All Types of Vitamins and Their Health Benefits

B Vitamins Complex

Vitamin B1 (Thiamine)

Thiamine plays a key role in maintaining healthy hair, skin, and muscles. It's also essential for proper nerve function and converting food into energy. Additionally, it supports the nervous system, brain, heart, stomach, and intestines, and regulates electrolyte flow in nerve and muscle cells.

Vitamin B2 (Riboflavin)

Riboflavin is vital for cell growth and function. It supports skin, digestive tract lining, blood cells, and brain health. It enhances the appearance of hair, nails, and skin, reduces signs of aging, and may help with skin disorders, multiple sclerosis, memory loss, high blood pressure, burns, liver disease, and sickle cell anemia.

Vitamin B3 (Niacin)

Niacin helps the body convert food into energy and supports the health of skin, blood cells, the brain, and the nervous system. It plays a key role in cell signaling, DNA repair, and acts as an antioxidant.

Vitamin B5 (Pantothenic Acid)

Pantothenic acid aids in producing energy by breaking down fats and carbs. It supports skin, eyes, hair, and liver health, and is necessary for synthesizing fats, proteins, Coenzyme A, sex hormones, stress hormones, and red blood cells.

Vitamin B6 (Pyridoxine)

Pyridoxine helps reduce the risk of heart disease and supports neurotransmitter production, which regulates sleep and appetite. It also aids in red blood cell formation, immune function, and protein, carbohydrate, and fat metabolism. It may improve brain function, protect against Alzheimer's, and relieve premenstrual syndrome (PMS) symptoms.

Vitamin B7 (Biotin)

Biotin is especially important during pregnancy and breastfeeding. It supports skin, hair, and nail health, and assists enzymes in metabolizing carbs, fats, and proteins. High doses may help manage multiple sclerosis.

Vitamin B9 (Folic Acid)

Folic acid is crucial for building new cells and preventing birth defects in the brain and spine. It’s recommended for all women of childbearing age, particularly during early pregnancy. It may also lower homocysteine levels and reduce the risk of heart disease and colon cancer.

Vitamin B12 (Cobalamin)

Cobalamin helps reduce homocysteine levels, lowering heart disease risk. It supports the formation of new cells, DNA synthesis, fatty acid metabolism, and protects nerve cells. It also plays a vital role in red blood cell production.

Choline

Although not technically a vitamin, choline behaves like B vitamins. It supports nerve health, reduces inflammation in asthma, and is used to treat liver conditions, depression, Alzheimer’s-related memory loss, and certain cancers. Pregnant women also benefit from it as it helps prevent neural tube defects in babies.

Vitamin A

Vitamin A is essential for vision, skin health, tissue repair, and immune function. Plant-based sources rich in antioxidants like lycopene and alpha-carotene may reduce the risk of lung and prostate cancers and protect against cataracts.

Vitamin K

Vitamin K is key for blood clotting (via prothrombin) and bone metabolism. It helps regulate calcium in the blood, maintains bone density, lowers fracture risk, and may prevent arterial calcification. It’s also linked to better memory in older adults.

Vitamin E

Also known as alpha-tocopherol, vitamin E acts as an antioxidant that protects cells from oxidative damage. It preserves vitamin A and fats from deterioration and may reduce the risk of Alzheimer’s disease.

Vitamin D

Known as the "sunshine vitamin," vitamin D promotes bone and dental health by regulating calcium and phosphorus levels. It also supports immune, brain, and nervous system function, regulates insulin levels, and contributes to cardiovascular health and cancer prevention.

Vitamin C

Also called ascorbic acid, vitamin C may help reduce the risk of certain cancers, including oral, esophageal, stomach, and breast cancers. Long-term use may protect against cataracts. It aids collagen production, neurotransmitter synthesis, and supports immune health while acting as a powerful antioxidant.