13 essential vitamins your body needs
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May 14, 2023
Understanding the Importance of Vitamins: Supporting Your Body's Essential Functions
Vitamins are crucial nutrients that your body requires for optimal functioning. Maintaining a healthy balance of vitamins is essential for overall well-being, and you can obtain them by following a well-rounded diet.
In this comprehensive guide, we provide insights into the 13 essential vitamins that your body needs to function properly. We delve into the benefits and recommended dosage of each vitamin, as well as discuss the possibility of supplementation.
Which vitamins and minerals are necessary? Vitamins and minerals are vital substances that your body needs in small quantities to perform various functions effectively. These nutrients contribute to essential processes, such as energy regulation and maintaining healthy vision.
Adopting a healthy, balanced diet and an active lifestyle can generally ensure you obtain all the necessary vitamins. However, if you're seeking additional support for your body, vitamin supplements are available in various forms, including sprays, capsules, and gummies.
Supplements can be beneficial for individuals who have deficiencies in specific vitamins, which is common among those with certain health conditions or who follow a plant-based diet. For instance, individuals with conditions like Coeliac disease, Crohn's disease, or other digestive issues may have lower levels of folic acid. Similarly, vegans might find it challenging to obtain sufficient amounts of vitamin B12 through diet alone.
Are vitamin supplements worthwhile? In certain situations, taking vitamin supplements may be necessary. This could be due to a health condition causing a deficiency or compromised immunity, or if you struggle to naturally acquire specific vitamins from your regular diet.
Additionally, there are specific instances where supplements are highly recommended:
- Women who are pregnant or planning to conceive should take folic acid supplements to prevent neural tube defects.
- Most individuals benefit from vitamin D supplementation during autumn and winter, or year-round if sun exposure is limited.
- Children between 6 months and 5 years old should take vitamin A, C, and D supplements.
- Refer to our guide to determine which vitamins you may need to supplement. You can also enhance your vitamin intake by incorporating superfoods into your meals.
Recognizing Signs of Vitamin and Mineral Deficiencies Various symptoms can indicate deficiencies in different vitamins and minerals. Common signs include:
- Fatigue and lack of energy
- Dizziness or feeling faint
- Headaches
- Irregular heartbeats
- Pale skin
- Bone pain or muscle weakness
- Irritability or mood changes
Prioritizing a balanced vitamin intake is crucial for maintaining optimal health and addressing any deficiencies that may arise.
Find out everything you need to know about vitamins with Manor Pharamcy.
Discover the World of Vitamins with Manor Pharmacy: A Comprehensive Guide
Vitamin A: Vitamin A, also known as retinol, plays a vital role in supporting the body's defense against illness and infection. It is beneficial for maintaining eyesight and promoting healthy skin. The recommended daily dose for adults aged 19 to 64 is 0.7mg (700 micrograms) for men and 0.6mg (600 micrograms) for non-pregnant women. It is important not to exceed this dosage, as excessive vitamin A intake can have negative effects on bone health, especially for older individuals and women at higher risk of osteoporosis.
Vitamin C: Vitamin C offers numerous benefits, including wound healing, maintaining healthy cells, and supporting skin and bone health. A daily intake of 40mg of vitamin C is recommended for adults. However, exceeding the limit of 1,000mg can lead to stomach pain and diarrhea.
Vitamin D: Comprised of vitamins D2 and D3, vitamin D helps regulate calcium and phosphate levels, essential for maintaining healthy bones, teeth, and muscles. The NHS advises everyone to take a daily vitamin D supplement of 10mg (10 micrograms or 0.01mg milligrams) from October to late March. Infants who are breastfed, children aged 1 to 4 years, and individuals with limited sun exposure or who cover their skin while outdoors should take a daily supplement throughout the year. Excessive vitamin D intake can result in calcium buildup, leading to weakened bones and potential harm to the kidneys and heart. It is important not to exceed 100mg (100 micrograms or 0.1mg milligrams) per day.
Vitamin E: Vitamin E plays a crucial role in maintaining healthy skin, eyes, and immune system. Men require 4mg per day, while women need 3mg. It is recommended to avoid exceeding a daily intake of 540mg to prevent potential harm.
Vitamin K: Vitamin K is a group of vitamins that aid in wound healing and blood clot formation after injury. Adults require approximately 1 microgram per day for each kilogram of body weight. It is uncertain whether high doses of vitamin K supplements are harmful, but it is advisable not to exceed 1mg per day.
Vitamin B1 (Thiamin): Thiamin, a type of vitamin B, supports energy release from food and maintains a healthy nervous system. Men require 1mg of thiamin per day, while women need 0.8mg. While excessive thiamin intake is not known to cause harm, it is advisable to avoid doses of 100mg or more.
Vitamin B2 (Riboflavin): Similar to B1, vitamin B2 aids in energy release from food and promotes healthy skin, eyes, and nervous system. Men require 1.3mg per day, while women need 1.1mg. It is recommended not to exceed 40mg per day.
Vitamin B3 (Niacin): Vitamin B3 assists in maintaining a healthy nervous system and skin, as well as releasing energy from food. Men need 16.5mg per day, and women require 13.2mg. High doses of nicotinic acid supplements can cause skin flushes or liver damage if taken long-term. It is advisable not to exceed 17mg per day.
Vitamin B5 (Pantothenic acid): Vitamin B5 performs several roles in the body, including energy release from food. There is no recommended daily intake for pantothenic acid, as it can be obtained through a balanced diet.
Vitamin B6 (Pyridoxine): Vitamin B6, also referred to as pyridoxine, plays a crucial role in the formation of hemoglobin, a substance that transports oxygen in red blood cells throughout the body. It is also involved in storing energy derived from protein and carbohydrates. Men require a daily intake of 1.4mg of vitamin B6, while women need 1.2mg.
It is important to note that exceeding 200mg of vitamin B6 per day can lead to peripheral neuropathy, causing a loss of sensation in the arms and legs. Therefore, unless advised by your doctor, it is recommended to avoid taking more than 10mg per day.
Vitamin B7 (Biotin): Biotin is a vitamin that supports the production of fatty acids in the body. Additional biotin intake from diet or supplements is not necessary as the body naturally synthesizes it.
Vitamin B9 (Folate): Folate, a natural B vitamin found in food, is synonymous with the synthetic form called folic acid. Adults require 200 micrograms of folate daily, but women who are pregnant or trying to conceive should aim for 400 micrograms to prevent neural tube defects such as spina bifida in their babies. It is advised not to exceed 1mg of folic acid per day, unless instructed by a doctor, as it may mask other vitamin deficiencies.
Vitamin B12 (Cyanocobalamin): Vitamin B12 plays several vital roles in the body, including the release of energy from food, production of red blood cells, maintenance of a healthy nervous system, and facilitation of folate utilization. Adults typically need around 1.5 micrograms of vitamin B12 daily. However, since vitamin B12 is predominantly found in animal-based foods such as meat, fish, and dairy, vegans may require additional supplementation. Explore our range of vegan vitamins and supplements.
In conclusion, there are 13 essential vitamins necessary for optimal bodily function. While most individuals can obtain these vitamins through a balanced diet, some may benefit from supplementation. If you are taking prescribed medications or have specific medical conditions, it is crucial to consult your GP before initiating any vitamin or supplement regimen. Additionally, if you are pregnant, it is important to discuss your vitamin needs as they may vary during this period.
Visit our store to explore our collection of vitamins and supplements. We also provide information on other important nutrients and foods you need, including collagen and probiotics.
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