The most important vitamins for the human body

Vitamins are organic molecules (or families of molecules) that participate in many essential processes in our physiology, such as cell growth and regeneration, the immune system or the central nervous system (CNS).

In this article, we will first recall the specific characteristics of vitamins and then we will see through a glossary, which vitamins are essential for good long-term health .

• The specific characteristics of vitamins

Vitamins cannot be synthesized by the body * and must be provided through food .

* Certain molecular forms are produced by the body but from precursors of external origin, such as beta-carotene called provitamin A.

They act on target functions of the body at very low doses specific to each (hence the definition of specific daily needs), this is the notion of micro-nutrition: molecules present in small quantities but which have a significant impact on proper physiological functioning.

Vitamin deficiency disrupts the body's functioning. Long-term deficiencies can have irreversible effects (e.g., on the nervous system for vitamin B12, scurvy for vitamin C).

It is interesting to note that hormones have characteristics very similar to those of vitamins (targeted actions and low doses) but that these are synthesized by the body.

Vitamin A

Vitamin A or retinol and its derivatives (retinal etc.) are particularly important for the functioning of the eyes (synthesis of eye pigments), bone growth and good hydration of the skin.

Vitamin A intake can come from different sources.

For example, dietary sources of vitamin A in its retinol form are found in animal products, including oily fish oils, butter, and eggs.
Vitamin A can also come from carotenoids (including Beta carotene) present in large quantities in certain plants (carrots, apricots, spinach, pumpkins) which are precursors that the body knows how to convert into vitamin A. These carotenoids are also called "Provitamin A".

Vitamin A deficiency in children can lead to growth disorders, and in adults, the most common disorders are vision problems (hypersensitivity to light, near-twilight blindness) and skin lesions.

B vitamins

B1, B2, B3, B5, B6, B8, B9 and B12 are the different B vitamins essential to our body.
It should be noted that the same vitamin can be involved in various physiological functions. Some even have very similar properties, such as B6, B9, and B12.

Vitamin B1 or thiamine

Thiamine or vitamin B1 is involved in carbohydrate metabolism for muscles and the brain, alcohol breakdown, energy production and nervous system function.

A vitamin B1 deficiency can lead to the onset of Gayet-Wernicke syndrome, heart failure (beriberi) or even irreversible neurological damage.

Dried vegetables, pork, nuts such as walnuts, offal, and whole grains are important sources of vitamin B1.

Vitamin B2 or riboflavin

Vitamin B2 is naturally present in large quantities in all foods of animal origin such as meat, fish, and dairy products. Green vegetables also contain it in large quantities.

Riboflavin is essential for vision, the production of keratin and red blood cells, iron metabolism and the reduction of fatigue.

A vitamin B2 deficiency remains exceptional.

Vitamin B3 or PP

Vitamin B3 is also called niacin . Foods rich in vitamin B3 are of animal origin, mainly fatty fish (salmon, tuna) and red or white meat.

It interacts in many metabolic reactions, particularly those linked to hypercholesterolemia, brain function or atherosclerosis.

Vitamin B5 or pantothenic acid

Pantothenic acid plays a role in the transport of oxygen in the blood, in the metabolism of lipids, carbohydrates and proteins. B5 contributes to normal intellectual performance.

Foods rich in vitamin B5 include raw mushrooms, peanuts, oatmeal, eggs, and offal. Deficiency cases are very rare.

Vitamin B6

The term B6 refers not to one molecule, but to six . These are involved in processes related to DNA synthesis, red blood cell production, the immune system, the central nervous system, and amino acid metabolism.

To cover your daily needs, you should favor foods rich in vitamin B6 such as bananas, potatoes, rice, oily fish or even offal.

Vitamin B6 deficiency can cause anemia . It is often associated with symptoms such as depression or mood disorders.

Vitamin B8 or biotin

Vitamin B8 goes by many names, including biotin, vitamin H , and vitamin B7. Each is the same molecule. It is essential because it contributes to the production of energy at the cellular level from nutrients. It also contributes to the immune system, gluconeogenesis (sugar production by the liver), and the synthesis of fatty and amino acids.

To avoid vitamin B8 deficiency, eat meat, organ meats, legumes and nuts.

Vitamin B9 or folic acid

Vitamin B9 also called "folic acid" is involved in many functions such as:

• production of amino acids essential for growth and cell renewal;
• synthesis of neurotransmitters (CNS);
• production of red blood cells;
• production of genetic material.

Vitamin B9 is present in many foods such as orange juice, legumes, nuts, offal, eggs and leafy vegetables.

Vitamin B9 deficiencies are common in pregnant women . The use of dietary supplements is often prescribed.

Vitamin B12 or cobalamin

Cobalamin contributes to the formation of red blood cells, the proper functioning of the nervous system and the reduction of the risk of cardiovascular disease.

Vitamin B12 plays a key role in pregnant women by helping to increase blood volume during pregnancy. It is also essential for the proper development of the baby's nervous system.

Foods rich in vitamin B12 are mostly of animal origin (offal, seafood, etc.). Plant foods do not provide sufficient amounts of vitamin B12, and all people on a totally or predominantly plant-based diet must take supplements. There are also other categories with increased risks of deficiency linked to lower absorption of vitamin B12 (treatment of type 2 diabetes with Metformin, etc.)

The initial consequences of a vitamin B12 deficiency or lack in adults are numerous: chronic fatigue, decreased appetite, irritability, memory loss, and difficulty moving. In the long term, damage to the nervous system can be difficult to reverse.

In children (and fetuses), vitamin B12 deficiencies have a significant impact on growth, particularly of their nervous system. Particular vigilance is recommended.

Vitamin C

Present naturally in all seasonal fruits and vegetables,vitamin C :

• protects against cellular aging thanks to its anti-oxidant action;
• has a preventive action against cardiovascular diseases, certain neurodegenerative pathologies and certain cancers;
• acts to prevent cataracts;
• stimulates the immune system thanks to its action on the functioning and renewal of white blood cells;
• contributes to the production of collagen, a protein that forms the connective tissue of the skin, ligaments and bones.

These are just a few of its interactions in our bodies. To be healthy, we need to consume 110 mg of vitamin C every day. A vitamin C deficiency can lead to consequences such as fatigue, increased irritability, and even muscle pain.

Vitamin D or calciferol

Vitamin D' s primary function is to increase blood levels of calcium and phosphorus. These minerals are essential for strong bones at all ages, muscle contraction, nerve impulse transmission, and proper blood clotting.

Vitamin D can be produced by our bodies . About twenty minutes in the sun is enough to cover your daily needs. Certain foods are rich in vitamin D, such as dark chocolate, oily fish, and dairy products.

Vitamin E

Vitamin E has antioxidant properties . These help fight cellular aging caused by free radicals. It is also involved in the prevention of cataracts and the decline in intellectual faculties linked to aging.

The functions of this organic molecule in the human body are poorly understood. However, vitamin E is often prescribed as a preventative against certain age-related pathologies, cardiovascular diseases, and even Alzheimer's disease.

Vitamin K

The essential role of vitamin K in blood clotting and bone metabolism is no longer in doubt.

Foods rich in vitamin K are mainly fruits and vegetables such as cabbage, spinach, certain oils (olive, rapeseed), kiwis, asparagus or chard.

This glossary will be completed and updated regularly.
The Argalys team