Vitamins
Definition
Essential organic compounds required in small amounts for normal physiological function. HealthKit can track intake of various vitamins.
Why It Matters
Vitamins are crucial for: - Metabolism and energy production - Immune function - Cell growth and repair - Bone health - Nervous system function - Antioxidant protection
Fat-Soluble Vitamins
Stored in body fat; can accumulate to toxic levels.
Vitamin A
- Functions: Vision, immune function, skin health
- RDA: 700-900 mcg RAE/day
- Sources: Liver, dairy, orange/yellow vegetables
- Deficiency: Night blindness, immune dysfunction
Vitamin D
- Functions: Calcium absorption, bone health, immune function
- RDA: 600-800 IU/day (higher for deficiency)
- Sources: Sunlight, fatty fish, fortified foods
- Deficiency: Bone weakness, muscle weakness
Vitamin E
- Functions: Antioxidant, immune function
- RDA: 15 mg/day
- Sources: Nuts, seeds, vegetable oils
- Deficiency: Nerve damage (rare)
Vitamin K
- Functions: Blood clotting, bone metabolism
- RDA: 90-120 mcg/day
- Sources: Green leafy vegetables
- Note: Interacts with blood thinners
Water-Soluble Vitamins
Not stored; need regular intake. Excess excreted in urine.
B-Complex Vitamins
| Vitamin | Function | RDA |
|---|---|---|
| B1 (Thiamin) | Energy metabolism | 1.1-1.2 mg |
| B2 (Riboflavin) | Energy, cell function | 1.1-1.3 mg |
| B3 (Niacin) | Energy, DNA repair | 14-16 mg |
| B5 (Pantothenic acid) | Hormone synthesis | 5 mg |
| B6 | Protein metabolism, brain | 1.3-1.7 mg |
| B7 (Biotin) | Metabolism | 30 mcg |
| B9 (Folate) | Cell division, DNA | 400 mcg |
| B12 | Nerve function, DNA | 2.4 mcg |
Vitamin C
- Functions: Antioxidant, collagen synthesis, immune support
- RDA: 75-90 mg/day
- Sources: Citrus, berries, peppers, broccoli
- Deficiency: Scurvy (rare)
Tracking Considerations
- Food logging apps estimate vitamin intake from foods
- Supplements should be logged separately
- Accuracy depends on food database quality
- Bioavailability varies by source and individual