Vitamins are a group of organic compounds essential for life that do not provide energy and cannot be synthesized by the body. The body’s vitamin requirements are minimal, typically ranging from a few hundred micrograms to several dozen milligrams per day. Despite their small quantities, vitamins are crucial for human existence.
Most vitamins act as co-factors that activate enzymes involved in various bodily reactions.
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| To provide adequate nutrition for children, it is necessary to introduce complementary foods when they are 6 months old. (Image: TTO) |
Some vitamins, such as vitamin E and beta-carotene, are essential for life. A deficiency in these vitamins can affect oxidation processes, reduce immunity, and make the body more susceptible to infections and allergies.
Many vitamins have complex and multiple effects, especially those involved in the formation of hormones (such as vitamin A and vitamin D).
In addition to participating in various functions, vitamins are also indispensable for the following conditions:
– Fertilization and fetal development: deficiencies can lead to infertility and fetal deformities.
– Growth and bone mineralization: a lack of vitamins can lead to postural issues and bone deformities.
– Energy production: vitamin deficiencies can result in anemia, slow wound healing, and changes in skin, hair, and nails.
– Impact on the immune system: vitamin deficiencies can increase susceptibility to bacterial infections.
– Synthesis of neurotransmitter intermediates: a lack of vitamins can impair concentration and memory, and reduce stress resilience.
– Detoxification and neutralization of toxins: vitamin deficiencies can increase sensitivity to toxins and accelerate aging, contributing to cardiovascular diseases and cancer…
Vitamins are divided into two groups:
Water-soluble vitamins: Most B vitamins (B1, B2, B6, B12…), vitamin PP (niacin), and vitamin C are water-soluble vitamins. These vitamins do not accumulate in the body; excess amounts are excreted through urine.
Fat-soluble vitamins: This group includes vitamins A, D, E, and K. These vitamins have many important functions in the body, but when taken in high doses, they can accumulate in fatty tissues and liver cells, potentially leading to toxicity.
When are people at risk of vitamin deficiency?
For a long time, nutritionists have believed that a healthy individual with a balanced, varied diet will not suffer from vitamin deficiencies. Severe vitamin deficiencies are rare and typically occur in a small portion of the population.
Some high-risk cases for vitamin deficiency
Premature infants often lack vitamins A, D, E, and K (as these fat-soluble vitamins find it difficult to cross the placenta). Elderly individuals with poor absorption abilities are prone to deficiencies in vitamins B9 and B12, leading to memory loss and confusion. Smokers, alcoholics, those undergoing chemotherapy or radiation therapy, or individuals with chronic illnesses (such as diabetes, kidney failure, and AIDS) often experience vitamin deficiencies.
Vitamin deficiencies can also arise from insufficient dietary intake.
Processed foods (such as white bread, refined flour, and skim milk) often lose many vitamins.
- Canned foods: the irradiation processes used for sterilization can result in the loss of some vitamins.
- Improper preparation and cooking methods: soaking foods for too long or boiling them in excess water can significantly reduce vitamin content.
- A diet low in fiber (common for patients with colitis) can often lead to deficiencies in vitamins B9 and C.
- Vegetarian diets: foods lacking animal products can cause deficiencies in vitamins B12 and D.
- Weight-loss diets can reduce the intake of minerals and vitamins from food.
- Deficiencies can also arise from impaired absorption and metabolism of vitamins.
- Chronic bowel diseases can reduce or prevent the absorption of certain vitamins.
Due to interference from certain medications: Some long-term medications can lead to vitamin deficiencies, such as corticosteroids, antacids, antibiotics, psychotropic drugs, and anticancer medications…
Vitamin deficiency due to increased bodily demand:
In certain conditions, the body’s vitamin needs increase, and there is a risk of deficiency without additional supply. Such cases include: pregnant women, breastfeeding mothers, athletes, individuals under stress, those in extreme climates, alcoholics, and those in polluted environments…
Daily dietary intake is the primary source of vitamins for the body. Both vitamin deficiency and excess can be harmful to health. For instance, a deficiency in niacin (vitamin PP) can lead to Pellagra, causing memory issues, tinnitus, poor sleep, mouth ulcers, dry skin, and digestive disorders… Conversely, excess vitamin PP can increase blood clotting, potentially leading to thrombosis, arterial spasms, and high blood pressure…
A deficiency in vitamin C impairs collagen synthesis, leading to slow wound healing, ruptured capillaries, poor dental and bone health, whereas excess vitamin C can cause acidosis and increase the risk of kidney stones.
A deficiency in vitamin B1 leads to Beriberi, characterized by neurological damage, while excess vitamin B1 can cause allergies and dizziness. A deficiency in vitamin A can lead to immune deficiency, increasing susceptibility to infections, particularly respiratory and digestive infections; it can also cause eye damage (xerophthalmia) which, if severe, may lead to blindness, while excess vitamin A can cause headaches, fatigue, nausea, hair loss, dry skin, and menstrual disorders…
A deficiency in vitamin D can cause rickets in children and contribute to osteomalacia in adults, but overdose can lead to hypercalcemia, resulting in calcium deposits in body tissues, including the heart, lungs, and kidneys, causing joint pain, seizures, and kidney stones…
Thus, a varied and balanced diet daily can provide sufficient vitamins for the body. Vitamins are of higher quality when sourced from natural foods. Regular supplementation through oral or injectable means is not always necessary. However, in truly essential cases, consulting a healthcare provider is crucial to determine which vitamins to supplement based on specific diseases, age, and other factors to ensure efficacy and safety.
