There are thirteen different vitamins, all of which have different properties and affect our bodies in different ways. Nine of them are water-soluble (Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Biotin, Vitamin B12, Folic Acid, Vitamin C) and four of them are fat-soluble (Vitamin A, Vitamin D, Vitamin E, Vitamin K).
Vitamins as Elixirs of Life
They are all vital, as they are involved in many different essential processes in our organism. Among other things, they help build and protect cells. Some of them also play a crucial role in bone formation or blood production. Those who eat a balanced diet are usually well supplied. However, in some cases, nutritional supplementation is useful, especially when unhealthy deficiency symptoms become apparent. Especially during growth phases or under great stress, affected individuals should pay particular attention to their vitamin levels. Care is also required if one is pregnant or suffers from inflammatory diseases.
Vitamin A, Vitamin D, Vitamin E, Vitamin K, Vitamin C, Vitamin B1, and Vitamin B12 will be discussed in more detail below.
Vitamin A
Vitamin A is essential for the process of vision as well as for skin and mucous membrane function, and also for their growth. To consume vitamin A naturally, it is worthwhile to reach for butter, egg yolks, milk, carrots, peaches, apricots, palm oil, spinach, or fish (cod liver). The daily requirement for adults is 0.6 – 1.5 mg. Deficiency symptoms include night and color blindness, sensitivity to glare, hair loss, skin flakes, and keratinization of the skin and mucous membranes.
Vitamin D
As a precursor to a hormone, vitamin D is involved in many regulatory processes in our organism. It is particularly essential for the development of teeth and bones because it promotes the absorption of calcium and phosphate. According to the latest research, vitamin D deficiency is a risk factor for multiple sclerosis, high blood pressure, muscle weakness, or diabetes.
Vitamin D can only be absorbed in very small doses through food and is primarily produced by the body with the help of sunlight. Those who want to supplement with food should best use animal fats such as butter, egg yolks, and fish liver oils. The recommended dietary intake for adults by the German Nutrition Society is 20 nanograms. Deficiency symptoms are primarily disturbances in bone formation and bone pain. Other symptoms may include headaches, fatigue, susceptibility to infection, hair loss, depression, muscle weakness, and impaired wound healing. In fact, 60 percent of Germans suffer from vitamin D deficiency during the autumn and winter months because the body gets too little sunlight. In this case, vitamin D drops as a dietary supplement are useful.
Vitamin E
As an antioxidant, vitamin E has a protective function for the biomembranes of cells, participates in fat metabolism, and improves the performance of muscle cells. The daily requirement for adults is 15-30 mg.
Vitamin K
Vitamin K is an often-forgotten vitamin – yet, like vitamin D, it plays an important role in bone formation. It also controls blood clotting. A deficiency is primarily manifested by increased bleeding from injuries. The daily dose for adults is 60 to 70 nanograms.
Vitamin C
Probably the most well-known vitamin is Vitamin C (also called ascorbic acid) and is therefore mentioned in a variety of advertising campaigns. It is important for a variety of metabolic processes. It is needed to build connective tissue, bones, and teeth. With its antioxidant effect, it intercepts harmful free radicals and thus protects the cells in our organism. Scientists have also proven that Vitamin C prevents susceptibility to infection – and it can reduce fatigue. In our food, Vitamin C is found in fresh fruits such as kiwi, oranges, lemons, but also in potatoes. The majority of Vitamin C consumed by Germans actually comes from potatoes. The daily requirement is approximately 50 mg. However, the German Nutrition Society recommends an intake of 100 mg.
Good to know: Vitamin C is excreted very quickly by the kidneys. For this reason, a daily intake is sensible.
Vitamin B1
Vitamin B1 is important for carbohydrate metabolism. A deficiency often leads to digestive problems, nerve inflammation, fatigue, loss of appetite, headaches, or even shortness of breath with slight exertion. Vitamin B1 can be found in yeast, unpolished rice, wheat germ, peas, oatmeal, walnuts, pork liver, soy, and many other foods. For adults, the daily requirement is 1.5 mg.
Vitamin B12
As a water-soluble vitamin, vitamin B12 is involved in blood formation. Vitamin B12 is primarily found in animal products such as meat, fish, eggs, and dairy products. It is only present in very small amounts in plant-based products - for example, in sauerkraut. Therefore, vegetarians and vegans often have a vitamin B12 deficiency. The daily requirement is approximately 4 to 5 milligrams. A vitamin B12 deficiency is clearly indicated by anemia, which is accompanied by paleness and fatigue. Other symptoms can include burning tongue, numbness, confusion, and an unsteady gait.
Conclusion
The alpha and omega of a healthy lifestyle is a balanced diet with whole grains, potatoes, fruits, fish, meat, vegetables, and dairy products. They supply the human body with many important vitamins. Unfortunately, however, the majority of people do not eat as balanced a diet as they should. This is not only due to the choice of food, but also primarily due to its preparation. While vegetables are cooked for too long, fruit is stored for ages until hardly any vitamins are left.
An abrupt change in lifestyle due to stress, a lot of sport, or diets can also contribute to vitamin deficiency. Whenever a deficiency is clearly recognizable, additional vitamins in the form of vitamin supplements are useful. But beware: vitamin supplements are not medicines that work immediately. Often, your body needs a certain amount of time to adjust to the altered intake. This process can sometimes take months or weeks – but sometimes only a few days.
