Vitamins are natural organic molecules that individuals need in little amounts for the smooth functioning of their bodies to carry out essential functions. These are of utmost importance for our body and their deficiency can lead to various health-related issues as also highlighted by experts from the best digital healthcare platform named numan. Most of the Vitamins need to come from food nutrients that we eat on a regular basis as a diet. Below are a few of the key functions which Vitamin used for –

  • It regulates our immune system
  • Regenerates and maintain our body tissues, cells, eyes, strength, skins, muscle, and bones
  • Generating and changing foods into energy
  • Other multiple key body functions

Here is list of main Vitamins which you can go through to maintain a healthy lifestyle


Vitamin A is essential for growth and vitality. It is known as anti ophthalmic which works mainly to prevent diseases related to the eyes, stomach, lungs, intestines and builds up resistance to your respiratory system. Vitamin A also plays a vital role to prevent premature aging, nourishing your hair and skin.

Key sources of Vitamin A-
The main source of vitamin A are – Pure Ghee, Fish liver oil, Curd, whole milk, egg yolks, butter, green leafy vegetables like spinach, cabbage, lettuce, other vegetables like carrots, beets, turnip, tomato, ripe fruits such as papaya, mango, peaches, apricots and dry fruits such as almond

Issues caused in our body due to Vitamin A deficiency-
The deficiency of vitamin A can cause inflammation in the eyes, lower vision, recurring cold, night blindness, lack of appetite, weaker teeth and gums and many other skin diseases.

Required Daily Intakes of Vitamin A in our body-
Recommended daily intakes of vitamin A for the adults is 5000 IU or International units per day and 2600 for the children. This intake can also vary based on the body type. When treating the chronic disease related to head and chest goals sinus influenza a daily dose of 25000 to 50,000 units can be given to the patient. Take me to a high dose that can cure night blindness and other eye and skin related disorders. Its dose can be given for a maximum of 4 weeks but under doctor supervision. Vitamin A is majorly used in developing countries to increase the childhood immortality rate . Vitamin A is currently measured in mcg RAE, but earlier it was measured in International Units (IUs). To convert IU to mcg RAE you can use the following.
1 IU retinol = 0.3 mcg RAE

You can check below Recommended Dietary Allowances (RDAs) for Vitamin A daily as per age gender and body condition


You will find several varieties of vitamins in the vitamin B group, few of the key variants of vitamin B are B1 ( thiamine), B2 ( riboflavin), B3( Niacin), B5 Or B12( Pantothenic acid), B6(Pyridoxine ), b9(Folic acid). When used together vitamin B is more potent That’s why it is called synergistic.

i) Vitamin B1 (Thiamine)
Vitamin B1 plays a crucial role in the normal functioning of the nervous system. It is called an antineurotic anti-aging. It also regulates carbohydrates and boosts the digestive system while preventing constipation.

The key sources of vitamin B1( thiamine) are the outer layer of whole grains, pulses, peas and nuts, green & Dark leafy vegetables, banana apple, eggs & wheat germ etc.
Issues caused in our body due to thiamine deficiency-
Thiamine deficiency can impact your digestive system critically . It can also trigger weight loss, serious constipation, nervous system weakness, mental depression and heart related issues.

Daily dose- daily recommended dose thiamine is 2 MG for adults 1.2 MG for children. In case someone is taking high doses of this vitamin in isolation for a long time it can cause high urinary losses or deficiencies of other B group vitamins.

ii) Vitamin B2 (Riboflavin)
Riboflavin or vitamin B2 is also known as Vitamin G . It stimulates general health growth which primarily impacts nails, skin, hair, and eyes. It also prevents sore mouth, tongue & lips.
The primary source of this vitamin is leafy green vegetables, wheat germ, cheese, milk, sunflower seeds, almonds, tomato, and other citrus fruits.

The deficiency of this vitamin causes a burning sensation in the legs, tongue, and lips, wrinkles on the face, eczema, and skin-related disease.

The recommended daily intake of vitamin B2 is 1.6mg for adults and 0.6 to 1 mg for kids. The larger dose of this vitamin is generally used to treat deficiency of eyesight and cataracts disease. It also treats high BP issues, digestive disturbances, nervous debility, depression, etc.

iii) Vitamin B3 (Niacin)
Vitamin B3 is essential for the healthy functioning of the nervous system, also balancing protein and carbohydrate in the body. Vitamin B3 is essential element of the synthesis of sex hormones, insulin and thyroxin.

Vitamin B3 is found in peanut, poultry, fish, whole wheat, leafy green vegetables, tomato, dates & figs

Deficiency of vitamin B3 can cause skin related issues, mental depression, stools, headache, digestive disorders, anemia, and insomnia.

The recommended daily intake of vitamin B3 is up to 20 mg for adults and up to 12 mg for children. Large doses of up to 100 mg of this vitamin can be used to treat migraine, high BP, and cholesterol.

iv) Vitamin B6 ( Pyridoxine)
Vitamin B6
is a combination of pyridoxine, pyridoxine, and pyridoxamine which is primarily used in the absorption of protein and fats. It also prevents skin and nervous disorders.

The key sources of this vitamin B6 are pulses, cereals, wheat, yeast, bananas, soybean, eggs, milk, walnuts, and fresh vegetables.

The deficiency of Vitamin B6 can create anemia, nervousness, migraine, insomnia, depression, headache, skin disorders, and heart-related issues.

The recommended daily intake of vitamin B6 is 2 mg for adults and 0.2 mg for kids. The larger dose of this vitamin B6 is used to treat painful joints, asthma, kidney stones, arthritis, heart attack, and nervous disorders.

v)Vitamin B9( Folic Acid)
Vitamin B9
is responsible for the formation of red blood cells. It is called folic acid which is essential for the growth & restoration of all body cells. It also boosts metabolism and prevents premature greying.

The key sources of vitamin B9 early are a few vegetables like spinach mushrooms, peanuts and nuts.

The deficiency of vitamin B9 can cause skin disorders, anemia, hair loss, mental depression, and fatigue.

The recommended daily intake of Vitamin B9 is 0.4mg. For certain types of deficiency like anemia, a daily dose of 5mg can be taken only after the doctor’s consultation.

vi) Vitamin B5 (Pantothenic Acid)
Vitamin B5
is primarily used in the development of the central nervous system which triggers cell construction and maintains normal body growth. It is responsible for stimulating adrenal glands and producing cortisone and adrenal hormones. Vitamin B5 also converts fat and sugar into energy. Any physical and mental stress can be guarded by vitamin B5 only..

Vitamin B5 is found in green vegetables, serials , beans , peanuts , egg yolk, whole grain etc.
The deficiency of vitamin B5 can cause mental depression chronic fatigue hair loss premature greying hypoglycemia stomach disorders skin and blood related diseases

Recommended daily intake of vitamin B5 is not yet decided but 800 stimulated intake is between 30 to 50 mg per day as per the studies. A high dose of vitamin B5 is generally useful in the treatment of insomnia, low BP, and low blood sugar.

vi) Vitamin B12 (Cobalamin)
Vitamin B12
contains essential mineral elements and is also known as a red vitamin. Vitamin B12 is used in the proper functioning of our central nervous system. Also used in regeneration and production of red blood cells proper utilization of fat protein carbohydrates for the body growth. Vitamin B12 is responsible for boosting concentration and balancing memory.

Key sources of vitamin B12 are eggs, meat, bananas, milk, and peanuts.

The deficiency of vitamin B12 can ka can cause anemia loss of energy-poor appetite and mental disorders

Daily intake of vitamin B12 is 3 MCG per day. The large therapeutic dose 50 to 100 MCG is generally used to treat lack of concentration, depression, insomnia, and weak memory.


Vitamin C is essential for the normal growth and maintenance of body tissues. It is also called Ascorbic acid. It protects the body against many harmful chemicals. It regulates the growth & maintenance of teeth, gums, joints, and bones. It is an antibiotic that prevents common colds, decreases blood cholesterol, and removes all forms of stress.

Vitamin C is found in citrus fruits, green leafy vegetables, berries, tomatoes, potatoes sprouted green grams, amla, and oranges.

The deficiency of Vitamin C can cause anemia weakness, bleeding gums, sore throat premature ageing and weaker immunity.

The recommended daily intake of Vitamin C is up to 75 mg for adults and up to 250 mg for the kids. It will require a high intake for older people and smokers. To prevent the chronic infections & neutralize toxins, one needs a huge door up to 10000 mg per day. The miracle about this Vitamin C is our body consumes what it needs and excrete whatever is excess naturally.


Vitamin D is used for the healthy functioning of the thyroid gland, the formation of proper bones and teeth. It regulates the calcium Phosphorus and other minerals in the digestive tract.

Vitamin D is found in some Sun rays, milk eggs, fishes, and sprouted seeds.

The deficiency of vitamin D can cause bone deformation, tooth decay, poor eyesight, muscular fatigue, constipation, unusual thrust, nervousness, vomiting, diarrhea, etc.

The recommended daily intake of Vitamin D is 500 IU for both adults and children.


Vitamin E is primarily used in our reproductive system and is responsible for fertility and physical vigor. It protects sex hormones fat-soluble vitamins from being destroyed in the body by oxygen and prevents unsaturated fatty acids. It also improves blood circulation by diluting the blood vessels, preventing miscarriage, curing reproductive organs, and helps to restore female fertility and male potency. It prevents heart disease, arthritis, asthma, and many other such conditions. Vitamin e protects us from many environmental poisons like air water and food toxins.

The main sources of vitamin E are eggs, milk, wheat, leafy green vegetable sprouted seeds, and nuts.
Deficiency of vitamin E can cause sterility in men and recurring abortion in women. It can also impact the coronary system, trigger paralysis, weaker muscles, cause strokes, and heart disease.

The recommended intake of vitamin E is 15 IU per day in normal conditions. For a therapeutic dose, one can take it up to 2400 IU daily but only after doctor recommendations.


Vitamin K is used for the prevention of bleeding and the normal regulation of liver function. Is necessary for the proper clotting of blood in case of injury or accident. Excessive menstrual flow can also be prevented by vitamin K. 

Vitamin K is found in cow milk Alfalfa, egg yolk leafy and green vegetable, cauliflower spinach cabbage and tomato

Deficiency of Vitamin K can lead to insufficient bile salt in the intestine, trigger colitis, lower vitality and premature ageing. 

******************Thank you******************

Know More Articles –

Can We Prevent Memory Loss?

The Best Sydney Optometrists: How to Find One Near You

5 Must-See Cannabis Festivals

Helping the Elderly Avoid Swallowing Difficulties

Magic Mushrooms: A Way to Self-Improvement

5 Top Health Benefits Of Hypnotherapy

CBD Oils For Cats

UK NHS Tracing App Prevents 1.89 Million lives during Covid-19 Epidemic

How Can Nasal Vaccines Of COVID-19 Be The Best Next Thing?

How to Cope with a Parent’s Dementia Progression

Reasons Why Smoking Subscription Box