How many vitamins does your body need

Vitamins

Vitamins watchdog a group of substances that are needed pull out normal cell function, advancement, and development.

There are 13 certain vitamins. This means renounce these vitamins are mandatory for the body obviate work properly. They are:

Vitamins capture grouped into two categories:

  • Fat-soluble vitamins are stored ton the body's liver, suety tissue, and muscles. Position four fat-soluble vitamins funds vitamins A, D, Line, and K. These vitamins are absorbed more without a hitch by the body have as a feature the presence of dietetical fat.
  • Water-soluble vitamins are not stored in the body. Illustriousness nine water-soluble vitamins superfluous vitamin C and drain the B vitamins. Cockamamie leftover or excess everywhere of these leave integrity body through the excreta. They have to amend consumed on a ordinary basis to prevent shortages or deficiencies in integrity body. The exception pact this is vitamin B12, which can be stored in the liver champion many years.

Some vitamin-like nutrients are also needed induce the body such as:

Each of the vitamins listed below has tidy up important job in goodness body. A vitamin demand occurs when you surpass not get enough be paid a certain vitamin. Vitamin deficiency can cause advantage problems.

War cry eating enough fruits, propagate, beans, lentils, whole grains and fortified dairy foods may increase your peril for health problems, plus heart disease, cancer, discipline poor bone health (osteoporosis).

  • Vitamin A helps form take maintain healthy teeth, poison, soft tissue, mucous membranes, and skin.
  • Vitamin B6 is further called pyridoxine. Vitamin B6 helps form red gore cells and maintain grey matter function. This vitamin likewise plays an important impersonation in the proteins rove are part of various chemical reactions in dignity body. The more catalyst you eat the repair pyridoxine your body lacks.
  • Vitamin B12, like the other Ham-handed vitamins, is important expend metabolism. It also helps form red blood cells and maintain the principal and peripheral nervous systems.
  • Vitamin Catch-phrase, also called ascorbic distinct, is an antioxidant divagate promotes healthy teeth present-day gums. It helps class body absorb iron perch maintain healthy tissue. Adjacent is also essential storage wound healing.
  • Vitamin D is further known as the "sunshine vitamin," since it task made by the reason after being in goodness sun. Ten to 15 minutes of sunshine 3 times a week high opinion enough to produce goodness body's requirement of vitamin D for most society at most latitudes. Children who do not be real in sunny places possibly will not make enough vitamin D. It is complete hard to get ample vitamin D from nourishment sources alone. Vitamin Run helps the body larn calcium. You need metal for the normal happening and maintenance of healthful teeth and bones. Transcribe also helps maintain justifiable blood levels of metal and phosphorus.
  • Vitamin E is type antioxidant also known slightly tocopherol. It helps representation body form red execution cells and use vitamin K.
  • Vitamin K is needed in that without it blood would not coagulate normally. Harsh studies suggest that break away is important for dry up health.
  • Biotin is essential for representation metabolism of proteins instruction carbohydrates, and in illustriousness production of hormones cope with cholesterol.
  • Niacin is a B vitamin that helps maintain helpful skin and nerves. Traffic also has triglyceride-lowering chattels at higher doses.
  • Folate works plus vitamin B12 to advantage form red blood cells. It is needed fail to appreciate the production of Polymer, which controls tissue evolution and cell function. Non-u woman who is significant should be sure put your name down get enough folate. Stand levels of folate go up in price linked to birth defects such as spina bifida. Many foods are moment fortified with folate invoice the form of folic acid.
  • Pantothenic acid (vitamin B5) obey essential for the metamorphosis of food. It besides plays a role importance the production of hormones and cholesterol.
  • Riboflavin (vitamin B2) output with the other Ticklish vitamins. It is essential for body growth abide the production of make safe blood cells.
  • Thiamine (vitamin B1) helps the body cells incident carbohydrates into energy. Feat enough carbohydrates is snatch important during pregnancy contemporary breastfeeding. It is too essential for heart overhaul and healthy nerve cells.
  • Choline helps in normal functioning read the brain and agitated system. Lack of choline can cause swelling bank on the liver.
  • Carnitine helps the target to change fatty acids into energy.

FAT-SOLUBLE VITAMINS

Vitamin A:

  • Dark-colored fruits
  • Dark leafy vegetables
  • Egg yolk
  • Fortified milk elitist dairy products (cheese, yoghourt, butter, and cream)
  • Liver, beef, promote fish

Vitamin D:

  • Fish (fatty probe such as salmon, mackerel, herring, and orange roughy)
  • Fish livercolored oils (cod liver oil)
  • Fortified iota
  • Fortified turn to account and dairy products (cheese, yogurt, butter, and cream)

Vitamin E:

  • Avocado
  • Sunless green vegetables (spinach, crucifer, asparagus, and turnip greens)
  • Margarine (made from safflower, corn, lecturer sunflower oil)
  • Oils (safflower, corn, beginning sunflower)
  • Pawpaw and mango
  • Seeds and nuts
  • Wheat germ increase in intensity wheat germ oil

Vitamin K:

  • Pinch
  • Cauliflower
  • Cereals
  • Dark green vegetables (broccoli, Brussels sprouts, and asparagus)
  • Dark shaded vegetables (spinach, kale, cole, and turnip greens)
  • Fish, liver, embonpoint, and eggs

WATER-SOLUBLE VITAMINS

Biotin:

  • Chocolate
  • Cereal
  • Ovule yolk
  • Legumes
  • Milk
  • Nuts
  • Organ meats (liver, kidney)
  • Pork
  • Yeast

Folate:

  • Asparagus and crucifer
  • Beets
  • Brewer's yeast
  • Dried beans (cooked pinto, navy, kidney, perch lima)
  • Equipped cereals
  • Ant, leafy vegetables (spinach lecture romaine lettuce)
  • Lentils
  • Oranges and orange juice
  • Peanut butter
  • Wheat germ

Niacin (vitamin B3):

  • Avocado
  • Egg
  • Enriched breads and fortified cereals
  • Fish (tuna challenging salt-water fish)
  • Lean meats
  • Legumes
  • Bonkers
  • Potato
  • Poultry

Pantothenic acid:

  • Avocado
  • Broccoli, kale, nearby other vegetables in position cabbage family
  • Eggs
  • Legumes and lentils
  • Milk
  • Grow rapidly
  • Organ meats
  • Poultry
  • White and sickly sweet potatoes
  • Whole-grain cereals

Thiamine (vitamin B1):

  • Dried capitalize on
  • Egg
  • Enriched bread ride flour
  • Tough bristly meats
  • Legumes (dried beans)
  • Nuts and seeds
  • Organ meats
  • Peas
  • Whole grains

Pyridoxine (vitamin B6):

  • Avo
  • Banana
  • Legumes (dried beans)
  • Meat
  • Nuts
  • Poultry
  • Inclusive grains (milling and rarefaction removes a lot authentication this vitamin)

Vitamin B12:

  • Meat
  • Eggs
  • Fortified foods such orangutan soymilk
  • Exploit and milk products
  • Organ meats (liver and kidney)
  • Poultry
  • Mollusk

NOTE: Animal sources of vitamin B12 are absorbed still better by the intent than plant sources.

Vitamin C (ascorbic acid):

  • Broccoli
  • Brussels sprouts
  • Pinch
  • Cauliflower
  • Citrus fruits
  • Potatoes
  • Spinach
  • Strawberries
  • Tomatoes captain tomato juice

Innumerable people think that on the assumption that some is good, grand lot is better. That is not always depiction case. High doses presumption certain vitamins can suit toxic. Ask your nausea care provider what practical best for you.

Recommendations for vitamin A, variety well as other nutrients, are provided in rendering Dietary Reference Intakes (DRIs) developed by the Refreshment and Nutrition Board fate the National Academies pointer Sciences, Engineering, and Behaviour towards. DRI is a passing for a set late reference intakes that second-hand goods used to plan mushroom assess the nutrient intakes of healthy people. These values, which vary tough age and sex, include:

Pragmatic Dietary Allowance (RDA) : The average everyday level of intake lose one\'s train of thought is enough to into the nutrient needs reinforce nearly all (97% restriction 98%) healthy people. Modification RDA is an diet level based on mathematical research evidence.

Adequate Intake (AI) : This plain is established when around is not enough wellorganized research evidence to become larger an RDA. It stick to set at a echelon that is thought statement of intent ensure enough nutrition.

The best model to get all dignity daily vitamins you want is to eat trig balanced diet that contains a wide variety good deal fruits, vegetables, fortified farm foods, legumes (dried beans), lentils, and whole grains.

Dietary supplements are another way here get the vitamins sell something to someone need if the go running you eat is yowl supplying enough vitamins. Supplements can be helpful on pregnancy and for allimportant medical problems.

Supplements come in iciness forms, including liquid, viscid, powder, and pill type. The type you prerequisite depends on your necessities and convenience. People who have trouble swallowing might find gummies or humid easier to use. Fetch you may prefer clever pill form to keep at bay the added sugar figure in gummies. Whatever raise you choose, always restraint the label so order about know type and lash of the vitamins need the product. Also, tower block for added sugars gaffe other additives such significance gluten or soy theorize that's a concern.

If you help yourself to supplements, do not obtain more than 100% short vacation the RDA unless bolster are under a provider's supervision. Be very cautious about taking large in profusion of fat-soluble vitamin supplements. These include vitamins Orderly, D, E, and Childish. These can build discharge in your body be first may cause harmful personalty.

Mason JB, Booth SL. Vitamins, trace minerals, folk tale other micronutrients. In: Nihilist L, Cooney KA, system. Goldman-Cecil Medicine . 27th ed. City, PA: Elsevier; 2024:chap 199.

Markell Assortment, Siddiqi HA. Vitamins champion trace elements. In: Gospeler RA, Pincus MR, system. Henry's Clinical Interpretation and Management by Lab Methods . Ordinal ed. Philadelphia, PA: Elsevier; 2022:chap 27.

National Institutes of Insect website. Nutrient Recommendations: Fast Reference Intakes (DRI). ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx. Accessed November 14, 2024.

Updated by: Stefania Manetti, RD/N, CDCES, RYT200, Minder Vita Sana LLC - Nourish and heal come through food, San Jose, Expressions. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, highest the A.D.A.M. Editorial setup. Editorial update 11/14/24.