Vitamins are essential micronutrients that play a vital role in maintaining good health. They are required in small amounts for the proper functioning of the body’s metabolism and overall well-being.

There are 13 essential vitamins that the body needs, including vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, and pantothenic acid). Each vitamin has its own unique function and plays a specific role in maintaining good health.

A balanced and varied diet should provide most of the vitamins needed by the body. However, some individuals may require supplements if they have a deficiency or are at risk of one. For example, pregnant women may require additional folic acid to prevent neural tube defects in their babies. Vegetarians and vegans may require additional vitamin B12, as it is mostly found in animal products.

In conclusion, vitamins are essential micronutrients that play a vital role in maintaining good health. They are required in small amounts for the proper functioning of the body’s metabolism and overall well-being. A balanced and varied diet should provide most of the vitamins needed by the body. However, some individuals may require supplements if they have a deficiency or are at risk of one.

  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B6 (pyridoxine)
  • Vitamin B12 (cyanocobalamin)
  • Pantothenic acid (B5)
  • Biotin (B7)
  • Folate (folic acid or B9)

Vitamins are grouped into two categories:

  • Fat-soluble vitamins are stored in the body’s liver, fatty tissue, and muscles. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.
  • Water-soluble vitamins are not stored in the body. The nine water-soluble vitamins are vitamin C and all the B vitamins. Any leftover or excess amounts of these leave the body through the urine. They have to be consumed on a regular basis to prevent shortages or deficiencies in the body. The exception to this is vitamin B12, which can be stored in the liver for many years.

Some vitamin-like nutrients are also needed by the body such as:

  • Choline
  • Carnitine

Functions and Roles, Deficiency & Source of Vitamins

  • Vitamin A: Plays important for maintaining healthy vision, skin, and immune function. Deficiency can lead to night blindness and increased susceptibility to infections. Found in foods such as liver, sweet potatoes, carrots, and spinach.
  • Vitamin B1 (thiamine): Plays important for energy production and maintaining healthy nerves and brain function. Deficiency can lead to beriberi, a condition characterized by fatigue and muscle weakness. Found in foods such as whole grains, nuts, and legumes.
  • Vitamin B2 (riboflavin): Plays important for energy production and maintaining healthy skin and eyes. Deficiency can lead to cracked and sore lis, and a red and scaly rash on the face. Found in foods such as dairy products, almonds, and spinach.
  • Vitamin B3 (niacin):
  • Plays important for energy production and maintaining healthy skin and nerves. Deficiency can lead to pellagra, a condition characterized by diarrhea, dementia, and dermatitis. Found in foods such as lean meats, fish, and peanuts.
  • Vitamin B6: Plays important for protein metabolism and the formation of red blood cells. Deficiency can lead to anemia and a weakened immune system. Found in foods such as fish, chicken, and potatoes.
  • Vitamin B9 (folate):Plays important for DNA synthesis and the formation of red blood cells. Deficiency can lead to anemia and neural tube defects in unborn babies. Found in foods such as leafy green vegetables, citrus fruits, and fortified grains.
  • Vitamin B12: Plays important for the formation of red blood cells and maintaining healthy nerves. Deficiency can lead to anemia and nerve damage. Found in animal products such as meat, fish, and dairy.
  • Vitamin C: necessary for the production of collagen and the repair of tissues, and also acts as an antioxidant. Deficiency can lead to scurvy, a condition characterized by bleeding gums and poor wound healing. Found in fruits such as oranges, kiwi, and strawberries, and vegetables such as bell peppers and broccoli.
  • Vitamin D: plays a crucial role in the absorption of calcium for strong bones and teeth. Deficiency can lead to rickets, a condition that causes weak bones and deformities. Found in foods such as fatty fish, egg yolks, and fortified milk, also skin can synthesize vitamin D when exposed to sunlight.
  • Vitamin E: an antioxidant that helps to protect cells from damage. Deficiency is rare, but can lead to nerve damage. Found in foods such as almonds, sunflower seeds, and spinach.
  • Vitamin K: plays a role in blood clotting. Deficiency can lead to excessive bleeding and bruising. Found in leafy green vegetables such as kale and spinach, and vegetable oils.

It is important to note that while vitamins are essential for good health, it is also possible to have too much of a good thing. Taking high doses of certain vitamins, particularly fat-soluble vitamins A, D, E, and K, can be harmful and lead to toxicity. Therefore, it is important to speak with a healthcare professional before starting any vitamin supplement regimen.