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Vitamin B6

Is significant for protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Healthy adult should get 1,4 mg of vitamin B6 per day with food or food supplements.

Defficiency of vitamin B6 can cause:

  • skin rashes (seborrheic dermatitis)

  • cracked and sore lips

  • sore tongue

  • mood changes

  • weakened immune function

  • tiredness

  • low energy

  • depression

  • confusion



Folate or vitamin B9 is essential for growth and development of human body. It is involved in various processes, such as production of protein, DNA and RNA. Some of folate is synthesized by the body with the help of gut bacteria. The rest needs to be ingested with food. Healthy adult should get 200 μg of folate with food or food supplements. 

Lack of vitamin B9 causes the body to produce abnormally large red blood cells that cannot function properly, which is called folate deficiency anaemia.

Folate is particularly important in women of childbearing age. Women who are pregnant or might become pregnant should take folic acid to prevent birth defects in foetus, such as spina bifida, when the fetal spine and back do not close in the womb.

Folic acid is also important to prevent depression and decline in memory and thinking skills.

Folic acid decreases homocysteine levels in your blood. This may help prevent heart disease, kidney failure and the development of age-related macular degeneration, an eye disease that mainly affects your central vision.

Mild deficiency of folate is very common, but subtle, showing as

  • tiredness,

  • lack of energy,

  • mouth ulcers and muscle weakness,


Vitamin B12

Vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. Too low vitamin B12 intake can lead to irreversible neurological symptoms and anemia. B12 Vitamin deficiency is common in adults (20% of general population of industrialized populations), especially in elderly patients (30-40%).

Defficiency of vitamin B12 can cause:

  • extreme tiredness

  • irritation

  • lack of energy

  • depression

  • confusion

  • problems with memory, understanding and judgement

  • other psychological problems

  • difficulty maintaining balance

  • face tremors



Iodine plays a vital role in thyroid health. It is essential for the synthesis of thyroid hormones in the thyroid gland, which is located at the base of the front of your neck. These hormones control your metabolism, heart health, and more. Iodine deficiency is associated with an increased frequency of goiter, which is enlargement of your neck just below your Adam's apple. It also leads to hypothyroidism, which is a condition in which your thyroid gland does not produce enough of thyroid hormones.

Defficiency of Iodine can lead to:

  • feelings of coldness, despite normal temperatures

  • hair loss

  • depression

  • brain fog

  • unintentional weight gain

  • skin problems

  • a visible goiter

  • thyroid gland that’s painful or tender to the touch


Vitamin D

Vitamin D is an important micronutrient with major health benefits, including improved immunity and stronger bones. Vitamin D actually functions like a hormone, having a matching receptor in every single cell in your body. Vitamin D directly interacts with the cells that are responsible for fighting infection, making it extremely important in keeping a strong immune system.

Defficiency of vitamin D can lead to:

  • impairs immune system

  • correlates with autoimmune diseases, such as rheumatoid arthritis and multiple sclerosis

  • lead to severe asthma in children

  • result in low energy levels; fatigue and tiredness

  • cognitive impairment

  • lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones)

  • result in depression, increasing levels of serotonin, a neurotransmitter that affects everything from mood, to appetite and sleep regulation

  • lead to poor wound healing following surgery, injury or infection

  • prevents weight loss and decreases body fat


Vitamin K

The most important forms of Vitamin K are K1 (phylokinon) and K2 (menakinon group). 

New-borns are especially sensitive group and get intramuscular injection of vitamin K soon after birth.

Vitamin K2 promotes calcium accumulation in your bones and teeth, while reducing its accumulation in soft tissues such as blood vessels, preventing atherosclerotic lesions, the most common cause of stroke.K2 needs to be in balance with vitamin D. Vitamin K1 is abundant in green leafy vegetables, and vitamin K2 in fermented legumes, oils and fatty, animal-sourced foods, such as egg yolk, liver and cheese.

Defficiency of vitamin K can lead to an unusual susceptibility to bleeding, for example while cleaning teeth. In infants, this can mean common nose bleedings.

 Healthy adult should get 70 μg of vitamin K per day with food or food supplements.

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