Vitamins: Micronutrients with Macro Impact

Vitamins are calorie free, organic, and play a crucial role in overall health. They function as antioxidants, helping to prevent cellular damage and they also reduce inflammation throughout the body. In addition to their systemic benefits, vitamins are closely linked to the health of oral tissues.³¹

Key vitamins such as C, D, E, and B-complex groups play important roles in maintaining oral health. Vitamin C is essential for collagen synthesis and helps preserve the integrity of oral tissues. A 2024 meta-analysis found that higher vitamin C intake was significantly associated with reduced risk of periodontal disease.³¹ Vitamin D supports calcium absorption and is critical for tooth mineralization. It also shows promise in protecting against periodontal disease.³¹

Vitamins are categorized into two main groups: water soluble and fat soluble. Tables 1 and 2 provide an overview of each vitamin type, biological function, dietary sources, and symptoms associated with deficiencies.³¹

Table 1. Water-soluble Vitamins: C, B’s.³¹

Vitamin	Source	Deficiency	Oral Deficiency
C-Ascorbic acid Assists with formation of collagen fibers Strengthens the immune system Helps with protein metabolism Aids with calcium and iron absorption Antioxidant	Peppers Citrus fruits Kiwi Strawberries Cruciferous vegetables Tomatoes Leafy greens	Scurvy	Gingival inflammation Petechiae Poor healing
B1-Thiamin or thiamine Coenzyme for energy production	Pork, trout, black beans	Beriberi Wernicke-Korsakoff Syndrome	None
B2-Riboflavin Coenzyme for energy production	Milk, meat, enriched breads and cereals	Ariboflavinosis	Angular cheilitis Glossitis
B3-Niacin Coenzyme and partner with B2 Assists with blood cell formation	Meat, fish, beans, nuts, coffee, enriched breads and cereals	Pellagra (dermatitis, diarrhea, dementia)	None
B6-Pyridoxine Coenzyme	Chickpeas, beef, liver, tuna, salmon, chicken, bananas	Microcytic anemia; Depressed immunity, irritability, glossitis	Glossitis Angular cheilitis
B12-Cobalamine Needs intrinsic factor from stomach for absorption Works with folate to make RBCs	Animal products exclusively. Need supplementation if you follow a vegan diet	Pernicious anemia	Glossitis Angular cheilitis Tissue inflammation
B9-Folate/folic acid Coenzyme in the synthesis of nucleic acid DNA, RNA	Beef, liver, green leafy vegetables, fruits	Megaloblastic anemia Neural tube defects Low birth weight	Ulcerated tongue Mucosal lesions
Biotin-H Regulates blood sugar levels Synthesis of RNA, DNA	Liver, cauliflower, salmon, carrots, bananas, nuts	High blood sugar Skin conditions	Inflammation of mucosal membranes
B5-Pantothenic acid Coenzyme Synthesis of fatty acids, cholesterol, and hormones	Yeast, chicken, beef, potatoes, oats, whole grains.	Loss of muscle coordination	None

Table 2. Fat-Soluble Vitamins: A, D, E, K.¹¹

Vitamin	Source	Deficiency	Oral Deficiency
Vitamin A-Beta-carotene/ Retinol Immune function Assist with formation of tissue of eye and cornea Important antioxidant	Sweet potatoes, pumpkin, spinach, carrots, liver Cantaloupe, mangos, red pepper	Macular degeneration Night blindness Exophthalmia (total blindness)	Xerostomia Oral leukoplakia Hyperkeratosis
Vitamin D-Calciferol Promotes calcium absorption Assist with bone formation, remodeling, and growth Aids in cell growth, nerve and muscle formation, the immune system, and reduction of inflammation	UV light Fatty fish; tuna, salmon Fortified milk products, and orange juice	Adults-osteomalacia Kids-rickets Delayed dentition, enamel hypocalcification	Failure of bone wounds to heal Enamel hypocalcification Loss of alveolar bone
Vitamin E-Tocopherol Antioxidant Immune function Inhibits blood clotting	Vegetable oils Nuts and seeds; sunflower, almonds, hazelnuts	Nerve pain, immune system disorders	None
Vitamin K-Phylloquinone Cofactor for prothrombin formation necessary for clotting Bone metabolism	Intestinal bacteria Dark leafy greens; spinach, kale, collards Broccoli, soybeans, edamame	Hemolytic anemia Failure of wounds to stop bleeding	Failure of clotting

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