Everything You Need to Know About Vitamins from A to K

What Are Vitamins?

According to the official definition, vitamins are organic compounds that the body cannot produce or produce sufficiently. They need to be consumed in small amounts to maintain our health. Each vitamin plays a specific role in the body, contributing to various biochemical functions, such as supporting the immune system and normal cell function. There are two main types of vitamins: water-soluble and fat-soluble.

Water-soluble and Fat-soluble Vitamins – What’s the Difference?

The main difference between water-soluble and fat-soluble vitamins lies in how they are absorbed, stored, and excreted by the body.

Fat-Soluble Vitamins
Fat-soluble vitamins (A, D, E, and K) dissolve in fats and oils. They are usually absorbed along with dietary fat from the intestine and can be stored in the body’s fatty tissue and liver.

Storage: These vitamins can be stored in the body, allowing for reserves during periods of low intake.
Release: They are released more slowly into the bloodstream, providing the body with a longer-term supply.

Water-Soluble Vitamins
Water-soluble vitamins include Vitamin C and the B vitamins (such as B1, B2, B3, B5, B6, B7, B9, B12). These vitamins dissolve in water and are directly absorbed into the bloodstream through the small intestine.

Storage: The body can only store limited amounts of water-soluble vitamins. Excess amounts are not stored but are excreted by the kidneys and eliminated through urine.
Release: They need to be regularly consumed in the diet since they are not stored in large quantities and are quickly excreted.

Due to these differences, a balanced diet that includes both types of vitamins is essential. Fat-soluble vitamins are often found in fatty foods like butter, oils, eggs, and fatty fish, while water-soluble vitamins are present in a variety of foods such as fruits, vegetables, dairy products, and whole grains. A well-balanced diet helps ensure sufficient and consistent intake of all essential vitamins.

Which Vitamins for Specific Needs?

Here is a list that highlights which vitamins are particularly important for specific needs or conditions. This list can serve as a guide to ensure that you are getting the right vitamins for your specific health requirements.

Which vitamins for fatigue?

• Vitamins C, B6, B12, Riboflavin, Niacin, Pantothenic acid, and Folate: Help reduce fatigue and tiredness.
• Vitamins C, B6, B12, Thiamine, Riboflavin, Niacin, Biotin, and Pantothenic acid: Support your energy metabolism.

... for healthy skin?

• Vitamin A, Riboflavin, Niacin, and Biotin: Essential for healthy skin.
• Vitamins E and C, and Riboflavin: Protect skin cells from oxidative stress.
• Vitamin C: Important for collagen production.
• Biotin: Supports healthy mucous membranes, such as in the mouth.

... for healthy hair?

• Biotin (Vitamin B7): Supports healthy hair growth.

... for healthy eyes?

• Vitamin A and Riboflavin: Important for vision.

... for the immune system?

• Vitamins A, C, D, B6, B12, and Folate: Support a healthy immune system.
• Biotin: Supports healthy mucous membranes, which act as barriers against infections.

... for healthy bones?

• Vitamins D and K: Important for healthy bones.
• Vitamin C: Important for collagen formation.

... for a healthy hormone system?

• Vitamin B6: Important for a healthy hormone system.
• Pantothenic acid: Supports the production of steroid hormones.

... for a healthy heart?

• Thiamine: Supports the function of your heart.

... for mental performance and focus?

• Vitamins C, B6, B12, Thiamine, Niacin, Biotin, and Folate: Support a healthy psyche.
• Pantothenic acid: Supports mental performance.
• Vitamins C, B6, B12, Riboflavin, Niacin, Pantothenic acid, and Folate: Help reduce fatigue and tiredness.

Signs of Vitamin Deficiency

Recognizing a vitamin deficiency can be challenging because symptoms are varied and often subtle. Symptoms depend on which vitamin is lacking and usually develop over time. Here are some general signs:

• Fatigue and weakness: Linked to deficiencies in Vitamin B12, Vitamin D, iron, and folate.
• Pale or yellowish skin: May indicate a Vitamin B12 deficiency affecting red blood cell production.
• Poor night vision: Can be a sign of Vitamin A deficiency.
• Bleeding gums, easy bruising, cracked lips: Symptoms of Vitamin C deficiency affecting tissue repair and collagen formation.
• Hair loss: Linked to insufficient biotin intake.
• Muscle pain and bone weakness: Often due to Vitamin D deficiency.
• Nerve issues like numbness or tingling: Can indicate a lack of Vitamin B12 or B6.
• Mood swings and confusion: May be caused by deficiencies in Vitamin D, B vitamins (especially B12 and folate).

If you suspect a vitamin deficiency, consult with a healthcare professional.

All Vitamins from A to K

In this section, we explain the different vitamins, their functions in the body, and the foods that contain them.

Vitamin A

Why Vitamin A is Important:
Vitamin A is crucial for vision, the immune system, and skin and cell health. It helps produce rhodopsin, a protein in the eyes that allows us to see in low light. It also supports the differentiation of immune cells, which is vital for our immune response. Additionally, Vitamin A maintains healthy skin and mucous membranes, helping to ward off infections.

Foods High in Vitamin A:
There are two main forms of Vitamin A: active Vitamin A (retinol) found in animal products like liver, fish oil, and dairy, and provitamin A (beta-carotene) found in colorful fruits and vegetables such as carrots, sweet potatoes, mangoes, and spinach.

Good to Know:
Golden rice, a genetically modified form of white rice, has been developed to deliver more Vitamin A and combat blindness and other diseases in developing countries.

AG1 and Vitamin A:
AG1 provides 1110 μg of Vitamin A per serving, sourced from beta-carotene. Our body converts only the necessary amount of beta-carotene to Vitamin A, making AG1 a safe source of this nutrient.

Vitamin B1 (Thiamin)

Why Vitamin B1 is Important:
Vitamin B1, also known as thiamine, plays a crucial role in the body's energy metabolism, especially in converting carbohydrates into energy. It is also vital for the functioning of the nervous system, as it is involved in the production of the neurotransmitter acetylcholine, essential for nerve signal transmission.

Foods High in Vitamin B1:
- Whole grains
- Certain meats like pork
- Legumes
- Seeds
- Nuts

Good to Know:
Vitamin B1 was the first B vitamin discovered and gave the entire group its name. It was identified in the early 20th century by Polish biochemist Casimir Funk, who found that removing the outer layers of rice led to nutrient deficiency and the disease beriberi.

AG1 and Vitamin B1:
One serving of AG1 contains 3 mg of Vitamin B1, which meets 273% of your daily requirement (%NRV) of the vitamin.

Vitamin B2 (Riboflavin)

Why Vitamin B2 is Important:
Vitamin B2, also known as riboflavin, plays a crucial role in the body's energy metabolism. It acts as a coenzyme in various processes that contribute to energy production and is essential for the breakdown of fats and proteins. Additionally, riboflavin is important for maintaining the health of skin, eyes, and the brain, and for protecting cells from oxidative stress.

Foods High in Vitamin B2:
- Milk and dairy products
- Eggs
- Meat
- Fish (e.g., pollock)
- Green leafy vegetables

Good to Know:
One of the most noticeable features of Vitamin B2 is its bright yellow color.

AG1 and Vitamin B2:
One serving of AG1 contains 3 mg of Vitamin B2, which meets 154% of your daily requirement (%NRV) of the vitamin.

Vitamin B3 (Niacin)

Why Vitamin B3 is Important:
Vitamin B3, also known as niacin, plays a central role in the human body's energy metabolism. It also supports the function of the nervous system and the health of the skin. Niacin is a term for two related compounds, nicotinic acid, and nicotinamide.

Foods High in Vitamin B3:
- Chicken
- Beef
- Fish (e.g., salmon and mackerel)
- Nuts (e.g., peanuts)
- Mushrooms
- Milk and eggs

Good to Know:
Your body can also produce niacin from the amino acid tryptophan, found in protein-rich foods. However, the amount of niacin produced from tryptophan varies among individuals.

AG1 and Vitamin B3:
AG1 contains both forms of niacin – nicotinic acid and nicotinamide. One serving of AG1 provides 125% of your daily requirement (20 mg NE, %NRV) of vitamin B3.

Vitamin B5 (Pantothenic Acid)

Why Vitamin B5 is Important:
Vitamin B5, also known as pantothenic acid, is a true multitasker. It plays a crucial role in almost every cell of the body, being essential for the metabolism of proteins, fats, and carbohydrates, thereby significantly contributing to energy metabolism. Additionally, Vitamin B5 aids in the production of steroid hormones in the adrenal glands.

Foods High in Vitamin B5:
- Meat
- Fish
- Eggs
- Soft cheese
- Peanuts
- Whole grains
- Mushrooms

Good to Know:
The name “pantothenic acid” comes from the Greek word “pantothen,” meaning “everywhere,” as it is found in almost all foods in varying amounts.

AG1 and Vitamin B5:
AG1 is also rich in Vitamin B5. One serving provides 4 mg, covering 80% of your daily requirement (%NRV).

Vitamin B6 (Pyridoxin)

Why Vitamin B6 is Important:
Vitamin B6, also known as pyridoxine, is a versatile vitamin playing a crucial role in various biological functions. It is essential for energy metabolism, red blood cell formation, and hormone production. Additionally, Vitamin B6 supports the immune system, regulates homocysteine levels (an amino acid that can be harmful in large amounts), and contributes to nervous system health.

Foods High in Vitamin B6:
- Poultry
- Fish
- Potatoes
- Bananas
- Chickpeas
- Whole grains
- Cabbage
- Green beans

Good to Know:
Interested in lucid dreaming? Vitamin B6 is known to influence the vividness, clarity, and recall of dreams. Taking Vitamin B6 before bed may enhance your ability to remember dreams.

AG1 and Vitamin B6:
One serving of AG1 contains 3 mg of Vitamin B6, fulfilling 214% of your daily requirement.

Vitamin B7 (Biotin)

Why Vitamin B7 is Important:
Biotin, also known as Vitamin B7, plays a crucial role in energy metabolism, converting food into energy. It's also vital for healthy hair and skin, earning it the nickname "beauty vitamin." Additionally, Biotin is important for nervous system function.

Foods High in Vitamin B7:
- Liver
- Kidney
- Cooked eggs
- Nuts
- Sunflower seeds
- Soybeans
- Oats
- Mushrooms
- Milk

Good to Know:
Consuming raw eggs can inhibit Biotin absorption due to a protein called avidin. Cooking eggs deactivates avidin, making Biotin available.

AG1 and Vitamin B7:
One serving of AG1 provides 330 μg of Biotin, covering 660% of your daily requirement.

Vitamin B9 (Folate)

Why Vitamin B9 is Important:
Vitamin B9, also known as folate or folic acid, is crucial for cell division and DNA synthesis. It's particularly important for pregnant women because adequate Vitamin B9 intake reduces the risk of birth defects, especially neural tube defects like spina bifida. Folate also aids in blood formation, reduces fatigue, and converts homocysteine to methionine, preventing potential health issues.

Foods High in Vitamin B9:
- Dark leafy greens (like spinach)
- Legumes
- Nuts
- Oranges
- Whole grains
- Potatoes
- Tomatoes
- Cucumbers

Good to Know:
Folate is sensitive to heat, light, and water. To retain folate, lightly steam vegetables.

AG1 and Vitamin B9:
One serving of AG1 contains 400 μg of folate, meeting 200% of your daily requirement. AG1 includes 5-MTHF (methylfolate), which has high bioavailability. Note: Despite folate's importance for pregnant women, AG1 is not recommended during pregnancy.

Vitamin B12 (Cobalamin)

Why Vitamin B12 is Important:
Vitamin B12, also known as cobalamin, is crucial for several vital functions, including DNA synthesis, red blood cell formation, and maintaining normal nervous system function.

Foods High in Vitamin B12:
Vitamin B12 is produced only by microorganisms and enters animal and human bodies through the food chain. Rich sources of B12 include:
- Liver
- Meat
- Fish
- Seafood
- Eggs
- Dairy products

Fermented plant foods like sauerkraut, and some seaweeds such as nori and shiitake mushrooms, may contain B12, but concentrations and bioavailability can vary. Hence, vegans need to ensure adequate B12 intake through supplements.

Good to Know:
Vitamin B12 is the only vitamin that contains cobalt, a vital trace element central to its molecular structure.

AG1 and Vitamin B12:
One serving of AG1 provides 22 µg of Vitamin B12, covering 880% of your daily requirement.

Vitamin C

Why Vitamin C is Important:
Vitamin C, also known as ascorbic acid, is a vital antioxidant that protects the body from free radicals and boosts immune function. It plays a crucial role in collagen formation, essential for the health of skin, blood vessels, bones, and cartilage. Additionally, it enhances the absorption of iron from plant-based foods and supports energy metabolism.

Foods High in Vitamin C:
- Citrus fruits (oranges, lemons)
- Bell peppers
- Broccoli
- Strawberries
- Kiwi

Good to Know:
Vitamin C gained fame in the 18th century when Scottish doctor James Lind discovered that citrus fruits could prevent scurvy in sailors. It was later identified as ascorbic acid in 1932 and recognized as an essential vitamin for health.

AG1 and Vitamin C:
One serving of AG1 contains 420 mg of Vitamin C, covering 525% of your daily requirement (%NRV).

Vitamin D

Why Vitamin D is Important:
Vitamin D, also known as the "sunshine vitamin," plays a crucial role in several bodily functions. It helps regulate calcium and phosphate levels, essential for healthy bones and teeth. Additionally, Vitamin D supports the immune system and plays a role in cell division.

Foods High in Vitamin D:
Vitamin D is primarily synthesized through sun exposure but can also be obtained from certain foods, such as:
- Fatty fish (e.g., salmon, mackerel, herring)
- Fish liver oils
- Fortified products like soy milk

Good to Know:
Many organs and tissues in the body have receptors for Vitamin D, indicating its importance beyond bone health.

AG1 and Vitamin D:
Our AG1 Vitamin D3+K2 is exclusively available to AG1 subscribers through the Member Portal. It complements your daily nutrient intake with active Vitamin D3 and K2. One drop of AG1 Vitamin D3+K2 contains 25 µg of Vitamin D.

Vitamin E

Why Vitamin E is Important:
Vitamin E is a term for a group of fat-soluble compounds with antioxidant properties. These compounds protect cells from oxidative stress, which is especially crucial for skin health. Vitamin E helps safeguard cells from the damaging effects of free radicals caused by environmental factors like UV radiation and pollution.

Foods High in Vitamin E:
- Vegetable oils, such as sunflower oil and olive oil
- Nuts
- Seeds, like flaxseeds

Good to Know:
Antioxidant vitamins, including Vitamin E, gained prominence in the 1980s when scientists recognized the role of free radical damage in various diseases. α-Tocopherol is the most potent natural free radical scavenger, only surpassed by newly developed synthetic compounds.

AG1 and Vitamin E:
In AG1, Vitamin E is present as D-Alpha-Tocopherol-Succinate. Alpha-Tocopherol is the only form of Vitamin E utilized by the human body. One serving of AG1 provides 67 mg of Vitamin E.

Vitamin K

Why Vitamin K is Important:
Vitamin K plays a crucial role in blood clotting and bone health. There are two main forms of Vitamin K: Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone). Vitamin K is essential for the synthesis of proteins needed for blood clotting and helps deposit calcium in bones, promoting bone health and strength.

Foods High in Vitamin K:
Vitamin K1 (phylloquinone):
- Green vegetables like spinach, kale, and broccoli

Vitamin K2 (menaquinone):
- Fermented foods like natto (a Japanese food made from soybeans)
- Animal products like cheese and eggs

Good to Know:
The name "Vitamin K" comes from the German word "Koagulation," discovered by Danish scientist Henrik Dam in the 1920s. He found that chickens on a low-fat diet had increased bleeding, indicating a deficiency of an unknown vitamin.

AG1 and Vitamin K:
Our AG1 Vitamin D3+K2 is exclusively available for AG1 subscribers through the Member Portal. It complements your daily nutrient foundation with active Vitamin D3 and K2. One drop of AG1 Vitamin D3+K2 contains 100 µg of Vitamin K.