Vitamins & Deficiencies

Vitamins are vital micronutrients you need in your diet to maintain normal and healthy organ functions. Vitamins are deemed essential because without them you will experience overt deficiency symptoms, notes the Linus Pauling Institute at Oregon State University. Symptoms of deficiency range from mild to severe depending on the nutrient you lack. The best way to avoid deficiency and get your vitamin intake consistently is through a healthy diet plentiful in fruits, vegetables, grains and lean meat.

Vitamin Classifications

Thirteen essential vitamins are required to maintain good health. Vitamins are classified as either water-soluble or fat-soluble. Water-soluble vitamins are easily processed out of your body because they dissolve in water and get eliminated from your body through urine. You need to supply your body daily with the water-soluble vitamins, which include all eight of the B vitamins and vitamin C. Fat-soluble vitamins do not need to be consumed daily because they are stored in your liver and fatty tissue for later release. The fat-soluble vitamins include A, D, E and K. Your body uses fat-soluble vitamins as needed and rarely has toxicity from excess vitamin storage when you get vitamins from foods. However, excess use of supplements can increase your risk of vitamin toxicity. By contrast, a poor diet can increase your risk of vitamin deficiency. The daily recommended dose for each vitamin is standardized by your age group and gender, and the healthiest means for getting your daily dose is through a well-balanced diet.

Vitamin A and E

Vitamins A and E have antioxidant properties that protect your organs and skin from free radical damage. Vitamin A also aids in the development of healthy vision and promotes the growth of bones. Vitamin E plays a role in wound healing, protecting your cell membranes and aids in the absorption of vitamin A. Deficiency of vitamin A increases your risk of night blindness or impaired vision and eye inflammation. Vitamin A deficiency is the leading cause of preventable blindness in children and can increase the risk of disease or death from severe infection, notes the World Health Organization. Vitamin E deficiency is rare but can occur in cases of severe malnutrition. The daily recommended intake for vitamin A is 300 to 600 micrograms (mcg) for infants and children under 13 years old and 700 to 900 mcg for ages 14 and above. Vitamin E is recommended at 4 to 11 mg in kids under 13 years old and 15 mg for ages 14 and above.

Vitamins D and K

Vitamin D is important for helping your body properly absorb calcium to promote bone health. Vitamin K is needed to help your blood clot. Vitamin D deficiency is common because this nutrient is not abundant in food sources unless you find fortified products. Vitamin D is synthesized from your skin when you get direct sun exposure. This is the easiest means for obtaining vitamin D, but it comes with the risk of skin cancer. Deficiency of vitamin D causes rickets, the failure of bone to mineralize resulting in soft spots in the bone. Deficiency of vitamin K increases your risk of hemorrhage, or excessive blood flow. Recommended vitamin D intake is 400 to 600 international units per day, and vitamin K adequate intake is 90 to 120 mcg for adults. Children under the age of 18 have variable vitamin K intake needs ranging from 2.0 to 75 mcg depending on the age group.

Vitamin C and B-Complex Group

The B group of vitamins is made up of eight specific vitamins with the similar cohesive purpose of promoting metabolic health and maintenance of your nervous system. Yet each B vitamin has individual functions for specific health needs like appetite, red blood cell formation and breaking down fat. B-vitamin deficiencies are rare in the United States since the industrialization and enrichment of grains, but pellagra and pernicious anemia were the most common B-vitamin deficiencies in the early 1900s. Deficiency of the B-vitamins can include muscle weakness, mental confusion, nerve degeneration and fatigue. Daily intake of each B vitamin varies depending on the specific vitamin. Vitamin C, which helps in the formation of collagen, serves to maintain your immune system and is an antioxidant. Deficiency of vitamin C causes scurvy with symptoms including anemia, bleeding gums and weakened blood vessels. You need 75 to 90 mg of vitamin C daily to prevent deficiency.

Vitamin-Rich Diet

Vibrant, colorful fruits and vegetables are a rich source of vitamins A, C, E and K. Whole grains, poultry and dairy are plentiful sources of the B group and vitamin D. Prevent vitamin deficiency with a well-balanced diet that includes several servings of fruits, vegetables and grains as well as low-fat poultry and dairy. Supplements are not required to get your adequate vitamin intakes when you eat healthfully. However, if you have a vitamin deficiency or health condition consult your physician to determine if taking a supplement is right for you.