Vitamins are organic compounds which all living organism needs for nourishment. Vitamins are an essential part of life, for without it, the Earth would have been a very lonely planet.

Here is a list of vitamins and their uses in the body:

1.  Vitamin A

It is a fat-soluble vitamin with a required dietary allowance of 3,000 international units for men and 2,333 IUs for women.  It is essential in the production of white blood cells which play a vital role in the health and strength of your immune system.

2. Vitamin B1

A component of vitamin B complex, B1 is a water-soluble vitamin which helps to convert carbohydrates to glucose for your sustained energy.  Health experts have set the RDA for vitamin B1 or thiamine at 1.4 milligrams per day.

3. Vitamin B2

Also known as riboflavin, vitamin B2 is another B complex vitamin which plays a role in the body's conversion of carbohydrates into energy.  But it has antioxidant properties which help to protect your body from free radicals.  The RDA for vitamin B2 is estimated at 1.2 milligrams a day.

4. Vitamin B3

Niacine of vitamin B3 is another water-soluble B complex vitamin which works to sustain your energy needs from the food you eat.  It has a direct impact on your sex hormones, stress hormones and cholesterol levels.  Average adults need to take 15 mg of B3 everyday.  It should however be noted that excessive intake of this vitamin can cause ulcer or damage to the liver.

5. Vitamin B4

This vitamin, which is found in plant and animal tissue, is not needed by humans.  It is also known as adenine.

6.  Vitamin B5

B5, which is also called panthothenic acid, is an important substance which helps in the body production of sex hormones.  As a B vitamin, it also plays a role in the body's conversion of food to energy.  B5 is a water-soluble vitamin with an RDA of five mg. per day.

7. Vitamin B6

B6 is a water-soluble vitamin which helps to convert the food you take into energy.  It also plays an active role in the production of neurotransmitters in the brain.  The RDA for B6 is 1.5 mg. per day.  The supplementation of B6 is limited to 100 mg.  You should not take more than 200 mg of B6 per day as this might lead to the development of neurological disorders.

8. Vitamin B7 or biotin

Biotin is a water soluble vitamin which helps to provide nutrition to your hair and nails aside from its normal function of converting carbohydrates into energy.  The RDA for vitamin B7 is 30 mcg per day.


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