Essential Vitamins: Functions and Deficiency Symptoms
A comprehensive and straightforward list of the 13 essential vitamins, detailing their primary biological functions and common symptoms of deficiency for better understanding and health management.
1.
Vitamin A
Functions: Supports normal vision, integrity of epithelial cells (mucous membranes and skin), reproduction, embryonic development, growth, and immune response.
Deficiency symptoms: Ocular disturbances leading to blindness, growth retardation, dry skin, diarrhea, vulnerability to infection.
2.
Vitamin B1 (Thiamin)
Functions: Component of a coenzyme in carbohydrate metabolism; supports normal nerve function.
Deficiency symptoms: Impairment of the nerves and heart muscle wasting.
3.
Vitamin B2 (Riboflavin)
Functions: Component of coenzymes required for energy production and lipid, vitamin, mineral, and drug metabolism; acts as an antioxidant.
Deficiency symptoms: Inflammation of the skin, tongue, and lips; ocular disturbances; nervous symptoms.
4.
Vitamin B3 (Niacin)
Functions: Component of coenzymes used broadly in cellular metabolism, oxidation of fuel molecules, and fatty acid and steroid synthesis.
Deficiency symptoms: Skin lesions, gastrointestinal disturbances, nervous symptoms.
5.
Vitamin B5 (Pantothenic Acid)
Functions: As a component of coenzyme A, essential for metabolism of carbohydrate, protein, and fat; cofactor for elongation of fatty acids.
Deficiency symptoms: Weakness, gastrointestinal disturbances, nervous symptoms, fatigue, sleep disturbances, restlessness, nausea.
6.
Vitamin B6
Functions: Component of coenzymes in metabolism of amino acids and other nitrogen-containing compounds; synthesis of hemoglobin, neurotransmitters; regulation of blood glucose levels.
Deficiency symptoms: Dermatitis, mental depression, confusion, convulsions, anemia.
7.
Vitamin B7 (Biotin)
Functions: Cofactor in carbohydrate, fatty acid, and amino acid metabolism.
Deficiency symptoms: Dermatitis, hair loss, conjunctivitis, neurological symptoms.
8.
Vitamin B9 (Folic Acid or Folate)
Functions: Component of coenzymes in DNA synthesis, metabolism of amino acids; required for cell division, maturation of red blood cells.
Deficiency symptoms: Impaired formation of red blood cells, weakness, irritability, headache, palpitations, inflammation of mouth, neural tube defects in fetus.
9.
Vitamin B12 (Cobalamin)
Functions: Cofactor for enzymes in metabolism of amino acids (including folic acid) and fatty acids; required for new cell synthesis, normal blood formation, and neurological function.
Deficiency symptoms: Smoothness of the tongue, gastrointestinal disturbances, nervous symptoms.
10.
Vitamin C (Ascorbic Acid)
Functions: Acts as an antioxidant; supports synthesis of collagen, carnitine, amino acids, and hormones; enhances immune function; improves absorption of nonheme iron from plant foods.
Deficiency symptoms: Swollen and bleeding gums, soreness and stiffness of the joints and lower extremities, bleeding under the skin and in deep tissues, slow wound healing, anemia.
11.
Vitamin D
Functions: Maintenance of blood calcium and phosphorus levels, proper mineralization of bones.
Deficiency symptoms: Defective bone growth in children, soft bones in adults.
12.
Vitamin E
Functions: Acts as an antioxidant; interrupts free radical chain reactions; protects polyunsaturated fatty acids and cell membranes.
Deficiency symptoms: Peripheral neuropathy, breakdown of red blood cells.
13.
Vitamin K
Functions: Synthesis of proteins involved in blood coagulation and bone metabolism.
Deficiency symptoms: Impaired clotting of the blood and internal bleeding.
