The 13 most important vitamins at a glance

Content:

• How to prevent a deficiency with the right food
• Why does the body need vitamins?
• What are the most important vitamins for the human body?
• 1. vitamin D
• 2. vitamin K
• 3. vitamin A
• 4. vitamin B1
• 5. vitamin B2
• 6. niacin
• 7. pantothenic acid
• 8. vitamin B6
• 9. biotin
• 10. folic acid
• 11. vitamin B12
• 12. vitamin C
• 13. vitamin E
• What do I do if I don't get all 13 vitamins in my diet?
• Conclusion: The 13 most important vitamins are the fuel of the human being

How to prevent a deficiency with the right food

Vitamins are organic compounds that your body needs to perform a variety of important functions - like growing tissues, regulating metabolism, or maintaining a healthy immune system. Sometimes the word "vitamins" is also used colloquially to refer to minerals, fatty acids, amino acids that humans need. Insufficient intake of a particular vitamin can increase the risk of developing health problems.

In our guide you will learn which 13 vitamins are the most important and what man needs them for in detail. We'll also show you what you can do if you're not getting enough of your vitamin needs from your diet.

What are the most important vitamins for the human body?

An overview of the most important vitamins for the body:

• Vitamin D
• Vitamin K
• Vitamin A
• Vitamin B1
• Vitamin B2
• Niacin
• Pantothenic acid
• Vitamin B6
• Biotin
• Folic acid
• Vitamin B12
• Vitamin C
• Vitamin E

Basically, a distinction is made between fat-soluble and water-soluble vitamins. Vitamins A, D, E and K are fat-soluble. The body stores fat-soluble vitamins in fatty tissue and in the liver.[1] The reserves of these vitamins can supply the body for days and sometimes even months. Dietary fats help the body absorb fat-soluble vitamins through the intestines.

Water-soluble vitamins, on the other hand, do not remain in the body for long and can only be stored to a limited extent, if at all.[2] They leave the body via the urine if they are not consumed. Therefore, humans need a more regular supply of water-soluble vitamins than of fat-soluble ones. Vitamin C and all B vitamins are water soluble.[3]

All 13 vitamins are essential and perform important, different tasks in the human body. So there is no such thing as "the most important" vitamins, because even one missing vitamin will cause our body not to function as it should. Let's look at the vitamins in detail.

1. vitamin D

Vitamin D occurs as ergocalciferol (D2) or cholecalciferol (D3).

• Vitamin D is fat soluble.
• Function: The vitamin is necessary for the healthy mineralization of bones .
• Need: Leading international scientists and associations recommend daily doses of at least 50 micrograms (2,000 i.U.).[4],[5]
• Deficiency: Insufficient intake of vitamin D can lead to rickets and osteomalacia, i.e. softening of the bones. Furthermore, the immune system can be weakened.[6$ ]
• Good sources: UVB rays from the sun allow the human body to produce vitamin D through the skin. However, most people in our latitudes are simply not exposed to enough sunlight and therefore do not absorb enough vitamin D. Foods that contain vitamin D include oily fish, egg yolks, beef liver, and mushrooms. However, these foods contribute only insignificantly to the coverage of the need.
• Vitamin D2 or D3: The better, bioavailable form is vitamin D3, which is why you should look for cholecalciferol in vitamin D sources.

2. vitamin K

Vitamin K is found in a variety of forms: The best known are phylloquinone (K1) or menaquinone (K2).

• Vitamin K is fat soluble.
• Function: The vitamin is necessary for blood clotting and the incorporation of calcium into the bones.
• Requirements: Vitamin K should ideally be matched to vitamin D intake in a ratio of 1.4 to 2 to 1. So with 50 micrograms of vitamin D around 70 to 100 micrograms of vitamin K.[7]
• Deficiency: deficiency is rare, but in severe cases can increase clotting time and ensure that calcium from the blood vessels does not reach the bones and is deposited there. This can lead to excessive bleeding on the one hand and calcification of the blood vessels on the other.[8]
• VitaminK1 or K2: Vitamin K2 has been found to be the more important form[9]
• Good sources: Foods that contain vitamin K include various leafy vegetables, pumpkins, figs, and parsley.

3. vitamin A

Chemical names and different forms of vitamin A are retinol, retinal or beta-carotene. Beta-carotene is a provitamin or precursor of vitamin A found in plants - especially fruits and vegetables and oleaginous fruits. While beta-carotene is an antioxidant in itself, the body can also convert it to vitamin A when needed.

• Vitamin A is fat-soluble.
• Function: The vitamin is essential for eye health and helps maintain healthy skin, mucous membranes, cells and tissues.
• Need: The daily allowance of vitamin A for adults is 700 to 900 micrograms. Pregnant women have a 10 and lactating women an 85% increased need.[10]
• Deficiency: an undersupply of the vitamin can lead to night blindness and keratomalacia, in which the clear anterior layer of the eye becomes dry and cloudy.[11]
• Good sources: Liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkin, collard greens, some cheeses, eggs, apricots or dairy products. During pregnancy, due to the very high vitamin A content, do not reach for foods containing liver, but pay attention to a controlled vitamin A intake.

4. vitamin B1

The term thiamine is also used for vitamin B1.

• Vitamin B1 is water-soluble.
• Function: The vitamin is essential for energy metabolism and the nervous system.
• Requirements: Adults should consume 1.1 to 1.3 milligrams of vitamin B1 daily. Pregnant women and nursing mothers have a slightly increased requirement.[12]
• Good sources: Vitamin B1 is found, for example, in yeast, meat, whole grain products, sunflower seeds, brown rice, and also in asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.

5. vitamin B2

Vitamin B2 is also known as riboflavin.

• Vitamin B2 is soluble in water.
• Function: The vitamin is important for maintaining healthy mucous membranes and helps metabolize food.
• Requirements: adults are recommended a daily dose of 1.1 to 1.4 milligrams of vitamin B2.[13]
• Deficiency: Symptoms of vitamin deficiency include inflammation of the lip and cracking of the mouth[14]
• Good sources: Vitamin B2 is found, for example, in asparagus, bananas, Swiss chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.

6. niacin

Niacin is another name for vitamin B3.

• Niacin is soluble in water.
• Function: The body needs niacin for cell division, among other things.
• Requirements: Adults should take a daily dose of 14 to 16 milligrams of niacin. Pregnant women have a slightly higher requirement.[15]
• Deficiency: Extremely low levels of niacin lead to a health problem called pellagra, which causes diarrhea, skin changes, and intestinal disorders.[16]
• Good sources: Niacin is found, for example, in chicken, meat, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, potatoes, nuts and seeds, tofu, and lentils.

7. pantothenic acid

Another term for pantothenic acid is vitamin B5.

• Pantothenic acid is soluble in water.
• Function: Pantothenic acid is necessary for energy and hormone production.
• Need: The recommended daily dose of pantothenic acid for adults is 5 to 7 milligrams. Pregnant and breastfeeding women have a slightly higher requirement.[17]
• Deficiency: Symptoms of pantothenic acid deficiency include numbness and burning in the hands and feet, headaches, extreme fatigue, irritability, restlessness, sleep disturbances, stomach pain, heartburn, diarrhea, nausea, vomiting, and loss of appetite[18]
• Good sources: Pantothenic acid is found, for example, in meat, whole grain products, broccoli, avocados, and yogurt.

8 Vitamin B6

Vitamin B6 is also known as pyridoxine or pyridoxamine.

• Vitamin B6 is soluble in water.
• Function: The vitamin is essential for the formation of red blood cells and contributes to a healthy immune system.
• Requirements: Adults should consume 1.3 to 1.6 milligrams of vitamin B6 daily. Pregnant and breastfeeding women have a 50% higher requirement.[19]
• Deficiency:Vitamin B6 deficiency can lead to anemia and depression, among other conditions[20]
• Good sources: For example, chickpeas, beef liver, bananas, pumpkins and nuts are recommended for adequate intake of vitamin B6.

9 Biotin

Biotin is also known as vitamin B7.

• Biotin is soluble in water.
• Function: biotin helps the body metabolize proteins, fats and carbohydrates. It also ensures healthy skin, strong hair and strong nails.
• Requirements: For an adequate supply of biotin, adults should consume a daily dose of 30 to 40 micrograms of the vitamin.[21]
• Deficiency: Too little biotin can lead to dermatitis or intestinal inflammation[22]
• Good sources: Foods such as egg yolks, liver, broccoli, spinach, and cheese provide adequate intake ofbiotin.

10. folic acid

Today, the term folic acid is predominantly used for vitamin B9.

• Folic acid is water-soluble.
• Functions: Folic acid performs an important task in cell division.
• Requirements: Adults have a requirement of about 400 micrograms of folic acid per day. For women who want to become pregnant, the daily requirement of folic acid is somewhat higher: they should reach 800 micrograms of folic acid per day and thus supplement with an additional 400 micrograms of folic acid per day.[23],[24]
• Deficiency: During pregnancy, a deficiency of folic acid can affect the nervous system of the fetus and then of the infant. Doctors therefore recommend folic acid supplements before and during pregnancy, as well as during the first months of breastfeeding.[25]
• Good sources: Notable amounts of folicacid are found, for example, in leafy greens, peas, legumes, liver, some fortified cereal products, and sunflower seeds. Various fruits also contain smaller amounts of folic acid.

11. vitamin B12

Vitamin B12 is one of the most important vitamins for humans.

• Vitamin B12 is soluble in water.
• Function: Vitamin B12 is important for a healthy nervous system, supports cell division and the formation of red blood cells.
• Need: The recommended daily allowance of vitamin B12 for adults is 2.4 to 4.0 micrograms.[26]
• Deficiency: Insufficient intake of vitamin B12 can lead to neurological problems and some types of anemia[27].
• Good sources: Vitamin B12 is found in fish, shellfish, meat, poultry, eggs, milk and other dairy products, fortified cereal and soy products, and fortified nutritional yeast.

Vegans in particular should supplement vitamin B12 additionally, as they can hardly cover their requirements through food.

12. vitamin C

Ascorbic acid is the chemical name of vitamin C.

• Vitamin C is water-soluble.
• Function: The vitamin contributes to collagen production, wound healing and bone formation. It also strengthens blood vessels, supports the immune system, helps the body absorb iron and acts as an antioxidant.
• Requirements: Adults should consume a daily dose of at least 75 to 110 milligrams of vitamin C - athletes even 200 milligrams.[28]
• Deficiency: A severe deficiency of vitamin C can lead to scurvy, which in turn causes bleeding gums, tooth loss, and poor tissue growth and wound healing. Even a slight deficiency impairs the immune system.[29]
• Good sources: Foods rich in vitamin C are fruits and vegetables. However, the cooking process destroys the vitamin C in food, so fresh fruits and raw vegetables should be a regular part of your diet.

13. vitamin E

Vitamin E is also known by the technical name of its various forms tocopherol or tocotrienol.

• Vitamin E is fat soluble.
• Function: The antioxidant effect of vitamin E helps prevent oxidative stress, which increases the risk of inflammation and various diseases.
• Need: Adults should consume 15 milligrams of vitamin E daily.[30]
• Deficiency: Although a clinically relevant deficiency ofvitamin E is rare, it can lead, for example, to muscle weakness[31] or problems with the immune system in old age[32]
• Good sources: Vitamin E is found, for example, in wheat germ, kiwis, almonds, eggs, nuts, leafy vegetables, and vegetable oils.

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Conclusion: The 13 most important vitamins are the fuel of the human being

Vitamins are essential nutrients that are mainly absorbed through food. All 13 vitamins fulfill different tasks in the body, which is why a Vitamin deficiency can affect health in different ways.

A balanced, varied diet that includes plenty of fruits and vegetables should ensure the intake of the most important vitamins. During pregnancy, in the event of health problems, a restricted diet or intensive physical activity, adietary supplement can additionally be taken to cover vitamin requirements. Ultimately, dietary supplements - as the name suggests - should always be considered only as a supplement and not as a substitute forfood.