The 12 most important vitamins

Why they are essential for growth, development and health

Vitamins are vital micronutrients. They regulate countless processes in the body, from cell division to energy metabolism to immune defense. A regular intake of these nutrients is particularly crucial for children who are still developing physically, mentally, and emotionally.

A varied diet with fresh, unprocessed foods, if possible, is the best way to meet your vitamin needs, whether or not animal products are included. Below you'll find the most important vitamins, their functions, possible deficiencies, and natural sources.

Vitamin A (retinol and beta-carotene)

Function:
Important for vision, the immune system, cell growth, and skin health. Vitamin A is particularly known for its ability to see at night.

Shortage:
Night blindness, dry skin, susceptibility to infections, and in cases of severe deficiency, blindness.

Sources:

Animal : liver, eggs, dairy products (retinol)

Plant-based : carrots, sweet potatoes, spinach (beta-carotene, converted into vitamin A in the body)

Vitamin D (calciferol)

Function:
Promotes the absorption of calcium and phosphorus. Essential for bone development, muscle function, and a well-functioning immune system.

Shortage:
Rickets in children, bone softening, muscle weakness, susceptibility to infections.

Sources:

Sunlight (UVB) activates the body’s own production

Animal : fatty fish, egg yolk

Plant-based : fortified foods, specially produced vegan vitamin D3 from lichens

Vitamin E (tocopherol)

Function:
Powerful antioxidant. Protects cell membranes and supports the immune system.

Shortage:
Neurological disorders, muscle weakness, visual disturbances.

Sources:
Vegetable oils, nuts, sunflower seeds, wheat germ, green leafy vegetables

Vitamin K

Function:
Regulates blood clotting and supports bone mineralization.

Shortage:
Increased bleeding, bruises, and in children also impaired bone formation.

Sources:

Plant-based : kale, spinach, broccoli, fermented soy products

Animal : liver, egg yolk

Vitamin C (ascorbic acid)

Function:
Antioxidant, important for the immune system, iron absorption and collagen formation.

Shortage:
Fatigue, bleeding gums, skin problems, scurvy in cases of severe deficiency.

Sources:
Citrus fruits, peppers, broccoli, strawberries, kiwis

Vitamin B1 (thiamine)

Function:
Involved in carbohydrate metabolism, important for nerve function and muscles.

Shortage:
Beriberi, heart problems, neurological symptoms.

Sources:
Whole grains, legumes, nuts, seeds, and in mixed diets also pork

Vitamin B2 (riboflavin)

Function:
Supports energy metabolism and cell renewal. Important for skin and mucous membranes.

Shortage:
Cracked corners of the mouth, skin inflammation, eye irritation.

Sources:
Green leafy vegetables, almonds, mushrooms, fortified cereals, dairy products and eggs

Vitamin B3 (niacin)

Function:
Important for energy production, DNA repair and skin regeneration.

Shortage:
Pellagra (dermatitis, diarrhea, dementia), irritability, muscle weakness.

Sources:
Whole grains, legumes, nuts, and for omnivores also meat and fish

Vitamin B5 (pantothenic acid)

Function:
Central to the formation of coenzyme A, involved in hormone and cholesterol synthesis.

Shortage:
Rare, may cause irritability, fatigue and sleep problems.

Sources:
Avocados, broccoli, whole grains, sweet potatoes, and in mixed diets also in meat and eggs

Vitamin B6 (pyridoxine)

Function:
Involved in the formation of neurotransmitters, amino acid metabolism and blood formation.

Shortage:
Anemia, depressive moods, skin changes, seizures.

Sources:
Pulses, potatoes, bananas, nuts, and in mixed diets also poultry and fish

Vitamin B7 (biotin)

Function:
Important for skin, hair, nails and the metabolism of fats, proteins and carbohydrates.

Shortage:
Hair loss, skin problems, neurological symptoms.

Sources:
Nuts, seeds, sweet potatoes, oatmeal, avocados, and for omnivores, eggs and liver

Vitamin B12 (cobalamin)

Function:
Essential for the formation of red blood cells, for nerves and for cell division.

Shortage:
Anemia, fatigue, neurological deficits, developmental delays in children.

Sources:

Animal : meat, fish, eggs, dairy products

Plant-based : not available. In a vegan diet, it is necessary through supplements or fortified foods (e.g., nutritional yeast, plant milk).

Conclusion

The 12 most important vitamins play a key role in growth, immune function, cell protection, and energy balance. Even minor deficiencies can have long-term consequences, especially in children. This makes it all the more important to ensure a varied and nutrient-rich diet.

Both plant-based and animal-based foods can help meet vitamin needs. Those who follow a purely plant-based diet should pay particular attention to critical vitamins such as B12, D, and occasionally B2 and B6. However, a good selection of wholesome foods, supplemented if necessary with fortified products or high-quality supplements, can ensure a complete supply.