Vitamins are nutrients that carry out bodily processes and functions, such as energy production, wound healing and absorption of minerals into your bones. Your body cannot make vitamins, so you must get them from your diet. If you eat a varied, nutritionally balanced diet, you should get most, if not all, the vitamins you need from food. If not, your doctor can recommend a multivitamin or individual vitamin supplement that contains the doses you need.
Types
Thirteen vitamins are necessary, in varying amounts, to maintain good health. These vitamins are widely distributed in the food supply and are found in both animal and plant foods. The water-soluble vitamins, which are eliminated quickly from your body and must be replenished every day, include folate; pantothenic acid; biotin; vitamin C; vitamin B-1 or thiamine; B-2 or riboflavin; B-3 or niacin; and B-6 or pyridoxine. The fat-soluble vitamins, which are stored for longer periods of time in your body and do not necessarily have to be replenished every day, include vitamins A, D, E and K. Vitamin B-12, or cobalamin, is a water-soluble vitamin, but it can be stored in your liver for years. Vitamin A also has a water-soluble form known as beta carotene.
Function
Each vitamin plays several roles in maintaining your health, but each also has a primary role. For example, vitamin A supports eye health and is especially important for night vision. The B vitamins are used to convert the food you eat into energy. Vitamins B-6 and B-12 are necessary for healthy red blood cell production. Vitamin C is necessary for healthy skin, teeth and gums. Vitamins C, E and beta-carotene are also antioxidants, which means they protect the cells in your body from environmental damage. Vitamin D aids in the absorption of calcium and other minerals into your bones. Vitamin K is necessary for normal blood clotting to heal wounds.
Deficiencies
Chronic vitamin deficiencies lead to disease but, generally, you are only at risk of developing a vitamin deficiency if you eliminate whole food groups from your diet, eat too little food or have a health condition that limits your body's ability to efficiently absorb or use vitamins. Some circumstances, such as pregnancy, may increase your need for vitamins. If you are healthy and eat a varied, balanced diet, you are not likely to develop a vitamin deficiency.
Supplements
High doses of vitamins from supplements can have dangerous side effects. If you are considering taking individual or multivitamin supplements that supply more than 100 percent of the recommended daily intake for any nutrient, speak with your health care provider first.
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