Vitamins are the nutrients that your body needs in order to stay healthy. We obtain most vitamins from food and supplements as our bodies cannot make them or synthesize the right amount of them.1
You can’t live healthily without essential vitamins. A deficiency of vitamins can lead to diseases affecting bones, skin, eyesight, muscle growth, energy levels, among other things.1
There are 13 vitamins — some are water-soluble while others are fat-soluble.
Fat-soluble vitamins are found in fatty acids in the foods we eat. Vitamins A and D are the major fat-soluble vitamins. Vitamin A can be found in liver, butter, fish oils,milk, eggs, cheese, green vegetables, and carrots. Vitamin D can be gained by exposing to sunlight.1 It is often added in margarine and is also available in supplements.
Water-soluble vitamins can be excreted in urine so you have to take more of them. Vitamin C and B group are the major water-soluble vitamins. You can find these vitamins in meat, grains, and vegetables.1
How much to take?
All vitamins play a different role in your body. The right amount of vitamin intake is determined by your age, gender, health conditions, and activity level.
According to the guidelines from the National Academy of Medicine, the recommended amounts of different types of vitamins for adults ages 19 and older are listed as below.
|
Vitamin |
Benefits |
Recommended Daily Amount |
Food that contains Vitamin |
|
Vitamin A |
Plays an important role in bone growth and in the immune system. |
M: 900 mcg, W: 700 mcg |
Salmon, egg yolks |
|
Vitamin B1 |
Maintains healthy skin, hair, muscles, and brain and is critical for nerve function. |
M: 1.2 mg, W: 1.1 mg |
Pork, legumes, nuts |
|
Vitamin B2 |
Maintains healthy skin, hair, blood, and brain |
M: 1.3 mg, W: 1.1 mg |
Lean meat, poultry |
|
Vitamin B3 |
Maintains healthy skin, blood cells, brain, and nervous system |
M: 16 mg, W: 14 mg |
Lean meats, seafood, milk, legumes |
|
Vitamin B5 |
Helps make lipids, neurotransmitters, steroid hormones, and hemoglobin |
M: 5 mg, W: 5 mg |
Almost all foods contain Vitamin B5 |
|
Vitamin B6 |
Helps make red blood cells and influences cognitive abilities and immune function |
31–50 years old: M: 1.3 mg, W: 1.3 mg; 51+ years old: M: 1.7 mg, W: 1.5 mg |
Meat, fish, bananas, green leafy vegetables |
|
Vitamin B9 |
Can lower levels of homocysteine and may reduce heart disease risk |
M: 400 mcg, W: 400 mcg |
Leafy green vegetables, asparagus, avocados |
|
Vitamin B12 |
Assists in making new cells and breaking down some fatty acids and amino acids; protects nerve cells and encourages their normal growth |
M: 2.4 mcg, W: 2.4 mcg |
All animal products |
|
Vitamin C |
Acts as an antioxidant, neutralizing unstable molecules that can damage cells; bolsters the immune system |
M: 90 mg, W: 75 mg Smokers: Add 35 mg |
Citrus fruits, berries, peppers, broccoli |
|
Vitamin D |
Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones |
31–70 years old: 15 mcg; 71+ years old: 20 mcg |
Egg yolks, fatty fish |
|
Vitamin E |
Acts as an antioxidant, neutralizing unstable molecules that can damage cells |
M: 15 mg, W: 15 mg |
Eggs, nuts |
|
Vitamin K |
Activates proteins and calcium essential to blood clotting; may help prevent hip fractures |
M: 120 mcg, W: 90 mcg |
Spinach, broccoli, green leafy vegetables |
*M = Men, W = Women
You can identify vitamins in a particular food by reading its nutrition facts labels.While vitamin deficiency is rare in the developed world, it isn’t the case for the less developed countries. On the other hand, vitamins in large quantities can be dangerous as well — especially fat-soluble vitamins. If you consume too many supplements, you can feel nausea and experience headaches. However, it’s unlikely to have a vitamin overdose from everyday foods.1
The need for supplements
If you have a balanced diet, you’ll get all the required minerals and vitamins from it. All you need to do is to eat fruits and vegetables, starchy foods like rice and bread, and a high protein diet including meat and eggs. With this, you will meet the Recommended Dietary Allowance (RDA) of all the 13 vitamins.2
The above recommendations are for the general population. There are some who need extra vitamins and minerals from supplements, for example, children,elderly, and those who are pregnant.If you’re not sure about your specific needs, it’s best to talk to your doctor or pharmacist.2
Sources:
- Vitamins. British Nutrition Foundation. Visited 15 April 2016.
- Supplements. British Dietetic Association. Visited 15 April 2016.
- Reader's Digest Canada - 13 Essential Vitamins Your Body Needs to Stay Healthy
- Harvard Medical School - Listing of vitamins