Your body requires 13 essential vitamins to support normal growth, metabolism, immune function and overall health. Each has a different role, and getting more of one vitamin doesn’t necessarily mean you’ll feel better.
Here are some of the vitamins people commonly ask about.
Vitamin B12: Energy Metabolism and Nerve Health
Vitamin B12 helps your body produce red blood cells, maintain healthy nerve function and convert nutrients into usable energy.
People who follow vegan diets, older adults and individuals with certain digestive conditions may be at greater risk of B12 deficiency.
Low B12 levels can contribute to fatigue, weakness and neurological symptoms. However, taking extra B12 generally doesn’t provide an energy boost when your levels are already adequate.
B-Complex Vitamins: Supporting Everyday Metabolism
B-Complex refers to a group of B vitamins that help your body process carbohydrates, proteins and fats. They also contribute to normal nervous system function and other essential processes.
Because each B vitamin has a different function, a deficiency in one may affect your health differently than a deficiency in another.
B-Complex supplementation may be appropriate when dietary intake is inadequate or a specific need has been identified.
Biotin (Vitamin B7): Hair, Skin and Nutrient Metabolism
Biotin plays an important role in converting food into energy and maintaining normal cellular function.
It’s commonly marketed for hair, skin and nail health. However, biotin deficiency is uncommon, and research supporting additional biotin for hair growth in people without a deficiency is limited.
Hair thinning and brittle nails can have several causes, including nutritional deficiencies, hormonal changes and medical conditions. Identifying the underlying cause is more useful than automatically adding biotin.
Vitamin D: Bone and Muscle Health
Vitamin D helps your body absorb calcium and maintain healthy bones. It also supports normal muscle and immune function.
Some individuals are at greater risk of low vitamin D, including older adults, people with limited sun exposure and those with certain absorption disorders.
Although sunlight helps the body produce vitamin D, living in sunny Arizona doesn’t guarantee adequate levels.
Vitamin C: Collagen Production and Immune Function
Vitamin C supports collagen production, wound healing and normal immune function. It also helps the body absorb iron from plant-based foods.
Many people can meet their vitamin C requirements through foods such as citrus fruits, bell peppers, strawberries and broccoli.
Additional supplementation may be appropriate in certain circumstances, but taking large doses doesn’t necessarily provide additional benefits.
