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Like all other vitamins, vitamin A (also known as beta-carotene) is essential for your health. This natural pigment contributes to a range of vital processes in the human body which supports a proper functioning immune system.

Your body can synthesize vitamin A from beta-carotene pigments. The texture of your skin and the production of new cells can not do without! Vitamin A is crucial for your lung tissue, functioning of your windpipe, your eyes (especially at night), your gums and your hair.

When your vitamin A level is too low, it can lead to night blindness. Even total blindness can be caused by a deficiency of this vitamin. Dull hair may also be a result of a vitamin A deficiency. Finally, this vitamin is essential in the growth of children.


Vitamin B1 (also known as thiamine) is one of the eight important B-vitamins for your body. Do you want to be sure of having enough energy throughout the day? Then you wouldn't want to miss your vitamin B1! Your energy management only functions optimally when you consume sufficient B1.

The essential B1 fulfills a critical purpose within the functioning of your nervous system. Your heart muscles also perform well with the help of vitamin B1, which gives this vitamin a crucial role for your overall health. Vitamin B1 also functions as a co-enzyme during enzyme reactions that help you to convert the carbs you consume into energy to help you perform better.

When you don't consume sufficient amounts of B1, you can develop various complaints and symptoms. Think of symptoms like heart issues, fatigue, and numb legs (fortunately, the paralyzing disease Beriberi doesn't appear in our current society anymore). B1 deficiency can also cause mental illnesses. Because of that, people with a lack of vitamin B1 may experience memory problems, being unable to concentrate, or experience symptoms of depression.


Vitamin B2 is also called riboflavin. This vitamin is found in milk and meat products, but also in grains. Although little information is known about this vitamin, it is very important for your body.

Vitamin B2 ensures that your body can obtain energy from carbohydrates, fats and proteins. It keeps your energy supply in balance. In addition, it also improves the immune system, as riboflavin also functions as an antioxidant.

A vitamin B2 deficiency can lead to a weak immune system, neurological complaints, eye problems and a swollen tongue.


Vitamin B3 is (also known as niacin) has an essential role in the energy of our body. Also vitamin B3 is essential fort he syntheses of fatty acids in the body.

Niacin is present as nicotinic acid or nicotinamide in a wide range of foods. In addition, our body can make niacin from the amino acid tryptophan. Tryptophan is one of the building blocks of all proteins.

People who have a deficiency of vitamin B3 can have different symptoms. For example diarrhea, dementia, scurvy and pellagra, a disease that can cause skin disorders. Fortunately, a deficiency in niacine is very rare in modern Western society. Our diet contains sufficient amounts of B3.


Vitamin B6 is essential function for the human metabolism. This vitamin contributes to breaking down and building up amino acids (the building blocks of proteins).

The development of the human body and the production of blood will not function without vitamin B6. Also this vitamin has a key role in our hormones. Vitamine B6 is also essential for our nervous and immune systems to work properly.

If the intake of vitamin B6 is too low, it can cause a low immunity response, nervous disorders and anemia. However, a deficiency of this vitamin is very rare.


Vitamin B12 (also known as cobalamin) is a vital vitamin to your body. This essential vitamin helps to create red blood cells, allowing your body to transport more oxygen towards your organs and muscles. It also regulated the DNA-synthesis of your major organs, including bone marrow.

Having enough vitamin B12 helps to regulate the oxygen being transported throughout your body. It protects your nerve cells as well, allowing sensory input to be immediately recognized and it also increases your bone-density. It also has great effects on your mental health as it helps to synthesize serotonin, a substance that promotes a better mood.

A deficiency in vitamin B12 can have both psychological and physical effects. Because your body lacks the red blood cells, it will be unable to transport enough oxygen to the organs and muscles, including your brain. When this happens, you can become more irritable, feel weaker and can even have troubles moving around.


Biotin is also known as vitamine B8 or vitamin H. Your body uses this vitamin include to create energy from your diet.

Besides that biotin converts food into usable energy, it is also important in the synthesis of fatty acids. Are your hair and your skin in good condition? Then you owe it primarily to this vitamin!

As sufficient B8 ensures healthy skin, an insufficient intake can result in skin disorders. Also depression and anemia can be caused by a deficiency of biotin. Deficiencies of this vitamin are, however, extremely rare. Our regular diet contains enough B8.


Vitamin C. Everybody knows that this vitamin protects us from the annual flu epidemic. However, this vitamin has a lot more to offer!

As mentioned, our resistance against for example flu increases with vitamin C. However, this vitamin is also an antioxidant and protects the human tissue from harmful substances. Vitamin C is also essential for the bioavailability of the mineral iron and to create new tissue.

Although our daily diet can provide enough vitamin C, it very well possible that we do not get enough. Do you frequently suffer from bleeding gums? This could indicate a deficit. When the intake of vitamin C is too low over a longer period of time, it can cause low disease resistance and poor healing of injuries. In extreme cases, a deficiency can cause internal bleeding and even scurvy.


A healthy human body has strong bones. In order to keep our bones in shape we need calcium. To make calcium bioavailable from our diet, we need vitamin D. Without vitamin D, we don’t have strong bones (and teeth)!

Vitamin D is found in some foods. But our main source is sunlight. Sunlight is ingeniously transformed in our skin into vitamin D. Vitamin D is essential for the growth and division of cells as they, for example, occur in our immune system.

Children with a deficiency in vitamin D can develop abnormalities in the skeleton. For adults it can lead to weakened muscles or osteoporosis.


Vitamin E (also known as alpha-tocopherol) is an antioxidant. The effect of this vitamin is crucial for the protection of the human body.

The protective effect of vitamin E relates to our individual cells (and cell walls, but also our tissue as a whole and the bloodstream. The fatty acids that we ingest through our food, can cause degradation of cell walls by oxidation. Vitamin E supports the recovery of this damage. The vitamin is also important for the metabolism in our cells.

Deficiencies in vitamin E are rare. A deficit can result in weakness of muscles, neurological symptoms and anemia.