016-signs-and-symptoms-of-too-much-magnesium/
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#magnesium

Iron

Iron is an essential mineral with several important roles in the body. For example, it helps to make red
blood cells which carry oxygen around the body.
A lack of iron can cause iron deficiency anemia and is not uncommon even in the West.
Too much can cause constipation, nausea, vomiting and stomach pain. Very high doses of iron can be
fatal, particularly if taken by children, so always keep iron supplements out of the reach of children.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Iron.aspx

Zinc

Zinc helps to make new cells and enzymes, helps us process carbohydrates, fat and protein in food,
and helps with the healing of wounds.
Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anemia
and weakening of the bones.
Too much zinc can cause vomiting, nausea, loss of appetite, diarrhea, headaches, and abdominal
cramps. Taking too much in one go can lead to severe vomiting, kidney failure, and possible death. Other
symptoms are a weakened immune system, fatigue, and UTI problems.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#zinc
http://www.livestrong.com/article/230765-symptoms-of-zinc-overdose/

Copper

Copper helps to produce red and white blood cells, and triggers the release of iron to form
hemoglobin, which is the substance that carries oxygen around the body. It is thought to be important
for infant growth, brain development, the immune system and strong bones.
Taking high doses of copper could cause: stomach pain, sickness, diarrhea, and damage to liver and
kidneys, if taken for a long time.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#copper

Manganese

Manganese is a trace element that helps make and activate some of the enzymes in the body.
Taking high supplemental doses of manganese for long periods of time might cause muscle pain, nerve
damage, and neurological symptoms, such as fatigue and depression.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#manganese

Selenium

Selenium is a trace element that plays an important role in our immune system's function and in
reproduction. It is also a potent antioxidant and helps to prevent damage to cells and tissues.
Too much selenium causes selenosis – a condition that, in its mildest form, can lead to loss of hair,
skin, and nails.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#selenium

Chromium

Chromium is a trace element thought to influence how the hormone insulin behaves in the body. This
means chromium may affect the amount of energy we get from food.
The NHS reports there is not enough research to know for certain the long term effects of excess
chromium.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#chromium

Molybdenum

Molybdenum is a trace element that helps make and activate some of the enzymes involved in
repairing and making genetic material.
There is some evidence to suggest taking molybdenum supplements might cause joint pain.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#molybdenum

Iodine

Iodine is involved in the synthesis of thyroid hormones. These hormones help to keep cells and the
metabolic rate healthy.
Taking high doses of iodine for long periods of time could change the way your thyroid gland works.
This can lead to a wide range of different symptoms, such as weight gain.
Similar problems can occur with deficiencies in the amount of iodine in your diet, especially if you’re
pregnant.
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Iodine.aspx
http://www.thyroid.org/iodine-deficiency/