.webp)
Why vitamins are essential for our body In today’s fast-paced world, maintaining good health has become more important than ever. Amid the...
In today’s fast-paced world, maintaining good health has become more important than ever. Amid the hustle and bustle of daily life, our bodies require a steady supply of essential nutrients to function properly. Among these nutrients, vitamins play a crucial role in supporting everything from immune function and energy production to skin health and cognitive performance. Despite their importance, many people remain unaware of the different types of vitamins, their functions, sources, and the consequences of deficiency.
This comprehensive guide explores
the 13 essential vitamins required by the human body, detailing their roles,
dietary sources, recommended daily intake, and potential health benefits.
Whether you're a health enthusiast, someone managing a specific condition, or
simply looking to improve your well-being, understanding the role of vitamins
is a foundational step toward achieving optimal health.
What Are Vitamins?
Vitamins are organic compounds
that are vital for normal physiological functions. Unlike macronutrients such
as carbohydrates, proteins, and fats, vitamins are needed in smaller amounts
but are indispensable for maintaining health. They cannot be synthesized by the
body in sufficient quantities (with a few exceptions), so they must be obtained
through diet or supplements.
Vitamins are broadly classified
into two categories based on their solubility:
1. Fat-soluble vitamins: These
dissolve in fats and oils and are stored in the body's fatty tissues and liver.
They include Vitamins A, D, E, and K.
2. Water-soluble vitamins: These
dissolve in water and are not stored in large amounts. Excess amounts are
excreted through urine. This group includes Vitamin C and the B-complex
vitamins (B1, B2, B3, B5, B6, B7, B9, B12).
Each vitamin has a unique set of
functions, and deficiencies can lead to serious health issues. Let's dive into
each essential vitamin in detail.
Vitamin A: The Vision and Immunity Booster
Functions and Benefits
Vitamin A is a fat-soluble
vitamin best known for its role in maintaining healthy vision. It is a key
component of rhodopsin, a protein in the eyes that allows us to see in
low-light conditions. A deficiency in Vitamin A can lead to night blindness
and, in severe cases, xerophthalmia, which may result in permanent blindness.
Beyond vision, Vitamin A supports
immune function by maintaining the integrity of mucosal surfaces in the
respiratory, gastrointestinal, and urinary tracts—our first line of defense
against pathogens. It also plays a vital role in cell growth and differentiation,
making it essential for tissue repair and development, particularly during
fetal growth and childhood.
Additionally, Vitamin A
contributes to skin health by regulating keratin production and promoting cell
turnover, which can help manage conditions like acne and psoriasis.
Sources
Vitamin A comes in two forms:
Preformed Vitamin A (retinol):
Found in animal products such as liver, fish oils, dairy products (milk,
cheese, butter), and eggs.
Provitamin A carotenoids (like
beta-carotene): Found in colorful fruits and vegetables such as carrots, sweet
potatoes, spinach, kale, cantaloupe, and red peppers. The body converts
beta-carotene into active Vitamin A as needed.
Recommended Daily Intake (RDI)
Adult men: 900 mcg RAE (Retinol Activity
Equivalents)
Adult women: 700 mcg RAE
Pregnant women: 770 mcg RAE
Breastfeeding women: 1,300 mcg RAE
Deficiency and Toxicity
Deficiency is common in
developing countries and can lead to impaired immunity, dry skin, and eye
disorders. On the other hand, excessive intake of preformed Vitamin A
(especially from supplements or liver) can lead to hypervitaminosis A, causing
symptoms like dizziness, nausea, headaches, and even liver damage. Carotenoids
from plant sources are safer, as the body regulates their conversion to
retinol.
Vitamin B1 (Thiamine): The Energy Activator
Functions and Benefits
Thiamine, or Vitamin B1, is a
water-soluble vitamin essential for energy metabolism. It acts as a coenzyme in
the breakdown of carbohydrates, converting glucose into usable energy. This
makes it particularly important for the brain and nervous system, which rely
heavily on glucose for fuel.
Thiamine also supports nerve
function and muscle contraction, including that of the heart. It plays a role
in the synthesis of neurotransmitters like acetylcholine, which is involved in
memory and learning.
Sources
Rich sources of thiamine include
whole grains, fortified cereals, legumes (like lentils and black beans), pork,
nuts, seeds, and yeast.
Recommended Daily Intake (RDI)
Men: 1.2 mg
Women: 1.1 mg
Pregnant/Breastfeeding women: 1.4 mg
Deficiency and Toxicity
A deficiency in thiamine leads to
beriberi, which manifests in two forms:
Wet beriberi: Affects the
cardiovascular system, causing heart failure and edema.
Dry beriberi: Impacts the nervous
system, leading to tingling, muscle weakness, and paralysis.
Another serious condition,Wernicke-Korsakoff
syndrome, is common in chronic alcoholics due to poor nutrition and impaired
thiamine absorption. Symptoms include confusion, ataxia (loss of coordination),
and memory loss.
Thiamine toxicity is rare due to
its water-soluble nature, with excess excreted in urine.
Vitamin B2 (Riboflavin): The Glow Vitamin
Functions and Benefits
Riboflavin is essential for
energy production, cellular function, and metabolism. It helps convert food
into energy by acting as a precursor to two key coenzymes: FAD (flavin adenine
dinucleotide) and FMN (flavin mononucleotide), which are involved in the
electron transport chain.
It also plays a role in
maintaining healthy skin, eyes, and nerve function. Riboflavin acts as an
antioxidant, helping to combat free radicals and reduce oxidative stress.
Sources
Dairy products (milk, yogurt,
cheese), eggs, lean meats, green leafy vegetables, almonds, and fortified
grains.
Recommended Daily Intake (RDI)
Men: 1.3 mg
Women: 1.1 mg
Pregnant women: 1.4 mg
Breastfeeding women: 1.6 mg
Deficiency and Toxicity
Deficiency (ariboflavinosis)
causes symptoms such as sore throat, redness and swelling of the mouth and
throat, cracks at the corners of the mouth (cheilosis), and a magenta-colored
tongue. It can also lead to skin disorders and anemia.
Riboflavin is generally safe, and
toxicity is extremely rare. Excess intake may turn urine bright yellow—a
harmless condition known as flavinuria.
Vitamin B3 (Niacin): The Cholesterol Regulator
Functions and Benefits
Niacin is crucial for over 400
enzymatic reactions, particularly those involved in energy metabolism. It helps
convert carbohydrates, fats, and proteins into energy. Niacin also supports DNA
repair and cell signaling.
One of its most notable benefits
is its role in cardiovascular health. High-dose niacin (prescribed as a
medication) can increase HDL ("good") cholesterol and lower LDL
("bad") cholesterol and triglycerides.
Sources
Found in poultry, fish
(especially tuna and salmon), beef, peanuts, mushrooms, whole grains, and
fortified cereals.
Recommended Daily Intake (RDI)
Men: 16 mg NE (Niacin Equivalents)
Women: 14 mg NE
Pregnant women: 18 mg NE
Breastfeeding women: 17 mg NE
Deficiency and Toxicity
Deficiency causes pellagra,
characterized by the "3 Ds": dermatitis, diarrhea, and dementia. If
untreated, it can lead to death.
High doses of supplemental niacin
(not from food) can cause **niacin flush**—a temporary but uncomfortable
redness, warmth, and itching of the skin. Long-term high doses may lead to
liver damage, gastrointestinal issues, and impaired glucose tolerance.
Vitamin B5 (Pantothenic Acid): The Universal
Vitamin
Functions and Benefits
Pantothenic acid is involved in
the synthesis of coenzyme A (CoA), a molecule essential for fatty acid
metabolism and the production of energy from fats and carbohydrates. It also
plays a role in the synthesis of cholesterol, steroid hormones, and neurotransmitters.
Because it is found in almost all
foods, deficiency is rare.
Sources
Widespread in foods: meat, whole
grains, avocados, broccoli, sweet potatoes, mushrooms, and legumes.
Recommended Daily Intake (RDI)
Adults: 5 mg
Pregnant women: 6 mg
Breastfeeding women: 7 mg
Deficiency and Toxicity
Deficiency is extremely rare and
usually only seen in cases of severe malnutrition. Symptoms include fatigue,
irritability, numbness, and muscle cramps.
No toxicity has been reported
from dietary or supplemental sources.
Vitamin B6 (Pyridoxine): The Mood and
Metabolism Manager
Functions and Benefits
Vitamin B6 is involved in more
than 100 enzyme reactions, primarily related to protein metabolism. It is
essential for brain development and function, helping produce neurotransmitters
like serotonin (mood regulation), dopamine (pleasure and motivation), and GABA
(calming effect).
It also supports immune function
and hemoglobin production, aiding in the prevention of anemia.
Sources
Poultry, fish, potatoes,
chickpeas, bananas, fortified cereals, and dark leafy greens.
Recommended Daily Intake (RDI)
Adults: 1.3 mg
Men over 50: 1.7 mg
Women over 50: 1.5 mg
Pregnant women: 1.9 mg
Breastfeeding women: 2.0 mg
Deficiency and Toxicity
Deficiency can lead to microcytic
anemia, depression, confusion, weakened immune function, and skin rashes.
High-dose supplementation (over
100 mg/day long-term) can cause sensory neuropathy—numbness, tingling, and loss
of coordination in the limbs. This is usually reversible upon discontinuation.
Vitamin B7 (Biotin): The Beauty Vitamin
Functions and Benefits
Biotin is best known for
promoting healthy hair, skin, and nails. It acts as a coenzyme in the
metabolism of fatty acids, amino acids, and glucose. It also plays a role in
gene regulation and cell signaling.
Sources
Egg yolks, organ meats, nuts,
seeds, salmon, sweet potatoes, and certain vegetables like spinach and
broccoli.
Recommended Daily Intake (RDI)
Adults: 30 mcg
Pregnant women: 30 mcg
Breastfeeding women: 35 mcg
Deficiency and Toxicity
Deficiency is rare but can occur
in people who consume raw egg whites regularly (which contain avidin, a protein
that binds biotin and prevents absorption). Symptoms include hair loss, skin
rashes, brittle nails, and neurological issues like depression and lethargy.
Biotin is non-toxic, and no upper
limit has been established.
Vitamin B9 (Folate/Folic Acid): The Pregnancy
Essential
Functions and Benefits
Folate (natural form) and folic
acid (synthetic form) are critical for DNA synthesis and repair, and for cell
division. This makes it especially important during periods of rapid growth,
such as pregnancy and infancy.
Folate helps prevent neural tube
defects (NTDs) like spina bifida and anencephaly in developing fetuses. It also
plays a role in red blood cell formation and helps lower homocysteine levels,
reducing the risk of cardiovascular disease.
Sources
Leafy greens (spinach, kale),
legumes, citrus fruits, avocados, fortified grains, and liver.
Recommended Daily Intake (RDI)
Adults: 400 mcg DFE (Dietary Folate
Equivalents)
Pregnant women: 600 mcg DFE
Breastfeeding women: 500 mcg DFE
Deficiency and Toxicity
Deficiency causes megaloblastic
anemia (large, immature red blood cells) and increases the risk of birth
defects. It may also elevate homocysteine, contributing to heart disease.
Excess folic acid from
supplements can mask a Vitamin B12 deficiency, potentially leading to
irreversible nerve damage. Hence, it's important to balance intake.
Vitamin B12 (Cobalamin): The Nerve and Blood
Guardian
Functions and Benefits
Vitamin B12 is essential for
nerve function, DNA synthesis, and red blood cell formation. It works closely
with folate and is crucial for maintaining the myelin sheath that protects
nerve fibers.
Deficiency can lead to pernicious
anemia and neurological damage.
Sources
Found almost exclusively in
animal products: meat, fish, poultry, eggs, dairy, and fortified plant-based
foods (like nutritional yeast and some cereals).
Recommended Daily Intake (RDI)
Adults: 2.4 mcg
Pregnant women: 2.6 mcg
Breastfeeding women: 2.8 mcg
Deficiency and Toxicity
Deficiency is common in
vegetarians, vegans, and older adults with reduced stomach acid (needed to
absorb B12). Symptoms include fatigue, weakness, constipation, nerve problems
(numbness, tingling), memory issues, and mood changes.
B12 is water-soluble and
non-toxic. No upper limit has been set.
Vitamin C (Ascorbic Acid): The Immune Defender
Functions and Benefits
Vitamin C is a powerful
antioxidant that protects cells from oxidative stress. It is essential for
collagen synthesis, which supports skin, blood vessels, bones, and cartilage.
It also enhances iron absorption from plant-based foods and supports immune function
by stimulating white blood cell activity.
It plays a role in wound healing
and may reduce the duration and severity of colds.
Sources
Citrus fruits (oranges, lemons,
grapefruits), strawberries, kiwi, bell peppers, broccoli, tomatoes, and
potatoes.
Recommended Daily Intake (RDI)
Men: 90 mg
Women: 75 mg
Smokers: +35 mg (due to increased oxidative
stress)
Pregnant women: 85 mg
Breastfeeding women: 120 mg
Deficiency and Toxicity
Deficiency causes **scurvy**,
characterized by fatigue, gum disease, joint pain, poor wound healing, and
bruising.
High doses (over 2,000 mg/day)
may cause gastrointestinal upset (diarrhea, nausea) and increase the risk of
kidney stones in susceptible individuals.
Vitamin D: The Sunshine Vitamin
Functions and Benefits
Vitamin D is unique because the
body can synthesize it when the skin is exposed to sunlight. It functions as a
hormone and is crucial for calcium absorption, bone health, and immune
modulation.
It helps prevent rickets in
children and osteomalacia in adults. Emerging research links adequate Vitamin D
levels to reduced risks of autoimmune diseases, certain cancers, and
depression.
Sources
Sunlight (UVB rays), fatty fish
(salmon, mackerel), fish liver oils, fortified milk, cereals, and egg yolks.
Recommended Daily Intake (RDI)
Adults up to age 70: 600 IU (15 mcg)
Adults over 70: 800 IU (20 mcg)
Infants: 400 IU
Deficiency and Toxicity
Deficiency is widespread,
especially in people with limited sun exposure, darker skin, or obesity. It
leads to weak bones, muscle pain, and increased infection risk.
Toxicity (hypervitaminosis D) is
rare but can occur from excessive supplementation, leading to hypercalcemia
(high blood calcium), which may cause nausea, kidney stones, and heart rhythm
issues.
Vitamin E: The Antioxidant Protector
Functions and Benefits
Vitamin E is a fat-soluble
antioxidant that protects cell membranes from oxidative damage by neutralizing
free radicals. It supports immune function and helps widen blood vessels and
prevent blood clots.
It may also play a role in skin
health and anti-aging.
Sources
Nuts (almonds, peanuts), seeds
(sunflower), vegetable oils (sunflower, safflower), spinach, and broccoli.
Recommended Daily Intake (RDI)
Adults: 15 mg (22.4 IU)
Breastfeeding women: 19 mg
Deficiency and Toxicity
Deficiency is rare but can occur
in people with fat malabsorption disorders. Symptoms include nerve and muscle
damage, vision problems, and weakened immunity.
High-dose supplements may
increase the risk of bleeding, especially in people on blood thinners. The
upper limit is set at 1,000 mg/day.
Vitamin K: The Clotting and Bone Health
Vitamin
Functions and Benefits
Vitamin K is essential for blood
clotting and bone metabolism. It activates proteins that help form clots to
stop bleeding (prothrombin) and proteins involved in bone mineralization
(osteocalcin).
There are two main forms:
Vitamin K1 (phylloquinone): Found
in green leafy vegetables.
Vitamin K2 (menaquinone):
Produced by gut bacteria and found in fermented foods like natto and some
cheeses.
Sources
Kale, spinach, broccoli, Brussels
sprouts, cabbage, and fermented soy (natto).
Recommended Daily Intake (RDI)
Men: 120 mcg
Women: 90 mcg
Deficiency and Toxicity
Deficiency is rare in adults but
can occur in newborns (who lack gut bacteria) or people on long-term antibiotic
therapy. It leads to excessive bleeding and poor bone health.
Toxicity from natural forms is
extremely rare. Synthetic forms (like K3) are not recommended due to potential
toxicity.
How to Get All Essential Vitamins
The best way to obtain all
essential vitamins is through a **balanced, varied diet** rich in whole foods:
Fruits and vegetables: Provide
Vitamins A, C, K, and some B vitamins.
Whole grains: Rich in B vitamins
and Vitamin E.
Lean proteins and dairy: Supply
B12, B2, B3, and Vitamin D.
Healthy fats and oils: Carry
fat-soluble vitamins (A, D, E, K).
Fortified foods: Can help fill
gaps, especially for Vitamin D and B12 in plant-based diets.
Supplements may be necessary for
certain populations:
Pregnant women (folic acid, iron, D)
Older adults (B12, D)
Vegans (B12, D, possibly others)
People with malabsorption issues
Always consult a healthcare
provider before starting supplements.
Common Myths About Vitamins
1."More is better":
Excessive intake of certain vitamins (A, D, E, K, B6) can be harmful.
2. "Supplements can replace
a poor diet": Supplements are not a substitute for nutrient-dense whole
foods.
3. "All vitamins are safe
because they’re natural": Natural doesn’t always mean safe—doses matter.
4. "You need megadoses to
stay healthy": Most people meet their needs with a balanced diet.
Signs of Vitamin Deficiency
Common warning signs include:
Fatigue and weakness
Poor wound healing
Hair loss
Skin rashes or dryness
Brittle nails
Frequent infections
Mood changes
Tingling or numbness
Vision problems
If you experience persistent
symptoms, consult a healthcare professional for testing.
Conclusion: Building a Vitamin-Rich Lifestyle
Vitamins are indispensable for
life. Each of the 13 essential vitamins plays a unique and vital role in
maintaining our health, from supporting our immune system and energy levels to
protecting our bones, skin, and mental well-being.
While supplements have their
place, the foundation of good health lies in a diverse, nutrient-rich diet.
Embrace colorful fruits and vegetables, whole grains, lean proteins, and
healthy fats. Spend time in the sun for Vitamin D, and consider your individual
needs—especially if you're pregnant, aging, or following a restrictive diet.
By understanding the essential
vitamins and how to incorporate them into your lifestyle, you empower yourself
to live a healthier, more vibrant life. Remember: small, consistent choices
today can lead to significant health benefits tomorrow.
Final Tips for Optimal Vitamin
Intake
Eat a rainbow of fruits and
vegetables daily.
Choose whole grains over refined ones.
Include a variety of protein sources.
Limit processed foods and added sugars.
Consider a multivitamin if dietary gaps exist.
Get regular blood work to monitor nutrient
levels.
Stay informed and consult professionals when
needed.
Vitamins are not magic bullets,
but they are essential tools in the pursuit of lifelong wellness. Invest in
your health today—one vitamin at a time.
Common Doubt Clarified
1. What are vitamins?
Vitamins are organic compounds
that the body needs in small amounts to function properly. They are essential
for growth, immunity, energy production, and overall health.
2. How many essential vitamins
are there?
There are 13 essential vitamins:
A, C, D, E, K, and eight B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12).
3. What is the difference between
fat-soluble and water-soluble vitamins?
Fat-soluble vitamins (A, D, E, K)
dissolve in fat and are stored in the body. Water-soluble vitamins (B-complex
and C) dissolve in water and are excreted if not used, so they need regular
replenishment.
4. Can the body produce any
vitamins on its own?
Yes, the body can produce Vitamin
D when the skin is exposed to sunlight and small amounts of Vitamin K and B7
(biotin) via gut bacteria. However, most vitamins must come from food or
supplements.
5. Why are vitamins important for
health?
Vitamins support vital processes
like immune function, energy metabolism, cell repair, blood clotting, and brain
health. Deficiencies can lead to serious health problems.
6. What does Vitamin A do?
Vitamin A supports vision
(especially night vision), immune function, skin health, and cell growth.
7. Can too much Vitamin A be
harmful?
Yes. Excess preformed Vitamin A
(from animal sources or supplements) can cause toxicity, leading to liver
damage, birth defects, and bone issues. Plant-based beta-carotene is safer.
8. What foods are high in Vitamin
C?
Citrus fruits, strawberries, bell
peppers, broccoli, kiwi, and tomatoes are excellent sources of Vitamin C.
9. Does Vitamin C prevent colds?
It doesn’t prevent colds for most
people, but it may reduce the duration and severity of symptoms, especially in
those under physical stress.
10. How does Vitamin D support
bone health?
Vitamin D helps the body absorb
calcium, which is essential for strong bones and teeth. Deficiency can lead to
rickets in children and osteomalacia in adults.
11. Who is at risk of Vitamin D
deficiency?
People with limited sun exposure,
darker skin, older adults, obese individuals, and those with malabsorption
disorders are at higher risk.
12. What is the best source of
Vitamin B12?
Animal products like meat, fish,
eggs, and dairy are the primary sources. Vegans often need fortified foods or
supplements.
13. Can vegetarians and vegans
get enough vitamins?
Yes, but they may need to
supplement or consume fortified foods for Vitamin B12, Vitamin D, and sometimes
iron and omega-3s.
14. Why is folic acid important
during pregnancy?
Folic acid (Vitamin B9) helps
prevent neural tube defects like spina bifida in developing fetuses. Women are
advised to take 400–600 mcg daily before and during early pregnancy.
15. What is the role of Vitamin
K?
Vitamin K is essential for blood
clotting and bone health. It activates proteins involved in coagulation and
bone mineralization.
16. Does cooking destroy
vitamins?
Yes, especially water-soluble
vitamins like C and B-complex. Boiling can leach nutrients, while steaming,
microwaving, or stir-frying helps preserve them.
17. Is biotin good for hair and
nails?
Biotin (Vitamin B7) supports
keratin production and may improve hair and nail strength in people with a
deficiency. Benefits for those with adequate levels are less clear.
18. Can you get Vitamin B12 from
plant foods?
Not reliably. Some plant foods
like nutritional yeast are fortified with B12, but unfortified plant foods do
not provide active B12.
19. What are the symptoms of
Vitamin B6 deficiency?
Symptoms include anemia,
depression, confusion, weakened immunity, skin rashes, and neurological issues.
20. Is Vitamin E only for skin
health?
No. While it benefits skin as an
antioxidant, Vitamin E also protects cells from damage, supports immune
function, and helps prevent blood clots.
21. What are common signs of
vitamin deficiency?
Fatigue, hair loss, brittle
nails, poor wound healing, frequent infections, mood changes, and skin problems
may indicate a deficiency.
22. How do I know if I’m
deficient in a vitamin?
Blood tests can detect
deficiencies. Common ones include Vitamin D, B12, and iron (though iron is a
mineral, not a vitamin).
23. Can vitamin deficiency cause
depression?
Yes. Low levels of B12, B6,
folate, and Vitamin D have been linked to mood disorders, including depression.
24. What happens if you don’t get
enough Vitamin K?
Deficiency can cause excessive
bleeding, easy bruising, and poor bone health. It’s rare in adults but can
occur in newborns or those on long-term antibiotics.
25. Is scurvy still a problem
today?
Rare, but it can occur in people
with extremely poor diets, alcoholism, or malabsorption issues. Symptoms
include bleeding gums, fatigue, and joint pain.
26. Should I take a multivitamin
every day?
Not necessarily. If you eat a
balanced diet, you may not need one. However, certain groups (pregnant women,
older adults, vegans) may benefit.
27. Are vitamin supplements safe?
Most are safe when taken as
directed, but high doses of fat-soluble vitamins (A, D, E, K) can be toxic.
Always follow recommended dosages.
28. Can I overdose on vitamins?
Yes, especially with fat-soluble
vitamins. For example, too much Vitamin A or D can lead to serious health
issues. Water-soluble vitamins are less risky but can still cause problems in
excess (e.g., B6 neuropathy).
29. Do vitamin supplements
expire?
Yes. Expired supplements may lose
potency and effectiveness. Always check the expiration date and store them
properly.
30. Can vitamins interact with
medications?
Yes. For example, Vitamin K can
interfere with blood thinners like warfarin, and high-dose Vitamin E may
increase bleeding risk. Always consult your doctor.
31. Are natural vitamins better
than synthetic ones?
Not necessarily. Both forms can
be effective. For example, synthetic folic acid is well-absorbed, and many
supplements use bioavailable forms of vitamins.
32. When is the best time to take
vitamins?
Fat-soluble vitamins (A, D, E, K)
are best taken with a meal containing fat. B-complex and Vitamin C can be taken
with or without food, but on an empty stomach may cause nausea in some.
33. Can children take adult
vitamins?
No. Children have different
nutritional needs. Always use age-appropriate supplements and consult a
pediatrician.
34. Do athletes need more
vitamins?
Athletes may have higher needs
for B vitamins (energy metabolism) and antioxidants (C and E) due to increased
physical stress. However, a balanced diet usually covers these needs.
35. Can I get all the vitamins I
need from food?
Ideally, yes. A diverse diet rich
in fruits, vegetables, whole grains, lean proteins, and healthy fats can
provide all essential vitamins. Supplements help fill gaps when diet falls
short.
Medical Disclaimer: The
information provided on this website is for general educational and
informational purposes only and is not intended as a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of
your physician or other qualified health provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice
or delay in seeking it because of something you have read on this website.
No comments