Vitamins - Introduction

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Some women have low vitamin A reserves in their liver. It is important to note, however, that too much vitamin A significantly increases the risk for birth defects. Daily amounts of 10,000 international units (IU) of vitamin A in supplements and food can pose a danger. Experts recommend that pregnant women get no more than 2,500 IU/day and avoid eating liver.

Infants and Children. Infants who are breast-fed by healthy mothers receive enough vitamins except, in some cases, vitamins K and D. Human milk has low levels of vitamin K, and the newborn's immature intestinal tract may not produce enough of the baby's own supply. Most babies are given an injection of this vitamin at birth. Infants being breast-fed by malnourished women or those who lack sufficient exposure to sunlight may be deficient in vitamin D. In these cases, supplements of 200 - 300 IU are recommended.

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Formulas are required to contain enough vitamins and minerals. Beyond infancy, most American children receive all the vitamins they need from their diet, unless they are living in severely deprived circumstances. However, recent research suggests that many healthy children ages 1 to 11, especially African-American and Hispanic children, are not getting enough vitamin D.

Smokers. Smoking interferes with the absorption of several vitamins, importantly vitamins C and D. Smoking can interfere with the metabolism of vitamin D, resulting in poor muscle function.

Taking high doses of antioxidant vitamins, especially beta-carotene, is harmful to smokers. Instead of taking supplements, smokers should be sure their diets are rich in fresh fruits, vegetables, and whole grains. Of course, smoking cessation is the most important intervention of all.

Click the icon to see an image of sources for vitamin C.

Alcoholics. Alcoholics often have multiple vitamin deficiencies. The most dangerous deficiencies are in vitamins B1 (thiamin), folic acid, B6 (pyridoxine), B2 (riboflavin), and vitamin C. Low levels of vitamin B6 are associated with an increased risk for colorectal cancer in men who drink large amounts of alcohol.