All About Vitamins

How important are vitamins?

Without vitamins and essential trace elements, nothing functions in our body – or put another way: our body needs vital vitamins from food so that all important bodily processes run smoothly and healthily. If vitamins are significantly lacking, deficiency symptoms appear. (Elite) athletes in particular need a good supply of all essential substances for strong and peak performance. Learn here in our Fitness Wiki which vitamins your body urgently needs and which foods you can find them in.

The most important vitamins for good health and performance

Your body cannot produce vitamins on its own, or can only do so with difficulty – the exception here is vitamin D, which your body can produce in certain amounts through sunlight on your skin. Therefore, it is important that you supply vitamins to your body through your diet. There are 13 vitamins essential for the body, which are divided into water-soluble and fat-soluble vitamins. These are designated from A to K. They are very easy to distinguish and remember with a simple mnemonic: EDEKA refers to the fat-soluble vitamins E, D, K2, and A. All others belong to the water-soluble vitamins, meaning all B vitamins (B1, B2, B3, B5, B6, H/B7, B9, B12) and vitamin C. The four fat-soluble vitamins can be stored in the body's fat reserves. Unfortunately, water-soluble vitamins cannot be stored (with the exception of vitamin B12), which is why it is necessary to continuously consume sufficient water-soluble vitamins. Even though you read everywhere about a certain daily requirement that you are supposedly supposed to reach, it is completely sufficient if you hit these recommendations on a weekly average. We get most vitamins from vegetables and fruit, and they are also found in healthy nuts, seeds & oils, berries, certain types of meat and fish, as well as grain and dairy products. However, looking at the average diet, which for many people consists of a lot of bread, pasta, and carbohydrates, quite a few of us probably do not consume enough vitamins. The German Nutrition Society (DGE) still recommends consuming five portions of fruit and vegetables daily for adequate nutrient and vitamin coverage. It is reasonable to doubt that everyone actually meets this minimum daily recommendation. Most of us are certainly adequately supplied with vitamins and nutrients; Germany is not a country where vitamin deficiency is rampant. A truly health-threatening vitamin deficiency is also rather rare. Often, such a deficiency is linked to an existing (chronic) illness that has thrown the body's entire nutrient supply out of balance. Nevertheless, it is a sign of the times that more and more people are consuming highly processed foods with a rather low nutrient density. For the sake of your health, you should pay attention to a balanced and healthy diet.

Let's get specific: Which vitamins are present in larger quantities in which foods – what exactly gives us the highest vitamin yield?

The best foods for adequate vitamin intake

The single best way to ensure sufficient vitamin intake remains getting them through food — specifically through natural foods that also provide key enzymes and other co-factors. Here is a brief overview for middle-aged adults:

There are naturally many other areas of action for all vitamins; only a few are listed here as examples. You also have to be careful with recommended quantities. One society states certain values, while another association suggests different ones. There is still no binding agreement on the maximum amount of vitamins and minerals you should adhere to.

When in doubt, have your vitamin levels checked by a doctor. This brings us finally to the question of whether, and if so who, should keep an eye on some of these vitamin levels.

What types of vitamin deficiencies occur and in whom?

• Pregnant women should definitely work with their doctor to keep an eye on certain vitamin concentrations: folic acid (B9/B11), vitamin A, and vitamin D should be monitored in particular, as they are required for numerous processes and for nourishing the embryo.
  
  
• Vegans should regularly have their vitamin B12 and vitamin D levels checked.
  
  
• (Competitive) athletes may also have an increased need for vitamins in certain areas; here too, this should be clarified with a doctor and a deficiency prevented with high-quality supplements.
  
  
• Certain conditions such as inflammatory bowel disease or atrophic gastritis also pose a risk of vitamin deficiency and should be monitored by a doctor.
  
  
• For older adults as well, it makes sense to consult a doctor to clarify potential deficiencies in vitamin supply. Metabolism slows down, and less food (and thus automatically fewer nutrients) is often consumed.
  
  

The rule for everyone is: it is generally recommended not to simply take vitamin supplements just in case, but only after a doctor has diagnosed a clear deficiency! Otherwise, anyone who eats a healthy diet with plenty of vegetables, fruit, healthy fats, and oils is very likely to be adequately supplied with vitamins.

One more reason to nourish yourself with natural, healthy foods that supply your body with all the necessary minerals, vitamins, and trace elements!