Types of Vitamins: What They Do, Why They Matter & How to Get Them

Ever wondered how your body is functioning normally daily? Well, it is the combination of vitamins and other essential nutrients that nourish your body for daily functions and growth, and protect it from illnesses. Since vitamins are crucial for the body’s optimal functioning, it is required to ensure that your body receives an adequate amount of these nutrients, from your routine diet and health supplements if needed. For that, you need to know all about vitamins. And where will you get this information? Right here.

Read on to learn about the different types of vitamins, their functions in the body and the sources from which you get these vitamins.

What are Vitamins?

Vitamins are organic compounds that the body needs in tiny amounts for various metabolic processes. Also called micronutrients, vitamins are required for normal cell function, growth and development, and overall well-being. The body cannot produce an adequate amount of vitamins on its own and, therefore, they need to be obtained from the diet (and supplements when the diet lacks enough amounts of vitamins).

Types of Vitamins & How They are Characterised

There are a total of 13 types of vitamins, of which 8 are from the B group. They are: vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, B vitamins, namely, B1, B2, B3, B5, B6, B7, B9, and B12.

These vitamins are divided into two categories:

Fat-Soluble Vitamins

Vitamins A, D, E, & K are characterised as fat-soluble vitamins. These vitamins are stored in fatty tissues, the liver and muscles for later use.

Water-Soluble Vitamins

These vitamins are not stored in the body for long periods. They get out of the body via urine. The B vitamins and vitamin C fall under this category. As these vitamins are not stored in the body, their regular intake through diet is required to prevent their deficiency.

Vitamins and Their Functions

Here is a list of functions each vitamin performs in the body:

Vitamin A

The chemical names of vitamin A are retinol, retinal, and four carotenoids (including beta-carotene). This vitamin is essential for maintaining eye health, teeth and bone health, soft tissue, mucous membranes, and skin health. A deficiency of vitamin A can increase the risk of infections in the body and can lead to night blindness and excessive keratin build-up in the skin.

Vitamin B1

Thiamine or vitamin B1 helps produce enzymes that help break down blood sugar and release energy from food. Its deficiency can cause fatigue, irritability, and may cause beriberi and Wernicke-Korsakoff syndrome (a neurodegenerative disorder).

Vitamin B2

Its chemical name is riboflavin. Vitamin B2 helps metabolise food, and it is important for the growth and development of body cells and the production of red blood cells. A vitamin B2-deficient individual may suffer from a sore throat, lesions of the lips, fissures in the mouth, anaemia, etc.

Vitamin B3

Vitamin B3 is also known as niacin or niacinamide. It helps the body cells to grow and work correctly and aids in maintaining healthy skin and nerves. Its deficiency can lead to pellagra, which can cause dermatitis (skin problems), diarrhoea, and dementia.

Vitamin B5

Pantothenic acid, or vitamin B5, supports the metabolism of food. It is essential for energy, cholesterol, and hormone production. The deficiency of vitamin B5 can lead to paresthesia (sensation like tingling, numbness or pricking felt in arms and legs), sleep disorders, stomach pains, and fatigue, among other health problems.

Vitamin B6

The chemical names of vitamin B6 are pyridoxine, pyridoxamine, and pyridoxal. This vitamin is essential for the formation of red blood cells and helps maintain brain function. Low vitamin B6 levels can cause peripheral neuropathy, skin inflammation, anaemia, etc.

Vitamin B7

Known as biotin, this vitamin helps the body metabolise proteins, fats, and carbohydrates. It also helps maintain healthy skin, hair and nails. Vitamin B7 deficiency may cause dermatitis, hair loss or brittle nails.

Vitamin B9

Also known as folate or folic acid, vitamin B9 is important for the synthesis of DNA and RNA. It supports red blood cell formation and healthy cell growth, and is specifically important during pregnancy to prevent neural tube defects. Its deficiency may cause fatigue, anaemia and other health problems. Low Vitamin B9 levels can also lead to complications like birth defects in pregnant women.

Vitamin B12

The chemical names of vitamin B12 are cyanocobalamin, hydroxocobalamin, and methylcobalamin. This vitamin is essential for the maintenance of a healthy nervous system, metabolism, and the formation of red blood cells. Its deficiency can result in neurological problems, fatigue and anaemia.

Vitamin C

Also known as Ascorbic acid, vitamin C helps in collagen production, bone formation, wound healing, and supports the immune system. It helps in the absorption of iron and maintains tissue health. Learn more in our Vitamin C benefits and nutrition guide, part of our expert series on essential vitamins, to understand its role in preventing vitamin C deficiencies that cause scurvy, which can lead to bleeding gums, loss of teeth, and poor tissue growth.

Vitamin D

Vitamin D or cholecalciferol/ergocalciferol helps the body absorb calcium and is important for the healthy mineralisation of bones. Its deficiency can result in rickets, osteomalacia, muscle aches, weakness, and softening of the bones.

Vitamin E

Also known as tocopherol or tocotrienol, vitamin E is an antioxidant that aids in preventing oxidative stress. It helps the body form red blood cells and use vitamin K. It helps strengthen the immune system. Its deficiency can cause muscle weakness, vision problems, neurological problems, and anaemia.

Vitamin K

Vitamin K is important for clotting of the blood and wound healing. It may also help keep bones healthy. Low levels of vitamin K can lead to excessive bleeding and bruising. In severe cases, vitamin K deficiency may also result in life-threatening internal bleeding.

Sources of Vitamins

Consuming a diet that includes fruits, vegetables, meat, nuts, etc., is usually enough to provide all the required nutrients. Where the vitamins are not available in adequate quantity from the food, the addition of vitamin supplements helps fill the nutritional gap. Here is the list of foods and supplements that can provide the required vitamins to your body:

• Vitamin A: Cheese and other fortified milk and dairy products, eggs, oily fish (sardines, salmon), beef, etc.
• Vitamin B1: Eggs, nuts & seeds, lean meats, peas, whole grains, asparagus, kale, potatoes, etc.
• Vitamin B2: Milk, yogurt, eggs, fish, green beans, chard, okra, bananas, etc.
• Vitamin B3: Milk, eggs, tomatoes, chicken, beef, tuna, salmon, avocado, potatoes, legumes, etc.
• Vitamin B5: Whole grains, broccoli, avocado, yogurt, mushrooms, legumes and lentils, etc.
• Vitamin B6: Chickpeas, bananas, squash, nuts, beef liver, poultry, etc.
• Vitamin B7: Egg yolk, liver, broccoli, cheese, spinach, chocolate, nuts, etc.
• Vitamin B9: Fortified grain products, legumes, liver, leafy vegetables, etc.
• Vitamin B12: Fish, meat, poultry, fortified cereals, fortified nutritional yeast, etc.
• Vitamin C: Fruits and vegetables (preferably uncooked), like broccoli, spinach, tomatoes, etc.
• Vitamin D: Fish, fortified cereals, fortified milk and dairy products, exposure to UVB rays from the sun, etc.
• Vitamin E: Kiwis, almonds, eggs, leafy greens, nuts, avocados, seeds, etc.
• Vitamin K: Cabbage, cauliflower, cereals, fish, liver, etc.

Supplements:

• Nutra Organics Thriving Family Protein + Multivitamin Powder: A plant-based nutritional blend to support general health and well-being.
• Brauer Kids Liquid Multivitamin with Iron: A liquid to support a healthy immune system and healthy growth and development in children.

Frequently asked questions

Here are answers to some of the questions that commonly come to your mind when we talk about vitamins:

Q. How can I get vitamin B12 naturally?

A. Include animal products, such as beef and fish, fortified breakfast cereals, and products like milk and cheese, into your diet to get vitamin B12 naturally.

Q. Can I take 5 different vitamins at once?

A. You can take multiple vitamins at the same time. However, make sure you do not exceed the recommended daily intake limit. It is best to consult a healthcare professional if you are planning to take supplements.

Q. What time of the day is best to take multivitamins?

A. For better absorption and to avoid stomach upsets, a multivitamin supplement should be taken after a meal, i.e., lunch or dinner.

To Conclude

Vitamins are essential nutrients the body requires for normal functioning. The presence of all vitamins in the body in adequate quantity helps you keep up and running. The information provided in this blog will help you understand vitamins and their functions in a better way. Check out the variety of healthcare products available at healthsupplements.com.au and get all that you need to stay upbeat.