vitamín

A vitamin is an organic compound required in small amounts for normal metabolism and health. Most vitamins cannot be synthesized by the human body in sufficient quantities and must be obtained from the diet.

Vitamins are classified as fat-soluble (A, D, E, and K) and water-soluble (C and the B-complex vitamins). Fat-soluble vitamins are stored in the liver and fatty tissues and can accumulate if consumed in excess. Water-soluble vitamins are not stored to a significant extent and are excreted in urine, so regular intake is important.

Dietary sources include fruits, vegetables, dairy products, meat, eggs, and fortified foods. Processing, storage, and cooking can reduce vitamin content. Some vitamins can be synthesized by the body, such as vitamin D through sun exposure, vitamin K and some B vitamins by gut bacteria, and niacin from tryptophan.

Deficiency of vitamins can lead to specific disorders: vitamin A deficiency can cause night blindness, vitamin C deficiency leads to scurvy, vitamin D deficiency to rickets or osteomalacia, thiamin (B1) deficiency to beriberi, niacin (B3) deficiency to pellagra, and vitamin B12 or folate deficiency to anemia.

Public health measures include fortification of foods and targeted supplementation for at-risk groups. Recommended intakes vary by age, sex, and life stage. Because some vitamins can be toxic in high amounts, especially fat-soluble ones, intake from supplements should be guided by evidence-based recommendations.