Vitamin A is critical for maintaining healthy vision, supporting immune function, and ensuring the normal functioning of the heart, lungs, and kidneys. It plays a key role in maintaining healthy skin and cellular communication.

Deficiency: A lack of vitamin A can lead to night blindness, making it difficult to see in low light conditions. Prolonged deficiency can result in dry eyes and a weakened immune system, increasing susceptibility to infections.

Vitamin C is well-known for its role in boosting the immune system, but it also serves as a powerful antioxidant, protecting cells from damage. It aids in the production of collagen, which is essential for healthy skin, cartilage, and blood vessels, and improves iron absorption from plant-based foods.

Deficiency: Without enough vitamin C, the body can develop scurvy, characterized by fatigue,

swollen gums, joint pain, and slow wound healing. Historically, scurvy was common among sailors who lacked fresh fruits and vegetables on long voyages.

Known as the “sunshine vitamin,” vitamin D helps the body absorb calcium, making it vital for strong bones and teeth. It also supports the immune system and muscle function. Unlike other vitamins, the body can produce vitamin D when the skin is exposed to sunlight, though many people do not get enough.

Deficiency: In children, a lack of vitamin D can lead to rickets, a condition that causes soft, weak bones. In adults, deficiency can result in osteomalacia or osteoporosis, both of which weaken the bones and increase the risk of fractures.

Vitamin E is a powerful antioxidant that helps protect cells from oxidative damage. It also supports immune function and promotes healthy skin. This fat-soluble vitamin plays a role in widening blood vessels and preventing blood clots.

Deficiency: Although rare, a vitamin E deficiency can lead to nerve damage, muscle weakness, and impaired immune response.

Vitamin K is essential for blood clotting and bone metabolism. Without it, the body cannot properly form clots to stop bleeding, and bones may become weaker over time.

Deficiency: Deficiency in vitamin K can result in excessive bleeding, bruising easily, and poor bone health over time, potentially leading to osteoporosis.

Thiamine (Vitamin B1): Thiamine helps convert carbohydrates into energy and is crucial for nerve and muscle function. 

Deficiency: Deficiency can cause beriberi, which affects the cardiovascular and nervous systems.

Riboflavin helps the body break down proteins, fats, and carbohydrates and is important for energy production. 

Deficiency: Deficiency can lead to skin disorders and mouth sores.

Niacin supports digestive health, skin health, and nervous system function.

Deficiency: Deficiency can cause pellagra, characterized by diarrhea, dermatitis, and dementia.

This vitamin is essential for synthesizing coenzymes that help metabolize carbohydrates, fats, and proteins. 

Deficiency: Deficiency can lead to fatigue and irritability.

Vitamin B6 is involved in amino acid metabolism, red blood cell production, and brain function. 

Deficiency: Deficiency can cause anemia, mood changes, and confusion.

Biotin supports metabolism and helps maintain healthy skin, hair, and nails. 

Deficiency: Deficiency can result in hair thinning, rashes, and neurological symptoms.

Vitamin B12 supports nerve function, red blood cell formation, and DNA synthesis. 

Deficiency: Deficiency can result in pernicious anemia, fatigue, and neurological issues.