If you are currently receiving the recommended daily intake levels of these micro and macronutrients, the money you spend on supplementation is literally going down the toilet. That being said, other than a few exceptions (eg: vit A during pregnancy), excessive macro and micronutrient levels are not harmful, with the excess being excreted by the body. To this end, supplementation is useful to ensure all requirements are met.
The best advice I can give if you believe you may have a deficiency and require supplementation is to see your doctor to determine the best course of action.
In the meantime, I have made a list of the most vital vitamins required by your body, what they do, where you can get them, plus the symptoms of a deficiency.
Vitamin B1 (Thiamin):
Use in the body: Helps release energy from carbohydrates. Important for nerve and muscle health. Helps prevent fatigue and irritability.
Sources in diet: Pork, seeds, nuts.
Symptoms of deficiency: Nerve changes, edema and heart failure.
Vitamin B2 (Riboflavin):
Use in the body: Helps release energy from carbohydrates, protein and fat. Helps cell growth and reduces damage. Vital for healthy hair, skin and nails.
Sources in diet: Liver, offal, poultry, yeast, fish, dried beans and peas, nuts, seeds, cheese, eggs, yoghurt, milk, whole grains, green leafy vegetables.
Symptoms of deficiency: Skin lesions.
Vitamin B3 (Niacin):
Use in the body: Energy metabolism. Important for healthy skin and digestive tract tissue. Stimulates circulation.
Sources in diet: Liver, offal, poultry, yeast, fish, dried beans and peas, nuts, seeds, cheese, eggs, yoghurt, milk, whole grains, green leafy vegetables.
Symptoms of deficiency: Light sensitivity, fatigue, appetite loss, skin lesions.
Folate (Folic Acid):
Use in the body: Helps form red blood cells. Helps release energy from protein. Stabilises proteins, nucleic acids, cell membranes and aids brain function.
Sources in diet: Liver, offal, poultry, yeast, fish, dried beans and peas, nuts, seeds, cheese, egg yolks, yoghurt, milk, whole grains, green leafy vegetables.
Symptoms of deficiency: Anemia, gastro-intestinal disorders.
Vitamin C (Ascorbic Acid):
Use in the body: Essential for connective tissue found in skin, cartilage, bone and teeth. Strengthens immune system. Aids in iron absorption.
Sources in diet: Citrus fruits, berries, melons, green leafy vegetables, cauliflower, tomatoes, cabbage, potatoes.
Symptoms of deficiency: Scurvy, delayed wound healing, impaired immune response.
Vitamin A (Retinol):
Use in the body: Tissue maintenance. Healthy hair, skin and mucous membranes. Essential for growth and reproduction. Vision in dim light.
Sources in diet: Liver, deep yellow/orange/dark green vegetables and fruits, cheese, milk, fortified margarine.
Symptoms of deficiency: Night blindness, dry skin, poor immune response.
Vitamin D3 (Cholecalciferol):
Use in the body: Calcium metabolism and bone formation.
Sources in diet: Dairy products, tuna, salmon, fish oil.
Symptoms of deficiency: Rickets and bone softening.
Vitamin E (D-Alpha-Tocopherol):
Use in the body: Prevents cell membrane damage.
Sources in diet: Vegetable oils, nuts, seeds, fish, wheat germ, whole grain products, green leafy vegetables.
Symptoms of deficiency: Anemia, pancreas and liver disease, chronic diarrhea.
Vitamin K (Phylloquinone):
Use in the body: Blood clotting.
Sources in diet: Dark green leafy vegetables, cabbage.
Symptoms of deficiency: Severe bleeding on injury, internal hemorrhaging.
