Vitamins A, D, E & K.

These vitamins are fat-soluble and can only be absorbed by the body using fats from food. When taken in the right dosage, these vitamins contribute to many of the body's metabolic processes and

Vitamins A and E, for example, along with Vitamin C are known as antioxidants. They help prevent cell the negative effects caused by free radicals. Free radicals have been implicated for causing cell damage and even increase the risk of cancer.

Vitamin A and beta-carotene helps maintain healthy cells and tissues, protects eyesight and boosts immunity. The best Vitamin A supplements usually contain retinyl palmitate or retinyl acetate and a smaller percentage of beta-carotene.

Vitamin E

This is more known as the skin vitamin because it counteracts cell aging. It also reduces the risk of heart disease, memory loss and cancer. Vitamin E comes in two forms: the natural D-alpha tocopheryl and the synthetic version. The best vitamin E supplement is the natural form because it is easier to absorb.

Vitamin K

Vitamin K, like Vitamin E, helps reduce the risk of a heart disease. It is also effective in boosting bone growth and helps the blood to clot properly. Take the Vitamin K1, phylloquinone or simply Vitamin K.

Vitamin C

Each time you had a cold, your doctor probably recommended you take Vitamin C in high doses. That's because Vitamin C is not only an antioxidant, it is also a strong immunity booster. And you don't have to worry about overdosing on it because it is water-soluble. It also helps promote fast healing of wounds and scars and helps maintain good skin.

Vitamin C is also known to reduce the risk of heart disease, sun damage and cancer. Take Vitamin C supplements as ascorbic acid, calcium ascorbate or ascorbyl palmitate.

The B Vitamins

This group is composed of eight B vitamins which are very important sources of nutrients, especially for vegetarians, who miss out on B vitamins found in meats and poultry. Some of the benefits you can get from B vitamins include:

Prevention of heart disease and memory loss courtesy of B6, taken as pyridoxine hydrochloride in supplement form. B6 also helps promote the production of hormones and important brain chemicals. Folic acid, also a B vitamin, is often recommended for pregnant women because it regulates cell growth, helps prevent pre-term delivery and birth defects. It also helps reduce the risk of hypertension, Alzheimer's disease, cancer, depression and memory loss.

Vitamin B12, taken as cobalamin or cyanocobalamin, is an important source of nutrients that fight heart disease, anemia and memory loss. It helps regulate brain function. Thiamine or B1, helps turn carbohydrates into sugar glucose and helps regulate the nervous system. Riboflavin or B2 also functions in the same way and are important for maintaining good skin health.

Niacin or B3 prevents pellagra, which causes diarrhea and dermatitis and can lead to mental illness. Pantothenic acid and biotin helps break down lipids, amino acids and carbohydrates. These two B vitamins help prevent dermatitis, a scaly skin disorder.

How to use vitamin supplements

Some vitamins, particularly fat-soluble vitamins, can have harmful effects when taken in huge amounts. To make sure you don't overdose and still meet all your nutritional needs, make sure to take only moderate doses of multi-vitamins and other mineral supplements.

Refer to the recommended daily allowance and find out how much of each vitamin meets 100% of the daily dose. Once you meet this, you're okay. Don't take more than the recommended daily dose if you're healthy and have no health problems. Take more than the daily dose if recommended by your physician or if you're deficient.