21 important vitamins and minerals you can't do without

The first B of the vitamin B family! Vitamin B1 is good for your heart and nervous system. It also supports your energy metabolism. Important natural sources of vitamin B1 are meat, dairy products, bread and cereals. Vegetarians and vegans often need extra vitamin B1. A structural deficiency of vitamin B1 can lead to damage to the nervous system. Have you had a gastric bypass and vomited during 2 weeks? Then you have an increased risk of vitamin B1 deficiency. Consult a doctor about this. 

Supports your energy level and helps with fatigue. With vitamin B2 you help your body to get energy from proteins, carbohydrates and fats. This vitamin is found in organ meats, dairy products and grains. A deficiency of vitamin B2 can cause inflammation of the mucous membranes of the mouth, skin, eyes and digestive tract. 

Boosts your body's natural energy and your level of fitness. Vitamin B3 is also important for the production of fatty acids. These fatty acids are good for your heart and blood vessels, your brain and your concentration. Vitamin B3 is found in meat, poultry such as chicken, vegetables and cereals. Do you have a vitamin B3 deficiency? Then you can suffer from dementia, diarrhea, skin problems and low energy. 

Supports energy metabolism and adrenal glands. Your adrenal glands affect stress in your body. Vitamin B5 is found in meat, poultry such as chicken and turkey, whole grain products, eggs, milk (products) and vegetables. When vitamin B5 is deficient, your symptoms may include nausea, fatigue, aching feet, hair loss and insomnia. 

Has a positive impact on your immune system. Also contributes to the functioning of hormones and a good memory. A deficiency in vitamin B6 can cause anemia, skin problems and depression. A large deficiency even increases the risk of forms of cancer and cardiovascular disease. But an excess of vitamin B6 can also cause fatigue, headaches and nerve damage. Vitamin B6 can be found in meat, poultry such as chicken and turkey, grains, fruits and vegetables. 

Also belongs to the vitamin B family and contributes to normal nervous system function. Biotin nourishes the skin from the inside out and keeps your hair strong. Are you deficient in biotin? Then you may suffer from skin abnormalities, anemia and depression. Natural sources of biotin are eggs, liver, milk products, nuts and peanuts. 

Contributes to a clear mind and normal blood formation. It also, along with vitamin B12, ensures the production of new cells. Folic acid is found in grains, green vegetables like spinach and broccoli, legumes and citrus fruits like oranges. 

Promotes energy metabolism and is good for the nervous system. Also supports the production of red blood cells. A deficiency of vitamin B12 is relatively common. You feel more tired and can suffer from intestinal problems. Vitamin B12 is mainly found in meat, eggs and milk products. If you don't eat meat or animal products, it might be smart to have your blood values checked regularly. 

Supports the formation of collagen which in turn is good for your bones, joints and skin. Vitamin C also boosts your immune system during and after exercise. You can also take extra vitamin C if you have the flu or a cold. A lack of vitamin C can cause bleeding gums, dry skin and low immunity. Vegetables like broccoli and tomatoes and fruits like kiwi and orange are high in vitamin C.