{"id":31576,"date":"2025-07-28T16:57:38","date_gmt":"2025-07-28T13:57:38","guid":{"rendered":"https:\/\/puhdasplus.ee\/your-body-needs-13-essential-vitamins-to-function-but-most-of-them-cannot-be-produced-by-the-body-itself\/"},"modified":"2026-04-07T11:57:49","modified_gmt":"2026-04-07T08:57:49","slug":"your-body-needs-13-essential-vitamins-to-function-but-most-of-them-cannot-be-produced-by-the-body-itself","status":"publish","type":"post","link":"https:\/\/puhdasplus.ee\/en\/your-body-needs-13-essential-vitamins-to-function-but-most-of-them-cannot-be-produced-by-the-body-itself\/","title":{"rendered":"Your body needs 13 essential vitamins to function, but cannot produce most of them itself"},"content":{"rendered":"

Vitamins \u2013 why are they important?<\/h3>\n

Vitamins are essential micronutrients that primarily function as catalysts in the body. They enable countless biochemical reactions necessary for energy production, immune system support, and tissue maintenance. Vitamins help convert food into energy, regulate cell regeneration, hormone synthesis and nerve function, and keep bones and skin healthy.<\/p>\n

Vitamins are needed only in small amounts. Since the organism cannot synthesize them at all or in sufficient quantities, vitamins must be obtained from food or dietary supplements.<\/p>\n

The best way to meet vitamin needs is to eat a varied and nutrient-rich diet, but dietary supplements can be beneficial for people with increased nutrient needs, dietary restrictions, or problems with nutrient absorption. For example, dietary supplements may benefit the elderly, people with certain diseases, those on restricted diets, and those experiencing chronic stress or hormonal changes (such as during pregnancy or menopause).<\/p>\n

Types of vitamins<\/h3>\n

Vitamins are divided into two major groups: water-soluble and fat-soluble.<\/p>\n

Water-soluble vitamins<\/h4>\n

These include vitamin C and B-group vitamins (B1, B2, B3, B5, B6, B7, B9 and B12). They dissolve in water and are not stored significantly in the organism. Excess amounts are excreted in urine, making regular consumption through food or dietary supplements necessary.<\/p>\n

Fat-soluble vitamins<\/h4>\n

Fat-soluble vitamins include vitamins A, D, E and K. They dissolve in fats and are stored in fatty tissue and the liver. Dietary fat is required for their absorption, but they don’t need to be consumed as frequently as water-soluble vitamins. However, excessive consumption can cause toxicity since the organism stores them.<\/p>\n

13 vitamins essential for the human body and their sources<\/h3>\n

Vitamin A<\/h4>\n

The main functions of vitamin A (retinol and beta-carotene) are supporting vision, strengthening immunity, ensuring skin and mucous membrane health, and supporting cell growth and differentiation. Vitamin A also contributes to bone and tooth health, reproductive capacity and organ development.
Sources:<\/strong> eggs, dairy products, fish, liver; in plants as beta-carotene \u2013 carrots, sweet potatoes, pumpkin, mangoes, leafy vegetables.
Recommended amount:<\/strong> women 700 \u00b5g daily, men 900 \u00b5g daily. Excessive consumption (especially in retinol form) can be toxic.<\/p>\n

Vitamin B1 (thiamine)<\/h4>\n

Important for energy metabolism and nervous system function. Supports memory, learning and muscle coordination.
Sources:<\/strong> whole grains, pork, fish, legumes, fortified foods.
Recommended amount:<\/strong> men 1.2 mg, women 1.1 mg daily.<\/p>\n

Vitamin B2 (riboflavin)<\/h4>\n

Supports energy production, cell growth and fat breakdown. Participates in antioxidant defense and may reduce migraine risk.
Sources:<\/strong> liver, lean meat, milk, eggs, almonds, fortified cereals.
Recommended amount:<\/strong> men 1.3 mg, women 1.1 mg daily.<\/p>\n

Vitamin B3<\/a> (niacin)<\/h4>\n

Supports metabolism, nervous system, brain function and digestion. May promote heart health by reducing bad cholesterol levels.
Sources:<\/strong> beef, liver, poultry, fish, peanuts, whole grains.
Recommended amount:<\/strong> men 16 mg, women 14 mg daily.<\/p>\n

Vitamin B6 (pyridoxine)<\/h4>\n

Important for amino acid metabolism, supporting brain health and immune system. May reduce homocysteine levels and PMS symptoms.
Sources:<\/strong> chickpeas, liver, fish, chicken, banana, potato, fortified cereals.
Recommended amount:<\/strong> 1.3 mg daily, 1.9 mg during pregnancy.<\/p>\n

Vitamin B7 (biotin)<\/h4>\n

Supports energy production and is important for skin, hair and nail health.
Sources:<\/strong> liver, cooked eggs, fish, nuts, seeds, sweet potato.
Recommended amount:<\/strong> 30 \u00b5g daily.<\/p>\n

Vitamin B9 (folic acid)<\/h4>\n

Necessary for DNA and RNA synthesis, blood formation and fetal development. Reduces the risk of neural tube defects.
Sources:<\/strong> liver, spinach, legumes, fortified foods, avocado, broccoli.
Recommended amount:<\/strong> 400 \u00b5g daily, 600 \u00b5g for pregnant women.<\/p>\n

Vitamin B12<\/a> (cobalamin)<\/h4>\n

Important for the nervous system and red blood cell formation.
Sources:<\/strong> animal-derived foods (liver, fish, meat, eggs, dairy products).
Recommended amount:<\/strong> 2.4 \u00b5g daily.<\/p>\n

Vitamin C<\/h4>\n

Antioxidant that supports immune system, collagen synthesis and iron absorption. May reduce cold duration.
Sources:<\/strong> bell peppers, citrus fruits, strawberries, broccoli, potato.
Recommended amount:<\/strong> men 90 mg, women 75 mg daily.<\/p>\n

Vitamin D<\/a><\/h4>\n

Important for calcium balance and bone health, affects mood and immunity.
Sources:<\/strong> sunlight, fatty fish, fish oils, fortified milk and cereals.
Recommended amount:<\/strong> 15 \u00b5g daily (600 IU), 20 \u00b5g over 70 years.<\/p>\n

Vitamin E<\/h4>\n

Antioxidant, supports immune system and reduces oxidative stress.
Sources:<\/strong> wheat germ oil, sunflower seeds, almonds, spinach.
Recommended amount:<\/strong> 15 mg daily.<\/p>\n

Vitamin K<\/h4>\n

Important for blood clotting and bone health, may reduce cardiovascular risks.
Sources:<\/strong> green leafy vegetables, natto, soy, blueberries, pumpkin.
Recommended amount:<\/strong> men 120 \u00b5g, women 90 \u00b5g daily.<\/p>\n

Adequate vitamin consumption is important for health, mood, immunity and metabolism. While nutrition is the best way to meet vitamin needs, dietary supplements can be helpful, especially in cases of dietary restrictions, diseases or absorption problems. However, it should be remembered that more is not always better<\/strong>, as excessive consumption of fat-soluble vitamins can be harmful. Consult with a healthcare professional before using any new dietary supplement.<\/p>\n

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