What is the role of each vitamin?
Written on December 27, 2025, by Pauline de Santarome
Vitamins, essential micronutrients that our bodies cannot produce in sufficient quantities, play a fundamental role in maintaining our well-being. These diverse organic compounds, grouped into different classes (A, B, C, D, E, and K), are involved in crucial metabolic processes. Their absence can lead to deficiencies with sometimes serious consequences.
To ensure a balanced intake, some people turn to multivitamin supplements, which often combine a range of essential vitamins. However, it is crucial to understand that taking these supplements must be tailored to individual needs and should not replace a varied and balanced diet.
The different vitamins and their specific roles
Vitamins are organic compounds that are essential for life and play an important role in well-being. Each vitamin has specific properties and is associated with various biological functions. Vitamins includevitamins A, B, C, D, E, and K, each of which offers unique benefits for the body.
Vitamin A
Vitamin vitamin A, also known as retinol, is essential for vision, cell growth, and the immune system. It is found in abundance in foods such as carrots, spinach, and eggs. Vitamin A is also involved in regulating the skin and preventing certain eye conditions.
Vitamin B
The B complex vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin), play a crucial role in energy metabolism, red blood cell formation, and nervous system health. Food sources of vitamin B include whole grains, green vegetables, and dairy products.
Vitamin C
Vitamin vitamin C, also known as ascorbic acid, is a powerful antioxidant that promotes healing, strengthens the immune system, and stimulates collagen production. Citrus fruits, berries, and vegetables such as broccoli and bell peppers are excellent sources of vitamin C.
Vitamin D
Vitamin D Vitamin D, often called the "sunshine vitamin," is essential for bone health because it promotes calcium absorption. It can be synthesized by the skin when exposed to sunlight and is also found in foods such as fatty fish, mushrooms, and dairy products.
Vitamin E
Vitamin E vitamin E, composed of several tocopherols, acts as an antioxidant protecting cells from oxidative damage. It also contributes to maintaining healthy skin. Nuts, seeds, vegetable oils, and spinach are excellent sources of vitamin E.
Vitamin K
Vitamin vitamin K plays a role in blood clotting and bone health. It is found in green leafy vegetables, vegetable oils, and certain animal products. Vitamin K exists in several forms, including K1 (phylloquinone) from plant sources and K2 (menaquinone) from animal sources.
The consequences of deficiency or excess
A vitamin deficiency can have harmful effects on health. For example, a vitamin C deficiency can lead to scurvy, characterized by gum problems and extreme fatigue. Similarly, a vitamin D deficiency can lead to bone problems such as rickets.
Conversely, an excess of vitamins can also cause health problems. Balance is therefore key. A sufficient intake of vitamins, through a balanced diet and dietary supplements if necessary, is essential.
Healthcare professionals generally recommend eating a varied diet rich in fruits, vegetables, whole grains, and lean proteins to ensure adequate vitamin intake.
Tips for a balanced diet
Maintaining a balanced diet is essential for preserving your well-being. To achieve this balance, certain food groups should be prioritized. Fruits and vegetables, rich in vitamins and fiber, should form the basis of your diet. Whole grains, lean proteins such as fish, poultry, and legumes, as well as low-fat dairy products, also contribute to a balanced diet.
Variety in the diet plays a key role. It ensures optimal absorption of the nutrients necessary for the body to function properly.
In addition to this approach, dietary supplements can be considered to fill certain nutritional gaps. Santarome offers Vita'Max Multivitamin tabletstablets, a complete solution containing vitamins, minerals, and plant extracts such asAcerola and guarana, a touch of peppermint, and a trio of blackcurrant, rosemary, and redwood buds. This unique combination aims to support vitality and nutritional balance on a daily basis.
However, we remind you that dietary supplements should not replace a varied and balanced diet. Consult a healthcare professional before incorporating supplements to ensure they are appropriate for your needs.
Each vitamin plays a specific and irreplaceable role in the harmonious functioning of our body. From vitamin A, which is essential for vision, to vitamin D, which regulates calcium metabolism, to the B vitamins, which play an active role in energy metabolism, each nutrient contributes to specific biological functions.
It is therefore essential to maintain an adequate balance of all these vitamins in our diet in order to prevent deficiencies.
