Vitamins play a key role in maintaining health and optimal body functioning, especially on a keto diet. Essential vitamins such as A, C, D, E, and K, as well as B vitamins, support the immune system, skin and hair health, energy metabolism, and numerous other processes. The right balance of vitamins not only contributes to overall well-being but also to the successful adherence to a keto diet.
Vitamins
Vitamin A (retinol). Health of the skin, vision, and immune system. A deficiency can lead to night blindness, dry skin, and reduced immunity.
Vitamin B1 (thiamine). Carbohydrate metabolism and maintenance of the nervous system. In case of deficiency, the disease beriberi, weakness, disturbances in the functioning of the heart and nervous system.
Vitamin B12 (cobalamin). DNA synthesis, nervous system function, erythrocyte formation. In case of deficiency, anemia, fatigue, memory problems, and issues with the nervous system.
Vitamin B2 (riboflavin). Energy production, skin health, vision, and metabolism. Insufficient levels lead to cracks in the corners of the mouth, dry skin, and light sensitivity.
Vitamin B3 (niacin, nicotinic acid). Exchange of fats and carbohydrates, support of the nervous system. In case of deficiency, pellagra (dermatitis, diarrhea, and dementia).
Vitamin B4 (Choline). Liver, brain, and nervous system function, synthesis of acetylcholine. Insufficient levels lead to fatty liver degeneration, cognitive impairments, and fatigue.
Vitamin B5 (pantothenic acid). Metabolism of fats, proteins, and carbohydrates. In case of deficiency: fatigue, depression, skin problems.
Vitamin B6 (pyridoxine). Protein metabolism, brain function. Insufficiency leads to irritability, depression, anemia, weak immunity.
Vitamin B7 (biotin). Carbohydrate, fat, and protein metabolism, skin, hair, and nail health. Insufficient levels can lead to skin rashes, hair loss, and depression.
Vitamin B8 (Inositol). Metabolism of fats, health of the nervous system. Inadequate levels lead to mood disorders, metabolic issues.
Vitamin B9 (folic acid). DNA synthesis, blood health, is important during pregnancy. In case of deficiency, anemia, fatigue, and neural tube defects in the fetus may occur.
Vitamin C (ascorbic acid). Wound healing, immune support, iron absorption. A deficiency of vitamin C leads to weakness, bleeding gums, and reduced immunity.
Vitamin D (calciferol). Calcium and phosphorus absorption. Inadequacy leads to osteoporosis, rickets in children, weak immunity, and depression.
Vitamin E (tocopherol). Antioxidant, skin and hair health. Insufficient amounts can lead to muscle weakness, nerve damage, and anemia.
Vitamin K (phylloquinone). Maintaining blood coagulation. In case of deficiency, the risk of bleeding.
Vitamin K2 (menaquinone). Calcium transport in the body. Inadequacy leads to atherosclerosis, strokes, osteoporosis.