Vitamins are a class of nutrients contained in food that play a very important role in the physiological "metabolism" of the human body. Most vitamins cannot be produced by ourselves, but must be obtained from food. The 13 essential vitamins can be divided into two categories according to their solubility: fat-soluble vitamins and water-soluble vitamins.
Who needs vitamin supplements?
If we eat a balanced diet every day, we can get enough vitamins that our body needs. In general, vitamin deficiencies are rare, but the following groups of people may need vitamin supplements.
- Old age
- Pregnant or breastfeeding women
- Vegan
- Smokers
- Alcoholics
- Dieters
- Patients with digestive tract disease
How to choose vitamins?
Before supplementing with vitamins, it is best to ask a doctor or registered dietitian. Because vitamins are not the more the better. The best way to avoid vitamin deficiencies is to avoid partial eclipses and maintain a balanced and varied diet.
Refer to the table below to help you understand the types and functions of various vitamins so that you can make a personal choice.
| Water Soluble Vitamins |
Fat-Soluble Vitamins |
| Types |
Functions |
Types |
Functions |
Vitamin C
(Ascorbic Acid) |
Prevent gum bleeding, facilitate iron absorption, and help wound healing. |
Vitamin A |
Contributes to good vision and maintains the physiological health of the skin and surface mucous membranes. |
Vitamin B1
(Thiamin) |
Promotes the body to break down energy from starchy foods. Helps the nervous system and heart function properly. |
Vitamin D |
Promote bone and tooth growth, help calcium absorption. |
Vitamin B2
(Riboflavin) |
Promote chemical metabolism, maintain healthy skin, vision and nervous system function. |
Vitamin E |
Protects cell membranes and prevents cell aging. |
Vitamin B3
(Niacin) |
Promote chemical metabolism, maintain healthy skin, nervous and digestive system functions. |
Vitamin K |
Promote blood clotting. |
Vitamin B5
(Pantothenic Acid) |
Coordinate the role of protein and fat metabolism. |
|
|
Vitamin B6
(Pyridoxine) |
Promote normal brain function, help red blood cell formation, coordinate protein metabolism. |
|
|
Vitamin B12
(Cobalamin) |
Maintain normal nervous system function and promote red blood cell maturation. |
|
|
| Biotin |
Maintain healthy nerve tissue, skin, hair and blood cells. |
|
|
| Folic Acid |
Promote the formation of red and white blood cells. |
|
|
Related Research Information
Thomas H Jovic et al. investigated whether vitamin supplementation could be beneficial for COVID-19. According to their investigations, vitamins A to E highlight potential beneficial roles in combating COVID-19 through antioxidant effects, immune modulation, enhancement of natural barriers and local paracrine signaling.[1]
Wen Liu et al. found that vitamin D deficiency was associated with disturbances in cholesterol homeostasis in patients with mild cognitive impairment. The researchers noted that vitamin D supplementation may improve cognitive function by regulating cholesterol metabolism. These findings provide a basis for improving cognitive health and reducing hypercholesterolemia.[2]
References
- Jovic, T.H. et al. (2020). "Could Vitamins Help in the Fight Against COVID-19?" Nutrients 12, 2550.
- Wen Liu et al. (2021). "Vitamin D Deficiency Is Associated with Disrupted Cholesterol Homeostasis in Patients with Mild Cognitive Impairment." The Journal of Nutrition 151(12): 3865–3873.
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