The 5 Most Important Vitamins Your Body Needs

Nourishing your body with vitamins is essential for optimal health and daily energy. These key substances support vital functions such as strengthening the immune system, promoting healthy bones, and boosting vitality. Choosing foods rich in essential vitamins improves your overall well-being and quality of life.

Understanding the sources of vitamins and their impact is crucial for maintaining a balanced diet and taking care of your health. Below, we highlight some vitamins based on their importance for the body, emphasising the need to integrate them consciously into your diet to support your health comprehensively:

1. Vitamin D
2. Vitamin B-12
3. Vitamin C
4. Vitamin E
5. Vitamin A

1. Vitamin D

Vitamin D is a fat-soluble vitamin, meaning it requires fat for proper absorption. It participates in essential physiological processes in the body, from weight management to bone health.

Known as the ‘Sunshine Vitamin’.

It actually acts as a steroid hormone rather than just a vitamin, as its molecular structure is closely related to that of classical steroid hormones (e.g., estradiol, cortisol, and aldosterone).

Sometimes considered a hormone, it is more accurately described as a prohormone photochemically produced in the skin from 7-dehydrocholesterol (provitamin D) under sunlight or artificial UV light exposure.

Where is it found?

Vitamin D can be synthesised through direct exposure to ultraviolet rays from the sun. However, many people, due to factors such as work or climate, lack sufficient exposure, which can lead to deficiency.

In foods, it is found in fortified products, animal-based foods like oily fish (salmon, tuna, sardines), eggs, milk, and cheese; and plant-based sources such as mushrooms and soy products.

What are the issues caused by a lack of Vitamin D?

A lack of sufficient vitamin D for a healthy body is known as vitamin D deficiency. In children, this can sometimes cause a condition called rickets. In adults, it may lead to osteomalacia. Both conditions result in soft, thin bones prone to fractures.

Vitamin D deficiency has also been linked to other conditions, such as cancer, asthma, type II diabetes, hypertension, depression, Alzheimer’s, and autoimmune diseases like multiple sclerosis, Crohn’s disease, and diabetes.

What is the recommended dose of Vitamin D?

The recommended daily amount of Vitamin D is set at 400-800 IU/day, but this is likely too low for adults. The upper safety limit in the United States and Canada is 4,000 IU/day. Studies suggest that the real upper safety limit is 10,000 IU/day.

For moderate supplementation, a dose of 1,000-2,000 IU of vitamin D3 is sufficient to meet the needs of most people. Higher doses, based on body weight, range from 20-80 IU/kg daily.

It is recommended to supplement with vitamin D3 (cholecalciferol) rather than D2 (ergocalciferol), as D3 is used more effectively in the body.

Why is Vitamin D important for the body?

Vitamin D helps to protect the skin, prevent respiratory infections, treat rheumatoid arthritis, and reduce hair loss, and it has a positive effect on male fertility.

It is very important for bone health, as it aids in the absorption of minerals like calcium and phosphorus, which are involved in building the structure and strength of bones and teeth.

Other reasons, beyond bone health, relate Vitamin D to the following benefits:

2 Vitamin B-12

Vitamin B-12 is one of the eight B-group vitamins. Vitamin B-12 is essential for overall health, as it helps maintain healthy nerve cells and red blood cells.

It supports the synthesis of red blood cells, which are responsible for transporting oxygen through the blood.

It is involved in metabolic processes such as enzyme production, hormone secretion, and the DNA synthesis process, all of which are essential for regulating the cardiovascular and nervous systems.

Where is it found?

Only in animal-derived sources: meat products, dairy, and fish are sources of vitamin B-12. Just a piece of chicken and a cup of yoghurt can provide you with the recommended amount of vitamin B-12.

This vitamin is not naturally found in plant-based foods.

What are the problems caused by Vitamin B-12 deficiency?

Vitamin B-12 plays a crucial role in the synthesis of myelin, a specific type of nerve coating. Therefore, a deficiency in vitamin B-12 can lead to malfunctioning of the central and peripheral nervous systems.

Among the symptoms of this condition are tremors, tingling and/or a pins-and-needles sensation. Severe cases can lead to paralysis, spinal cord compression, and potentially irreversible damage.

Vitamin B-12 deficiency mainly occurs due to three reasons:

1. Inadequate intake.
2. Malabsorption.
3. A specific genetic defect called MTHFR mutation.

Inadequate intake is often the reason for vitamin B-12 deficiency among vegetarians, especially vegans.

Vitamin B-12 malabsorption occurs in individuals who undergo gastrointestinal surgery, those with health conditions affecting the gastrointestinal tract (such as coeliac disease or autoimmune diseases like Crohn’s disease), and those taking certain medications or drugs that impair vitamin B-12 absorption.

The highest risk of deficiency among vegans includes individuals with special physiological needs, such as pregnant and lactating women, infants, and the elderly.

What is the recommended dose of Vitamin B-12?

Some plant-based foods are fortified with vitamin B-12, such as soy drinks, tofu, and certain cereal products. However, it is often unlikely that the amount of vitamin B-12 in these products is sufficient to maintain a high enough serum vitamin B-12 concentration.

Therefore, the safest way to prevent vitamin B-12 deficiency among individuals at risk is to take vitamin B-12 foods supplements. Vitamin B-12 products typically provide around 1,000mcg (1mg) of vitamin B-12.
This is considered a general daily amount for individuals at risk of B-12 insufficiency or deficiency, primarily older adults and vegans. However, it is always recommended to consult with a medical or health professional.

Why is Vitamin B-12 important for the body?

This essential nutrient has significant effects on mood, energy levels, cognition, and memory.

3 Vitamin C

Vitamin C, also known as L-ascorbic acid, ascorbic acid, or L-ascorbates, is an essential vitamin with antioxidant properties. It is often supplemented to help prevent the common cold.

It contributes the maintenance of connective tissue, including bones, blood vessels, and skin.

Vitamin C is water-soluble, meaning the body does not store it. To maintain adequate levels of vitamin C, humans need a daily intake from foods that contain it.

Where is it found?

We can obtain vitamin C from fruits and vegetables. Specifically, good sources include citrus fruits (lime, orange…), kiwi, or melon, and vegetables such as red peppers (one of the foods with the highest vitamin C content), tomatoes, broccoli, and dark leafy greens (kale, spinach…), as well as fortified foods (breads, grains, cereals).

What are the problems caused by Vitamin C deficiency?

Acute vitamin C deficiency is known as scurvy. The timeframe for developing scurvy varies depending on the body’s reserves of vitamin C, but signs may appear within a month of little or no intake (below 10 mg/day).

Initial symptoms may include fatigue, discomfort, and gum inflammation. If the condition progresses, collagen synthesis problems can arise, leading to weakened and more fragile connective tissues, as well as capillaries.

Other potential symptoms include joint pain, poor wound healing, bruising, hyperkeratosis (thickening of the skin)…

Certain “at-risk groups” are more likely to benefit from sufficient vitamin C intake. These include smokers and passive smokers, individuals with malabsorption issues or certain chronic illnesses (particularly digestive), and those with a very limited and fruit- and vegetable-deficient diet.

What is the recommended dose of Vitamin C?

The minimum intake is between 75-90mg (for women and men), though many professionals recommend increasing it to around 100-200mg or even higher.

Higher doses of vitamin C, up to 2,000mg, are used to support the immune system (especially for athletes).

Although research shows that vitamin C alone does not reduce the risk of catching the common cold, it has been noted that people who take vitamin C supplements regularly may experience slightly shorter colds or milder symptoms.

Why is Vitamin C important for the body?

Vitamin C helps promote a healthy immune system, as well as strong teeth and bones. It also plays a significant role in helping the body absorb calcium and iron to build teeth and bones.

Vitamin C is one of the most potent antioxidants available, as it helps elevate antioxidants in the blood. Antioxidants are nutrients that block or inhibit oxidative damage caused by free radicals.

This may help reduce the risk of chronic diseases such as heart disease. Additionally, vitamin C helps regulate blood pressure.

Free radicals are unstable molecules (missing an electron) that seek to restore atomic balance by “stealing” electrons from other molecules. This often triggers a chain reaction, damaging affected tissues. Long-term results show that oxidative stress can cause numerous diseases and conditions and accelerate the ageing process.

Vitamin C is necessary for the growth and repair of tissues, particularly in collagen production. This protein is the main component of connective tissue and the most abundant protein in mammals. Between 1 and 2 percent of muscle tissue is collagen.

It is a vital component of fibrous tissues such as tendons, ligaments, skin, cornea, cartilage, bones, blood vessels…

Other functions that highlight the importance of vitamin C for the body include:

4 Vitamin E

Vitamin E is a term used to refer to eight molecules, which are divided into two categories: tocopherols and tocotrienols. Each category is further divided into alpha (α), beta (β), gamma (γ), and delta (δ). Vitamin E supplements primarily contain α-tocopherol, which is considered the “main” form.

It is a fat-soluble vitamin with high antioxidant potential, and it is well-known for its anti-ageing effects.

Vitamin E also helps strengthen the immune system, neutralise free radicals, and maintain skin and eye health.

Where is it found?

The primary source of vitamin E is foods containing fats and oils, such as olive oil, safflower oil, canola oil, as well as sunflower, pumpkin, or sesame seeds. Nuts, particularly almonds or wheat germ, are also rich sources of vitamin E.

What are the problems caused by Vitamin E deficiency?

Low levels of vitamin E can lead to various issues affecting the body differently. Common symptoms include headaches, disorientation, and vision problems.

A deficiency in vitamin E may cause specific neurons, known as Purkinje neurons, to deteriorate, impairing their ability to transmit signals and electrical impulses to muscles, which can result in difficulties with coordination and walking, as well as muscle weakness.

Damage to nerve fibres may prevent nerves from transmitting signals correctly, leading to numbness and tingling sensations (peripheral neuropathy). Vision may also worsen as the light receptors in the retina and other eye cells weaken, potentially resulting in vision loss over time.

Some research suggests that a lack of vitamin E may compromise the immune system by affecting immune cells. Older adults may be particularly at risk.

What is the recommended dose of Vitamin E?

The generally recommended dose of vitamin E is 12mg. However, this recommendation may be exceeded depending on certain conditions or individual needs and requirements.

An elderly person supplementing vitamin E to boost immunity should take a dose of 50-200mg.

Individuals with environmental risk factors (such as exposure to air pollution or ultraviolet rays from sunlight) or lifestyle factors (such as smoking) should consider increasing their daily vitamin E intake.

Why is Vitamin E important for the body?

Most benefits of vitamin E come from avoiding a deficiency, but supplementation can offer additional advantages in some cases. Alpha-tocopherol can enhance T-cell function, stimulating the immune system.

It appears to improve the body’s antibody response to vaccines. Vitamin E is particularly important for older adults, as a deficiency is linked to a higher risk of bone fractures.

It may also protect against cognitive decline and reduce the risk of developing neurodegenerative disorders such as dementia related to ageing. However, more research is needed before supplementation can be specifically recommended for conditions like Alzheimer’s or Parkinson’s.

Vitamin E can protect and maintain skin health against the effects of excessive UV exposure from sunlight. It also helps repair various types of skin damage, such as sunburn, skin lesions, and scars. It may even prevent wrinkles by promoting skin growth and cell regeneration.

Vitamin E can also help correct hormonal imbalances, which may cause weight gain, skin changes, fatigue, and premenstrual syndrome (PMS).

5 Vitamin A

Vitamin A is another type of vitamin that requires the presence of fats for absorption (fat-soluble). Its benefits and importance for the body include supporting the immune system, normal vision function, and reproduction.

It plays a critical role in maintaining vision, neurological function, and skin health; it also has antioxidant properties. Like all antioxidants, vitamin A is involved in reducing inflammation by combating free radical damage.

Where is it found?

Vitamin A is found in two forms: the active or preformed form of vitamin A (‘retinol’) and beta-carotene. Retinol is derived from animal-based foods and is a type of ‘preformed’ vitamin A that the body can use directly.

The other type, ‘provitamin’, is obtained from colourful fruits and vegetables and exists in the form of carotenoids.

Preformed vitamin A is found in animal-based foods, including dairy products, fish, and meat (especially liver).

Beta-carotene gives fruits and vegetables their orange pigment, and is primarily found in sweet potatoes, carrots, dark leafy greens, pumpkin, melon, lettuce, red peppers, apricots, broccoli, and peas.

What are the problems caused by Vitamin A deficiency?

Vitamin A deficiencies, which are common in developing countries, can lead to poor vision, dry skin, and weakened immunity.

Some common symptoms of vitamin A deficiency include:

Frequent and persistent skin infections, acne or scaly skin, throat infections or mouth ulcers, dandruff, and dry hair, sore eyelids, and in severe cases, poor night vision (night blindness).

What is the recommended dose of Vitamin A?

The recommended intake of vitamin A varies depending on age and gender. The vitamin A content in foods is often measured as Retinol Activity Equivalents (RAE). One RAE equals 1mcg of retinol, 12mcg of beta-carotene, or 3.33 International Units (IU) of vitamin A.

Recommended intakes of vitamin A are as follows:

Certain groups of people are more likely to struggle with obtaining enough vitamin A: premature infants (often with low vitamin A levels in their first year), young children, pregnant or breastfeeding women in developing countries, or individuals with cystic fibrosis.

Why is Vitamin A important for the body?

Vitamin A helps prevent anaemia, thus combating fatigue and physical exhaustion. It also plays a role in the physiological processes needed to develop the heart, lungs, kidneys, bones, and eyes in a foetus.

Vitamin A strengthens the body’s immunity against infections by increasing lymphocyte responses to disease-causing antigens. It keeps mucous membranes moist to enhance immunity and boosts the activity of white blood cells.

Vitamin A can help improve vision. It prevents conditions such as dry eyes and night blindness by improving the adaptability of the human eye to bright and dark environments.

It may also significantly reduce the risk of cataracts and macular degeneration, which are commonly associated with ageing.

Sources

1. Examine.com
2. Vitamin D: A Hormone for All Seasons – How much is enough? Understanding the New Pressures
3. Vitamin D: The ‘sunshine’ vitamin
4. Vitamin D deficiency
5. https://ods.od.nih.gov/
6. https://pubchem.ncbi.nlm.nih.gov/compound/alpha-Tocopherol

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