Vitamins are tiny nutrients with huge responsibilities. From keeping your immune system strong to supporting brain function, bones, vision, and energy levels, vitamins are essential for everyday health. But where do they come from, and how much do we really need?

This guide breaks down the most clinically important vitamins, their best food sources, and recommended daily intakes based on WHO guidelines.

What Are Vitamins?

Vitamins are organic compounds your body needs in small amounts to function properly. Since most vitamins cannot be made by the body, they must come from food or supplements.

1. Vitamin A (Retinol)

  • Why it matters: Supports vision, immune function, and skin health
  • Rich sources: Liver
  • Common foods: Milk, dairy products, eggs, fish oils
  • Daily intake:
    • Men: 700 µg
    • Women: 600 µg

2. Vitamin D (Cholecalciferol)

  • Why it matters: Essential for strong bones and calcium absorption
  • Rich sources: Fish oils
  • Other sources: Sunlight exposure, egg yolks, fortified cereals\
  • Daily intake: 10 µg for adults over 65 or with limited sun exposure

3. Vitamin E (Tocopherol)

  • Why it matters: Powerful antioxidant, protects cells from damage
  • Rich sources: Sunflower oil
  • Other sources: Vegetables, nuts, seed oils
  • Safe intake:
    • Men: 4 mg
    • Women: 3 mg

4. Vitamin K (Phylloquinone & Menaquinone)

  • Why it matters: Blood clotting and bone health
    Sources:
    • Soya oil
    • Green leafy vegetables
    • Produced by healthy gut bacteria
    • Safe intake: 1 µg per kg body weight

5. Vitamin B1 (Thiamin)

  • Why it matters: Energy metabolism and nerve function
  • Rich source: Pork
  • Other sources: Cereals, grains, beans
  • Daily intake: 0.8 mg per 2000 kcal

6. Vitamin B2 (Riboflavin)

  • Why it matters: Energy production and cell growth
  • Rich source: Milk
  • Other sources: Dairy products, breakfast cereals, bread
  • Daily intake:
    • Men: 1.3 mg
    • Women: 1.1 mg\

7. Vitamin B3 (Niacin)

  • Why it matters: Supports digestion, skin, and nervous system
  • Sources: Meat, cereals
  • Daily intake:
    • Men: 17 mg
    • Women: 13 mg 

8. Vitamin B6 (Pyridoxine)

  • Why it matters: Brain development and immune support
  • Sources: Meat, fish, potatoes, bananas
  • Daily intake:
    • Men: 1.4 mg
    • Women: 1.2 mg

9. Folate (Vitamin B9)

  • Why it matters: DNA synthesis and red blood cell formation
  • Rich source: Liver
  • Other sources: Green leafy vegetables, fortified cereals
  • Daily intake: 200 µg

10. Vitamin B12 (Cobalamin)

  • Why it matters: Nerve function and red blood cell production
  • Sources: Animal products, bacterial synthesis in the gut
  • Daily intake: 1.5 µg

11. Biotin

  • Why it matters: Metabolism of fats, carbs, and proteins
  • Rich source: Egg yolk
  • Other sources: Intestinal flora
  • Safe intake: 10–200 µg

12. Vitamin C (Ascorbic Acid)

  • Why it matters: Immunity, wound healing, antioxidant protection
  • Rich source: Citrus fruits
  • Other sources: Fresh fruits and vegetables
  • Daily intake: 40 mg

If you are suffering from any health issues related to vitamin deficiency or excess, please consult us for professional medical advice and proper treatment.

 

Get Best nutrition related ayurvedic treatment in ahmdabad at Aagneya ayurved panchkarma hospital.

 

For more information:

Dr. Milan Prajapati (M.D.ayuved)

Contact no: 9724575599

Aagneya Ayurveda Panchkarma Hospital

www.drprajapatis.com

All mediclaim facilities are available.