Here’s a cool fact about vitamins: they do a lot more than just keeping you healthy. The story begins with Casimir Funk, a brilliant Polish scientist often called the “father of vitamin therapy.” His discoveries laid the foundation for understanding exactly what your body needs every day. Ready to uncover the secrets behind your daily vitamin needs? Funk’s journey will reveal why these tiny nutrients are key to your health!
In the early 1900s, Funk noticed a connection between people’s diets and certain diseases. He observed that deficiencies in specific foods led to illnesses like Beriberi, Scurvy, Rickets, and Pellagra. Through his research, Funk identified these missing dietary factors as essential for good health.
In 1911, Funk did something groundbreaking. He gave these life-giving substances a name: “vital- amines” (later shortened to vitamins). The name came from the Latin words “vita” (life) and “amine” (a nitrogen-containing molecule he thought was crucial). While later research showed not all vitamins contain amines, the name stuck!
So, thanks to Funk’s pioneering work, we now understand how vital vitamins are for our bodies and how exactly we get these essential nutrients. Let’s dive deeper into the question: “What vitamins do I need daily?”
What Are Vitamins?
Vitamins are organic compounds, like building blocks, that ensure our bodies work effectively and stay healthy. Unlike some other nutrients, our bodies can’t always make them on their own.
For instance, humans can’t produce vitamin C, although some animals can. Vitamins play a crucial role in many cellular processes and are linked to both preventing and developing certain diseases.
Over time, scientists have discovered links between vitamin deficiencies and specific diseases. For example, Rickets, a condition causing soft bones in children, was initially linked to a lack of sunlight.
Later, cod liver oil was found to be helpful, and eventually, the cause was pinpointed to low vitamin D levels. Similar stories exist for several other vitamins. This article dives into the world of vitamins and explores their connection to health.
Types of Vitamins
There are two main categories of vitamins: fat-soluble and water-soluble.
- Fat-soluble vitamins: These vitamins (A, D, E, and K) can be stored in the body’s fat tissues.
- Water-soluble vitamins: These vitamins (B complex and vitamin C) dissolve in water and are not stored by the body. They need to be consumed regularly through our diet.
Note: Vitamins A, C, E, and K are antioxidant vitamins.
Vitamins And Their Functions
Given below is the table to answer your question, “How do I know what vitamins I need?”. Let’s take a look at each vitamin and its function The below mentioned list is non-exhaustive.
Vitamins | Biological Name | Biological Function | Deficiency | Food Source |
Vitamin A | Retinol and beta-carotene |
| Dry skin, diarrhea, vulnerability to infection, night blindness, growth retardation | Nuts, Mango, Papaya, Tomatoes, Green Leafy Vegetables, Oily Fish, and Apricots |
Vitamin B1 | Thiamin |
| Beriberi | Corn, Cashews, Milk, Dates, Fresh Fruits, Peas, and Black Beans. |
Vitamin B2 | Riboflavin |
| Hair loss, anaemia, sore throat | Cheese, Yogurt, Mushrooms, Spinach, Red Meat, and Almonds. |
Vitamin B3 | Niacin (nicotinic acid, niacinamide) |
| Fatigue, depression, hallucinations, and loss | Nuts, Bananas, Seeds, Brown Rice, and Legumes. |
Vitamin B6 | Pyridoxine |
| Weak Immune System, Dermatitis, Swollen Tongue. | Chicken, Fish, Bread, Wholegrain Cereals,and Eggs. |
Vitamin B7 | Biotin |
| Hair thinning, Brittle Nails, Skin Rashes. | Avocado, Sweet Potato, Nuts and Seeds, Eggs, and Fish. |
Vitamin B9 | Folic Acid |
| Weakness, Fatigue, Neurological Issues. | Green Leafy Vegetables, Citrus Fruits, Legumes, and Beetroot. |
Vitamin B12 | Cobalamin |
| Tiredness, Light-headedness. | Poultry, Eggs, Fish, and Milk. |
Vitamin C | Ascorbic Acid |
| Scurvy, Anorexia, Hyperkeratosis, Poor Healing of Wounds. | Citrus Fruits, Goat Milk, Chestnuts, Broccoli, Grapefruit, Strawberries, Tomatoes, and Brussels Sprouts. |
Vitamin D | Calciferol |
| Rickets, Cystic Fibrosis, Celiac Disease, and Crohn’s Disease. | Cod liver Oil, Beef, Chicken, Cereals, Egg Yolk, and Fortified milk. |
Vitamin E | Tocopherol |
| Muscle Damage, Nerve Damage, Vision Loss. | Pumpkin, Mango and Guava, Potatoes, and Nuts, Seeds. |
Vitamin K | Phytonadione |
| Osteoporosis, Poor Bone Development. | Mangoes, Lamb, Beef, Grapes, and Tomatoes. |
How Do I Check If I Have A Vitamin Deficiency?
Symptoms of vitamin deficiency can include brittle hair and nails, mouth ulcers, hair loss, and scaly skin patches, among others. These signs are your body’s way of signaling that it might be lacking essential vitamins and minerals. If you notice any of these symptoms, it’s a good idea to get checked to determine which vitamins you might need.
Our bodies rely on vitamins and minerals for a range of crucial functions. When we don’t get enough of these essential nutrients, we might notice some warning signs. Here are a few examples:
- Hair and Skin Issues: Brittle hair, nails that crack easily, mouth sores, and dry, flaky patches on your skin could all be signs of vitamin or mineral deficiencies.
- Hair Loss: This is where you might be asking yourself, “What vitamins do I need for healthy hair?” While some hair loss is natural, sudden clumps of hair coming out could indicate a lack of vitamin A, C, or B vitamins (B2, B3, B9, and B12). Iron, selenium, and zinc also play a role in healthy hair growth. See a doctor if you’re experiencing unusual hair loss, especially if it’s accompanied by other symptoms.
- Slow Wound Healing: Vitamin C helps wounds heal and boosts your immune system. If your gums bleed easily even with gentle brushing, you might be low in vitamin C. Remember, our bodies don’t make vitamin C, so we need to get it from our diet. Fruits and vegetables rich in vitamin C include oranges, grapes, kiwis, green peppers, broccoli, and strawberries.
- Vision Problems: Trouble seeing at night or white spots on your eyes could be signs of vitamin A deficiency. Left untreated, it can lead to dry corneas and vision loss. Early symptoms include Bitot’s spots. To increase your vitamin A intake, consider adding organ meats, dairy products, eggs, fish, dark leafy greens, and yellow-orange-colored vegetables to your diet.
- Bone pain: Bone pain might indicate a need for vitamin D. Foods rich in vitamin D include cow’s milk, soy milk, orange juice, oatmeal, and cereals fortified with vitamin D. Sunlight exposure (without sunscreen for about 10 minutes) also helps your body produce vitamin D.
- Numbness, Fatigue, and Swollen Tongue: Vitamin B12 is essential for red blood cell production and DNA synthesis. Since plants don’t contain vitamin B12, vegetarians and vegans are more at risk for deficiency. Symptoms can include numbness in the hands, feet, or legs; trouble walking or balancing; fatigue; anemia; a swollen tongue; memory loss; and difficulty thinking. If you experience any of these, try incorporating foods rich in vitamin B12, such as fish, chicken, milk, yogurt, or fortified plant-based milks and cereals.
Now that you have checked if you have a vitamin deficiency, let us look into what vitamins do I need daily.
What Vitamins Do I need Daily?
Our bodies require a range of vitamins and minerals to stay healthy. While a well-rounded diet usually provides these essential nutrients, some people might need supplements to bridge any gaps. Let’s dive into the world of vitamins – exploring where to find them, their benefits, and any potential side effects.
1. Vitamin A
It is crucial for eye health, immune system function, and healthy skin. Found in animal-based sources like liver, fish oil, and dairy products, and most red-orange vegetables/fruits are rich in vitamin A, such as sweet potatoes, carrots, spinach, and kale. High doses can cause bone pain, nausea, and liver damage.
2. Vitamin B Complex
The B vitamins are a vital group, each playing a crucial role in brain development, metabolism, and red blood cell production. They’re found in a variety of foods, like poultry, fish, whole grains, fruits, and vegetables. However, taking them in high doses can cause issues such as nerve problems, stomach upset, and diarrhea.
3. Vitamin C
It is an antioxidant important for immune system function, collagen synthesis, and wound healing. Found in citrus fruits, berries, and vegetables like bell peppers, broccoli, and Brussels sprouts. A high intake of vitamin C can cause diarrhea, nausea, and stomach cramps.
4. Vitamin D
Vitamin D is essential for bone health and also functions as a hormone, influencing immune system activity and mood regulation. The body can produce vitamin D from sunlight, but it’s also present in fatty fish, fish liver oils, fortified foods, egg yolks, and cheese. Although vitamin D toxicity is rare, excessive amounts can lead to nausea, vomiting, weakness, and frequent urination.
5. Vitamin E
It is an antioxidant that protects cells from damage. Found in plant oils, nuts, seeds, green leafy vegetables, fortified cereals, and fruit juices. Taking too much vitamin E can increase the risk of bleeding.
6. Vitamin K
It plays a role in blood clotting and bone health. Found in leafy green vegetables, vegetable oils, some fruits, meats, dairy products, and fermented foods. Very high doses of vitamin K can cause blood thinning.
7. Folate vs. Folic Acid
Both are forms of vitamin B9, important for cell growth and metabolism. Folate is the natural form found in food, while folic acid is the synthetic form used in supplements and fortified foods. They are essential for preventing birth defects.
Individual needs vary depending on factors like age, activity level, and dietary habits. Athletes, or those who exercise regularly, may need more of certain vitamins and minerals.
See Also: Top 9 Apple Alternatives: Top Nutritious Fruit Choices
Vitamin Deficiencies Widespread In India: Metropolis Healthcare Study
While supplements might seem like a convenient way to get all the vitamins we need, research suggests they may not be as beneficial as we think.
A large-scale study by Metropolis Healthcare [1] paints a concerning picture of vitamin deficiencies in India. The study, involving over 1.4 million people across all four regions of the country (north, south, east, and west), analyzed vitamin D, B9 (folate), and B12 levels.
Here are the key findings:
- High Deficiency Rates: A staggering 7 out of 10 participants showed vitamin deficiencies. This highlights a widespread lack of awareness and a potentially “lethargic attitude” towards vitamins, as the study suggests.
- Vitamin D Deficiency: A Major Concern: A shocking 81.28% of samples tested were deficient in vitamin D. Despite ample sunshine in India, factors like limited sun exposure contribute to this “epidemic level” deficiency. Vitamin D deficiency has been linked to various health problems, including diabetes, dementia, and certain cancers.
- Vitamin B12 Deficiency: Over 21% of participants were deficient in vitamin B12. This “silent pandemic” affects people of all ages and genders, often going unnoticed due to vague symptoms. Vitamin B12 deficiency can lead to nerve damage and neurological issues.
- Folate Deficiency: 15.06% of samples showed a deficiency in vitamin B9 (folate).
Causes Of Deficiency
The study identified two main reasons for vitamin deficiencies in India:
Dietary Imbalance: Primary deficiency occurs due to an unbalanced diet and inadequate food intake. Many Indians lack access to a nutritious variety of foods.
Underlying Medical Conditions: Secondary deficiency can be caused by medical issues like celiac disease or lactose intolerance, which affect nutrient absorption.
Inadequate vitamin intake can lead to a range of health problems, including anemia, weak bones (osteoporosis), and vision problems (night blindness).
The study by Metropolis Healthcare underscores the need for increased awareness about vitamins in India. It highlights the importance of a balanced diet and emphasizes the need to consult a doctor for personalized advice on vitamin supplementation, if necessary.
Do We Really Need a Supplement?
In our hectic lives, it’s easy to take shortcuts with our health – opting for fast food or grabbing a multivitamin instead of focusing on fresh, nutritious meals and a solid routine. But do those multivitamin capsules truly provide all the vitamins we need? Let’s dig into the evidence and see if we can naturally meet our vitamin needs through a balanced diet and lifestyle.
The Beta-Carotene Mystery: Back in 1994, a large study called the Alpha-Tocopherol Beta-Carotene Cancer Prevention (ATBC) trial investigated the potential of these vitamins to prevent cancer. Surprisingly, the results showed that beta-carotene supplements actually increased the risk of lung cancer and heart disease in some middle-aged men. Furthermore, research published in 2022 [2] shows that beta-carotene supplementation does not protect against lung cancer and may even increase the risk in some groups. This is especially true for smokers and asbestos workers.
Vitamin E and Prostate Cancer: Another study, the Selenium and Vitamin E Cancer Prevention Trial (SELECT Trial) [3], focused on the effects of vitamin E on prostate cancer. The findings revealed that vitamin E supplements might increase the risk of this particular cancer in healthy men.
Vitamin C: Does it Fight Colds After All? We’ve all heard about vitamin C boosting our immunity and fighting off colds. However, studies conducted at the University of Maryland [4] and in the Netherlands, involving hundreds of volunteers, found no evidence that vitamin C prevents colds. Similar results emerged from at least 15 other studies, suggesting vitamin C might not be the cold-fighter we thought it was.
In 2011, researchers at the University of Minnesota added another piece to the puzzle. They studied over 39,000 older women and tracked their health outcomes in relation to various supplements [5]. The findings were concerning: women who took a combination of 13 out of 16 commonly used supplements, including multivitamins, magnesium, zinc, copper, and iron, had higher mortality rates than those who didn’t take any supplements.
These studies highlight the importance of approaching multivitamins with caution. While they might seem like a convenient way to ensure you’re getting all the necessary vitamins, the research suggests they might not be as beneficial as we think. In some cases, they could even be harmful.
Herbal Supplements: Not Risk-Free Either
While concerns exist about fish oil safety, herbal supplements often carry the perception of being harmless. However, this isn’t entirely true:
- Adverse Effects: Several herbs, like comfrey and kava, can harm the liver.
- Misrepresentation and Contamination: Fraudulent practices like substituting ingredients and adding synthetic compounds are on the rise in the herbal supplement industry.
- Interactions and Side Effects: Herbal supplements can interact with medications, causing reduced effectiveness or negative side effects. They can also trigger allergic reactions or other side effects, like headaches and nausea.
- Potential Toxicity: Certain herbs can be toxic to the liver and kidneys, especially for those with pre-existing conditions.
- Inaccurate Labeling: Some supplements may be inaccurately labeled or contain contaminants like heavy metals or fillers.
- Delayed Treatment: Relying on herbal supplements for a medical condition may delay seeking more effective conventional treatment.
Expert Opinion
Padma Shri Awardee Dr. V. Mohan sheds light on the concept of multivitamins. He argues against the existence of a general “multivitamin deficiency.” Dr. Mohan believes that simply taking a multivitamin without a diagnosed deficiency might not be beneficial and could even cause harm.
It’s crucial to talk to your doctor before starting any supplements, especially if you have underlying health conditions or take medications. They can help you determine if you have any vitamin deficiencies and recommend the best course of action, whether through dietary changes or targeted supplements.
Vitamin Deficiency Test
Vitamins and minerals might be tiny, but they’re powerful allies in keeping our bodies running smoothly. Known as micronutrients, we need only small amounts, yet they play crucial roles in everything – from bone building to hormone production.
If you suspect you might be low on certain vitamins or minerals, a vitamin deficiency test can help. There are various tests available, and some can even be done at home!
Blood Sample: This is the most common method. A small amount of blood is collected either through a finger prick or from a vein in your arm.
Home Test vs. Clinic: Both options are available. Home tests are convenient, but a doctor can interpret the results and recommend treatment if needed.
Who Should Get Tested?
Anyone can get a vitamin deficiency test, but it’s especially recommended for:
- Pregnant women and children have higher needs for vitamins and minerals and are more at risk of deficiencies.
- When menstruation begins, adolescent girls can lose significant amounts of blood each month, which can lead to a decrease in iron levels.
- People with certain health conditions—Crohn’s disease, celiac disease, and other digestive problems can make it harder to absorb nutrients from food.
Other reasons to consider a test:
- You have an unbalanced diet, especially if you don’t eat many fruits, vegetables, or whole grains.
- You follow a vegan or keto diet, as eliminating certain food groups can lead to nutrient imbalances
- You drink a lot of alcohol, which can interfere with nutrient absorption.
- You take certain medications, like proton pump inhibitors.
- You live in an area with limited sunshine, as this can affect vitamin D levels.
If you’re in a high-risk group or experiencing symptoms of vitamin deficiency – such as fatigue, muscle weakness, or hair loss – consult your doctor about getting tested. They can help determine if a test is appropriate for you and recommend the best steps to take based on the results.
What Next: Choose Food Over Pills
Now that we’ve explored the vitamins you need daily, the risks of deficiencies, and the potential pitfalls of supplements, the big question remains: how can we address these deficiencies in a healthy and sustainable way?
While supplements might seem convenient, they’re not a magic bullet for good health. Research suggests a healthy diet is far more effective in preventing chronic diseases.
Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants like selenium, beta-carotene, and vitamins A, C, and E. Studies show people who eat more produce have a lower risk of cancer, heart disease, and even live longer! Focusing on a healthy diet naturally reduces your intake of saturated fat, trans fat, sodium, and sugar – all linked to various health problems.
Listen to your doctor’s or registered dietitian’s advice, but remember that a balanced diet is the best way to get the vitamins your body needs. Embrace fresh fruits and vegetables, ditch the unhealthy extras, and you’ll be on your way to a healthier you!
We hope this article has helped you answer your question, What vitamins do I need daily?
Reference List
- Metropolis Healthcare: 7 out of Every 10 Indians are Vitamin Deficient
- Kordiak J, Bielec F, Jabłoński S, Pastuszak-Lewandoska D. Role of Beta-Carotene in Lung Cancer Primary Chemoprevention: A Systematic Review with Meta-Analysis and Meta-Regression. Nutrients. 2022 Mar 24;14(7):1361. doi: 10.3390/nu14071361. PMID: 35405977; PMCID: PMC9003277.
- Klein EA, Thompson IM Jr, Tangen CM, Crowley JJ, Lucia MS, Goodman PJ, Minasian LM, Ford LG, Parnes HL, Gaziano JM, Karp DD, Lieber MM, Walther PJ, Klotz L, Parsons JK, Chin JL, Darke AK, Lippman SM, Goodman GE, Meyskens FL Jr, Baker LH. Vitamin E and the risk of prostate cancer: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA. 2011 Oct 12;306(14):1549-56. doi: 10.1001/jama.2011.1437. PMID: 21990298; PMCID: PMC4169010.
- Vitamin C (Ascorbic acid)
- Mursu, J., Robien, K., Harnack, L. J., Park, K., & Jacobs Jr, D. R. (2011). Dietary supplements and mortality rate in older women: The Iowa women’s health study. Archives of Internal Medicine, 171(18), 1625-1633. https://doi.org/10.1001/archinternmed.2011.445
Dr. Miteshri Dhiraj Prajapati
Dr. Miteshri is a nutrition scientist dedicated to improving the health and well-being of mothers and children. Her research focuses on leveraging digital platforms to deliver effective nutrition education, particularly for parents of children with autism. With a strong foundation in health psychology, she translate complex scientific findings into practical, accessible information to empower families to make informed health choices. Beyond her research, she is also passionate about promoting planetary health and believe in a holistic approach to well-being.
Dr. Miteshri Dhiraj Prajapati
Dr. Miteshri is a nutrition scientist dedicated to improving the health and well-being of mothers and children. Her research focuses on leveraging digital platforms to deliver effective nutrition education, particularly for parents of children with autism. With a strong foundation in health psychology, she translate complex scientific findings into practical, accessible information to empower families to make informed health choices. Beyond her research, she is also passionate about promoting planetary health and believe in a holistic approach to well-being.
