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Vitamin D is a fat-soluble compound essential for calcium metabolism in animals and therefore important for normal mineralization of bone and cartilage. The skin forms vitamin D when exposed to sunlight, but in some circumstances sunlight may lack sufficient amounts of ultraviolet rays to bring about adequate production of the vitamin.

Deficiencies cause many biochemical and physiological imbalances. If uncorrected, faulty mineralization of bones and teeth causes rickets in growing children and osteomalacia (progressive loss of calcium and phosphorus from the bones) in adults. Common early symptoms of rickets include restlessness, profuse sweating, lack of muscle tone in the limbs and abdomen, and delay in learning to sit, crawl, and walk. Rickets may produce such conditions as bowlegs and knock-knees. Deficiency may also cause osteoporosis, a bone condition characterized by an increased tendency of the bones to fracture. Large doses of vitamin D are toxic, and symptoms include weakness, loss of appetite, nausea, vomiting, diarrhea, excessive thirst, and weight loss.

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Vitamins, though they are available from a variety of sources, are unevenly distributed in natural sources. For example, some vitamins, such as vitamin D, are produced only by animals, whereas other vitamins are found only in plants. (For natural sources of vitamins, see table.) All vitamins can be synthesized, or produced commercially, from foods and other sources, and there is no evidence that natural vitamins are superior to those that are synthetically derived.

Some foods are fortified with vitamins–that is, vitamins that are not normally present in the food, or that have been removed during processing, are added to the food before it is sold. Milk, for example, is fortified with vitamin D, and vitamins that have been lost from flour during processing are often replaced.

Although vitamin supplementation is generally unnecessary for otherwise well-nourished persons, there are times when the body’s vitamin requirements may increase and when vitamin supplementation may be essential. Those likely to require such supplements include pregnant women, the elderly, and the chronically ill. Excessive intakes of supplemental vitamins should be avoided, however, because of the possibility of toxicity.

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With a few exceptions, the body is unable to make vitamins; they must be supplied in the daily diet or through supplements. One exception is vitamin D, which can be produced in the skin when the skin is exposed to sunlight. Another vitamin, vitamin K, is not made by the human body but is formed by microorganisms that normally flourish in the intestinal tract only when green, leafy vegetables and vegetable oils are ingested.

The body’s vitamin requirements are expressed in terms of recommended dietary allowances, or RDA. These allowances are the amount of essential nutrients that, if acquired daily, are considered to be sufficient to meet the known nutritional needs of most healthy persons. In the United States, the RDA values are established by the Food and Nutrition Board of the National Academy of Sciences/National Research Council (NAS/NRC). In addition, two agencies of the United Nations–the Food and Agriculture Organization and the World Health Organization–develop RDA for different, worldwide population groups

In the past, the strength of a vitamin or the amount of the vitamin necessary to produce a certain effect in the body was often expressed in terms of international units, abbreviated IU. The unit corresponds to a weight of the purified vitamin, and its value differs from one vitamin to another. Today, the strength of a vitamin is generally expressed directly in metric weights–micrograms or milligrams.

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All living things, plant or animal, need vitamins for health, growth, and reproduction. Yet vitamins are not a source of calories and do not contribute significantly to body mass. The plant or animal uses vitamins as tools in processes that regulate chemical activities in the organism and that use basic food elements–carbohydrates, fats, and proteins–to form tissues and to produce energy.

Vitamins can be used over and over, and only tiny amounts are needed to replace those that are lost. Nevertheless, most vitamins are essential in the diet because the body does not produce enough of them or, in many cases, does not produce them at all.

Thirteen different vitamins have been identified by nutritionists: A, eight B-complex vitamins, C, D, E, and K. Some substances, such as carnitine and choline, behave like vitamins but are made in adequate amounts in the human body.

Vitamins were originally placed in categories based on their function in the body and were given letter names. Later, as their chemical structures were revealed, they were also given chemical names. Today, both naming conventions are used.

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