Vitamins are essential, organic compounds that humans can’t synthesise by themselves (with a couple of exceptions) and must be obtained from foods. Although only needed in very small amounts, each vitamin plays a unique and vital role within the body.
Deficiencies in any of the essential vitamins can lead to negative symptoms and serious health consequences if severe. The exact symptoms and health issues depend on the roles of the deficient nutrient within the body.
You can get enough of every vitamin by consuming a healthy diet and getting enough sunlight. However, people can take supplements to boost their vitamin intake, which you can learn more about by clicking here.
Let’s look at each vitamin and why it’s essential for the human body.
Fat Soluble Vitamins
The fat-soluble vitamins include vitamins A, D, E, and K. These vitamins are found in the fatty or oily parts of foods and require lipid-soluble carriers and bile to be absorbed and transported around the body.
Vitamin A is essential for healthy skin, normal vision, and immune function. It is also necessary for embryonic development in the very early stages of pregnancy. A vitamin A deficiency can lead to night blindness, childhood blindness, or poor immune function.
Vitamin D is synthesised in the skin and activated in the kidneys and liver. It acts as a hormone to regulate calcium and phosphorus balance and plays a role in healthy immune function. Deficiencies can lead to weak bones and poor immunity.
Vitamin E is an antioxidant that protects the body from oxidative stress. Inadequate vitamin E intake can cause muscle weakness. Having great gut health is essential for adequate vitamin K production by your gut microbiome.
Vitamin K is necessary for healthy blood clotting and wound healing, and if you’re deficient, you will bruise more easily and may have small blood clots under your nails.
Water-Soluble Vitamins
The B vitamins and vitamin C are water-soluble, meaning they don’t require fat to be absorbed or transported around the body. Because they don’t dissolve in fat, everybody has a limited storage capacity for these vitamins. Therefore, deficiencies can occur relatively quickly.
The B vitamins are often grouped together, and they comprise vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). Each B vitamin is unique and required in specific amounts for the body to function optimally.
Generally, the main role of the B vitamins is in carbohydrate, protein, and lipid metabolism. Some also play a role in digestion, neurotransmitter synthesis, blood glucose and insulin regulation, and nerve function.
Deficiencies can lead to fatigue, poor memory, irritability, insomnia, pins and needles, and muscle weakness. The symptoms are largely due to the importance of the be vitamins in energy production from the breakdown of macronutrients.
Vitamin C is the final water-soluble vitamin, and it is required for collagen synthesis, innate and acquired immunity, and the removal of damaging oxidative species. If you don’t consume enough vitamin C, you may notice a loss of strength and elasticity in your skin, and you may be more prone to infections.