Vitamins

Vitamins are substances the body needs in small amounts for normal growth, immunity, nerves, and blood. A mixed diet usually covers everything — but a few vitamins are commonly short in Indian diets.

The 13 vitamins

• Vitamin A — vision, skin, immunity.
• B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), B12.
• Vitamin C — skin, healing, iron absorption.
• Vitamin D — bones, immunity.
• Vitamin E — antioxidant.
• Vitamin K — blood clotting.

What's commonly short in India

• Vitamin D — deficiency in 70–80% of urban Indians despite plenty of sun (indoor work, pollution, covered clothing, darker skin). See Vitamin D Deficiency.
• Vitamin B12 — common in lacto-vegetarians and vegans, because B12 comes only from animal foods or fortified foods. Causes anaemia and nerve damage if missed.
• Folate (B9) — important before and during early pregnancy to prevent birth defects. See Folic Acid.
• Vitamin A — still causes preventable night blindness and poor immunity in undernourished children.

Getting enough

• Build plates around vegetables, fruits, pulses, whole grains, dairy, and — if you eat them — eggs, fish, and meat.
• Vegetarians: add fortified foods and speak to a doctor about a B12 supplement.
• Take any vitamin supplement only as advised — high doses of A, D, and E can cause harm.
• "Multivitamin for energy" without a tested deficiency has little benefit.