We know that vitamins are important for us – If we get too few of them, we get ill. But what vitamins are there, and how can we take them in natural ways – e.g. via our food? We’ve prepared for you a summary of the most important and essential vitamins:
Vitamin A
Also known as axerophtol and retinol. Fat-soluble. Heat-resistant.
Effects: Important for bones, teeth, mucous membranes, skin regeneration and eyes.
Deficiency symptoms: Night blindness, weak immune system
Largest concentrations found in: Liver, dairy produce, eggs, carrots, leafy green vegetables
Daily requirement: 1mg*
Vitamin B1
Also known as aneurine and thiamine. Water-soluble. Heat-sensitive.
Effects: Carbohydrate metabolism, thyroid gland, nervous system
Deficiency symptoms: Weakness, nervous complaints, muscular disorders
Largest concentrations found in: Meat (especially pork), oatmeal, nuts and seeds
Daily requirement: 1.5-2mg*
Vitamin B2
Also known as riboflavin, lactoflavin or vitamin G. Water-soluble. Heat-resistant.
Effects: Growth, nutrient breakdown
Deficiency symptoms: Headaches, reddened skin
Largest concentrations found in: Meat, dairy produce
Daily requirement: 1.5-5mg*
Vitamin B3
Also known as niacin, nicotinamide, nicotinic acid or vitamin PP. Water-soluble. Heat-resistant.
Effects: Breakdown of proteins, fats and carbohydrates, skin health
Deficiency symptoms: Skin problems, weakness, depression
Largest concentrations found in: Meat, fish, eggs, nuts, offal, vegetables
Daily requirement: 15-20mg*
Vitamin B5
Also known as pantothenic acid. Water-soluble. Heat-sensitive.
Effects: Energy metabolism, tissue repair
Deficiency symptoms: Poor tissue repair, weakening of immune system
Largest concentrations found in: Meat, liver, eggs (vitamin B5 is found widely in foodstuffs)
Daily requirement: 10mg*
Vitamin B6
Also known as adermine, pyridoxol, pyridoxine, pyridoxal or pyridoxamine. Water-soluble.
Effects: Protein metabolism, blood formation, nerve function
Deficiency symptoms: Skin problems, weakness, anemia
Largest concentrations found in: Meat, vegetables, nuts, whole grains
Daily requirement: 2mg*
Vitamin B7
Also known as biotin, vitamin H, vitamin I or vitamin Bw. Water-soluble. Heat-resistant.
Effects: Health of skin, hair and nails, energy metabolism
Deficiency symptoms: Skin complaints, hair loss, depression, nausea, exhaustion
Largest concentrations found in: Cow’s liver, egg yolks (raw egg whites contain avidin, a substance that renders biotin practically ineffective), leafy green vegetables
Daily requirement: 0.3mg*
Vitamin B9
Also known as folic acid, vitamin M or vitamin Bc. Water-soluble. Sensitive to high heats.
Effects: DNS replication, cell maturation (especially red blood corpuscles)
Deficiency symptoms: Pernicious anemia, during pregnancy: Birth defects
Largest concentrations found in: Liver, leafy green vegetables
Daily requirement: 0.4mg*
Vitamin B12
Also known as cobalamin or erythrotin. Water-soluble. Heat-resistant.
Effects: Cell division, blood formation, nerve function
Deficiency symptoms: Brain and nerve damage, weakness, depression, psychosis, pernicious anemia
Largest concentrations found in: Liver, meat, fish, eggs, NO vegetable products
Daily requirement: 5µg*
Vitamin C
Also known as ascorbic acid. Water-soluble. Heat-sensitive.
Effects: Immune system, antioxidants, metabolism, connective tissue
Deficiency symptoms: Scurvy
Largest concentrations found in: Rosehips, green cabbage, fruit and vegetables
Daily requirement: 100mg*
Vitamin D
Also known as calcitriol or calciferol. Fat-soluble. Heat-resistant.
Effects: Calcium and phosphate levels, bone health
Deficiency symptoms: Rickets, bone softening, osteoporosis
Largest concentrations found in: Sunlight (produced by the skin), egg yolks, fish, liver
Daily requirement: 10µg*
Vitamin E
Also known as tocopherol. Fat-soluble. Heat-resistant.
Effects: Antioxidants, anti-inflammatory, immune system
Deficiency symptoms: Wrinkled/dry skin, weakness, listlessness
Largest concentrations found in: Nuts, egg yolks, fruit and vegetables
Daily requirement: 30mg*
Vitamin K
Also known as phylloquinone or menaquinone. Fat-soluble. Heat-resistant.
Effects: Coagulation factors
Deficiency symptoms: Impaired blood coagulation
Largest concentrations found in: Leafy green vegetables, cabbage, eggs, liver
Daily requirement: 120-1000µg*
*The daily requirement of all vitamins is much debated and those stated thus vary accordingly. As a rule, overdose occurs only when the daily requirement is very greatly exceeded and in practice arises only very rarely without taking vitamin supplements.
Source of overview: https://www.urgeschmack.de/vitamine-und-ihre-wirkungen/
