Vitamins play an important role in metabolic processes, act as antioxidants, and aid the immune system. The body can absorb them from food, synthesize them from food, or, for example, produce them under the influence of sunlight (in the case of vitamin D).

Which ones are there?

A total of 13 known vitamins exist, which can be categorized into fat-soluble and water-soluble.

Overview of vitamins (via Voedingscentrum)
Vitamin	Functions	Present in
Fat-soluble vitamins
A	· Supports proper eye function and the immune system · Normal growth · Maintains healthy skin	Meat, fish, milk, dairy products, eggmargarine, spreads, cooking and frying products (Pro-vitamin A: carrots and green leafy vegetables)
D	· Maintains strong bones and teeth · Supports proper muscle function and the immune system · Assists in calcium absorption from food	Fatty fish, meat, eggs,margarine, spreads, cooking and frying products
E	· Functions as an antioxidant	Sunflower oil, margarine, spreads, cooking and frying products, nuts, seeds
K	· Blood clotting · Maintains strong bones	Green leafy vegetables, cottage cheese, cheese,meat, egg
Water-soluble vitamins:
B1	· VReleases energy from food · Supports proper heart muscle function, nervous system, and brain	Grain products, bread, potatoes,meatvegetables, milk and dairy products
B2	· Releases energy from food · Maintains healthy skin	Milk and dairy products,meatvegetables, fruit, potatoes, bread, grain products
B3	· Releases energy from food · Maintains healthy skin · Supports proper nervous system and brain function	Meat, fish,whole grain products, potatoes, vegetables
B5	· Releases energy from food	Meat, eggs, whole grain productslegumes, milk and dairy productsvegetables, fruit
B6	· Aids in the synthesis and breakdown of amino acids · Regulates certain hormones · Necessary for growth, proper immune system function, and nervous system health	Meat, fish, eggs,nuts, bread, grain products, potatoes,legumes,vegetables,millk and dairy products
B8	· Releases energy from food · Maintains normal skin and hair · Supports proper nervous system function	Egss, liver, nuts and peanuts, milk
B11	· Supports growth and proper body function · Contributes to the production of white and red blood cells · Reduces the risk of birth defects	(Green) vegetables, whole grain products and bread,meat,milk and dairy products
B12	· Supports red blood cell production · Supports proper nervous system function	Meat, fish, eggs, milk and dairy products
C	·Functions as an antioxidant ·Maintains immune system health	Fruits, vegetables,patatoes

Deficiency

A deficiency can negatively impact health. Deficiencies can occur due to inadequate intake or disrupted absorption (for example, due to illness). Taking a supplement might be necessary if sufficient intake is not possible.

Excess

In addition to deficiencies, excess intake can also be harmful. Prolonged excessive consumption of vitamin B6 can lead to nerve damage, resulting in numbness, tingling, or nerve pain in hands and feet. Other vitamins where excess intake can occur are B3, B11, A, D, and E. Excessive intake can result from using supplements in high doses. An excess of vitamin A can also occur from frequent consumption of liver.

Are you curious about the vitamin levels in your blood? Book a Vitamins & Mineral or PME test.

Sources

• Voedingscentrum: Vitamines. Available at https://www.voedingscentrum.nl/encyclopedie/vitamines.aspx
• Thuisarts: krijg ik genoeg vitamines binnen? Available at https://www.thuisarts.nl/gezond-leven/krijg-ik-genoeg-vitamines-binnen