Adequate levels of amino acids and vitamins are essential for the body to stay functional, optimal and healthy. Amino acids are the most fundamental part of our body and used in every single cell. They are the building block of the human body. Below is a list of all 13 essential vitamins and their importance to the human body and function. 

Essential Vitamins

There are 13 essential vitamins that the body needs to stay healthy. Water-soluble and fat-soluble vitamins.

Water-Soluble Vitamins: Vitamins that can dissolve in water. These vitamins travel freely in the body and excess amounts are excreted by the kidneys. 

Fat-Soluble Vitamins: Vitamins that can be absorbed along with fats in the diet and are stored in the body’s fatty tissue. These vitamins can be stored in the body for days as a reserve.

All vitamins contain carbon and are therefore referred to as organic. Food is the best and most natural source of the 13 essential vitamins. Although if just one vitamin is lacking in any of the 13 essential vitamins, it can pose a serious health risk. In this case, the individual may be advised to use supplementation from a physician. 

Fat-Soluble Vitamins 

Vitamin A

  • Chemical Names: Retinol, retinal, and four carotenoids, including beta carotene. 
  • Good Sources: Eggs, orange and yellow vegetable and fruits, broccoli, spinach, carrots, and beef liver.
  • Deficiency: Dry eyes, night blindness, dry skin and diarrhea 
  • Excess Amounts: Hair loss, headache, dizziness, nausea, loss of balance and muscle and joint pains.

Bowl of fruit and vegetable showing the importance of a balanced diet to intake essential vitamins and amino acids.

Vitamin D: 

  • Chemical Names: Ergocalciferol and cholecalciferol 
  • Good Sources: Expose bare skin to sunlight, egg yolks, fatty fish, cheese, and mushrooms
  • Deficiency: Getting sick often, depression, bone pain, bone loss, hair loss, fatigue, and muscle pain.
  • Excess Amounts: Although very unlikely excess amounts of vitamin D can cause nausea, vomiting, weakness and frequent urination. 

Vitamin E: 

  • Chemical Names: Tocopherols and tocotrienols 
  • Good Sources: Nuts, seeds, green leafy vegetables, and vegetable oils
  • Deficiency: Nerve damage, muscle damage, and loss of body movement control
  • Excess Amounts: Increase the risk of bleeding

Vitamin K:

  • Chemical Names: Phylloquinone and menaquinines
  • Good Sources: Green leafy vegetables, fish, liver, and eggs
  • Deficiency: Unusual susceptibility to bleeding 

Water-Soluble Vitamins

Vitamin B:

  • Chemical Names: Thiamine
  • Good Sources: Eggs, kale, potatoes, oranges, and yeast 
  • Deficiency: Fatigue, loss of appetite, muscle weakness and blurry vision
  • Excess Amounts: Sweating, mild rash, restlessness, and itching

Vitamin B2:

  • Chemical Names: Riboflavin
  • Good Sources: Bananas, cottage cheese, green beans and eggs
  • Deficiency: Anaemia, weakness, dry tongue and dryness of the skin around nose and mouth.

Vitamin B3:

  • Chemical Names: Niacin and niacinamide 
  • Good Sources: Broccoli, carrots, sweet potato, asparagus, and legumes
  • Deficiency: Diarrhoea, and dermatitis

Vitamin B5:

  • Chemical Names: Pantothenic acid
  • Good Sources: Whole grains, avocado, broccoli and meats
  • Deficiency: Pins and needles

Vitamin B6:

  • Chemical Names: Pyridoxine, pyridoxine, and pyridoxal
  • Good Sources: Vegetables, bananas, and meats
  • Deficiency: May cause damage to the nervous system

Vitamin B7:

  • Chemical Names: Biotin
  • Good Sources: Liver and egg yolk
  • Deficiency: May cause dermatitis 

Vitamin B9:

  • Chemical Names: Folic acid and folinic acid 
  • Good Sources: Fruits, sunflower seeds and legumes
  • Deficiency: Can cause birth defects during pregnancy. 

Vitamin B12:

  • Chemical Names: Cyanocobalamin, hydroxocobalamin, and methylcobalamin 
  • Good Sources: Soy, fortifies cereals and animal products.
  • Deficiency: May cause megaloblastic anaemia.

Vitamin C:

  • Chemical Names: Ascorbic acid
  • Good Sources: Oranges, Fruits, and vegetables
  • Deficiency: May cause megaloblastic anemia

NOTE: Eat a wide variety of whole foods to ensure you get all the essential vitamins the body needs to stay functional and optimal. Vegans may not get adequate levels of vitamin B12 without supplementation.

Bodybuilding female in the gym lifting weight, showing the importance of a healthy balanced diet of essential vitamins and amino acids.

Amino Acids 

Amino Acids are known as the building blocks of the body. They are the most fundamental part of our body and used in every single cell. Amino acids help build the proteins you need to survive. So not only are they the building blocks of the body, they are essentially the building blocks that keep us alive.

Amino acids are a combination of 20 different molecules that are regenerated by the body and are also obtained through your diet. This means there are two types – ones you get from your diet, and the others are made inside your body. You need adequate numbers of both types to be functioning fully.

To ensure you get optimum amounts of both essential and non-essential amino acids, supplement Recov BiPeptides into your diet. This will increase your recovery after a workout. For more information on Recov BiPeptides benefits click ‘HERE