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Vitamins come up in everyday conversations about food and health, but how many of us know exactly what they are? Let’s get into the A, B, Cs…
Summary
1What are vitamins?
Vitamins are nutrients that our bodies need to work properly and stay healthy…
2What are the different types?
Vitamins are split into two distinct groups, water-soluble vitamins and fat-soluble vitamins…
3What happens if you don’t get enough?
A vitamin deficiency may lead to preventable health problems…
You probably already know that vitamins play an important role in keeping you healthy.1 You might even take vitamin supplements as part of your daily routine, but have you ever wondered exactly what vitamins do for your body? Can you get everything you need from your diet, or do you need to take supplements?
We’ll give you the essential facts on these essential nutrients, exploring the different types, the crucial roles they play in your wellbeing and the effects of getting too much or too little.
What are vitamins?
Vitamins are nutrients that our bodies need to work properly and stay healthy.1 There are 13 essential vitamins, each with an important role (or multiple important roles!) in the body.2
Because we can’t make most of them, we have to get vitamins from our diets.
What do vitamins do?
Vitamins work with each other and with other essential minerals to perform a host of activities that contribute to your overall health and wellbeing.3
- Vitamin A helps support the immune system, aids vision and contributes to the normal skin and mucous membranes4
- B vitamins are a group of eight water-soluble vitamins that play essential roles in supporting the normal function of the nervous system, energy metabolism (how your body converts food into fuel) and normal psychological function5
- Vitamin C helps maintain healthy skin, bones, cartilage and blood vessels6
- Vitamin D is essential for maintaining normal bones, muscle function and supporting the immune system7
- Vitamin E plays a role in maintaining healthy skin and eyes and supports the immune system8
- Vitamin K is a group of vitamins that help with bone health and blood clotting9
What are the different types of vitamins?
Vitamins are split into two distinct groups, water-soluble vitamins and fat-soluble vitamins.2,3
Vitamins A, D, E and K are all fat-soluble.3 They’re stored in your liver and fatty tissues, meaning you don’t have to consume them daily.3 In fact, you can consume fat-soluble vitamins days or weeks apart and your body will release what it needs when it needs it.3
Water-soluble vitamins include all the B vitamins and vitamin C.3 These vitamins aren’t stored in your body, meaning you’ll need to regularly consume them.3 Any excess is filtered out in the urine by your kidneys.2,3
One notable exception is vitamin B12 – your body can store up to 2,000 times as much vitamin B12 as you need daily, and it can be stowed away in your liver for up to a year.3,10
What are some of the most important vitamins for your health?
All vitamins are essential for our health, but we want to call out a few that we think deserve a special mention.
We only need vitamins in small quantities, usually milligrams (mg) or micrograms (mcg or μg).
Vitamin D
Unlike other vitamins, our body produces most of the vitamin D it needs with direct exposure to sunlight.7
But getting it all through sunlight can be difficult, especially during winter, if you don’t go outdoors much or if you have darker skin.11
The NHS recommends that everyone in the UK takes a vitamin D supplement from October to early March. They also recommend that at-risk individuals and children aged 1–4 take vitamin D supplements all year round.11
Vitamin B12
Vitamin B12 is essential for normal psychological function, the nervous system and the healthy formation of red blood cells.10,12,13
You can get this B-family vitamin from animal products like meat, dairy and eggs. That means people following a vegetarian or vegan diet may need to supplement B12 to meet their daily recommended intake.5,12,13,14
Folic acid
Folate is a B vitamin that helps your body make red blood cells. The manufactured form is called folic acid.12
Taking folic acid before getting pregnant can help prevent neural tube defects in unborn babies.12 The NHS recommends that those who are pregnant or trying to conceive take 400mcg of folic acid, once a day, before getting pregnant up until 12 weeks of their pregnancy.12
What happens if you take too many vitamins?
Finding the right balance between getting enough of a vitamin and too much can be tricky.
Supplementing with more than the recommended amount can cause health problems.3,4 Too much vitamin A, for example, can be dangerous if you’re pregnant as it can harm an unborn baby.4
It’s always a good idea to discuss what supplements to take with your GP to ensure you aren’t exceeding the recommended amounts.
Want to make sure your vits are the most effective they can be? Learn about the supplement pairings that are more effective together.
The final say
Vitamins may be tiny, but they have a big effect on our health. Whether it’s supporting our immune system and bone health or helping with energy production, these essential micronutrients play a vital role in our overall wellbeing.
While a balanced diet can usually provide all the nutrients you need, some people may benefit from vitamin supplements to fill in any gaps. If you’re ever unsure about whether you're getting enough, it's always a good idea to consult your GP to find the right balance for you.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- NHS. Overview - Vitamins and minerals [Internet]. [2020; cited 14 August 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/.
- Manetti S. Vitamins: MedlinePlus Medical Encyclopedia [Internet]. [2023; cited 14 August 2024]. Available from: https://medlineplus.gov/ency/article/002399.htm.
- Pendick, D. et al. Making sense of vitamins and minerals: Choosing the foods and nutrients you need to stay healthy. 2022. Boston, MA, Norwalk, CT: published by Harvard Medical School ; in association with Belvoir Media Group, LLC.
- NHS. Vitamin A - Vitamins and minerals [Internet]. [2020; cited 14 August 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/.
- Hanna M, et al. B vitamins: functions and uses in medicine. The Permanente Journal. 2022 Jun;26(2):89–97. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9662251/.
- NHS. Vitamin C - Vitamins and minerals [Internet]. [2020; cited 14 August 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/.
- National Institutes of Health. Vitamin D [Internet]. [Updated 2022; cited 14 August 2024]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/.
- National Institutes of Health. Office of Dietary Supplements - Vitamin E [Internet]. [Updated 2021; cited 14 August 2024]. Available from: https://ods.od.nih.gov/factsheets/VitaminE-Consumer/.
- NHS. Vitamin K - vitamins and minerals [Internet]. [2020; 14 August 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/.
- National Institutes of Health. Office of Dietary Supplements - Vitamin B12 [Internet]. [2021; cited 15 August 2024]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/.
- NHS. Vitamin D - vitamins and minerals [Internet]. [2020; cited 14 August 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/.
- NHS. B vitamins and folic acid - vitamins and minerals [Internet]. [2020; cited 14 August 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/.
- Niklewicz A, et al. The importance of vitamin B12 for individuals choosing plant-based diets. European Journal of Nutrition. 2022 Dec 5;62(3). Available from: https://pubmed.ncbi.nlm.nih.gov/36469110/.
- Kiani AK. Main nutritional deficiencies. Journal of Preventive Medicine and Hygiene. 2022;63(2 Suppl 3):E93–E101. Available from: https://pubmed.ncbi.nlm.nih.gov/36479498/.
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