Vitamins are a crucial part of our diet. In this blog post, we will be discussing the 13 essential vitamins your body needs. What they are, where you can find them and how they work in your body. Vitamins are critical to the growth and development of healthy cells. They help regulate metabolism, support immunity, and promote a healthy lifestyle. Vitamins are organic substances, which means they’re made by plants or animals.
What are vitamins?
Vitamins are essential nutrients that help us grow, heal, and defend ourselves. Without enough vitamins or minerals in your diet, you may experience conditions like anemia (lack of red blood cells), brittle nails, or insomnia, leading to more severe health issues down the road if left unchecked and untreated.
A healthy lifestyle includes eating a wide variety of foods each day with lots of dietary fiber such as whole-grain bread, -rice, and fruit. Fiber is extremely important for gut health (small & big intestines) which absorbs nutrients like vitamins and minerals.
Classification of vitamins
Vitamins come in two different types, water-soluble vitamins, and fat-soluble vitamins, depending on how soluble they are. Our bodies quickly absorb water-soluble vitamins, which dissolve quickly.
Many fat-soluble vitamins travel through the body by way of proteins that act as carriers. Food containing fat-soluble vitamins is ingested. The food is then digested by stomach acid and travels all the way to the small intestine, where it is further digested. To absorb fat-soluble vitamins, bile is needed.
There are four fat-soluble vitamins found in the human body. Vitamins A, D, E, and K. They are soluble in organic solvents like fats, allowing them to be absorbed and transported precisely how you would imagine – through your system as if they were part of natural oil.
Fat-soluble vitamins have a greasy, waxy texture. When combined with other nutrients, fat-soluble vitamins can be absorbed through your skin or ingested with food.
If you do not take enough fat-soluble vitamins, it can lead to night blindness, (one of the clinical signs of vitamin A deficiency), osteomalacia (which is caused by insufficient Vitamin D & calcium) coagulation problems, (better known as blood clotting) in which Vitamin K1 & K2 play an important role and nerve and muscle damage and a weakened immune system caused by insufficient vitamin E.
There are two main kinds of vitamin K. Vitamin K1 (phylloquinone) comes from plants, especially leafy green vegetables like spinach and kale. Vitamin K2 (menaquinone) is naturally created in the intestinal tract and works similarly to K1.
There are nine water-soluble vitamins found in the human diet. Vitamin B1, B2, B3, B5, B6, B7, B9, B12 and vitamin C.
The body does not store water-soluble vitamins. The reason for this is that water-soluble vitamins will quickly break down into other elements when exposed outside of cells, which makes them unstable and unable to hold onto any extra molecules. Water-soluble vitamins are excreted through urine or feces when our bodies do not need them; thus, they do not build up in our bodies.
Many people think that taking extra water-soluble vitamins is a waste of money because they are just going to be flushed away with urine, but this is not true! These nutrients help keep our bodies functioning correctly and may even prevent certain diseases by giving us more healthy red blood cells or immunity components called immunoglobulin G (IgG).
Vitamin A – K
There are currently 13 recognized vitamins; below, you will learn more about each of them.
Vitamin A is a fat-soluble vitamin essential for our body’s growth and development. Vitamin A’s chemical names are retinol, retinal, and the four carotenoids; alpha-carotene, beta carotene, and beta-cryptoxanthin.
Vitamin A Function
Vitamin A is a nutrient that helps the body’s organs work properly, especially eyesight and reproduction. It also supports immune function and cell recognition for the healthy functioning of every part of our body from our hearts all the way down!
Vitamin A Deficiency
Night blindness and keratomalacia are two rare but severe eye conditions caused by vitamin A deficiency. Night blindness prevents one from seeing in the dark, and keratomalacia causes the transparent front layer of your eyesight (the cornea) to become dewy or cloudy. If you’re struggling with Vitamine A deficiency, we highly recommend these Vitamin A supplements.
Good sources of Vitamin A
There are various forms of vitamin A, and each state comes from a different source.
Retinol is the main form of vitamin A in the blood. Retinol only comes from animal products such as:
- fatty fish; tuna, herring,
- milk and certain cheeses
Beta-carotene is a provitamin/precursor of vitamin A. Beta-carotene is found in dark leafy dark green vegetables;
- turnip greens
Carotenoids are the antioxidant form of beta-carotene found in plant foods. Beta-carotene can be turned into retinol when the body needs it.
A carotenoid is a dark orange pigment that contributes to the colour of some fruits and vegetables. Fruits and vegetables rich in carotenoids are:
- sweet potatoes
- red peppers
Vitamin B1, also known as Thiamine, is an essential nutrient that the body needs to use carbohydrates as fuel. It helps with glucose metabolism and plays a key role during nerve, muscle & heart function!
Vitamin B1, along with all the B-complex vitamins, are water-soluble vitamins.
We recommend this Vitamin B1 supplement.
Vitamin B1 Function
Vitamin B1 is essential for producing several enzymes that break down blood sugar. This vitamin turns carbohydrates, protein, and fats into energy.
B vitamins are necessary for keeping the liver, eyes, and skin healthy.
Vitamin B1 Deficiency
Vitamin B1 deficiency is a condition that can lead to beriberi, characterized by problems with peripheral nerves and wasting. Alongside weight loss or anorexia, there may be mental issues like confusion and short-term memory loss. Individuals even develop muscle weakness which progresses into cardiovascular complications such as high blood pressure (hypertension), heart failure, etc., if left untreated!
Good sources of Vitamin B1
The body needs a steady supply of B vitamins to stay healthy, and you can find them in many different places—for example, liver, beef, pork, lentils, salmon, green peas, oats, seeds, nuts, beans, tofu, brown rice, squash, asparagus, and seafood
Top 10 foods high in Vitamin B1;
- lean pork chops
- flax seeds
- navy beans
- green peas
- acorn squash
Vitamin B2 or riboflavin is a vitamin your body needs to break down food components and absorb other nutrients. It also helps maintain tissues, among many other functions!
Vitamin B2 Function
Riboflavin is important because it helps convert carbohydrates into adenosine triphosphate (ATP). The human body produces its ATP from food, and when this compound isn’t enough for energy needs, Riboflavin provides an extra boost!
Vitamin B2 may help prevent cataracts and migraine headaches, but more research is needed to confirm this.
Other studies have found that in children with autism, supplements of vitamins B6 & magnesium reduce the levels of abnormal organic acids within their pee- which could be linked back to blurred vision or other medical issues!
Vitamin B2 Deficiency
Vitamin B2 deficiency can be a significant risk when the diet is poor because the human body excretes this vitamin continuously and does not store it. A person who has insufficient Vitamin B2 may also have other vitamin deficiencies.
Symptoms of deficiency include:
- Cracked lips
- Dry skin
- inflammation of the lining of the mouth
- Inflammation of the tongue
- Mouth ulcers
- Red lips
- sore throat
- Scrotal dermatitis
- Fluid in mucous membranes
- Iron-deficiency anaemia
People who consume high alcohol levels are at higher risk of vitamin B2 deficiency.
Good sources of Vitamin B2
Vitamin B2 comes from most of our food sources;
- Lima beans, navy beans, and peas
- Cruciferous green vegetables, such as broccoli, Brussels sprouts, spinach, dandelion greens, and watercress
- Whole-grain bread and wheat bran
- Fish, meat, and poultry, such as turkey, chicken, beef, kidneys, and liver
- Dairy products
- Fortified cereals
We would recommend this Vitamin B2 supplement.
The body needs vitamin B3 or niacin to grow and work correctly. When we do not eat enough, our bodies start malfunctioning! There are two main chemical forms of niacin:
- nicotinic acid
- niacinamide (sometimes called nicotinamide)
Both forms are found in foods as well as supplements
Vitamin B3 Function
The key role of niacin in your body is to synthesize the coenzymes nicotinamide adenine dinucleotide phosphate (NADP) and nicotinamide adenine dinucleotide (NAD) which are involved in plus minus 400 biochemical reactions. It assists the body to process components from food into usable energy.
Niacin also plays a role in cell signalling and making and repairing DNA, in addition to acting as an antioxidant.
Vitamin B3 Deficiency
Low vitamin B-3 can cause pellagra. When this happens, the body cannot properly absorb essential nutrients from food. It can be treated with niacinamide supplementation.
Some of the symptoms of niacin deficiency:
- skin rash or discoloration
- bright red tongue
- constipation or diarrhoea
- memory loss
- loss of appetite
Good sources of Vitamin B3
Examples of suitable sources include:
- leafy green vegetables
- nuts and seeds
As you can see Vitamin B3 is important to your diet, try adding this recommended Vitamin B3 supplement.
Vitamin B5 is also known as pantothenic acid, and the word “pantou” means everywhere. This vitamin can be found in nearly all foods we eat.
Vitamin B5 Function
Vitamin B 5 helps keep healthy skin smooth by helping to make collagen better so that you have fewer wrinkles when they show up on time (and hopefully before!). It also aids hair growth AND prevents common eye problems like dryness or irritation – how cool is that?!
Vitamin B5 Deficiency
Pantothenic acid deficiency is very rare as all food contains this vitamin. If you’re lacking Vitamin B5 in your diet, try this supplement.
Good sources of Vitamin B5
Vitamin B5 can be found in almost all food sources; plant sources and animal sources:
- Meat: chicken, duck, pork, beef, liver and kidney
- Grains: bread, cereals & whole-grain products.
- Legumes: Lentils, split peas, and soybeans., yogurt, and milk products
- Dairy products: Egg yolks, milk
- Vegetables: Mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, and tomatoes.
- Fish: Salmon, lobster, and shellfish
- Brewer’s Yeast
Also known as pyridoxine, vitamin B6 is a water-soluble vitamin that dissolves in the body. The human brain stores only small amounts and releases any excess during digestion or metabolism of food, but individuals still need enough for good health every day.
Vitamin B6 Function
Vitamin B6 is essential for healthy brain function and energy production. Some of its roles include helping to create neurotransmitters, such as serotonin or dopamine, turning food into usable energy in cells.
Vitamin B6 is also essential for cell growth and development. It helps the body form red blood cells, which carry oxygen throughout your system!
Vitamin B6 Deficiency
Low levels of vitamin B6 may lead to anaemia and peripheral neuropathy; the body needs ample amounts for red blood cell production and nerve function, which could become compromised if not replenished regularly with this essential nutrient.
Good sources of Vitamin B6
- beef liver
Looking to get some Vitamin B6 into your system, give this supplement a try.
Biotin, also known as vitamin H or B7, helps the body metabolize fats and carbohydrates. It’s not stored in our bodies, so we need to take it daily for the best results!
Vitamin B7 Function
Vitamin B7 is crucial for metabolism regulation and the function of the nervous system. The nutrient is also essential for healthy hair, skin, and nails. Biotin doesn’t work well in topical form, but adding as a supplement may help boost hair and nail health. Vitamin B7 is an essential vitamin for many functions. It has been found to help metabolize proteins, fats, and carbohydrates and contribute to keratin.
Vitamin B7 has been shown to help with digestive problems such as diarrhoea and colitis.
Vitamin B7 Deficiency
Biotin is an important part of enzymes in the body that break down substances like fats, carbohydrates, and others. There isn’t a good test for detecting low biotin levels, so it’s usually identified by its symptoms, which include thinning hair and red scaly rash around the eyes, nose, and mouth.
If you’re experiencing hair thinning or hair loss, biotin may assist in regrowth. There’s some research to suggest that increased biotin intake can improve overall hair quality, including thickness and shine. Need this in your diet, try this Vitamin B7 supplement.
Good sources of Vitamin B7
Vitamin B 7 is found naturally in many food sources:
- egg yolks
Vitamin B9, folate, or folic acid is an essential B vitamin necessary for producing red and white blood cells in the bone marrow and DNA and RNA. It can also help turn carbohydrates into energy!
Vitamin B9 Function
Folic acid is a B vitamin that women need to have healthy pregnancies. It helps develop your nervous system, enabling you and future children’s brains to function correctly!
Vitamin B9 Deficiency
Many women take a prenatal vitamin before they become pregnant and throughout their pregnancy to support the development of any resulting baby. A lack of folic acid can cause problems with neural tube formation, which may lead to anencephaly and other birth defects.
Good sources of Vitamin B9
Foods rich in folic acid include:
- leafy green vegetables
- some fortified grain products
- sunflower seeds.
- Also, several fruits have moderate amounts.
Here’s another good source of Vitamin B9 supplements.
Vitamin B12 is also known as cobalamin. It’s a vitamin necessary for the body’s energy production and helps regulate mood, cognitive function, nerve conduction velocity, among other things!
Vitamin B12 Function
The body needs vitamin B12 for the normal function of the brain and nervous system, red blood cell formation, and other critical processes.
Vitamin B12 Deficiency
Several symptoms can be caused by low B12 levels, including irreversible damage to the brain and nerves. Fortunately, this type of issue isn’t all too common, but it does exist!
Good sources of Vitamin B12
Vitamin B12 is naturally found in animal products and not in plant products.
Products high in B12 include;
- fish, especially haddock and tuna
- dairy products, such as milk, cheese, and yogurt
- some nutritional yeast products
Get all your Vitamin Bs in one go with this recommended tincture.
Vitamin C or ascorbic acid is a vital nutrient for the body. It helps promote healthy skin, bones, and muscles and boosts your immunity to fight off illness! See our top ten recommended Vitamin C supplements.
Vitamin C Function
Ascorbic acid is an essential nutrient that helps the body with many tasks, such as strength and healing. It also supports your immune system by fighting off infection while strengthening blood vessels to deliver oxygen more efficiently throughout each cell in our bodies. Vitamin C helps the body absorb iron.
Vitamin C Deficiency
Scurvy is a Disease of the Ages
Vitamin C deficiency may result in scurvy, which causes bleeding gums and an inability to heal wounds. Patients with this condition will lose their teeth over time unless they receive treatment soon enough. This will also lead to a weaker immune system.
Good sources of Vitamin C
Good sources of vitamin C are found especially in citrus fruit and other plant sources
Some good sources of vitamin C include:
- red and green peppers
- oranges and orange juice
- kiwi fruit
- spinach and other green, leafy vegetables
- green peas
Vitamin D Function
Vitamin D, also known as ergocalciferol and cholecalciferol, are fat-soluble vitamins that function as antioxidants and anti-inflammatory agents. It’s also known to promote bone health by boosting calcium absorption in the body, reducing pain associated with osteoporosis or joint symptoms.
Vitamin D Deficiency
Not getting enough vitamin D can lead to rickets and osteomalacia (softening of the bones). Prevent osteomalacia by trying out this Vitamin D supplement.
Good sources of Vitamin D
Ensuring enough exposure to sunlight is the best way to get all the vitamin D you need, but other sources are nutritious foods, including:
- fatty fish, such as salmon, mackerel, and tuna
- egg yolks
- beef liver
- fortified milk
- fortified cereals and juices
- Cod liver oil (one tablespoon of this nutrient-packed concentrate contains over 100 percent of the recommended allowance of vitamin D.
It’s essential to have enough vitamin E in your diet, and it can be found naturally or added as a supplement.
Vitamin E Function
Tocopherol is the most common form of this powerful nutrient with antioxidant properties that help protect cells from damage caused by free radicals – substances created when oxygen reacts with other elements like fat molecules at low levels of inflammation (as occurs inside our bodies). It also helps maintain healthy skin because its anti-inflammatory components fight acne bacteria without harsh chemicals, so you don’t get side effects like dryness or irritation!
Vitamin E Deficiency
Vitamin E deficiency is rare and may cause haemolytic anaemia in newborns. The body cells that make up the bloodstream are destroyed by this lack of essential vitamins and minerals, which leads to severe complications for children’s health, such as fits or even death!
Lack Vitamin E, then try this top recommended supplement.
Good sources of Vitamin E
Good sources of vitamin E include:
- wheat germ
- leafy dark green vegetables,
- vegetable oils
Use of some drugs can affect your vitamin E levels. Possible interactions include:
- Alkylating agents and anti-tumour antibiotics: There’s concern that high doses of vitamin E might affect the use of these chemotherapy drugs.
- Anticoagulants and anti-platelet drugs, herbs and supplements: Use of vitamin E with these drugs, herbs and supplements to reduce blood clotting might increase the risk of bleeding.
- Cytochrome P450 3A4 (CYP3A4) substrates: Use caution when taking vitamin E and other drugs affected by these enzymes, such as omeprazole (Prilosec, Zegerid).
- Statins and niacin: Taking vitamin E with statins or niacin, which might benefit people with high cholesterol, could reduce niacin’s effect.
- Vitamin K: Taking vitamin E with vitamin K might decrease the effects of vitamin K.
A vitamin that helps keep your skin healthy, phylloquinone is a powerful antioxidant, and menaquinone can help maintain its elasticity.
Vitamin K Function
Without vitamin K, the body cannot produce prothrombin. A clotting factor necessary for blood-clotting and bone metabolism means less access to essential nutrients like calcium in your diet! So help your body produce prothrombin by use of this Vitamin K supplement.
Vitamin K Deficiency
If you’re low on this vitamin it may cause an unusual susceptibility to bleed and even develop into something more serious like high fever during infections because there’s not enough anti-coagulant action happening within our bodies when we don’t have enough Vitamin K present!
Good sources of Vitamin K
Vitamin K1 occurs in high amounts in leafy green vegetables such as; Kale and Swiss chard. Other sources include vegetable oils and some fruits.
Sources of menanoquines, or K2, include meat, dairy products, eggs, and Japanese “natto,” made from fermented soybeans. Here’s another good source of Vitamin K supplements.
Vitamins are essential nutrients that play various vital roles in the body. Deficiencies can harm health, so it’s necessary to get them from your diet–but if you have specific needs like pregnancy or illness-related dietary restrictions, supplements might be recommended by doctors and health care providers.
Ulti-Block does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
However here are our over the countertop ten recommended Vitamins.
Questions And Answers
Vitamins For Energy?
Vitamin B is essential for helping your body convert food into energy. It's also involved in many other important processes, such as creating new red blood cells and producing DNA. Because of this, getting enough vitamin B can help improve your overall health and well-being. Not to mention, it can also help you feel more energetic and upbeat.
What Vitamins Should Not Be Taken Together?
There are certain vitamins you should avoid taking together because they can diminish the efficacy of one another. For example, vitamin C may reduce the absorption of vitamin B-12. Likewise, too much vitamin A can lead to birth defects and other health problems, so it's best to take a supplement with caution if you're also consuming foods that are high in vitamin A.
Are Vitamins Good For Your Liver?
Vitamins are essential for optimal liver function. The B-complex vitamins, in particular, play an important role in keep the liver healthy. Vitamin B6 (pyridoxine), for example, is necessary for the synthesis of amino acids and nucleic acids.
Can Vitamins Make You Gain Weight?
It's a common misconception that vitamins make you gain weight. But the truth is, while taking certain vitamins in excess may trigger obesity in multiple ways, including increasing calorie intake and disrupting satiety signals.
Can Vitamins Cause Diarrhea?
It's possible to take too much of certain vitamins and minerals, and this can lead to unpleasant side effects like nausea, diarrhea, and stomach cramps. For example, too much vitamin C or zinc can cause these symptoms.
Vitamins On An Empty Stomach
Most people feel sick when they take vitamins on an empty stomach because their stomach is empty and the vitamins are not diluted by food. When you take vitamins with food, they are absorbed more slowly and don't cause as much nausea. Try to take your vitamins with a snack or a meal to avoid feeling sick.