Your body needs 13 essential vitamins to function, but most of them cannot be produced by the body itself.

Vitamins – why are they important?

Vitamins are essential micronutrients that function primarily as catalysts in the body. They enable countless biochemical reactions that are necessary for energy production, immune system support, and tissue maintenance. Vitamins help convert food into energy, regulate cell repair, hormone synthesis, and nerve function, and maintain healthy bones and skin, among other things.

Vitamins are only needed in small amounts. Since the body cannot synthesize them at all or in sufficient quantities, they must be obtained from food or supplements.

The best way to meet your vitamin needs is to eat a variety of nutrient-rich foods, but supplements may be beneficial for people with increased nutrient needs, dietary restrictions, or problems absorbing nutrients. For example, the elderly, people with certain medical conditions, those on restricted diets, and those experiencing chronic stress or hormonal changes (such as during pregnancy or menopause) may benefit from supplements.

Types of vitamins

Vitamins are divided into two large groups: water-soluble and fat-soluble.

Water-soluble vitamins

These include vitamin C and the B vitamins (B1, B2, B3, B5, B6, B7, B9 and B12). They are water-soluble and not stored in the body to any significant extent. Excess amounts are excreted in the urine, so regular intake through food or supplements is necessary.

Fat-soluble vitamins

Fat-soluble vitamins include vitamins A, D, E, and K. They dissolve in fats and are stored in adipose tissue and the liver. They require dietary fat for absorption, but they do not need to be consumed as frequently as water-soluble vitamins. However, excessive consumption of these vitamins can cause toxicity because the body stores them.

13 vitamins necessary for the human body and their sources

Vitamin A

The main functions of vitamin A (retinol and beta-carotene) are to support vision, strengthen immunity, ensure the health of the skin and mucous membranes, and support cell growth and differentiation. Vitamin A also contributes to bone and tooth health, reproduction, and organ development.
Sources: eggs, dairy products, fish, offal; beta-carotene in plants – carrots, sweet potatoes, pumpkin, mangoes, leafy greens.
Recommended intake: 700 µg per day for women, 900 µg per day for men. Excessive consumption (especially in the form of retinol) can be toxic.

Vitamin B1 (thiamine)

Important for energy metabolism and nervous system function. Supports memory, learning and muscle coordination.
Sources: whole grains, pork, fish, legumes, fortified foods.
Recommended amount: men 1.2 mg, women 1.1 mg per day.

Vitamin B2 (riboflavin)

Supports energy production, cell growth and fat breakdown. Participates in antioxidant protection and may reduce the risk of migraines.
Sources: offal, lean meat, milk, eggs, almonds, fortified cereals.
Recommended amount: men 1.3 mg, women 1.1 mg per day.

Vitamin B3 (niacin)

Supports metabolism, nervous system, brain function, and digestion. May promote heart health by reducing bad cholesterol levels.
Sources: beef, liver, poultry, fish, peanuts, whole grains.
Recommended amount: men 16 mg, women 14 mg per day.

Vitamin B6 (pyridoxine)

Essential for amino acid metabolism, brain health, and immune system support. May reduce homocysteine ​​levels and PMS symptoms.
Sources: chickpeas, liver, fish, chicken, banana, potatoes, fortified cereals.
Recommended amount: 1.3 mg per day, 1.9 mg during pregnancy.

Vitamin B7 (biotin)

Supports energy production and is important for healthy skin, hair and nails.
Sources: offal, boiled eggs, fish, nuts, seeds, sweet potatoes.
Recommended amount: 30 µg per day.

Vitamin B9 (folic acid)

Necessary for DNA and RNA synthesis, hematopoiesis, and fetal development. Reduces the risk of neural tube defects.
Sources: liver, spinach, legumes, fortified foods, avocado, broccoli.
Recommended amount: 400 µg per day, 600 µg for pregnant women.

Vitamin B12 (cobalamin)

Important for the nervous system and the formation of red blood cells.
Sources: foods of animal origin (liver, fish, meat, eggs, dairy products).
Recommended amount: 2.4 µg per day.

Vitamin C

An antioxidant that supports the immune system, collagen synthesis, and iron absorption. May reduce the duration of colds.
Sources: peppers, citrus fruits, strawberries, broccoli, potatoes.
Recommended amount: men 90 mg, women 75 mg per day.

Vitamin D

Important for calcium balance and bone health, affects mood and immunity.
Sources: sunlight, fatty fish, fish oils, fortified milk and cereals.
Recommended amount: 15 µg per day (600 IU), over 70 years 20 µg.

Vitamin E

Antioxidant, supports the immune system and reduces oxidative stress.
Sources: wheat germ oil, sunflower seeds, almonds, spinach.
Recommended amount: 15 mg per day.

Vitamin K

Important for blood clotting and bone health, may reduce cardiovascular risks.
Sources: green leafy vegetables, natto, soy, blueberries, pumpkin.
Recommended intake: men 120 µg, women 90 µg per day.

Adequate vitamin intake is important for health, mood, immunity, and metabolism. While diet is the best way to meet vitamin needs, supplements can be helpful, especially in cases of dietary restrictions, illness, or absorption problems. However, it is important to remember that more is not always better , as excessive intake of fat-soluble vitamins can be harmful. Consult a healthcare professional before using a new supplement.