Vitamins – The Essential Element to boost Your Natural Beauty


Vitamins that boost natural beauty with the monsoon blues hitting you very often, you might be dwelling in the seasonal changes that keep you rejuvenated every now and then. It’s okay if you forget to take care of your health and body for quite some time. But you dare to forget the whole season? The answer is a perfect NO, as you know you need to take extra care of your skin, hair, and health.  As you can find noticeable changes in weather, taking formidable steps would decrease your efforts as the season continues.

vitamin is an organic molecule (or related set of molecules) which is an essential micronutrient—that is, a substance which an organism needs in small quantities for the proper functioning of its metabolism but cannot synthesize, either at all or in sufficient quantities and therefore must obtain through its diet. The term vitamin does not include the three other essential nutrients: essential mineral (nutrient)s, essential fatty acids, and essential amino acids. Some substances can be synthesized by a certain organism, but not by another: that substance is not a vitamin in the first instance, but it is in the second. Most vitamins are not single molecules, but groups of related molecules called vitamers. Vitamins are classified by their biological/chemical activity, not their structure. The thirteen vitamins required by human metabolism are vitamin A (retinol and carotenoids), vitamin B1 (thiamine), vitamin B2(riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid or folate), vitamin B12 (cobalamins), vitamin C (ascorbic acid), vitamin D (calciferol), vitamin E (tocopherols and tocotrienols), and vitamin K (quinones).

Types of Vitamins

Vitamin generic
descriptor name
Vitamer chemical name(s) (list not complete) Solubility United States Recommended dietary allowances
(male/female, age 19–70)
Deficiency disease Upper Intake Level
Overdose syndrome/symptoms Food sources
Vitamin A Retinol, retinal, and
four carotenoids
including beta carotene
Fat 900 µg/700 µg Night blindness, hyperkeratosis, and keratomalacia 3,000 µg Hypervitaminosis A Liver, orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach, fish, soy milk, milk
Vitamin B1 Thiamine Water 1.2 mg/1.1 mg Beriberi, Wernicke-Korsakoff syndrome N/D Drowsiness and muscle relaxation Pork, oatmeal, brown rice, vegetables, potatoes, liver, eggs
Vitamin B2 Riboflavin Water 1.3 mg/1.1 mg Ariboflavinosis, glossitis, angular stomatitis N/D Dairy products, bananas, popcorn, green beans, asparagus
Vitamin B3 Niacin, niacinamide, Nicotinamide riboside Water 16 mg/14 mg Pellagra 35 mg Liver damage (doses > 2g/day) and other problems Meat, fish, eggs, many vegetables, mushrooms, tree nuts
Vitamin B5 Pantothenic acid Water 5 mg/5 mg Paresthesia N/D Diarrhea; possibly nausea and heartburn. Meat, broccoli, avocados
Vitamin B6 Pyridoxine, pyridoxamine, pyridoxal Water 1.3–1.7 mg/1.2–1.5 mg Anemia peripheral neuropathy 100 mg Impairment of proprioception, nerve damage (doses > 100 mg/day) Meat, vegetables, tree nuts, bananas
Vitamin B7 Biotin Water AI: 30 µg/30 µg Dermatitis, enteritis N/D Raw egg yolk, liver, peanuts, leafy green vegetables
Vitamin B9 Folates Water 400 µg/400 µg Megaloblastic anemia and deficiency during pregnancy is associated with birth defects, such as neural tube defects 1,000 µg May mask symptoms of vitamin B12deficiency; other effects. Leafy vegetables, pasta, bread, cereal, liver
Vitamin B12 Cyanocobalamin, hydroxocobalamin, methylcobalamin, adenosylcobalamin Water 2.4 µg/2.4 µg Pernicious anemia N/D None proven Meat, poultry, fish, eggs, milk
Vitamin C Ascorbic acid Water 90 mg/75 mg Scurvy 2,000 mg None known Many fruits and vegetables, liver
Vitamin D Cholecalciferol (D3), Ergocalciferol (D2) Fat 15 µg/15 µg Rickets and osteomalacia males and females 15 µg/ >70 years 20 µg Hypervitaminosis D Lichen, eggs, liver, certain fish species such as sardines, certain mushroom species such as shiitake
Vitamin E Tocopherols, tocotrienols Fat 15 mg/15 mg Deficiency is very rare; sterility in males and miscarriage in females, mild hemolytic anemiain newborn infants 1,000 mg Possible increased incidence of congestive heart failure. Many fruits and vegetables, nuts and seeds
Vitamin K Phylloquinone, menaquinones Fat AI: 110 µg/120 µg Bleeding diathesis N/D Decreased anticoagulation effect of warfarin. Leafy green vegetables such as spinach; egg yolks; liver