Four Essential Vitamins & The Benefits Of Each (C, D, E, & K)

Vitamin C: Vitamin C is the best known and most widely used nutritional supplement. Vitamin C supports the healing process in various types of conditions. However, it is important not to neglect fruit and vegetables when taking vitamin C. There is probably no upper limit to a safe dosage of vitamin C except for people who have hemochromatosis. But most people will experience diarrhea or nausea when taking more than 5,000 milligrams a day. With relatively few exceptions, 2,000 milligrams a day is enough vitamin C to influence the healing process.

Take vitamin C with caution if you take certain prescription drugs. Vitamin C taken in the form of vitamin C with bioflavonoids can interfere with the liver's ability to process statin drugs for controlling cholesterol. Rose hip vitamin C should not be taken by people with any allergy or sensitivity to rose hips.

Vitamin C is most effective in an alkaline environment. Diets high in carbohydrates and refined sugars produce acidity, so if you are going to take vitamin C, you will get the best results if you also restrict sugars and refined carbohydrates in your diet.

Vitamin D: Vitamin D is a group of chemicals synthesized in the skin from cholesterol with the help of sunlight, and also found in food. Deficiencies of vitamin D can result from failure to get enough sun. Mild vitamin D deficiencies are common in active elderly persons who avoid the sun because of concerns about wrinkles or skin cancer.

Severe vitamin D deficiencies are common among persons confined to nursing homes. Mild vitamin D deficiency can also result from being overweight. Subcutaneous fat absorbs the vitamin D made by the skin and keeps it from entering circulation. Vitamin D increases calcium absorption and strengthens bone. Vitamin D supplements are important for people who have diseases of absorption, such as cystic fibrosis, and pancreatitis.

Activated vitamin D is often helpful when prostate cancer has spread to the bones, as it reduces bone pain and prevents fractures. However, it can interfere with prescription medications for the condition and should only be used under the supervision of a physician.

Whether the bacterium that causes Lyme disease is trapped or escapes, causing an infection, after the skin is broken by a tick bite depends in part on whether the skin has an adequate supply of vitamin D. Skin cells that have an adequate supply of vitamin D are better able to secrete an immune hormone known as interleukin-8 (IL-8), which signals to white blood cells that a bacterium has invaded the skin. Vitamin D continues to be important in fighting Lyme disease as the infection spreads beyond the skin, enabling cells in other tissues to send out an alarm to the immune system.

For most conditions, vitamin D is dosed at 400-1,000 ID per day, although treatment of fractures sometimes requires 2,000 ID per day or even more for a short time.

Vitamin E: Vitamin E refers to a group of antioxidants known as tocopherols. Low levels of vitamin E are associated with an increased risk of cardiovascular disease, and supplemental vitamin E is used to stop inflammatory processes contributing to dozens of diseases and conditions. Effective daily doses of vitamin E range from 100 to1,000 IU per day.

Vitamin E should not be taken at the same time as iron supplements, since iron can oxidize and deactivate the vitamin. Any fatty food or supplemental essential fatty acid taken at the same time as vitamin E increases absorption of the vitamin, and most medications used to lower cholesterol taken at the same time as vitamin E decreases absorption of the vitamin.

In combination with prescription blood thinners or aspirin, vitamin E increases the risk of bleeding. Always tell your doctor that you are taking vitamin E if you are prescribed any blood-thinning medication. Since vitamin E reduces clotting factors in the blood, be sure to inform your doctor that you take vitamin E before any surgical procedure.

Vitamin K: Vitamin K is essential to the body's production of clotting factors and also to the formation of bone. Since vitamin K is dissolved in fats in food, supplemental vitamin K is essential in any condition impairing the body's ability to absorb fats, such as celiac disease, cystic fibrosis, or pancreatitis.

Supplemental vitamin K is also helpful in treating heavy periods and osteoporosis. Vitamin K is synthesized by bacteria in the intestine, so vitamin K levels go down during antibiotic treatment. However, taking vitamin K supplements as infrequently as every other week is usually sufficient.

A typical dosage of vitamin K is 5-10 milligrams, no more than twice a week except under medical advice. The Japanese soybean product natto is an excellent source of vitamin K for periods when vitamin tablets are not used. You should consider taking vitamin K supplements if you take more than 1,000 ID of vitamin E a day or if you take any medication for lowering cholesterol.