What Are Vitamins – And Why Are They Important?
Vitamins are essential micronutrients that our body needs to function. Your long beautiful hair? Thank the vitamins. How about that strong immune system? Yup, that's vitamins. Your eyesight to read this? You guessed it, vitamins! But, hitting 100% of those nutrients every. single. day can be a real challenge. Feeling a little low on energy or dealing with skin and nail issues? That's your body's way of communicating that something may be off.
Nutrient deficiencies are a widespread issue that can sneak up on us in the blink of an eye. Vitamin A, Zinc, Iodine, and Folate are among the most common micronutrient deficiencies, affecting around 2 billion people worldwide! Been awhile since the last time you ate anything green and nutritious? Well, you're not alone. In the US, about 75% of the population (ages ≥1 year) do not consume the recommended intake of fruit, with more than 80% do not consume the recommended intake of vegetables”(1). One effective way to fill in these nutritional gaps is by taking a high quality multivitamin supplement.
Let’s break it down.
Fat + Water-soluble vitamins:
Vitamins are split into two categories, each with a distinct role in the body.
- Fat-soluble vitamins (A,D,E and K): These vitamins are stored in the body's fatty tissues and liver and more easily absorbed by the body in the presence of dietary fat (2).
- Water- soluble vitamins (B-complex and C): These vitamins dissolve in water and do not hang around in the body, so they must be replenished frequently through your diet. While they are easily absorbed into tissue, any excess is passed through in urine (2).
Vitamin A: Important for supporting eyesight, immune system function, and the growth of cells. (Food sources: kale, carrots, and spinach) (3).
Vitamin B complex: This group of vitamins are involved in energy production, increasing metabolism and help support the healthy functioning of the nervous system. (Food sources: whole grains, eggs, leafy greens) (4).
Vitamin C: Vitamin C is your skin’s best friend, essential for producing collagen and responsible for the growth and repair of tissues (Food sources: oranges, lemons, other citrus fruits, strawberries, and bell peppers) (4).
Vitamin D: Also known as the “sunshine vitamin”, Vitamin D is crucial in maintaining strong bones and muscles, supporting immune function and regulating mood. (Food sources: fatty fish and dairy products) (5).
Vitamin E: Acts as an antioxidant, fighting harmful free radicals in the body and supports cell function. (Food sources: nuts, seeds, and avocados) (6).
Vitamin K: Vitamin K is essential for healing cuts, building strong bones and support cardiovascular health (Food sources: leafy greens, broccoli, and brussels sprouts) (7).
Your body's needs remain constant, no matter how busy or complicated life gets. While multivitamins are an important part of our health journey, they shine best when combined with a balanced diet, regular exercise and healthy lifestyle choices. Remember to care for, nourish + show your body the love it deserves.
Sources:
1) https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
2) Lykstad J, Sharma S. Biochemistry, Water Soluble Vitamins. [Updated 2023 Mar 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538510/
3) McEldrew EP, Lopez MJ, Milstein H. Vitamin A. 2023 Jul 10. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 29493984.
4) Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667; PMCID: PMC9662251.
5) Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/
6) Rizvi S, Raza ST, Ahmed F, Ahmad A, Abbas S, Mahdi F. The role of Vitamin E in human health and some diseases. Sultan Qaboos Univ Med J. 2014 May;14(2):e157-65. Epub 2014 Apr 7. PMID: 24790736; PMCID: PMC3997530.
7) Eden RE, Daley SF, Coviello JM. Vitamin K Deficiency. [Updated 2023 Sep 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK536983/