HomeHealth TopicsFood NutritionVitamins
Back to Food Nutrition
Vitamins
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Food Nutrition

Vitamins

Vitamins are vital substances required for normal growth and development, typically obtained through a balanced diet.

The 13 Essential Vitamins

Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are:

  • Vitamin A
  • B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate)
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K

Nutrient Intake and Health

You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems. For example, if you don't get enough vitamin C, you could become anemic. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.

Recommendations

The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. It's a good idea to ask your health care provider first. High doses of some vitamins can cause problems.

Frequently Asked Questions

Water-soluble vitamins, such as Vitamin C and the B-complex vitamins, are generally safer in higher doses because the body excretes excess amounts through urine. However, extremely high doses of Vitamin B6 can still cause nerve damage. Fat-soluble vitamins (A, D, E, and K) are not excreted easily and accumulate in the body, posing a significant risk of toxicity. For example, excessive Vitamin A can lead to liver damage, bone pain, and increased intracranial pressure, while too much Vitamin D can cause high blood calcium levels, leading to kidney stones and heart rhythm problems. Always stick to the recommended daily allowance unless a healthcare provider prescribes a higher dose based on lab results.
For most healthy adults who eat a varied diet including fruits, vegetables, whole grains, and lean proteins, a multivitamin is not necessary and may provide little benefit. Supplements are primarily recommended for specific groups, such as pregnant women (who need folic acid to prevent neural tube defects), older adults (who may have reduced absorption of Vitamin B12 and Vitamin D), and vegetarians or vegans (who require Vitamin B12 supplementation since it is found almost exclusively in animal products). If you are unsure whether you have a gap in your nutrition, a simple blood panel can identify specific deficiencies before you start taking supplements.
Unlike water-soluble vitamins that are excreted quickly, fat-soluble vitamins are stored in the liver and fatty tissues, meaning deficiencies develop slowly but can lead to severe issues. Signs of Vitamin A deficiency include night blindness and dry, rough skin. Vitamin D deficiency often presents as bone pain, muscle weakness, or frequent fractures due to poor calcium absorption. Vitamin E deficiency is rare but may cause nerve damage symptoms like loss of reflexes or poor coordination. Vitamin K deficiency typically manifests as easy bruising or bleeding gums because it is essential for blood clotting. If you notice these specific symptoms, consult a provider for blood testing rather than self-supplementing, as high doses of fat-soluble vitamins can be toxic.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

kontakt@hittavard.se

Ⓒ 2024. Alla rättigheter förbehålls av juxt ab

Sök
Om ossVillkor och policyVanliga frågorKontakta oss