Vitamin Benefit Chart

Overdosing Can Be As Bad As Deficiency

However, before talking about the various benefits each vitamin provides, bear in mind that too much of a good thing isn't always good. Some vitamins, like B and C, are water-soluble and tend to get flushed out if you consume too much.

Others are fat-based, which makes it easier to build up excess amounts in your system and can actually make you quite sick. Bottom line: Pay attention to the RDA and consult with a medical professional if you believe you have the kind of deficiency that motivates megadoses of anything.

At-A-Glance Vitamin Benefit Chart

Without further ado, let's look at the various vitamins and what they each bring to the table. While not a complete vitamin benefit chart, these are the most important benefits of each vitamin.

Vitamin A -- Powerful antioxidant that helps combat effects of aging, illness and other stresses on the body. It also plays a key role in keeping your eyes healthy (especially preventing night blindness).

Vitamin B1 (aka Thiamin) -- Helpful in healing/treating anemia, heart disease, diabetes and some neurological disorders. Also sharpens the mind to some extent.

Vitamin B2 (aka Riboflavin) -- Very important to athletes, as B2 is an important antioxidant that fights the free radicals created during intense exercise. It is also believed to have certain cancer-preventive qualities.

Vitamin B3 (aka Niacin) -- Preserves and protects the skin, nervous system, cardiovascular system and digestive system. Works as an all-around pollutant-fighter and may help diabetes sufferers.

Vitamin B5 (aka Pantothenic Acid) -- Powerful antioxidant that fights infections and accelerates wound healing. It is also an important vitamin for arthritis sufferers, as it help smooth the joints and ligaments.

Vitamin B6 -- Vital for brain health and mental clarity. Also helps the immune system and is believed to have anti-cancer properties. Some experts believe it also can relieve PMS problems.

Vitamin B12 -- Very important to smokers, as this vitamin is said to be particularly good at fighting lung cancer as well as other environmental pollutants. It is also used to fight certain mental and neurological disorders.

Vitamin C -- The traditional King of antioxidants, good for battling anything from the common cold to cancer. Vital for gum health and iron absorption. Like B12, it is a good anti-pollutant with a particular focus on airborne carcinogens like smoke.

Vitamin D -- Very important to sufferers of the skin disorder psoriasis. It is also an important part of the teeth/bone health picture, as it works closely with calcium in creating and maintaining the bone tissue.

Vitamin E -- Strong immune booster with protective abilities against cardiovascular disease, environmental pollutants, cancer and other ills. Some claim it has sexual benefits as well, especially in men.

Vitamin K -- This lesser known vitamin plays a key part in the prevention of bone loss (osteoporosis), particularly for elderly women who tend to be most susceptible to this problem. It also plays a role in proper blood clotting function.

Choline -- Prevents deposit of excess fat in the liver ("fatty liver" disease). Also important for mental clarity, as it is a precursor to an important neurotransmitter.

Biotin -- Plays a key role in metabolizing nutrients properly. Also believed to benefit hair health and may even prevent balding.

Folic Acid -- Especially important to pregnant women, as it prevents certain birth defects and works to ensure proper fetal development. Folic acid is also important to nervous system function and may help prevent canker sores.