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You hear a lot about vitamins these days. Maybe someone suggested that a vitamin supplement routine would be good for your health. But just what are vitamins and what do they do? 

## What are vitamins? 
Vitamins are nutrients your body needs to function at an optimal level. There are 13 essential vitamins, some of which are water-soluble, and some of which are fat-soluble. They all play their part in keeping your body healthy. You can get these vitamins through food or supplement sources. Supplements are especially useful for filling nutrient deficiencies in your body.  

### What do vitamins do in the body?
Vitamins all have different jobs to do in the body, but they’re all there to help keep things functioning well. They can support bone health, help heal wounds, strengthen our bones, regulate hormones, and more. Let’s review some specific vitamins and their functions. 

<pull-quote>
“Supplements are especially useful for filling nutrient deficiencies in your body.”
</pull-quote>

## What are water-soluble vitamins?
[Water-soluble vitamins](https://www.ncbi.nlm.nih.gov/books/NBK538510/) can’t be stored by the body and they don’t remain in the body for long; instead, they leave the body through the urine. That’s why regular intake of water-soluble vitamins is necessary to maintain adequate levels. Water-soluble vitamins include vitamin B-complex and vitamin C. Fruits and vegetables are the main dietary source of these vitamins, but you can also find them in dairy, meat, peas, liver, legumes, eggs, and cereals and grains that have been fortified. 

## Water-soluble vitamins and their functions
### Vitamin B1
[Vitamin B1](https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/) (a.k.a. thiamin) was one of the first B vitamins to be discovered. It plays a vitally important role in many of your body’s enzymes, helping convert the food you eat into the energy you need.    

#### Where to find B1
B1 is available through dietary sources, including white rice, egg noodles, pork, trout, black beans, and fortified breakfast cereals. B1 is also available in supplement form. You might want to check out [Care/of’s B-complex vitamin](https://takecareof.com/products/b-complex_5), which is designed for maximum absorption.  

### Vitamin B2
[Vitamin B2](https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/) (a.k.a. Riboflavin or Riboflacin-5-Phosphate) produces energy for the body and serves as a potent antioxidant, helping the body fight harmful free radicals. It also plays a major role in coenzymes involved in cell function, growth and development, as well as the metabolism of fats, drugs, and steroids. 

#### Where to find Vitamin B2
Vitamin B2 is available in a variety of food sources, including eggs, lean meats, milk, and organ meats (kidneys and liver). You can also get riboflavin from some select vegetables, as well as grains and cereals that have been fortified. The [biggest contributors](https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/) to riboflavin intake in the U.S. are milk, milk drinks, bread, bread products, and mixed foods whose main ingredient is grain. B2 is also available in supplement form, either individually or as part of a B-complex supplement. [Care/of’s B-complex](https://takecareof.com/products/b-complex_5) vitamin is designed for maximum absorption.  

### Vitamin B3
[Vitamin B3](https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/#h3) (a.k.a. Niacin or Niacinamide) supports a healthy nervous system and digestive system, and it’s also beneficial for skin health.

#### Where to find Vitamin B3
More often than not, people get the amount of vitamin B3 they need through the food they eat. Some foods rich in B3 include animal-based foods like poultry, beef, and fish, as well as plant-based foods, including nuts, legumes, and grains. It’s also available in supplement form, including in [Care/of’s vitamin B-complex supplement](https://takecareof.com/products/b-complex_5). 

### Vitamin B6
[Vitamin B6](https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/) (a.k.a. Pyridoxine or Pyridoxal-5-Phosphate) is the term for the six compounds with vitamin B6 activity. Vitamin B6 helps support the healthy function of more than 100 enzymes in your body. These enzymes perform important functions in your body, including supporting normal levels of homocysteine, and thereby supporting heart health; breaking down proteins, carbohydrates, and fats; and boosting brain health and immune function.  

#### Where to find Vitamin B6
[Vitamin B6 ](https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/#h3)is available in food sources. Rich sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy veggies, and fruits that aren’t citrus. It’s also available in supplement form. [Care/of’s B-complex supplement](https://takecareof.com/products/b-complex_5) comes in 30-day supplies and is safe for use by vegetarians and vegans. 

### Vitamin B12
[Vitamin B12 ](https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/)(a.k.a. Cyano, Hydroxyl, Methyl, or Adenosyl- cobalamin,) is essential to the formation of red blood cells in your body, as well as cell metabolism, DNA production, and nerve function. 

#### Where to find Vitamin B12
Vitamin B12 is present in a variety of animal-based food sources, including meat, fish, poultry, eggs, and dairy. You can also get B12 through fortified cereals and yeasts. Vitamin B12 is also available in supplement form.  

### Pantothenic acid
[Pantothenic acid](https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/) (a.k.a. vitamin B5) supports your body’s effort to convert the food you eat into the energy you need to thrive. In the process, it helps with breaking down fats. 

#### Where to find pantothenic acid
Virtually all foods – plant- or animal-based – contain some amount of pantothenic acid. Some rich sources include beef, chicken, organ meats, whole grains, and select vegetables; moreover, pantothenic acid is sometimes added to foods such as breakfast cereals and energy drinks. It’s also available in supplement form.  

### Biotin 
[Biotin ](https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/)(a.k.a. vitamin B7) is essential to your body’s ability to metabolize fats, carbohydrates, and protein. Having enough biotin also helps support muscle health, heart health, and mental health. Moreover, biotin contributes to keratin, which is a protein that helps support your hair, skin, and nails. 

#### Where to find biotin
Biotin is present in many foods, including organ meats, eggs, fish, seeds, nuts, and select veggies, like sweet potatoes. It’s also available in supplement form. 

### Folate
[Folate](https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/) (a.k.a. vitamin B9) is a term for naturally occuring food folates, including folic acid. [Folate ](https://www.hsph.harvard.edu/nutritionsource/folic-acid/#:~:text=Folate%20is%20the%20natural%20form,vs.%2050%25%2C%20respectively.)helps our bodies form DNA and RNA and supports healthy protein metabolism. It’s also essential for producing healthy blood cells and is especially needed during rapid growth periods, such as pregnancy.  

#### Where to find folate 
Folate is found naturally in many foods and is also available as a supplement. Supplemental folate is called folic acid. The [supplement form](https://www.hsph.harvard.edu/nutritionsource/folic-acid/#:~:text=Folate%20is%20the%20natural%20form,vs.%2050%25%2C%20respectively.) is actually more easily absorbed than the folate found in [food sources](https://www.hsph.harvard.edu/nutritionsource/folic-acid/#:~:text=Folate%20is%20the%20natural%20form,vs.%2050%25%2C%20respectively.). Some food sources of folate include peanuts, sunflower seeds, beans, whole grains, fruits and fruit juices, liver, seafood, eggs, and foods that have been fortified. 

### Vitamin C
[Vitamin C](https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/) (a.k.a. ascorbic acid) is a very well known vitamin. Vitamin C has strong antioxidant properties, helping protect the body from harmful free radicals. It also boosts immune function, supports heart health, and helps protein metabolism. Vitamin C is also essential for the biosynthesis of collagen, which in turn helps support wound healing.   

#### Where to find Vitamin C
The best sources of vitamin C are fruits and veggies, including citrus fruit, red and green peppers, kiwifruit, strawberries, Brussels sprouts, cantaloupe, broccoli, and potatoes. Vitamin C is also available in supplement form, including C[are/of’s easy-to-digest option, dubbed The Citrus Savior](https://takecareof.com/products/vitamin-c_2). 

## What are fat-soluble vitamins?
[Fat-soluble vitamins ](https://www.ncbi.nlm.nih.gov/books/NBK534869/)store these vitamins in fatty tissue and in the liver, with reserves of these vitamins remaining in the body for extended periods of time. The fat-soluble vitamins include vitamins A, D, E, and K. Each of these vitamins play an integral role in the health of our bodies, including our vision, bone health, and immune function. There are many excellent food sources of fat-soluble vitamins – more on that below. 

## Fat-soluble vitamins and their functions
### Vitamin A
[Vitamin A](https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/) is a term for a group of fat-soluble retinoids, a particular class of chemical compounds. Vitamin A is essential for the growth and differentiation of your cells and plays a crucial role in forming and maintaining your lungs, heart, eyes, and other organs. Vitamin A is also involved in the creation of cells that boost immune function. 

#### Where to find Vitamin A
[Dietary vitamin A](https://www.ncbi.nlm.nih.gov/books/NBK534869/) is available from two sources: preformed vitamin A and provitamin A carotenoids. You can find preformed vitamin A in animal food sources such as dairy products (milk, cheese, butter, etc.), eggs, fish, and organ meats. You can find provitamin A carotenoids in plant sources, including dark leafy greens, squash, carrots, mangoes, papayas, and yellow maize. When you consume these foods, your body then converts the provitamin A into its active forms.     

### Vitamin D
[Vitamin D ](https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/)is sometimes called the “sunshine vitamin,” because it’s produced naturally in your body when your skin is exposed to the sun. It’s also available in supplement and dietary form. Vitamin D helps promote calcium absorption in the body, thereby boosting your overall bone health. It also supports the immune system. Despite its importance to our health, vitamin D deficiencies are still fairly common. Adding more vitamin D to your diet, whether through food or supplements, can help address a deficiency and get your body functioning at a higher level. 

#### Where to find Vitamin D
Vitamin D is found in two main forms: D2 and D3. Vitamin D3 (cholecalciferol) is the kind that your body synthesizes after exposure to sunlight. If you’re looking to get more vitamin D, you can spend a little more time in the sun. But that’s still not likely to address a deficiency. Vitamin D2 (ergocalciferol) is available in foods like salmon, tuna, and mackerel, and it’s available in somewhat smaller amounts in beef liver, egg yolks, and cheese. You can also find milk that’s been fortified with vitamin D. You can also check out supplements. For example, Care/of offers a top-notch [vitamin D supplement](https://takecareof.com/products/vitamin-d-1000_3) that supports bone health and immune functioning. There is also a  [vegan friendly](https://takecareof.com/products/vegan-vitamin-d-1000_2) vitamin D available as well.   

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primary-cta: Take the quiz
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### Vitamin E 
“[Vitamin E](https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)” is the collective name for a group of compounds with strong antioxidant properties. Vitamin E plays many important roles in your body. Through its antioxidant effects, it protects your cells from oxidative damage caused by harmful free radicals. It also supports your immune system, as well as cell signaling and metabolic function.    

#### Where to find Vitamin E
Vitamin E is available in [several foods](https://www.ncbi.nlm.nih.gov/books/NBK534869/), including seeds, nuts, vegetable oils, whole grains, and other foods that have been fortified. It’s also available in supplement form. Sometimes you can find vitamin E listed as mixed tocopherols where it is added in as an ingredient to preserve freshness and prevent oxidation.  

### Vitamin K 
“[Vitamin K](https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/)” refers to a family of compounds with a particular chemical structure. Vitamin K exists in two main forms –  K1 and K2 – and is necessary for making proteins the body needs for proper blood clotting and for building strong bones. 

#### Where to find Vitamin K 
Vitamin K1 is available in cabbage, cauliflower, and green leafy vegetables. K2, on the other hand, is synthesized in your gut. You can also get vitamin K through dietary supplements. Care/of has K2 present in the multivitamin, prenatal, and Calcium Plus supplements and selecting the best option will depend on your health goals.

Vitamins help your body function at a high level. What are they, and what do they do? Read on to learn more. 

Electrolytes packet, a tub of matcha collagen, and a vitamin pack on a yellow background

Vitamins: What They Are and What They Do | Care/of

Dr. Carla Montrond Correia ND, CNS

Vitamins: Are you getting enough? 

When it comes to sexual and reproductive health, estrogen is one of the main characters. It also plays an important role in maintaining bone health, libido, cardiovascular health, mood, energy and skin. Estrogen is made in the ovaries in females and testosterone can be converted to estrogen in males. Estrogen levels will naturally fluctuate but low estrogen can wreak havoc on your body. This article will explore vitamins and minerals, herbal remedies and foods that may naturally increase estrogen in your body. 

## What can cause low estrogen levels? 
Being that estrogen is one of the dominant hormones, low estrogen levels can lead to health complications and can negatively impact an individual’s quality of life. There are several factors that may be causing low estrogen levels, some of which include age, hormonal changes related to menopause, thyroid function, recent birth delivery, and breastfeeding. 

## Symptoms of low estrogen levels 
Symptoms of low estrogen levels include irregular menstrual cycles, changes in libido, tender breasts, hot flashes, and decreased bone mineral density. 

## What are phytoestrogens?
Phytoestrogens are compounds found in plants that have a similar structure to a form of estrogen and can mimic the effects of estrogen in the body. Although they are not pure estrogen, phytoestrogens can promote estrogen synthesis and metabolism to help body function when estrogen is low. Phytoestrogens can produce estrogenic, anti-estrogenic or no activity depending on the tissue. 

The two main classes of phytoestrogens are isoflavones and lignans. Isoflavones are polyphenols with estrogenic properties. They are primarily found in foods such as soy, legumes, alfalfa, clover, licorice root, and kudzu root. Diets higher in isoflavones, such as traditional Japanese diets, have been linked to lower rates of hormone-dependent health issues. Lignans are found in fiber rich foods such as flaxseeds, other oil seeds, whole grains, legumes, and vegetables. Lignans help with balancing the effects of estrogen in the body by connecting to estrogen receptors and reducing free estrogen in circulation. 

<pull-quote>
“Lignans help with balancing the effects of estrogen in the body by connecting to estrogen receptors and reducing free estrogen in circulation.”
</pull-quote> 

## Vitamins and minerals that may boost estrogen levels
### B vitamins 
B vitamins are water soluble vitamins that help enzymes function and are needed for a variety of cellular functions. [B6, B12, and folate](https://uniquenutritionsolutions.com/wp-content/uploads/2019/05/Estrogen-Metabolism-Nutrients.pdf "B6, B12, and folate") are particularly involved in the production and activation of estrogen in the body. Therefore, low levels of these vitamins can interfere with the body's ability to maintain healthy estrogen levels. 

### Vitamin D
Vitamin D is a fat-soluble vitamin that the body needs to build and maintain healthy bones, regulate calcium, and provide immune support. The sun is probably the most notable source of vitamin D and while there is an abundance of that source, almost half of the American population is deficient in this vitamin due to not being able to get enough daily sunlight exposure to absorb an adequate amount. 

It may be less well known that vitamin D has also been shown to play a role in reproductive health. This [study](https://academic.oup.com/endo/article/141/4/1317/2987857 "study") from 2000 investigated the role of the active form of vitamin D in estrogen synthesis in both female and male gonads. The results from this study indicated that vitamin D supports estrogen synthesis partially by maintaining calcium balance. 

### Boron
Boron is a mineral found naturally in many foods and in small amounts in the body. While it’s not an essential nutrient for humans, it may be beneficial for many biological functions, such as reproduction, bone health, brain health, immunity, metabolism, and hormonal health. This mineral also plays a role in how the body controls other minerals like calcium and magnesium. 

A diet low in boron has been associated with lower concentrations of estrogen, particularly in postmenopausal women. This [study](https://pubmed.ncbi.nlm.nih.gov/3678698/ "study") examined the effects of different minerals on 12 women between the ages of 48-82 (post-menopausal). The findings indicated that supplementing with 3 mg/day of boron resulted in increased estrogen levels for more than half of the women in the study, particularly when their magnesium level was low. 

### DHEA
DHEA is a hormone that is found naturally in your body. It is made by the adrenal glands and helps produce other hormones like estrogen and testosterone. A [2021](https://pubmed.ncbi.nlm.nih.gov/34246664/ "2021") randomized control trial evaluated the influence of DHEA on estrogen levels in over 1,200 women. The results indicated that DHEA supplementation significantly increased estradiol levels, and elevated concentrations were most notable in women over the age of 60. 

### Garlic
Garlic is packed with many vitamins, including vitamin A, C, and E, as well as riboflavin, thiamine, and nicotinic acid (B vitamins), making it a rich source of phytoestrogens. [Research](https://pubmed.ncbi.nlm.nih.gov/16619371/ "Research") has found garlic oil to help increase estrogen levels in ovariectomy-induced subjects and help preserve bone mineral content. This, however, has mainly been studied in mice; therefore, the influence of garlic oil on estrogen levels needs further exploration in human subjects. 

## Herbal remedies to help boost estrogen levels 
### Black cohosh 
Black cohosh or *Cimicifuga racemosa* is a traditional Native American herbal remedy that is known to act as a phytoestrogen, which we now know mimics the effects of estrogen. It is most commonly used to help alleviate menstrual discomfort and postmenopausal symptoms like hot flashes, cramps, irritability, and vaginal dryness. Multiple [studies](http://www.acudoc.com/black_cohosh_and_chasteberry.PDF "studies") found that doses of 80-160 mg/day have a beneficial effect on menopausal women.

### Chasteberry
Chasteberry or *Vitex agnus-castus*, has been used as an herbal remedy for women dating back to the 4th century B.C. It contains a variety of active compounds that are beneficial to the reproductive system as it regulates the production of follicle stimulating hormone (FSH) and luteinizing hormone (LH), which are the hormones involved in balancing estrogen and progesterone levels. Several [studies](http://www.acudoc.com/black_cohosh_and_chasteberry.PDF "studies") have found that women receiving chasteberry demonstrated improvements in PMS symptoms. 

### Evening primrose oil
Evening primrose oil is another herb with phytoestrogenic properties that can provide stronger estrogenic effects when estrogen is low. Although research is limited, a randomized controlled [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8102809/ "study") from 2021 found that postmenopausal women taking 1,000 mg of primrose oil twice per day showed improvements in reducing night sweats, which is a common symptom during menopause. 

### Red clover
Red clover is one of the major sources of isoflavones. The isoflavones extracted from red clover help regulate estrogen in the body and have been used to help alleviate symptoms associated with low estrogen levels. 

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## Food sources that may increase estrogen levels
### Soybeans
Soybeans and soy products are a rich source of isoflavones, one of the main classes of phytoestrogens and have been found to increase estrogen levels due to their high isoflavone content. Isoflavones have the ability to interact with estrogen receptors as they have similar structures to estradiol and therefore mimic estrogen in the body. 

### Flax seeds
Flaxseeds have both estrogenic and anti-estrogenic properties. They are one of the richest sources of lignans, a type of phytoestrogen making them useful for when estrogen levels are low. They are also rich in insoluble dietary fiber called lignin that can bind to excess estrogen in the digestive tract and remove it through feces. 

### Sesame seeds
Sesame seeds are made up of 1.5% lignans, making them a rich source of phytoestrogens compared to other sources of lignans. They have strong antioxidant properties and a [study](https://pubmed.ncbi.nlm.nih.gov/16614415/ "study") from 2006 that investigated the effects of sesame ingestion on sex hormones found sesame lignans to be beneficial for postmenopausal women. 

### Dark chocolate
Chocolate is classified as a phytoestrogen and can help boost estrogen levels. It also is packed with antioxidants. Plus it is enjoyable to some, therefore, it can help with reducing stress, which is known to negatively impact our hormones. 

## Final takeaways 
Estrogen is an important hormone responsible for many functions regarding sexual and reproductive health. While estrogen levels will fluctuate throughout life when the body naturally experiences hormonal changes, low estrogen levels can negatively affect the body. Again, estrogen levels will vary among individuals, which is why you should consult a healthcare professional before taking any supplements or medications. 

Estrogen is a major hormone in humans responsible for sexual and reproductive health that fluctuates throughout life.

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