By supplement · 26 guides
Vitamins: Essential Nutrients for Everyday Health
Explore vitamins A, B, C, D, E, and K — their health benefits, food sources, daily requirements, and safe supplementation.
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Folate vs. Folic Acid: Differences, Benefits & Uses
Folate and folic acid are both forms of vitamin B9, but they're absorbed differently. Learn how to choose folate-rich foods, understand supplement labels, avoid unnecessary high doses, and get the right amount of folic acid to support a healthy pregnancy.
Are You Really Absorbing the Vitamins You Eat?
What happens to vitamins after you eat? Discover how your body absorbs fat-soluble and water-soluble vitamins, and which everyday habits can support nutrient absorption.
Vitamin B12 Deficiency: Causes, Symptoms & Risk Factors
Vitamin B12 deficiency can affect your energy, nerves, and concentration. Discover what causes low B12, who's most at risk, how to recognize the symptoms, and why early diagnosis matters for preventing long-term nerve damage.
Vitamin D and Calcium: How They Work Together
Vitamin D helps your body absorb calcium, but do you need both as supplements? Discover how they support bone health, which foods provide them, and how to avoid unnecessary supplementation.
Vitamin B6: Benefits, Food Sources, Daily Needs, and Deficiency
Vitamin B6 supports protein metabolism, nervous-system function, hemoglobin formation, and immune health, while foods like chickpeas, fish, poultry, potatoes, and bananas can help meet daily needs.
How to Take B Vitamins: Timing, Combinations and Safety
B vitamins can usually be taken at flexible times, with or without food, but supplement doses and overlapping products matter more than the exact hour of the day.
B Vitamins in Food: The Best Food Sources
A varied diet can provide most B vitamins through foods such as fish, meat, eggs, dairy, legumes, whole grains, nuts, seeds, and vegetables, while vitamin B12 needs special attention in vegan diets.
Do B Vitamins Give You Energy?
B vitamins help the body use energy from food, but they do not provide calories or act like stimulants. Extra B vitamins are most useful when a deficiency is present.
Vitamin B Complex: What Is It and Do You Need One?
B vitamins support energy metabolism, blood formation, DNA production, and nervous-system function, but a B-complex supplement is not necessary for everyone.
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Vitamin B12: Benefits, Food Sources, Daily Needs, and Deficiency
Vitamin B12 supports red blood cell formation, DNA production, and nervous-system function, while food sources, absorption, and deficiency risk can vary widely between individuals.
Vitamin B9 (Folate): Benefits, Food Sources, Daily Needs, and Folic Acid
Folate supports DNA production, healthy cell division, and red blood cell formation, while folic acid plays a key role before and during early pregnancy.
Vitamin B7 (Biotin): Benefits, Food Sources, Daily Needs, and Safety
What vitamin B7 (biotin) does, how much you need each day, the best food sources, deficiency signs, hair and nail claims, and supplement safety.
Vitamin B3 (Niacin): Benefits, Food Sources, Daily Needs, and Safety
What vitamin B3 (niacin) does, how much you need each day, the best food sources, pellagra and deficiency risks, and what to know about supplements and niacin flush.
Vitamin B5 (Pantothenic Acid): What It Does, Food Sources, and Daily Needs
What vitamin B5 (pantothenic acid) does, how much you need each day, the best food sources, deficiency risks, and what to know about supplements and safety.
Vitamin B2 (Riboflavin): Benefits, Food Sources, and Daily Needs
What vitamin B2 (riboflavin) does, how much you need each day, the best food sources, deficiency signs, and what to know about supplements.
Vitamin B1 (Thiamin): What It Does, Food Sources, and Daily Needs
What vitamin B1 (thiamin) does, how much you need each day, the best food sources, deficiency risks, and what to know about supplements.
Can You Get All Your Vitamins From Food?
What research and nutrition guidance show about getting vitamins from food, which nutrients may need extra attention, and when fortified foods or supplements can help.
Fat-Soluble vs. Water-Soluble Vitamins: What’s the Difference?
Discover the difference between fat-soluble and water-soluble vitamins, how your body absorbs and stores them, and why both matter for your health.
Vitamin E: Benefits, Food Sources, Daily Needs, and Safety
What vitamin E does, how much you need, the best food sources, how it is absorbed, signs of deficiency, and what to know about supplements and safety.
Water-Soluble Vitamins: What They Are, What They Do, and Food Sources
What water-soluble vitamins are, how the B vitamins and vitamin C differ, their main functions and food sources, and what to know about supplements, deficiency, and safety.
13 Essential Vitamins: What They Do and Where to Get Them
What the 13 essential vitamins are, how fat-soluble and water-soluble vitamins differ, what each vitamin does, key food sources, and when supplements may be useful.
Vitamin A: What It Does, Daily Needs, Food Sources, and Safety
What vitamin A does, how retinol differs from beta-carotene, daily needs, food sources, deficiency signs, supplement safety, and the risks of excessive intake.
Fat-Soluble Vitamins: What Makes A, D, E, and K Different?
Discover what makes vitamins A, D, E, and K different, how your body absorbs them, where to find them in food, and why the right amount matters.
Vitamin K: Benefits, Daily Needs, and K1 vs. K2
What vitamin K does in the body, how much we need each day, the difference between K1 and K2, and what to know about food sources and supplements.
Vitamin C: Benefits, Daily Needs, and Food Sources
What research shows about vitamin C, how much we need each day, the best food sources, and its role in immunity, collagen, iron absorption, and colds.
Vitamin D: What It Does, How Much We Need, and How We Get It
What research shows about vitamin D, how much we need each day, how sunlight and food provide it, and what to know about D2, D3, calcium, and K2.
Key takeaways
- Your body needs 13 essential vitamins. Each vitamin plays a distinct role in supporting normal growth, metabolism, and overall health.
- There are two types of vitamins. Fat-soluble vitamins (A, D, E, and K) can be stored in the body, while water-soluble vitamins (C and the eight B vitamins) generally need regular replenishment.
- Food comes first. A varied diet can provide most essential vitamins, although supplements may be helpful for certain nutritional needs.
- More isn’t always better. Excessive doses of certain vitamins can cause side effects or interact with medications.
Vitamins are essential organic nutrients that your body needs in small amounts to support normal growth, metabolism, and overall health. There are 13 essential vitamins, divided into two main groups: fat-soluble vitamins (A, D, E, and K), which can be stored in the body, and water-soluble vitamins (vitamin C and the eight B vitamins), which generally require regular replenishment.
Most vitamins must come from food, although your body can also produce vitamin D when your skin is exposed to sunlight. Explore our guides to learn what each vitamin does, where to find it, how much you need, and when supplementation may be helpful.
Vitamins at a Glance
What each one doesWhat essential vitamins do, where to find them, and how much adults need each day.
| Vitamin | Main role | Food sources | Adult daily need |
|---|---|---|---|
| Vitamin A | Vision, immune function | Carrots, liver, eggs | 700–900 mcg RAE |
| Vitamin B6 | Metabolism, nerve function | Fish, poultry, chickpeas | 1.3–1.7 mg |
| Vitamin B9 (Folate) | DNA synthesis, cell division | Leafy greens, lentils | 400 mcg DFE |
| Vitamin B12 | Nerves, red blood cells | Meat, fish, dairy | 2.4 mcg |
| Vitamin C | Collagen, antioxidant activity | Peppers, kiwi, citrus | 75–90 mg |
| Vitamin D | Calcium absorption, bone health | Fatty fish, fortified foods | 15–20 mcg |
| Vitamin E | Antioxidant protection | Nuts, seeds, oils | 15 mg |
| Vitamin K | Blood clotting, bone health | Kale, spinach, broccoli | 90–120 mcg* |
Start here
4 essential guides01
13 Essential Vitamins
What each vitamin does and where to get it: the map of the whole topic.
02
Water-Soluble Vitamins
The B vitamins and vitamin C: what they do and why you need them regularly.
03
Vitamin B Complex
What a B-complex covers, and who actually needs one.
04
Fat-Soluble Vitamins
Vitamins A, D, E and K: how they are absorbed and why fat matters.
Common Myths About Vitamins
דEveryone needs a multivitamin.”
Most people can meet their vitamin needs through a varied diet. Supplements may help when intake is inadequate or specific nutritional needs are higher.
דMore vitamins mean better health.”
High doses don’t automatically provide extra benefits. Excessive amounts of certain vitamins, particularly vitamins A and D, can be harmful.
דWater-soluble vitamins are always safe.”
Even vitamins that aren’t stored extensively in the body can cause side effects at high doses. Excess vitamin B6, for example, can damage nerves.
Frequently Asked Questions
6 questionsWhat are the 13 essential vitamins?
The 13 essential vitamins are A, C, D, E, K, and eight B vitamins: B1, B2, B3, B5, B6, B7, B9, and B12. Each plays a different role in supporting normal growth, metabolism, and body function.
What do vitamins do for your body?
Vitamins help your body convert food into energy, maintain healthy tissues, support immune function, and carry out many other essential processes. For example, vitamin A supports vision, vitamin D helps maintain bone health, and vitamin K contributes to normal blood clotting.
What vitamins should I take every day?
Everyone needs adequate amounts of essential vitamins, but not everyone needs daily supplements. A varied diet can provide many of these nutrients. Individual supplementation needs depend on factors such as age, dietary restrictions, pregnancy, and existing health conditions.
What are the signs of vitamin deficiency?
Symptoms vary depending on the vitamin involved. Possible signs include fatigue, weakness, changes in vision, or neurological symptoms. These can also have other causes, so symptoms alone cannot confirm a deficiency. A healthcare professional can determine whether testing is appropriate.
Can you get all the vitamins you need from food?
Many people can obtain adequate vitamins through a varied diet. However, some individuals may need fortified foods or supplements. For example, people following vegan diets need a reliable source of vitamin B12, while vitamin D needs can depend on dietary intake and other individual factors.
Can taking too many vitamins be harmful?
Yes. Excessive amounts of certain vitamins can cause adverse effects. Too much preformed vitamin A can damage the liver, while high doses of vitamin B6 may cause nerve damage. Safety limits vary by vitamin, form, age, and individual circumstances.
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