Vitamin Functions, Deficiency Symptoms & Natural Sources

A vitamin is an organic compound, found in food and other natural sources, that our body needs for basic function and health. Many vitamins are available to us in food. For example, citrus fruits are an abundant source of Vitamin C. Other vitamins are present in food but also in other sources. We get Vitamin D by eating fish, eggs, and mushrooms, for example, but exposure to sunlight is also an important source of that vitamin.

There are 13 essential vitamins:

1. Vitamin A
2. Vitamin B1 (thiamine)
3. Vitamin B2 (riboflavin)
4. Vitamin B3 (niacin)
5. Pantothenic acid (B5)
6. Vitamin B6
7. Biotin (B7)
8. Folate (folic acid and B9)
9. Vitamin B12 (cyanocobalamin)
10. Vitamin C
11. Vitamin D
12. Vitamin E
13. Vitamin K

Here is a brief overview of the roles that these vitamins play in our health, how we can know when we are deficient, and where vitamins can be found in food.

• Vitamin A deficiency causes impaired vision, particularly in reduced light. This condition is commonly known as night blindness.
• Deficiency can also lead to hyperkeratosis, which is a thickening of the stratum corneum, or the outermost layer of skin. This appears as white lumps at the hair follicles.
• Deficiency of Vitamin A also causes keratomalacia, an eye disorder.

• Vitamin B1 deficiency can cause beriberi, a condition that produces symptoms including loss of appetite, weakness, pain in the limbs, shortness of breath, and swollen feet or legs.
• B1, or thiamine, deficiency can also lead to Wernicke-Korsakoff syndrome, which manifests as vision disturbances, mental confusion, and unsteady walking.
• Cataracts
• Alzheimer’s disease
• Heart failure
• Excessive consumption of alcohol can lead to B1 deficiency, as alcohol flushes the vitamin out of the body.

• Digestive problems
• Frequent dizziness
• Hair loss
• Skin rashes
• Eye problems
• Insomnia
• Slow mental response
• Ariboflavinosis, which manifests with lesions around the mouth, weakness, weight loss, and anemia

• Pellagra (diarrhea, dermatitis, dementia, aggression, red skin lesions, insomnia, weakness, and confusion)

• Paresthesia (a burning sensation in the hands and feet, muscle cramps, numbness, tingling sensations, irritability, fatigue, diarrhea, vomiting, sleep disturbances, and restlessness).

Anemia and peripheral neuropathy are caused by a deficiency in Vitamin B6. Inflammation of the skin, sore tongue, depression, cognitive problems, and convulsions are some symptoms associated with these conditions.

• Dermatitis
• Enteritis (inflammation of the intestine)
• Hair loss
• Fatigue
• Depression
• Nausea
• Muscle pains
• Anemia

• Magaloblastic anemia
• Heart problems
• Age-related hearing loss
• Age related macular degeneration
• Depression
• Neural tube defects and other birth defects

• Megaloblastic anemia
• Heart problems
• Weakness
• Rapid breathing
• Tiredness
• Light-headedness
• Rapid heartbeat
• Pale skin
• Sore tongue
• Weight loss
• Diarrhea

Vitamin C deficiency causes scurvy. Symptoms include fatigue, mood swings, joint pain, dry skin, weight loss, bruising, muscle pain, dental problems, dry hair, and infection.

Vitamin D deficiency causes rickets and osteomalacia. People with this deficiencyare more likely to be affected by cardiovascular diseases and possibly even cancer. Older adults may suffer from cognitive impairment. Children with Vitamin D deficiency may experience severe asthma.

Vitamin E deficiency is very rare. It may cause mild hemolytic anemia in newborn infants. Spinocerebellar ataxia, myopathies, peripheral neuropathy, ataxia, skeletal myopathy, and retinopathy are other conditions caused by vitamin E deficiency.

Deficiency in Vitamin K causes bleeding diathesis. Newborn infants are more likely to be affected by Vitamin K deficiency.

Many vitamin supplements are available in the market. However, it is always advisable to obtain vitamins from their natural sources by eating foods rich in vitamins daily.

• Vitamins are organic compounds.
• An otherwise healthy person can get all the vitamins they need from a healthy diet.
• There is debate about whether supplements are beneficial. Some supplements can lead to complications when combined with certain medications or when taken before surgery.
• Some vitamins are water-soluble while others are fat-soluble.
• Vitamin A deficiency can cause night blindness.
• Vitamin B1, or thiamin, deficiency can cause beriberi. This condition is most common in regions where polished rice (where the husk is removed) is a staple food.
• Dark, leafy, green vegetables are excellent sources of many vitamins, including A, C, E, and K.
• Vitamin C deficiency can lead to scurvy.
• Sunlight is an excellent source of Vitamin D.