• About Us
• Our Editorial Policy
• Medicines
• Lab Tests
  • Full Body Checkup
• Healthcare Products

PharmEasy Blog

A Complete Guide to Vitamins and Their Importance for the Human Body

Introduction

When we discuss ways to improve our health, we mostly talk about lifestyle changes and the need to exercise regularly. Although these approaches can help transform your health, we often forget how important a special group of nutrients is. We are referring to vitamins!

Vitamins are absolutely crucial for growth and maintaining good health. They function like minerals, with the main difference being that minerals are inorganic matter that we source from the earth and water, while vitamins are organic compounds found naturally in plants and animals¹.

The word ‘vitamin’ is derived from two Latin words, ‘vita’ (meaning ‘life’) and ‘amine’ (referring to ‘amino acids’). Fun fact: Initially, vitamins were incorrectly thought to be amino acids.

Vitamin H, more commonly known as biotin, is part of the B complex group of vitamins. Vitamin H is needed for healthy skin, hair, and nails. It also helps the nervous system function properly.

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

Types of Vitamins, Their Sources, and Deficiency Symptom

There are 13 crucial vitamins, A, C, D, E, K, B1, B2, B3, B5, B6, B7, B9, and B12. They can be classified into two main types, as follows:

• Fat soluble vitamins: These vitamins are stored in the fatty tissues of our bodies. Vitamins A, D, E, and K are the four fat soluble vitamins.
• Water soluble vitamins: The other nine vitamins are soluble in water and cannot be stored in the body for long. As a result, they need to be consumed daily, and any excess is expelled from the body through urine¹. Vitamin B12, although water-soluble, is an exception to the rule. It can be stored in the liver for years.

Let’s learn the food sources, functions, and deficiency symptoms of the 13 vitamins mentioned above.

1. Vitamin A

• Sources: Cheese, eggs, oily fish, spinach, peas, milk, and yoghurt.
• Functions: Helps maintain bone health, eyesight, and immune function.
• Deficiency Symptoms Include: Dry skin and eyes, night blindness, and increased risk of infections².

2. Vitamin C

• Sources: Citrus fruits, berries, peppers, broccoli, and potatoes.
• Functions: Acts as an antioxidant, helps in iron absorption, keeps skin healthy, and helps in collagen production for wound healing.
• Deficiency Symptoms Include: Scurvy, which might cause symptoms like weakness, loss of appetite, and diarrhoea², and bleeding gums.

3. Vitamin D

• Sources: Sunlight, egg yolk, oily fish, and red meat.
• Functions: Facilitates calcium utilisation and maintaining calcium and phosphorus balance.
• Deficiency Symptoms Include: Muscle and bone pain, bone deformities in children, and may be associated with depression^2,3.

4. Vitamin E

• Sources: Plant seed oil, almonds, peanuts, peanut butter, wheat germ, egg yolk², pumpkin, and red bell pepper.
• Functions: Acts as an antioxidant and helps in immune function^2,4.
• Deficiency Symptoms Include: Muscle and nerve damage, inability to control muscle movements, and loss of sensation in the limbs⁴.

5. Vitamin K

• Sources: Leafy green vegetables, avocado, kiwi, vegetable oils², and whole grains.
• Functions: Helps in the formation of blood clots to prevent haemorrhage^2,5.
• Deficiency Symptoms Include: Frequent bruising, heavy menstrual flow, and excessive bleeding from wounds⁵.

6. Vitamin B1 (Thiamine)

• Sources: Whole grains, pork, fish, dairy products⁶, peas, bananas, oranges, liver, and nuts.
• Functions: Helps transform carbohydrates into energy.
• Deficiency Symptoms Include: Loss of appetite, irritability, muscle weakness, and blurry vision⁶.

7. Vitamin B2 (Riboflavin)

• Sources: Milk, eggs, mushrooms, green vegetables, and yoghurt.
• Functions: Helps in vitamin collaboration and helps keep red blood cells healthy.
• Deficiency Symptoms Include: Swelling of the mouth, tongue, lips, and throat, hair loss, and skin disorders⁶.

8. Vitamin B3 (Niacin)

• Sources: Saltwater fish, liver, turkey, chicken, soy, nuts, grains, and legumes^6,7.
• Functions: Helps in protein and fat utilisation⁷, also keeps skin and hair healthy.
• Deficiency Symptoms Include: Scaly skin, rashes, headache, diarrhoea, and vomiting^6,7.

9. Vitamin B5 (Pantothenic Acid)

• Sources: Mushrooms, avocados, broccoli, peanuts, chickpeas, eggs, milk, and sunflower seeds.
• Functions: Acts as an anti-inflammatory and helps in wound healing.
• Deficiency Symptoms Include: Insomnia, vomiting, stomach pain, and depression.

10. Vitamin B6 (Pyridoxine)

• Sources: Starchy vegetables, chicken, beef, noncitric fruits, and fortified cereals.
• Functions: Crucial for brain growth and function.
• Deficiency Symptoms Include: Seizures, compromised immunity, confusion, and depression⁶.

11. Vitamin B7 (Biotin)

• Sources: Sweet potatoes, avocado, salmon, eggs, seeds, and nuts.
• Functions: Helps produce vital enzymes for metabolism.
• Deficiency Symptoms Include: Diarrhoea, numbness, burning sensation, scaly skin⁶, hair loss, conjunctivitis, and lethargy.

12. Vitamin B9 (Folate)

• Sources: Spinach, nuts, asparagus, turnips, beans, whole grains, meat, Brussels sprouts, and cereals.
• Functions: Crucial for cell division and blood cell maturation.
• Deficiency Symptoms Include: Fatigue, lethargy, headache, mouth ulcers, palpitations, pallor, and anaemia⁶.

13. Vitamin B12 (Cyanocobalamin)

• Sources: Milk, cheese, eggs, and meat.
• Functions: Helps in red blood cell formation and nervous system function.
• Deficiency Symptoms Include: Tingling in hands and feet, yellow skin, swollen tongue, mouth ulcers, anaemia, and depression⁸.

There are two more compounds that resemble vitamins and function like them without being labelled as vitamins:

• Choline
• Carnitine

The Need for Vitamin Supplements

People may fall short of getting adequate amounts of all essential vitamins due to a combination of dietary, lifestyle, and individual health factors. These factors include:

• Some people could be fussy eaters who avoid certain foods due to taste or texture preferences.
• Individuals following a vegetarian or vegan diet may miss out on certain vitamins, such as vitamin B12, which is mainly found in meat, fowl or eggs⁸.
• Busy schedules may make it challenging to plan balanced meals consistently.
• Some health conditions may lead to poor absorption of certain vitamins despite adequate dietary intake⁹.
• In some cases, the amount of vitamins required by the body cannot be fulfilled through food alone.

In such situations, vitamin supplements may help support the body’s specific nutritional needs. However, you should consult a doctor before starting any vitamin supplements.

Vitamins B6, C and E along with micronutrients like zinc, selenium, iron and copper are important for maintaining a healthy immune system in an individual, repeated infections could be a warning sign of deficiency of these vitamins and micronutrients.

Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

Precautions with Vitamin Supplements

Taking multivitamins should always be done after consulting your doctor or nutritionist. Sometimes, vitamin supplements can cause side effects when consumed in excess or even if your body reacts adversely to the ingredients of a particular supplement. Constipation and stomach pain may occur initially (usually it resolves after a few days). Excess vitamin intake can also cause severe toxicity². Read the ingredient list for any supplement you take to ensure that you are not allergic to anything in it. Also, if you have any pre-existing medical condition, you should inform your doctor before starting any new multivitamin supplement.

How to Measure Vitamin Levels?

If you think you may be experiencing symptoms of vitamin deficiency and are wondering how to check vitamin levels, these tests may need to be done after consulting your doctor:

• Vitamin D test
• Vitamin B12 test
• A complete full body checkup including vitamin D and B12 levels
• Master Full Body Checkup with vitamins

How to Interpret Test Results?

Identifying whether you have normal levels of vitamins is simple because your test results usually show columns for normal levels of vitamins and the levels in your system at the time of the test. This can help you identify if your vitamin levels are lower, higher or at par with the normal level.

For further clarity, you can ask your doctor to go over the reports.

Why is It Important to Test Vitamin Levels?

Sometimes vitamin deficiency symptoms do not show up until very late, and a test can work like a preventive healthcare check. It will let you know which vitamin you need to supplement with. Therefore, it is important to check your vitamin levels whether you are taking supplements or not.

Similarly, even if you are taking vitamin supplements, vitamin level checks are just as important to ensure that there isn’t too much of a particular vitamin in your system as that may lead to toxicity.

Tips to Maintain Good Vitamin Levels and What to Do If You Are Deficient

The strategies for managing vitamin deficiencies are essentially the same:

1. Your diet should include

• Whole grains
• Soy products
• Vegetables of all colours
• Fruits 
• Seeds and nuts
• Poultry, fish and meat²

2. Lifestyle changes

• Get some sunshine²
• People with deficiencies can also take vitamin supplements but only if they are recommended by their doctor¹.
• Be mindful of your diet. A balanced diet is often sufficient to meet your daily requirement of different vitamins. Paired with a few healthy lifestyle choices, you can easily avert major vitamin deficiencies.
• Eat balanced meals to maintain good vitamin levels and monitor them regularly with timely tests to avoid vitamin deficiency-related conditions.

Also Read: 5 Everyday Foods That Are Good for Brain Health!

Conclusion

Vitamins are vital for good health and proper functioning of the body, as they support growth, immunity, metabolism, and overall well-being. Maintaining a balanced diet rich in fruits, vegetables, whole grains, and protein sources along with healthy lifestyle habits can help avoid or manage most vitamin deficiencies. In some cases, regular monitoring of vitamin levels and taking vitamin supplements may be necessary. however, these steps should always be taken after consulting a doctor to avoid toxicity or side effects.

Also Read: Top Vitamin B12 Foods to Include in Your Diet Today!

Frequently Asked Questions (FAQs)

References

1. Vitamins and Minerals. Harvard Health. 2023. Available from: https://nutritionsource.hsph.harvard.edu/vitamins/
2. Vitamins and minerals. Betterhealth Channel. 2024. doi. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals#vitamin-b
3. Vitamin D. 2025. doi. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
4. Vitamin E. 2021. doi. Available from: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
5. Vitamin K. 2021. doi. Available from: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
6. Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. TPJ. 2022;26(2):89-97. doi:10.7812/TPP/21.204. Available from: https://pubmed.ncbi.nlm.nih.gov/35933667/
7. Niacin. 2022. doi. Available from: https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
8. Vitamin B12. 2025. doi. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
9. Kiani AK, Dhuli K, Donato K, et al. Main Nutritional Deficiencies. J Prev Med Hyg. 2022;63(2 Suppl 3):E93-E101. doi:10.15167/2421-4248/jpmh2022.63.2S3.2752. Available From: https://pubmed.ncbi.nlm.nih.gov/36479498/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

4

6 Essential Vitamins For Women That You Need To Know About

Introduction

Women are undoubtedly the backbone of the family. However, it is often seen that women pay more attention to their family’s requirements and ignore their own. However, we often forget that women are built differently and have special healthcare needs. Hence, they need to make smart dietary choices to meet their daily recommended intake¹. Besides all macronutrients, there are some vitamins particularly important the female body. In this blog, we’ll have a look at these and share some dietary suggestions that will help boost these vitamins for women.

Essential Vitamins for Women’s Health

1. Folic Acid (B9)

The B vitamin folic acid plays a key role especially for pregnant women or those planning to conceive. This vitamin may help in avoiding the risk of birth defects and preterm birth. It also helps in red blood cell production, lowering the risk of anaemia. Women planning pregnancy should take 400 mcg/day preconception and in early pregnancy^2,3. Women with prior neural tube defect pregnancy may need a higher dose (4 mg/day).  Although natural sources of folic acid include green leafy vegetables like spinach, legumes, broccoli, nuts and seeds, folic acid supplementation is necessary during pregnancy.

Every woman who could become pregnant should get 400 micrograms (400 mcg) of folic acid every day. The B vitamin folic acid helps prevent birth defects. If a woman has enough folic acid in her body before and while she is pregnant, her baby is less likely to have a major birth defect of the brain or spine like spina bifida.

Dr Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

2. Vitamin B12

This vitamin is essential for making healthy red blood cells and its deficiency can lead to anaemia. Pernicious anaemia occurs when the body is unable to absorb this vitamin. Vitamin B12 also helps the body in keeping nerves healthy and in DNA synthesis. Vitamin B12 is found in animal products (meat, fish, eggs, dairy), and fortified foods. Vegetarian women are at higher risk of deficiency. Taking supplements might resolve this problem⁴.

Although all vitamins are essential and serve unique and important functions in the body, many health experts would agree that the three most important nutrients are vitamin D, B12, and iron as women are more prone to anaemia and osteoporosis.

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

3. Vitamin D

Bone health is often compromised in women. Especially post menopause, women become deficient in the hormone oestrogen that leads to a loss of the calcium content from bones. Vitamin D is essential for our body, as it helps to absorb calcium and thus its levels should be adequate to ensure stronger bones⁵. Vitamin D is found in dairy products in small amounts, but mostly, our skin produces it from the sun¹. Despite sun exposure, Vitamin D deficiency is also seen in Indian women. Soak in some early morning sun for 30 minutes to get your daily dose of vitamin D. The recommended dose for Vitamin D supplementation is 600IU. Your healthcare practitioner may recommend a higher amount if you have significant Vitamin D deficiency⁶.  

4. Vitamin C

It helps the body make collagen, which is essential for the skin, cartilage, tendons, ligaments, and blood vessels. It helps in healing wounds and repairing teeth and bones. It boosts iron absorption, important for women with heavy menstrual bleeding who are prone to anaemia⁷.  It is found in citrus fruits like oranges, lemon, sweet lime, amla, and Brussels sprouts.

5. Vitamin A

This vitamin is required for healthy teeth and soft tissues. Additionally, it is also essential for vision, immunity, skin, and reproductive health. Although this vitamin helps avoid risk of night blindness in mother and baby, excess of vitamin A (retinol form, not beta-carotene) in pregnancy can cause birth defects⁸. Discuss with your gynaecologist if you are on these supplements and planning to get pregnant. It is found in all yellow-green vegetables like mangoes, papayas, spinach, apricots, and carrots as well as egg yolk, milk⁹.

Also Read: Best Estrogen Rich Foods to Support Estrogen Levels Naturally 

6. Vitamin K

This vitamin is essential for blood coagulation and bone health. Our intestines also produce vitamin K required by our body. In women, this vitamin plays an essential role during pregnancy and childbirth by avoiding the risk of haemorrhage. It is found in green leafy vegetables (spinach, kale, broccoli). Therefore, adding these foods to your menu can fulfil your requirements abundantly¹⁰.

Although all these vitamins are essential for women, iron is one mineral whose role cannot be missed when talking of women’s health. Iron is very important for women as it helps maintain their menstrual cycles and hormonal balance. Its deficiency can cause anaemia, especially in women with heavy menstrual bleeding.  Iron intake is crucial during pregnancy for proper foetal development and avoiding birth complications¹¹.  Iron is found in red meat, poultry, fish, green leafy vegetables, legumes (better absorbed with Vitamin C)¹².  The daily iron requirement for non-pregnant women is 18mg while WHO recommends 30–60 mg elemental iron daily during pregnancy². 

Note: Self-supplementation can be harmful; always consult a doctor before starting high-dose vitamins.

Commonly searched products containing multivitamins:

Also Read: How to Stop Bad Period Smell: Research-Based Tips and Home Remedies

Conclusion

Although all vitamins are essential and serve unique and important functions in the body, the above mentioned vitamins are especially important for women’s health as they are helpful with high-risk conditions (in women) like anaemia and osteoporosis. These may be needed during pregnancy also to prevent certain risks to the mother and the baby. Nonetheless, eating healthy is the first step in staying healthy. Cutting down on junk food and adding fresh fruits, vegetables, and nuts to your diet can help prevent nutrient deficiencies and embark your journey towards a healthy life.

Also Read: 10 Best Intimate Tips For Women To Keep Them Healthy

References

1. CDC. Healthy Eating Tips [Internet]. Nutrition. CDC; 2024. Available from: https://www.cdc.gov/nutrition/features/healthy-eating-tips.html

2. World Health Organization. Daily Iron and Folic Acid Supplementation during Pregnancy [Internet]. www.who.int. 2023. Available from: https://www.who.int/tools/elena/interventions/daily-iron-pregnancy

3. Folic Acid and Birth Defect prevention: MedlinePlus Medical Encyclopedia [Internet]. medlineplus.gov. Available from: https://medlineplus.gov/ency/article/002092.htm

4. National Institutes of Health. Office of Dietary Supplements – Vitamin B12 [Internet]. Nih.gov. National Institutes of Health; 2024. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

5. Khadilkar A, Mandlik R. Epidemiology and treatment of osteoporosis in women: an Indian perspective. International Journal of Women’s Health [Internet]. 2015 Oct;841. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621228/

6. National Institutes of Health. Vitamin D [Internet]. National Institutes of Health. 2022. Available from: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

7. Medline Plus. Vitamin C: MedlinePlus Medical Encyclopaedia [Internet]. Medlineplus.gov. 2023. Available from: https://medlineplus.gov/ency/article/002404.htm

8. MedlinePlus. Vitamin A: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2023. Available from: https://medlineplus.gov/ency/article/002400.htm

9. National Institutes of Health. Office of Dietary Supplements – Vitamin a [Internet]. National Institutes Of Health. 2022. Available from: https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

10. Mathews N, Catherine. Vitamin K Deficiency: Diagnosis and Management. Annals of Laboratory Medicine. 2025 Apr 24. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12187499/

11. National Institutes of Health. Iron: Fact Sheet for Health Professionals [Internet]. National Institutes of Health. 2024. Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional

12. Better Health Channel. Iron and Iron Deficiency [Internet]. Vic.gov.au. 2022. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

3

Share

Subscribe

Get 30% OFF on medicines

Subscribe Now!!!!

You'll now receive our latest content in your inbox

No, Thanks

Send OTP

Thank you for subscribing!