How many types of vitamins does the human body need
2025-06-20 10:23
There are 13 essential vitamins for the human body, divided into water-soluble vitamins (9 types) and fat soluble vitamins (4 types). Water soluble vitamins include B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C, while fat soluble vitamins include vitamins A, D, E, and K. These vitamins need to be obtained through food or external supplementation and are crucial for maintaining physiological functions.
1、 Water soluble vitamins (9 types)
Water soluble vitamins are soluble in water and are not easily stored in the body. They need to be supplemented daily through diet, and excess amounts will be excreted with urine.
Vitamin B1 (Thiamine) 1
Function: Participate in energy metabolism and maintain normal functioning of the nervous system.
Source: Whole grains, legumes, lean meat.
Lack of symptoms: beriberi, fatigue, nerve damage.
Vitamin B2 (riboflavin) 2
Function: Promote cell growth and metabolism, protect skin and mucous membranes.
Source: Milk, eggs, green leafy vegetables.
Lack of symptoms: angular stomatitis, glossitis, dry skin.
Vitamin B3 (niacin) 3
Function: Participate in glucose and lipid metabolism, maintain digestive system health.
Source: Poultry, fish, peanuts.
Lack of symptoms: pellagra, diarrhea, dermatitis.
Vitamin B5 (pantothenic acid) 4
Function: Synthesize coenzyme A to support hormone and cholesterol production.
Source: Animal liver, mushrooms, avocados.
Lack of symptoms: rare, may cause fatigue and insomnia.
Vitamin B6 (pyridoxine) 5
Function: Participate in amino acid metabolism, support immune and neurological functions.
Source: Fish, bananas, potatoes.
Lack of symptoms: anemia, depression, decreased immunity.
Vitamin B7 (biotin) 6
Function: Promote fat metabolism, maintain hair and skin health.
Source: Egg yolks, nuts, whole wheat food.
Lack of symptoms: hair loss, dermatitis, and fragile nails.
Vitamin B9 (folic acid) 7
Function: Supports DNA synthesis and prevents fetal neural tube defects.
Source: Dark green vegetables, beans, citrus fruits.
Lack of symptoms: megaloblastic anemia, fetal developmental abnormalities.
Vitamin B12 (cobalamin) 8
Function: Maintain the health of the nervous system and participate in the generation of red blood cells.
Source: Animal based foods (meat, fish, dairy products).
Lack of symptoms: pernicious anemia, neuropathy, memory loss.
Vitamin C (ascorbic acid) 9
Function: Antioxidant, promotes collagen synthesis, enhances immunity.
Source: Citrus fruits, strawberries, broccoli.
Lack of symptoms: scurvy, gum bleeding, slow wound healing.
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How many types of vitamins does the human body need
There are 13 essential vitamins for the human body, divided into water-soluble vitamins (9 types) and fat soluble vitamins (4 types). Water soluble vitamins include B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C, while fat soluble vitamins include vitamins A, D, E, and K. These vitamins need to be obtained through food or external supplementation and are crucial for maintaining physiological functions.
The efficacy and function of ergothionein
Ergothioneine is a natural sulfur-containing amino acid compound mainly found in some mushrooms, grains, and animal tissues. Its core functions include antioxidant, anti-inflammatory, cell protection, and anti-aging, and it also exhibits potential effects in neuroprotection and metabolic regulation.
What is the difference between collagen and hyaluronic acid
There is a certain difference between collagen and hyaluronic acid, and their properties are different. Collagen is an extracellular matrix component, and hyaluronic acid plays a role. Hyaluronic acid not only maintains skin elasticity, but also makes it easy to keep the skin moist. Introduction to collagen: Collagen is a necessary nutrient for the human body to delay aging, accounting for more than 30% of the total protein in the body. If collagen is abundant in the skin, the elasticity of the skin will be better.
The efficacy of zinc magnesium tablets
Zinc magnesium tablets are a dietary supplement mainly composed of zinc, magnesium, and vitamin B6. Their core functions include supporting immune and metabolic functions, promoting muscle recovery, and improving sleep quality. Suitable for people with imbalanced diet, high physical activity, or those who need to regulate neurological function, but it is important to avoid excessive intake. 1、 The main components and functions of zinc magnesium flakes The core components of zinc magnesium tablets are zinc and magnesium, often combined with vitamin B6 to assist absorption. Zinc: participates in immune regulation, protein synthesis, wound healing, and reproductive health. Zinc deficiency may lead to weakened immunity, decreased taste, and other issues. one Magnesium: regulates nerve and muscle function, maintains stable heart rhythm, promotes bone health, and helps alleviate anxiety and improve sleep. two Vitamin B6: It assists in the absorption of zinc and magnesium, participates in amino acid metabolism and hemoglobin synthesis, and has a certain effect on emotional regulation.
What is the difference between methylcobalamin and vitamin B12
Mecobalamin and vitamin B12 are both substances closely related to the nervous system and blood health, but they have significant differences in their active forms, indications, administration methods, bioavailability, and treatment scope. Mecobalamin is the active form of vitamin B12 in the human body, which can directly exert its effects. Vitamin B12 needs to be converted into Mecobalamin in the body before it can be utilized. Mecobalamin is mainly used for the treatment of peripheral neuropathy, while vitamin B12 is more widely used for diseases such as megaloblastic anemia.
How many milligrams of collagen should be supplemented daily
The recommended daily intake of collagen is usually between 5-10 grams. This scale is based on the results of most clinical studies, which have found that collagen supplements within this dosage range have significant effects on improving skin health, joint health, and bone density.
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