Common Vitamins and Supplements: Intended Benefits and Safety Considerations

Vocabulary flashcards covering common vitamins and dietary supplements, including their functions/intended benefits and safety considerations.

Vitamin A

A vitamin that functions in night vision, cell growth and maintenance, and skin health. High levels can cause toxicity leading to headaches, peeling skin, and bone thickening.

Vitamin D

A vitamin that aids in calcium absorption, bone and tooth health, and heart and nerve function. High levels can cause toxicity leading to kidney failure, metastatic calcification, and anorexia.

Vitamin E

A vitamin involved in the protection of cells (including skin and brain) and the formation of blood cells.

Vitamin K

A vitamin involved in blood clotting and bone growth. It can counteract blood clotting medications, reducing their efficiency.

Vitamin B1

A vitamin involved in carbohydrate metabolism, as well as heart, nerve, and muscle function.

Vitamin B2

A vitamin involved in fat and protein metabolism.

Vitamin B3

A vitamin involved in carbohydrate and fat metabolism. Toxicity can occur if levels are too high, leading to red, itching skin with tingling.

Vitamin B6

A vitamin providing enzyme assistance in amino acid synthesis. Toxicity can occur if levels are too high, leading to peripheral neuropathy.

Vitamin B12

A vitamin involved in protein and fat metabolism, nerve-cell maintenance, and cell development.

Vitamin C

A vitamin involved in immunity, iron absorption, and the structure of bones, muscle, and blood vessels.

St. John's wort

A supplement used for treatment of depression, anxiety, and sleep disorders. Some studies found it ineffective in its intended benefits (similar results to a placebo), and no long-term safety studies have been conducted.

Black cohosh

A supplement used for relief of menopause symptoms, including hot flashes, night sweats, headaches, heart palpitations, and mood changes. Large doses can cause vomiting, dizziness, and headaches, and it is recommended to be taken for less than 6 months.

Melatonin

A naturally occurring hormone in the brain also taken as a supplement to potentially help with sleep regulation and combat aging (studies support sleep regulation, but not anti-aging benefits). Safety side effects include drowsiness and headaches, and it may interfere with conception.

Willow bark

A supplement used for pain relief (contains one of the main ingredients of aspirin). Dosages should not exceed $240\,\text{mg/day}$, and it is not safe for those who cannot tolerate aspirin.

Glucosamine sulfate

A supplement intended to promote healthy cartilage formation to maintain or replace wear and tear on joints. Recent studies found it to be no more effective than a placebo in knee osteoarthritis.

Gingko biloba

A supplement intended to improve memory and mental function by increasing blood flow to the brain. Extremely high doses can lead to nausea, vomiting, and diarrhea.