Vitamins are a group of 13 essential substances required for normal cell function, growth, and development. They fall into two categories: fat-soluble vitamins (A, D, E, K), which are stored in the liver, fatty tissue, and muscles, and water-soluble vitamins (C and all B vitamins), which are excreted through urine and must be consumed regularly. A deficiency in any vitamin can lead to health problems including heart disease, cancer, and osteoporosis. The best way to meet daily vitamin needs is through a balanced diet rich in fruits, vegetables, legumes, whole grains, and fortified foods, with supplements used only when dietary intake is insufficient.
- Vitamin B12 is the exception among water-soluble vitamins; it can be stored in the liver for many years.
- Folate deficiency during pregnancy is linked to neural tube birth defects such as spina bifida.
- Vitamin D is called the "sunshine vitamin" because the body synthesizes it after sun exposure, making it very hard to obtain from food alone.
- Vitamin B12 occurs naturally only in animal-origin foods; plant-based foods can be fortified with it.
- Exceeding 100% of the Recommended Dietary Allowance for fat-soluble vitamins without medical supervision can cause toxic buildup.
- Vitamin B12 is the exception among water-soluble vitamins; it can be stored in the liver for many years.
- Folate deficiency during pregnancy is linked to neural tube birth defects such as spina bifida.
- Vitamin D is called the "sunshine vitamin" because the body synthesizes it after sun exposure, making it very hard to obtain from food alone.
- Vitamin B12 occurs naturally only in animal-origin foods; plant-based foods can be fortified with it.
- Exceeding 100% of the Recommended Dietary Allowance for fat-soluble vitamins without medical supervision can cause toxic buildup.
