What Vitamins Does the Body Need? A Quick Overview

It is important to know which vitamins the body needs. In order for organ and metabolic functions as well as the immune system to function, our body needs so-called micronutrients. These include vitamin A, vitamin C and folic acid.

Which vitamin the body needs: How to stay healthy

Vitamins are essential micronutrients that the body needs to stay healthy and function. They are involved in many metabolic processes and ensure a functioning immune system. As a rule, people can consume the vitamins in sufficient form through a healthy and varied diet. Exceptions: In the event of high physical exertion, pregnancy or certain illnesses, an additional supply of certain vitamins via dietary supplements is necessary after consultation with the doctor.

• Vitamin A and beta-carotene: Vitamin A and the provitamin A beta-carotene, which is converted into vitamin A in the body, are important for eyes, growth, skin, mucous membranes and the immune system. Vitamin A is abundant in butter, egg yolks and liver. You can find beta-carotene in kale, peppers, spinach or apricots, among other things. The daily requirement is 0.8 to 1.1 milligrams.
• Vitamin B1: This vitamin plays an important role in energy and carbohydrate metabolism and the nervous system. You can get the daily requirement of 1.0 to 1.3 milligrams from nuts, seeds, legumes and pork.
• Vitamin B2: Vitamin B2 is found in whole grain and dairy products, eggs and fish. The body needs it to generate energy from proteins, fats and carbohydrates. For an optimal supply, we should consume 1.2 to 1.5 milligrams of vitamin B2 every day.
• Vitamin B6: This B vitamin plays a crucial role in protein metabolism. It is also important for a functioning nervous and immune system. The daily requirement is 1.2 to 1.6 milligrams. Vitamin B6 is found in whole grain products, potatoes, meat, poultry, fish and bananas, among other things.
• Vitamin B12: Vitamin B12 is involved in blood formation and cell division. In addition, the vitamin protects the blood vessels and ensures a functioning memory and concentration. The vitamin can only be found in animal foods such as fish, meat, eggs, milk and cheese. The daily requirement is three micrograms.
• Biotin: The body needs biotin for cell growth, skin and hair. You can take the 40 micrograms a day with nuts, oatmeal, legumes or egg yolk.

Twelve important vitamins for the body

In addition to the vitamins mentioned above, there are other micronutrients that are essential for our organism. All reference values ​​have been published by the German Society for Nutrition.

• Vitamin C: Vitamin C should be familiar to many. It is often associated with a well-functioning immune system. In addition, vitamin C is also important for connective tissue, bones, teeth and wound healing. It also helps in the utilization of plant iron. You should consume 100 milligrams of vitamin C every day – preferably with citrus fruits, tomatoes, kiwis, currants, peanuts, cabbage or peppers.
• Vitamin D: Vitamin D cannot be obtained from food in sufficient quantities, but it is important for bones, teeth and the immune system. The vitamin D content in egg yolk, butter, margarine and fatty fish such as herring or mackerel is usually not sufficient to cover the five microgram daily requirement. In summer, the body gets the vitamin from the sun. In winter, supplementing with a dietary supplement often makes sense.
• Vitamin E: Vitamin E contributes to cell protection and sticks mainly in vegetable oils, nuts and seeds. The daily requirement is included11 to 15 milligrams.
• Folic acid/folate: Folic acid is a term that is particularly important for women who want to become pregnant. Here there is an increased requirement of 550 micrograms instead of the usual 300 micrograms per day. The vitamin plays a crucial role in the embryonic development of the brain and spinal cord. You can find folic acid in whole grain products, spinach, broccoli, asparagus, Brussels sprouts, cauliflower, tomatoes, oranges and dairy products.
• Vitamin K: This vitamin is important for blood clotting and bone metabolism. You can get the daily 65 to 80 micrograms from green vegetables such as spinach, lettuce and broccoli. Newborns are given vitamin K in three doses because they do not yet have sufficient vitamin K stores.
• Niacin: The body needs niacin for a functioning energy metabolism and for the skin. The vitamin is mainly found in fish, meat, nuts and milk. You should consume between 11 and 17 milligrams of niacin daily.