Essential Vitamins Your Body Can’t Produce But Desperately Needs!
If your body were a car, vitamins would be the fuel keeping it running smoothly. Except, unlike a car, your body can’t just pop down to the petrol station and fill up on Vitamin C. Some essential nutrients can’t be produced internally, meaning you need to get them from food or supplements, or risk feeling like a phone on 1% battery.
So, what are the essential vitamins your body relies on but can’t produce? Let’s break it down (with a little bit of humour and a lot of useful info).
Why Are Some Vitamins Essential?
Your body is a biochemical genius, capable of producing hormones, enzymes, and proteins like a well-oiled machine. But when it comes to certain vitamins, it’s hopeless. These nutrients are essential for survival, yet your body just shrugs and waits for you to eat the right foods instead.
Fail to get enough, and you could end up with brittle bones, a dodgy immune system, or even scurvy, which, let’s be honest, is something you’d expect to hear about on a pirate ship, not in 2025.
Essential Vitamins Your Body Can’t Make
Vitamin C: The Immunity MVP
What it does: Boosts immunity, helps with collagen production, and acts as a powerful antioxidant.
Why you need it: Without it, your body’s defences crumble, and your skin might start looking like an old leather couch.
Found in: Citrus fruits, strawberries, bell peppers, and leafy greens.
Who it helps:
- Neurodivergent brains – Vitamin C plays a role in dopamine production, which is crucial for ADHD brains.
- Anyone with stress overload – Stress depletes Vitamin C faster than you can say ‘burnout’.
- Smokers & drinkers – Smoking and alcohol consumption eat up Vitamin C like a black hole.
Vitamin D: The Sunshine Vitamin
What it does: Supports bone health, mood regulation, and immune function.
Why you need it: A deficiency can cause weak bones, depression, and a sluggish immune system.
Found in: Sunlight, fatty fish, egg yolks, and fortified dairy products.
Who it helps:
- People with ADHD & autism – Low Vitamin D levels are linked to cognitive issues and mood instability.
- Those stuck indoors – If your idea of fresh air is opening the fridge, you probably need a supplement.
- Anyone with seasonal depression – Sunlight is free therapy, but if you don’t get enough, Vitamin D can help.
Vitamin B12: The Brain & Energy Booster
What it does: Helps with nerve function, energy production, and red blood cell formation. This is one of the most essential vitamins for your body.
Why you need it: Without it, fatigue, brain fog, and mood swings can take over.
Found in: Meat, fish, dairy products, and fortified cereals.
Who it helps:
- Vegans & vegetarians – B12 is found mostly in animal products, so plant-based eaters need a supplement.
- People with brain fog – If you feel like your brain is running on dial-up, B12 might help.
- Neurodivergent folks – B12 supports neurotransmitter function, making it beneficial for ADHD and autism.
Vitamin A: Vision & Immune Support
What it does: Supports eyesight, immune health, and cell growth.
Why you need it: Deficiency can lead to night blindness and a weakened immune system.
Found in: Carrots, sweet potatoes, liver, and spinach.
Who it helps:
- People staring at screens all day – If your screen time is longer than your sleep time, you need Vitamin A.
- Anyone with skin issues – Helps with acne, eczema, and skin regeneration.
Vitamin K: The Blood Clotting Hero
What it does: Helps with blood clotting and bone metabolism.
Why you need it: Without it, even a paper cut could turn into a crime scene.
Found in: Leafy greens, broccoli, and fermented foods.
Who it helps:
- People on long-term antibiotics – These can deplete Vitamin K levels.
- Anyone with bone density concerns – Vitamin K works with Vitamin D to keep bones strong.
How to Get Enough of These Essential Vitamins
- Eat a diverse diet – The more colourful your plate, the better.
- Get outside – Sunlight is a natural source of Vitamin D (also great for mental health).
- Consider supplements – If your diet isn’t cutting it, a high-quality supplement can help.
- Reduce what depletes vitamins – Alcohol, smoking, stress, and ultra-processed foods can zap your nutrient levels.
Final Thoughts
Your body can do a lot of things, but making its own essential vitamins isn’t one of them. Whether you’re neurodivergent, neurotypical, or just feeling permanently exhausted, getting enough of these nutrients is key to thriving, not just surviving.
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