Vitamin A

Poor diet, malabsorption disorders

Night blindness, dry skin, impaired immunity

Carrots, sweet potatoes, spinach, eggs, liver

Vitamin B1 (Thiamine)

Alcoholism, malnutrition, certain medications

Fatigue, irritability, nerve damage

Whole grains, pork, nuts, seeds, legumes

Vitamin B12

Vegetarian/vegan diet, malabsorption (e.g., pernicious anemia)

Fatigue, anemia, nerve problems, memory issues

Meat, fish, eggs, dairy, fortified cereals

Vitamin C

Poor diet, smoking, malabsorption

Fatigue, bleeding gums, slow wound healing

Citrus fruits, strawberries, bell peppers, broccoli

Vitamin D

Lack of sunlight, obesity, malabsorption

Bone pain, muscle weakness, fatigue

Sun exposure, fatty fish, fortified milk, egg yolks

Vitamin E

Fat malabsorption, genetic disorders

Muscle weakness, vision problems, nerve damage

Nuts, seeds, vegetable oils, green leafy vegetables

Vitamin K

Poor dietary intake, long-term antibiotic use

Easy bruising, excessive bleeding

Leafy greens (spinach, kale), broccoli, Brussels sprouts

Folate (Vitamin B9)

Poor diet, alcoholism, pregnancy

Fatigue, anemia, poor fetal development

Leafy greens, beans, lentils, fortified grains

Vitamin B6

Alcoholism, kidney disease, certain medications

Irritability, depression, nerve damage

Poultry, fish, potatoes, bananas, fortified cereals

Biotin (Vitamin B7)

Prolonged antibiotic use, biotinidase deficiency

Hair loss, skin rashes, brittle nails

Eggs, almonds, sweet potatoes, spinach

Niacin (Vitamin B3)

Poor diet, alcohol use

Pellagra (dermatitis, diarrhea, dementia)

Meat, fish, nuts, seeds, fortified cereals

Vitamin A

Vitamin A supplements, treating underlying absorption issues

Include carrots, sweet potatoes, spinach, and liver in the diet

Vitamin B1 (Thiamine)

Oral or IV thiamine supplementation

Eat whole grains, pork, nuts, and legumes; reduce alcohol intake

Vitamin B12

Oral or injectable B12 supplementation, addressing malabsorption

Consume meat, fish, eggs, dairy; use fortified foods or supplements for vegans/vegetarians

Vitamin C

Oral or IV vitamin C supplementation

Eat citrus fruits, strawberries, broccoli, and bell peppers regularly

Vitamin D

Vitamin D supplements, increased sun exposure

Spend time in the sunlight, eat fortified dairy products, fatty fish, and egg yolks

Vitamin E

Vitamin E supplements address fat malabsorption

Include nuts, seeds, vegetable oils, and leafy greens in the diet

Vitamin K

Vitamin K supplementation treats underlying liver issues

Eat leafy greens (kale, spinach), broccoli, and Brussels sprouts; avoid prolonged antibiotic use

Folate (Vitamin B9)

Folic acid supplementation, especially during pregnancy

Include leafy greens, beans, lentils, and fortified grains in the diet

Vitamin B6

Oral pyridoxine supplements address causes of deficiency

Consume poultry, fish, potatoes, bananas, and fortified cereals regularly

Biotin (Vitamin B7)

Oral biotin supplementation

Include eggs, almonds, spinach, and sweet potatoes in meals

Niacin (Vitamin B3)

Niacin supplementation, treating underlying causes

Eat meat, fish, nuts, and fortified cereals; avoid excessive alcohol use

Rich in Antioxidants

Fruits: Blueberries, oranges, pomegranates, strawberries
Vegetables: Spinach, kale, broccoli

Processed snacks, deep-fried foods, sugary desserts (these can trigger inflammation)

Vitamin C-Rich

Citrus fruits (oranges, lemons), bell peppers, guavas, kiwis

Excess salt or sodium (can lead to dehydration and dull skin)

Vitamin E-Rich

Almonds, sunflower seeds, avocado, walnuts

Hydrogenated oils and margarine (can damage skin elasticity)

Vitamin D Sources

Fatty fish (salmon, mackerel), fortified dairy products, egg yolks

Avoid strict low-fat diets that limit vitamin D absorption

Zinc-Rich Foods

Pumpkin seeds, chickpeas, oysters, cashews

Excess red meat (can increase oxidative stress if consumed in large quantities)

Copper-Rich Foods

Mushrooms, sesame seeds, cashews, whole grains

Caffeine in excess (may interfere with nutrient absorption)

Omega-3 Fatty Acids

Fatty fish (salmon, sardines), flaxseeds, chia seeds

Trans fats (commonly found in fast food and processed items)

Probiotics

Yogurt, kefir, fermented foods (kimchi, sauerkraut)

High-sugar drinks (can promote bad gut bacteria affecting skin health)

Hydration

Water, coconut water, herbal teas

Alcohol and caffeinated beverages in excess (can dehydrate the skin)

Immune-Boosting Foods

Garlic, turmeric, ginger, green tea

Refined carbs (white bread, pastries, and pasta) that can spike inflammation