There’s a vitamin for almost every letter in the alphabet. But which vitamins are truly essential? What do these vitamins do? And how can we make sure our body is getting the vitamins? This post provides a simple guide to the most essential vitamins.
Vitamin A
What is it good for: eyes, skin, teeth, reproduction system and immune system
Also known as retinol, vitamin A plays a key part in many bodily functions – particularly our eyesight and development of embryos in pregnancy. A vitamin A deficiency commonly leads to a condition known as ‘night blindness’ as well as other symptoms like itchy skin. Vitamin A is found mainly in meat, fish, dairy and eggs. Vegans however can still get their Vitamin A by eating orange-coloured vegetables (particularly carrots) or by taking supplements.
Vitamin B
What is it good for: brain, skin, hair, digestion, pregnancy and energy levels
Vitamin B is actually a group of different vitamins including thiamine (b1), pantothenic acid (b5), biotin (b7) and folate (b9). These vitamins have many different functions – b5 is key to good brain health, while folate is key to the growth of a baby during pregnancy. Deficiencies of these vitamins can lead to all kinds of symptoms ranging from extreme fatigue to loss of appetite. B vitamins can be found in almost all whole foods – a balanced diet of unprocessed foods is the best way to get your fix. Some people may need supplements or injections.
Vitamin C
What is it good for: skin, blood, hair and immune system
Ascorbic acid – more commonly known as vitamin C – is one of the most well-known vitamins. It is key to wound healing and collagen growth. A lack of vitamin C can lead to a condition known as scurvy, which causes achy muscles and joints, as well as slow wound healing and gum disease. Vitamin C is primarily found in fruit and vegetables. Citrus fruits like oranges and lemons are the most popular source. You can also find vitamin C supplements online at stores like Medino pharmacy.
Vitamin D
What is it good for: bones, muscles and mood
Vitamin D (or calciferol as it is technically known) is key to good muscle and bone health, as well as helping to regulate our mood. A vitamin D deficiency can lead to depression, muscle cramps and bone issues including osteoporosis. This vitamin is unusual in that our skin naturally produces it when exposed to sunlight. Therefore spending regular time outdoors is often key to maintaining healthy vitamin D levels. Certain foods like eggs and milk can also be a source of vitamin D.
Vitamin E
What is it good for: liver, blood, skin, hair and immune system
Vitamin E is a group of fat soluble compounds that helps support organs around the body. These vitamins are antioxidants that prevent damage from free radicals around the body – fighting off diseases and preventing ageing. Vitamin E deficiency is quite rare, but can occur, leading to pain around the body. You’ll find Vitamin E predominantly in vegetable oils and nuts. Vitamin E is sometimes found in skincare brands to boost skin health.
Vitamin K
What is it good for: blood, bones, skin and liverMany of the vitamins beyond E have more specialist functions, however vitamin K is an exception. This group of vitamins is key to blood clotting and healing around the body. A deficiency of vitamin K can be serious – leading to heavy bleeding following injuries. The best sources of vitamin K are green leafy vegetables like kale, broccoli and spinach. This WebMD guide explains more about Vitamin K.