The Ultimate Guide to Vitamins: What You Need and Why

Vitamins play a crucial role in maintaining overall health, supporting everything from energy levels to immune function. But with so many options available, it can be overwhelming to know which vitamins you truly need. 

This guide breaks down the essential vitamins, their benefits, and the best sources to get them:

Fat-Soluble Vitamins (Stored in fat tissue, can build up over time)

1. Vitamin A 

   • Function: Vision, immune function, skin health
   • Sources: Carrots, sweet potatoes, spinach, liver, eggs, dairy

2. Vitamin D 

   • Function: Bone health, calcium absorption, immune support
   • Sources: Sunlight, fatty fish (salmon, tuna), fortified milk, eggs

3. Vitamin E 

   • Function: Antioxidant, skin health, immune function
   • Sources: Nuts (almonds, sunflower seeds), vegetable oils, spinach, avocado

4. Vitamin K 

   • Function: Blood clotting, bone health
   • Sources: Leafy greens (kale, spinach), broccoli, Brussels sprouts, fermented foods

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Water-Soluble Vitamins (Not stored, need regular intake)

5. Vitamin C 

   • Function: Immune function, collagen production, antioxidant
   • Sources: Citrus fruits, strawberries, bell peppers, kiwi, tomatoes

6. Vitamin B1 

   • Function: Energy production, nervous system health
   • Sources: Whole grains, pork, legumes, sunflower seeds

7. Vitamin B2 

   • Function: Energy production, skin and eye health
   • Sources: Dairy, eggs, almonds, leafy greens

8. Vitamin B3 

   • Function: Energy metabolism, brain function, digestion
   • Sources: Chicken, tuna, peanuts, mushrooms, whole grains

9. Vitamin B5 

   • Function: Hormone and energy production
   • Sources: Avocados, eggs, whole grains, mushrooms, dairy

10. Vitamin B6 

• Function: Brain function, red blood cell production
• Sources: Bananas, poultry, potatoes, nuts

11. Vitamin B7 

• Function: Hair, skin, and nail health, metabolism
• Sources: Eggs, nuts, seeds, sweet potatoes

12. Vitamin B9 

• Function: DNA production, cell division, pregnancy health
• Sources: Leafy greens, beans, lentils, citrus fruits, fortified grains

13. Vitamin B12 

• Function: Red blood cell formation, nervous system health
• Sources: Meat, fish, eggs, dairy, fortified cereals (mostly found in animal products)