Vitamins are true all-rounders: They support our immune system, help with energy production, protect our cells, and ensure that our body and mind function properly. Although we only need them in small amounts, they are vital – a deficiency can have serious consequences.
But what exactly do the letters A to K stand for? And why are vitamins so important?
What are vitamins?
Vitamins are organic compounds that our body cannot produce itself, or only insufficiently – so we must obtain them through food. There are 13 essential vitamins in total, which can be roughly divided into two groups:
Fat-soluble vitamins (A, D, E, K): These are absorbed with fat and stored in the body.
Water-soluble vitamins (C and B vitamins): These are not stored and must be consumed regularly.
The most important vitamins at a glance
- Vitamin A (Retinol)
- Good for: eyes, imune system, skin
- Occurence: Liver, egg yolk, butter, cheese, fish
- Interesting: Plants such as carrots, spinach, and sweet potatoes contain beta-carotene, which the body converts into vitamin A.
- Vitamin D (Calciferol)
- Good for bones, teeth, calcium balance
- Occurrence: Sunlight, fish, mushrooms, fortified foods
- Interesting: Vitamin D is actually a hormone – it is produced in the skin by UV radiation. Fatty fish (e.g., salmon, herring, mackerel, sardines) is one of the best natural sources of vitamin D.
- Vitamin E (Tocopherol)
- Good for: Cell protection, skin, immune system
- Occurrence: Vegetable oils, nuts, seeds, avocados
- Interesting: Antioxidant – protects our cells from oxidative stress.
- Vitamin K
- Good for: Blood clotting, bone metabolism
- Occurrence: Green leafy vegetables (e.g., broccoli, kale)
- Interesting: "K" stands for "coagulation" – the medical term for clotting.
- Vitamin C (Ascorbinsäure)
- Good for: Immune system, iron absorption, cell protection
- Occurrence: i.e. Citrus fruits, peppers, broccoli
- Interesting: Citrus fruits once helped sailors fight scurvy.
- Vitamin B complex (B1–B12)
- Good for: Energy, nerves, metabolism, cell division
- B1 (Thiamine): Energy production, nervous system.
- B2 (Riboflavin): Cell metabolism, skin, eyes.
- B3 (Niacin): Energy production, DNA repair.
- B5 (Pantothenic acid): Hormone production, wound healing.
- B6 (Pyridoxine): Nerve function, protein metabolism.
- B7 (Biotin): Hair, skin, nails – the beauty star.
- B9 (Folic acid): Cell division, especially important during pregnancy.
- B12 (Cobalamin): Blood formation, nerves, DNA synthesis.
- Occurrence of B1 - B9: Whole grains, legumes, nuts, eggs, brewer's yeast
- Occurrence of B12: Meat, fish, eggs, dairy products
- Special feature: Vegans should supplement vitamin B12, as cobalamin is only naturally found in animal foods.
Interesting
The word vitamin comes from the Latin "vita" (life) and "amin," as it was originally thought that all vitamins were amines.
Too many vitamins? An overdose can be harmful, especially with fat-soluble vitamins.
Some animals, such as dogs, can produce vitamin C themselves – humans cannot!
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Disclaimer
For legal reasons, we would like to point out that some of the above statements require further research and studies to scientifically prove them. Therefore, not all statements can currently be accepted by conventional medicine.