By definition, vitamins are essential micronutrients. The body cannot produce them on its own – with only a few exceptions: vitamin D, for example, can be synthesized in the skin with the help of sunlight. All other vitamins must be obtained through the diet. There are also vitamin-like substances (vitaminoids), which were once partially classified as vitamins. These include, among others, coenzyme Q10 and inositol.
Vitamins are found mainly in vegetables and fruits. Some vitamins are very sensitive to heat and light – particularly vitamin C and folic acid, which can be destroyed during storage and processing.
Other good sources of vitamins include plant oils, whole grains, legumes, and animal-based foods such as eggs and meat.
Vitamins are divided into fat-soluble and water-soluble groups. The difference lies in their chemical solubility. Water-soluble vitamins dissolve in water and can easily be absorbed from the intestine into the bloodstream. These include vitamin C and the eight B vitamins.
Fat-soluble vitamins such as vitamins A, E, D, and K do not dissolve in water. They require special transport molecules to move from the intestine into the blood. The body can also store fat-soluble vitamins efficiently, for example in the liver or fatty tissue. In contrast, water-soluble vitamins are excreted more quickly, mainly via the kidneys.
Vitamins have very diverse roles. They are essential for:
A vitamin deficiency often causes non-specific symptoms, meaning they cannot easily be attributed to one cause. Common signs of vitamin deficiency include dizziness, concentration and memory problems, muscle pain, nerve discomfort or tingling, fatigue, and sleep disturbances.
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