I think most people subscribe to the general understanding that vitamins are good for us but far fewer understand which vitamins do what and why we need them.
This is a basic overview of the 13 recognized vitamins and what they do. All vitamins fall into two categories, water-soluble and fat-soluble. You can get vitamins from food, and you can supplement your vitamin intake if you wish by taking vitamin supplements. Always consult a medical or nutrition professional before taking any nutritional supplements to ensure you are taking safe and effective doses.
Water-soluble vitamins don’t remain in the body long as they cannot be stored. Vitamin C and all B vitamins are water-soluble. When we take them they are metabolized and whatever our body doesn’t use is passed in our urine. Because of this, we must regularly supplement water-soluble vitamins.
B1 – Thiamine
- Role: Essential for the production of enzymes that help metabolize blood sugar.
- Sources: Yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.
B2 – Riboflavin
- Role: The growth and development of cells and helps metabolize food.
- Sources: Asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.
B3 – Niacin or Niacinamide
- Role: Healthy cell growth and function.
- Sources: Chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, nuts and seeds, tofu, and lentils.
B5 – Pantothenic Acid
- Role: It is necessary for producing energy and hormones.
- Sources: Meats, whole grains, broccoli, avocados, and yogurt.
B6 – Pyridoxine, Pyridoxamine, Pyridoxal
- Role: Need for the formation of red blood cells.
- Sources: Chickpeas, beef liver, bananas, squash, and nuts.
B7 – Biotin
- Role: Metabolize proteins, fats, and carbohydrates and contributes to keratin, a structural protein in the skin, hair, and nails.
- Sources: Egg yolk, liver, broccoli, spinach, and cheese.
B9 – Folic acid, folinic acid
- Role: Essential for making DNA and RNA.
- Sources: Leafy vegetables, peas, legumes, liver, some fortified grain products, and sunflower seeds. Also, several fruits have moderate amounts.
B12 – Cyanocobalamin, hydroxocobalamin, methylcobalamin
- Role: Essential for a healthy nervous system.
- Sources: Fish, shellfish, meat, poultry, eggs, milk and other dairy products, fortified cereals, fortified soy products, and fortified nutritional yeast.
Vitamin C – ascorbic acid
- Role: Collagen production, wound healing, and bone formation. It also strengthens blood vessels, supports the immune system, helps the body absorb iron, and acts as an antioxidant.
- Sources: Fruit and vegetables, but cooking destroys vitamin C.
Fat-soluble vitamins are stored in fatty tissue and the liver and can remain in your body for days or even longer as your body metabolizes them as needed.
Vitamin D – Ergocalciferol, cholecalciferol
- Role: The healthy mineralization of bone.
- Sources: Exposure to UVB rays from the sun or other sources causes the body to produce vitamin D. Fatty fish, eggs, beef liver, and mushrooms also contain the vitamin.
Vitamin E – Tocopherol, tocotrienol
- Role: Antioxidant so it helps prevent oxidative stress, reducing inflammation.
- Sources: Wheat germ, kiwis, almonds, eggs, nuts, leafy greens, and vegetable oils.
Vitamin K – Phylloquinone, menaquinone
- Role: Necessary for blood clotting.
- Sources: Leafy greens, pumpkins, figs, and parsley.
