Vitamins play a vital role in our health and well-being. Vitamin D, known as the "sunshine vitamin," is not only crucial for the calcium and phosphate metabolismnutrients essential for bone formation but also supports the immune system. An adequate intake can lower overall mortalitydeath rate and reduce the risk of certain types of cancer, although its benefits beyond current recommendations have not been established ^[1]. Vitamin B12, which is primarily found in animal products, is essential for neurological healthbrain and nervous system and should particularly be obtained through fortified foods by vegetarians and vegans ^{[2] [3]}. Vitamin E, especially in the form of tocotrienols, may mitigate age-related skin damage through its antioxidant properties and promote skin health ^[4].

Research on vitamins shows promising yet mixed results. An investigation into the effects of vitamin E on skin health confirms that tocotrienols have anti-inflammatory effects and protect the skin from UV radiation and melanin accumulation ^[4]. This study is based on a comprehensive literature review and offers valuable insights, even though additional research is necessary to fully understand the benefits. Another study emphasizes the importance of vitamin B12 intake in supporting neurological functions ^{[2] [3]}. This study examined various food sources and their bioavailability to mitigate potential deficiencies, particularly in high-risk groups such as older adults and vegans. Both studies illustrate the difference between defensive basic knowledge and specific recommendations for health improvement.

To fully harness the benefits of vitamins, there are some simple steps you can integrate into your daily routine. Increase your vitamin D intake through moderate sun exposure and, if necessary, supplements ^[1]. Incorporate vitamin B12-rich food sources such as fish, meat, and dairy products into your diet, or rely on fortified foods, especially if you follow a vegetarian or vegan diet ^{[2] [3]}. To protect your skin from aging, ensure adequate vitamin E intake by consuming nuts and seeds ^[4]. However, be cautious with supplementation to avoid excessive intake of fat-soluble vitamins ^[5].