ALBANY, Ga. (WALB) — Before the new year, many set up goals to become a “better” version of themselves so that they have a plan once the year starts. Many people create vision boards or start writing in their calendars to hold themselves accountable, but most times, those aspirations never include taking vitamins.

Vision boards often include things that relate to travel, money, cars or getting fit. However, what most people don’t know is that to see results from working out, it’s essential to be mindful of what you eat and the vitamins you take.

What are vitamins?

The average person has a surface-level definition of what vitamins are, but many might have trouble understanding what their functions are. MedlinePlus defines vitamins as “a group of substances that are needed for normal cell function, growth, and development.”

MedlinePlus says that the vitamins listed below are “required for the body to work properly.”

• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B6 (pyridoxine)
• Vitamin B12 (cyanocobalamin)
• Pantothenic Acid (B5)
• Biotin (B7)
• Folate (folic acid or B9)

Vitamins are sorted into two categories— fat-soluble and water-soluble.

Examples of fat-soluble vitamins are A, D, E and K. These vitamins are stored in the body’s liver, fatty tissue and muscles.

Water-soluble vitamins include vitamin C and all of the B vitamins. These are vitamins that are not stored in the body, leaving the body through urine. B12 is the exception, as it can be stored in the liver for many years.

Vitamins vs. supplements: Is there a difference?

An article from the University of Texas Physicians defines vitamins as “a specific category of supplements.”

The article goes on to say that vitamins are compounds that our bodies need, which are classified using letters of the alphabet.

The article also defines what supplements are:

“Dietary supplements, often sold as pills, capsules, powders, or tablets, are meant to supplement the diet with minerals, herbs, amino acids, and enzymes by targeting specific health concerns or supporting overall health.”

Below is a list of examples of supplements:

• Fish oil
• Melatonin
• Garlic
• Echinacea

What is the purpose of taking vitamins and or supplements?

For individuals who do not get all of their required vitamins for the day through their diet and nutrition, multivitamins and supplements fill in for those nutritional gaps.

Below is a list from MedlinePlus of vitamins and their functions:

• Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, skin and tissue in the retina (the back of the eye, which creates vision).
• Vitamin B12, like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central and peripheral nervous systems.
• Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It is also essential for wound healing.
• Biotin is essential for the metabolism of proteins and carbohydrates and in the production of hormones and cholesterol.

Aside from eating habits and diet, certain conditions and intolerances can affect the way the body processes necessary nutrients.

“A multivitamin also may be beneficial if you have certain food allergies or intolerances, are pregnant, or have a disease or condition that affects nutrient intake.”

Are there risks of taking vitamins and supplements?

High doses of certain vitamins, like Vitamin D, can be harmful, so it is important to take the proper doses.

It is also noteworthy to acknowledge that some supplements and vitamins might react negatively to any medications you might be taking.

Tips on adding vitamins or supplements to your diet:

• Get a vitamin/nutrient deficiency test at your doctor’s office to see what you are deficient in
• Before adding any new vitamins or supplements to your diet, check with your primary care physician to ensure you are safe to take them
• Stray away from social media ads or scams that are promoting vitamins

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