Vitamin Index

What is vitamin A?

Vitamin A comes in two main forms - active vitamin A and beta-carotene. Active vitamin A or retinol comes from animal-derived foods and can be used directly by the body. In contrast, beta-carotene, or provitamin A, comes from fruits and vegetables in the form of carotenoids, which the body converts to retinol.

Vitamin A is crucial for:

• Helping vision in dim light
• Keeping skin healthy
• Supporting the immune system to work properly

Signs that you might be deficient in vitamin A:

• Dry skin
• Dry eyes
• Infertility and trouble conceiving
• Trouble seeing in low light
  

What is thiamine – vitamin B1?

One of the eight B vitamins, thiamine (B1) is a water-soluble vitamin that's crucial in forming adenosine triphosphate, which all cells in the body use as energy.

B1 is crucial for:

• Keeping the nervous system healthy
• Helping the body to break down and release energy from food
  

Signs that you might be deficient in B1:

• Loss of appetite
• Fatigue
• Blurry vision
• Irritability
  

What is vitamin B12?

Vitamin B12 is an essential water-soluble vitamin that helps to maintain healthy nerve and red blood cells and is needed to make DNA.

B12 is crucial for:

• Making red blood cells and DNA
• Supporting the function and development of brain and nerve cells
• Releasing energy from food
  

Signs that you might be deficient in B12:

• Fatigue
• Memory loss
• Muscle weakness
• Pins and needles
  

What is riboflavin – vitamin B2?

One of the eight B vitamins, riboflavin (B2) is a water-soluble vitamin that helps break down protein, carbohydrates and fats to keep the body energised.

B2 is crucial for:

• Keeping the skin and eyes healthy
• Keeping the nervous system healthy
• Helping the body release energy from food
  

Signs that you might be deficient in B2:

• Hair loss
• Skin rash
• Anaemia
• Sore throat
  

What is niacin – vitamin B3?

One of the eight B vitamins, niacin (B3) is a water-soluble vitamin that helps to break down protein, carbohydrates, and fats to keep the body energised.

B3 is crucial for:

• Helping the body release energy from food
• Keeping the nervous system healthy
• Keeping the skin healthy
  

Signs that you might be deficient in B3:

• Headache
• Fatigue
• Memory loss
  

What is pantothenic acid – vitamin B5?

One of the eight B vitamins, pantothenic acid (B5) is a water-soluble vitamin that helps to break down protein, carbohydrates, and fats to keep the body energised.

Vitamin B5 is crucial for:

• Making healthy red blood cells
• Producing sex and stress hormones
• Maintaining healthy mental performance
  

Signs that you might be deficient in vitamin B5:

• Burning feet
• Fatigue
• Insomnia
• Respiratory infections
  

What is pyridoxine (vitamin B6)?

One of the eight B vitamins, B6 is a water-soluble vitamin that helps to break down protein, carbohydrates, and fats to keep the body energised.

B6 is crucial for:

• Making healthy red blood cells
• Supporting the nervous and immune systems
  

Signs that you might be deficient in B6:

• Skin conditions
• Depression
• Confusion or short-term memory loss
• Muscle weakness
• Lowered immunity
  

What is biotin– vitamin B7?

One of the eight B vitamins, biotin, is an important compound found in the blood and is crucial for helping the liver, eyes, and nervous system to function.

B7 is crucial for:

• Helping the body to make fatty acids
• Helping to maintain normal healthy hair and skin
  

Signs that you might be deficient in B7:

• Thinning hair
• Brittle nails
• Scaly skin rashes around the eyes, nose and mouth
  

What is folate (vitamin B9)?

Folate, or vitamin B9, is a water-soluble vitamin found in various foods but is also added to fortified foods. Folate is necessary for normal cell function and DNA synthesis. Pregnant women require an increased amount of folate for proper foetal development as folate is necessary for healthy cell division.

Folate is crucial for:

• Making healthy red blood cells
• Reducing the risk of birth defects in unborn babies
• Helping to form DNA and RNA
  

Signs that you might be deficient in folate:

• Weakness
• Fatigue
• Irregular heartbeat
• Hair loss
  

What is vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Your body cannot make or store vitamin C, so we obtain it through food. Alongside being a powerful antioxidant, vitamin C helps your body form and maintain connective tissue including bones, blood vessels, and the skin (for the biosynthesis of collagen). Vitamin C also helps to strengthen the immune system and aid iron absorption.

Vitamin C is crucial for:

• Helping to protect cells and keep them healthy
• Maintaining healthy skin, blood vessels, bones, and cartilage
• Helping with wound healing
  

Signs that you might be deficient in vitamin C (rare in developed countries):

• Hair loss
• Delayed healing of wounds
• Fatigue
• Swelling or bleeding of the gums
  

What is calcium?

Calcium is the most common mineral in the body - and one of the most important. It’s essential for building and fixing bones and teeth, helping nerves to function, muscle contraction, blood clotting, and helping your heart to work.

Calcium is crucial for:

• Helping build bones and keeping teeth healthy
• Helping muscles to contract
• Regulating normal heart rhythms
  

Signs that you might be deficient in calcium:

• Muscle cramps or weakness
• Numbness or tingling in the fingers
• Diminished appetite
  

What is chromium?

Chromium is a mineral required by the body in very small amounts. It’s found in lots of different foods and helps the body to break down and absorb protein, fats and carbohydrates.

Chromium is crucial for:

• Enhancing the action of insulin
• Breaking down and absorbing carbohydrates, proteins, and fats
  

Signs that you might be deficient in chromium:

• Weight loss
• Confusion
• Problems with coordination
  

What is copper?

Copper is an essential mineral needed by the body in small amounts that helps the body to produce energy, as well as helping with normal brain function and supporting the immune system. It’s found in trace amounts in several foods.

Copper is crucial for:

• Breaking down and absorbing iron
• Building red blood cells
• Building collagen and connective tissue
  

Signs that you might be deficient in copper:

• Anaemia
• High cholesterol
• Developing regular infections
• Loss of skin pigment
  

What is vitamin D?

Vitamin D is a fat-soluble vitamin. It’s also known as ‘the sunshine vitamin’ because we produce most of what we need through exposure to the sun. We also get some vitamin D from our food, but it’s difficult to get all your requirements from food alone.

Vitamin D is crucial for:

• Maintaining bones, teeth, and muscles
• Reducing cancer cell growth
• Helping control infections and reduce inflammation

Natural sources:

Between April and September in the UK, around 15-20 minutes of direct sunlight a day

Signs that you might be deficient in vitamin D:

• Fatigue
• Bone pains and aches
• Hair loss
• Muscle weakness
• Osteomalacia (weak and softened bones)
  

What is vitamin E?

Vitamin E is an antioxidant that helps to protect body tissue from damage caused by unstable substances called free radicals, which are produced by cigarette smoke, sunlight, pollution, and chemical reactions in the body. Vitamin E helps us to form red blood cells, keeping the immune system healthy and helping the body to use vitamin K.

Vitamin E is crucial for:

• Maintaining healthy skin and eyes
• Helping to protect cells from damage
• Strengthening the immune system
  

Signs that you might be deficient in vitamin E (rare):

• Muscle weakness
• Numbness and tingling
• Vision loss
• Problems with coordination
  

What is iron?

Iron is an essential mineral that’s needed to make haemoglobin, a protein found in red blood cells that helps transport oxygen around your body. It also plays an important role in supporting your immune system, maintaining energy levels, and regulating body temperature.

Iron is crucial for:

• Making haemoglobin
• Supporting healthy brain development and growth in children
• Producing and supporting the function of cells and hormones

Signs that you might be deficient in Iron:

• Fatigue
• Light-headedness
• Confusion and loss of concentration
• Rapid heartbeat

What is vitamin K?

Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, regulating blood calcium levels, and bone metabolism. In the liver, vitamin K helps support prothrombin and factors VII, IX, and X, which are necessary for blood to clot properly.

Vitamin K is crucial for:

• Helping blood to clot
• Building of bones and producing healthy bone tissue
• Helping wounds to heal
  

Signs that you might be deficient in vitamin K (rare):

• Easy bruising
• Excessive bleeding from wounds
• Blood in urine or stool
• Heavy periods
  

What is magnesium?

Magnesium is a mineral that supports proper muscle, nerve, and enzyme function. It helps your body make and use energy and is needed to move other electrolytes (potassium and sodium) into and out of cells. Most magnesium is found in your bones and inside your cells. Only a tiny amount is usually present in your blood.

Magnesium is crucial for:

• Building proteins and strong bones
• Regulating blood sugar and blood pressure
• Regulating muscle and nerve functions

Signs that you might be deficient in magnesium:

• Fatigue
• Weakness
• Poor appetite 
• Muscle cramps

What is manganese?

Manganese is a mineral needed by the body in small amounts. Our bodies can’t make manganese so we must contain it in our diets. Manganese helps to strengthen bones and protect the immune system.

Manganese is crucial for:

• Assisting many enzymes involved in breaking down carbohydrates, protein, and cholesterol 
• Building bones 
• Keeping the immune and reproductive systems working properly 

Signs that you might be deficient in manganese:

• Poor bone growth
• Low fertility
• Impaired glucose tolerance

What is phosphorus?

Phosphorus is an essential mineral for the body that is found in a variety of foods. It is a key part of the bones and teeth and helps to keep the blood pH in the required range.

Phosphorus is crucial for:

• Keeping blood pH within the normal range 
• Regulates the normal function of nerves and muscles 
• Regulates the normal function of the heart

Signs that you might be deficient in phosphorus:

• Poor appetite
• Anaemia 
• Muscle weakness
• Bone pain 

Potassium is crucial for:

• Maintaining the normal level of fluids in cells 
• Helping muscles to contract
• Supporting normal blood pressure

Potassium is crucial for:

• Maintaining the normal level of fluids in cells 
• Helping muscles to contract
• Supporting normal blood pressure

Signs that you might be deficient in potassium:

• Fatigue
• Muscle cramps or weakness
• Muscle twitching
• Constipation

What is selenium?

Selenium is an essential mineral that helps with the synthesis and metabolism of thyroid hormones, strengthens the immune system, and aids in DNA synthesis.

Selenium is crucial for:

• Making DNA and protecting cells against damage and infection 
• Supporting a healthy immune system
• Supporting the metabolism

Signs that you might be deficient in selenium:

• Nausea and vomiting
• Headaches
• Confusion

What is sodium chloride?

Salt is formed of sodium and chloride combined and is essential for proper body function. Sodium helps the body to absorb water, amino acids, and sugar, while chloride helps your body to digest and absorb nutrients.

Sodium chloride is crucial for:

• Absorbing crucial nutrients
• Maintaining optimal blood pressure
• Maintaining a good balance of fluids

Signs that you might be deficient in sodium chloride:

• Nausea and vomiting 
• Fatigue
• Headaches

What is zinc?

Zinc is an essential mineral for the body that’s needed in small amounts. Your body can’t produce zinc so it must be consumed in your diet. Zinc also helps us to taste and smell.

Zinc is crucial for:

• Creating of DNA
• Healing wounds and clotting blood 
• Supporting a healthy immune system 

Signs that you might be deficient in zinc:

• Loss of or diminished taste or smell
• Slow healing wounds
• Hair loss
• Mouth sores