Vitamins and nutrients are important building blocks in the human body. What the different vitamins can do in the body and how high the daily requirement is, we have summarized for you below.

Vitamin A ist ein Antioxidants. Vitamin A wird häufig auch als Retinol, Retinal oder Retinsäure bezeichnet, das Provitamin A ist als ß-Carotin bekannt. Es ist wichtig für Fortpflanzung, Haut und Augen. Bei Mangel können Nachtblindheit und Abwehrschwäche auftreten. 

The vitamin B1 thiamine is involved in metabolism. It is essential for growth and nerves in the human body. In case of deficiency, Beri Beri disease may occur, a disorder of the nervous and cardiovascular system. In addition, fatigue may occur. 0.2 - 1.3mg daily is recommended. 

Riboflavin (vitamin B2) is involved in both metabolism and redox systems and is important for skin, hair, nails and the output of stress hormones. In case of deficiency, mucosal inflammation may occur and concentration difficulties may occur. A daily amount of 0.3 - 1.4mg is recommended. 

Synonymous with vitamin B3 is niacin, which is important for metabolism. It also influences cholesterol levels, gastrointestinal tract, sleep and mood. In case of deficiency, fatigue often occurs. Recommended daily dose is 2 - 16mg niacin equivalents. 

Vitamin B5, also pantothenic acid, supports the stress defense as well as the metabolism in the human body. In addition, it can have an anti-inflammatory effect. 2 - 6mg is the required daily amount.

Vitamin B6, also pyridoxine has many different tasks. It is important for muscles, heart and circulation. In addition, the vitamin helps in the formation of red blood cells and is therefore essential for the immune system. Pyridoxine is also involved in blood sugar levels and metabolism. When falling below the recommended daily amount of 0.1 - 1.6mg can cause fatigue.

Biotin or vitamin B7 is involved in the formation of skin, hair, nails and various metabolic processes. Deficiency can lead to fatigue or hair loss. Recommended is an amount of 4 - 45µg daily. 

​Folate or vitamin B9 is also important for metabolism. In addition, it is significant for the formation of red blood cells, cells and nerves. In case of deficiency, memory impairment and growth disorders may occur. An amount of 60 - 450µg folate equivalent is recommended.

The vitamin B12 bears the name cobalamine. It is essential for blood formation, cell division and nerves in the human body. In case of deficiency, nervous disorders may occur. 0 - 5.5µg is recommended daily. 

Vitamin C is also known as ascorbic acid. This is a radical scavenger and is necessary, among other things, for the formation of connective tissue, teeth and bones. In case of deficiency, disorders of the metabolism of connective tissue can occur. The recommended daily amount is 20 - 155mg.

Vitamin D is responsible for promoting growth and controlling calcium and phosphate metabolism in the blood, and thus for the calcification of bones. A distinction is made between vitamin D2, also known as ergocalciferol, and vitamin D3, also known as cholecalciferol. If there is a deficiency, bone softening may occur. Therefore, 10 - 20µg daily is recommended. 

Vitamin E is also known as tocopherol and is responsible for membrane protection in the human body, as well as being active as a free radical scavenger. 3 - 17mg alpha-tocopherol equivalent is recommended daily.

Vitamin K is divided into vitamin K1, also phylloquinone, and vitamin K2, also menaquinone. It is important for blood clotting and the maintenance of bones. The recommended intake is 4 - 80µg daily

Source