Failing to get those small quantities can lead to vitamin deficiencies that can make you vulnerable to diseases. While deficiencies are concerning, taking too much of a particular vitamin can also lead to health issues. Excess vitamins, particularly fat-soluble vitamins, that the body does not need immediately might be absorbed and stored. If too much is stored, it can cause vitamin toxicity or hypervitaminosis.
Serious health problems can arise from taking an excessive amount of any vitamin. The Recommended Nutrient Intakes (RNI) and Adequate Intakes (AI) per day of vitamins depend on the age group (infants, children, adults). You can check out the Philippine Dietary Reference Intakes (PDRI) tables for complete details.
Getting adequate amounts of Vitamin A, a fat-soluble vitamin, is vital to body growth, eye health, immune function, and reproductive health. When you don’t get enough Vitamin A, you can experience skin problems, hair loss, dry eyes, and night blindness. You can also become susceptible to infections. Pregnant women with vitamin A deficiency may experience pregnancy complications.
Food sources: liver, cod liver oil, carrot, kale, spinach, broccoli, chard, pumpkin, sweet potato, mango, apricot, cantaloupe, watermelon, butter, milk, eggs, some cheeses
Vitamin B1, a water-soluble vitamin, enables the body to convert carbohydrates to energy. It also aids in muscle contraction, creates acids that help digestion, and supports conduction in nerve cells. Vitamin B1 deficiency can cause health issues such as beriberi (a condition associated with problems with the peripheral nerves) and Wernicke-Korsakoff syndrome (degenerative brain disorder).
Food sources: pork, liver, eggs, whole grain rye, yeast, sunflower seeds, brown rice, cereal grains, orange, kale, cauliflower, asparagus, potato
Your body needs this water-soluble vitamin for the growth and development of body cells. It also aids in metabolism. When you have vitamin B2 deficiency, you might develop fissures in the mouth and inflammation of the lips.
Food sources: milk, cheese, cottage cheese, yogurt, eggs, meat, fish, green beans, okra, chard, asparagus, banana, persimmon
Vitamin B3, a water-soluble vitamin, is important to promote cell growth. When you have low levels of vitamin B3, you might be at risk of getting pellagra, a health condition that causes diarrhea, intestinal upset, and skin changes.
Food sources: beef, chicken, salmon, tuna, eggs, milk, leafy vegetables, broccoli, carrot, tomato, lentils, tofu, nuts and seeds