Vitamins: What They Are and Why They Matter

Vitamins are organic compounds that the body needs in small amounts to function properly. They play vital roles in:

• Energy production

• Strengthening the immune system

• Building cells and tissues

• Maintaining healthy skin and hair

• Supporting mood and cognitive function

Types of vitamins:

• Fat-soluble: A, D, E, K → stored in the liver and fatty tissues

• Water-soluble: C and B-complex → not stored; require daily replenishment

Signs of Vitamin Deficiency

Some common symptoms may indicate a deficiency:

• Vitamin D: Hair loss

• Vitamin B12, D, Iron: Persistent fatigue

• Vitamin D, B6, B12: Mood swings or depression

• Vitamin C, D, Zinc: Weak immunity

• Vitamin B2, B3, B6: Cracks at the corners of the mouth

Who Is at Higher Risk?

• Vegetarians: Risk of low B12 and iron intake

• Pregnant women: Increased need for folic acid, iron, calcium, and vitamin D

• Older adults: Reduced nutrient absorption and less sun exposure

• Dark-skinned individuals: Less efficient vitamin D synthesis from sunlight

• People with IBS or Crohn’s disease: Poor absorption leading to chronic deficiencies

Natural Sources of Vitamins

• Vitamin D: Salmon, egg yolk, sun exposure

• Vitamin B12: Liver, red meat, eggs, dairy products

• Vitamin C: Oranges, strawberries, kiwi, red peppers

• Vitamin A: Carrots, sweet potatoes, spinach, liver

• Vitamin E: Nuts, vegetable oils, avocado

• Vitamin B9 (Folic Acid): Lentils, spinach, beans, fortified grains

Tips Before a Vitamin Test

1. Fasting: Some tests (e.g., iron) require 8–12 hours fasting; confirm with your doctor

2. Pause supplements: Stop for 24–48 hours before the test for accurate results

3. Inform your doctor about medications: Certain drugs affect vitamin absorption (e.g., contraceptives, anti-seizure medications)

4. Choose a reliable lab: Vitamin tests are sensitive and require accurate analysis

Tips to Enhance Vitamin Absorption

• Take fat-soluble vitamins (A, D, E, K) with healthy fats (olive oil, nuts)

• Pair iron-rich foods with vitamin C (orange juice, fresh tomatoes) for better absorption

• Avoid tea and coffee after meals (caffeine hinders iron and calcium absorption)

• Don’t take magnesium, zinc, and calcium together; they compete for absorption

Vitamins and Mental Health

• Vitamin D deficiency: Linked to depression and mood disorders

• Vitamin B12 deficiency: Impacts memory, focus, and brain health

• Magnesium deficiency: Can increase nervous tension and disrupt sleep

If you experience mental fatigue or mood swings, a deficiency in a key vitamin may be the cause.

How Often to Test for Vitamins

• Healthy adults: every 1–2 years for a general check

• If unexplained symptoms appear: test immediately

• Pregnant women: at the beginning of pregnancy and as recommended by a doctor

• Chronic illness patients: every 6–12 months

What to Do If a Deficiency Is Found

1. Don’t start supplements without consulting a doctor

2. Follow a diet + supplement plan according to the prescribed dosage

3. Re-test after 2–3 months to monitor improvement

4. Don’t stop supplements abruptly; taper as advised by your doctor

Lifestyle Factors That Support Vitamin Levels

• Good sleep: Essential for vitamin absorption and body recovery

• Exercise: Boosts circulation, helping the body use nutrients efficiently

• Stress reduction: Chronic stress depletes the body’s vitamin and mineral stores