The Best Vitamins for Your Body

Vitamins are organic compounds that our bodies need in small amounts—there are 13 essential ones. Each vitamin has its own job, and we need different amounts of each. Since our bodies either can’t make these vitamins at all or don’t make enough, we have to get them from the foods we eat. Not getting enough vitamins can cause health problems.

A balanced diet usually provides the right amount of vitamins, but since it’s not always easy to eat perfectly every day, vitamin supplements have become popular. However, supplements aren’t a substitute for healthy eating because they lack important plant chemicals, fiber, and other nutrients found in whole foods.

Types of Vitamins Your Body Needs

Our bodies need all kinds of vitamins to work properly. They’re split into two main groups:

• Fat-soluble vitamins: Stored in fat tissue and can last in the body for days or even months.
• Water-soluble vitamins: Needed more often since the body doesn’t store them well.

Water-Soluble Vitamins

Here are some key water-soluble vitamins, what they do, and where to find them:

Vitamin B3 (Niacin)

Helps with digestion and turning food into energy. It also helps make cholesterol. A lack of B3 can cause pellagra, which includes symptoms like diarrhea, skin issues, and mental confusion. Good sources include liver, meat, chicken, and fish like tuna and salmon.

Vitamin B12

Important for cell division and making red blood cells. Deficiency can cause a type of anemia where red blood cells are unusually large and immature. You can find B12 in meat, fish, chicken, eggs, dairy, and fortified cereals.

Vitamin C (Ascorbic Acid)

Boosts your immune system and helps produce collagen. Found in citrus fruits, veggies, and liver. The richest sources include Kakadu plum and camu camu fruit. Note: Vitamin C breaks down when exposed to heat.

Vitamin B1 (Thiamine)

Helps your body process carbs and some proteins. A deficiency can cause beriberi, which affects the heart and nerves. Good sources include yeast, whole grains, bread, and pasta.

Vitamin B2 (Riboflavin)

Supports turning food into energy and making red blood cells. Lack of B2 can cause cracked lips, dry skin, and mouth sores. You’ll find it in milk, fortified grains, red meat, and asparagus.

Vitamin B6

Helps produce hemoglobin and supports healthy lymph nodes, thymus, and spleen. Deficiency may lead to anemia and nerve damage. Good sources are chickpeas, beef liver, yellowfin tuna, grilled chicken breast, and bananas.

Vitamin B5 (Pantothenic Acid)

Needed to make red blood cells and get energy from food. It’s found in many vegetables, mushrooms, chickpeas, and lentils.

Vitamin B7 (Biotin)

Important for fat metabolism, glucose production, and keeping hair, skin, nails, and your nervous system healthy. Deficiency is rare but may cause hair loss, dry eyes, and appetite loss. Good sources include peanuts, egg yolks, and avocado.

Vitamin B9 (Folate)

Vital for making red blood cells and DNA repair. It helps cells divide quickly, which is especially important for pregnant women to prevent birth defects. Deficiency can cause anemia, memory problems, and increase allergy risks. Dark green veggies are rich in folate—just avoid overcooking them to keep the vitamins intact.

Fat-Soluble Vitamins

Here’s a quick look at important fat-soluble vitamins, their benefits, and where to find them:

Vitamin A

Improves vision and supports immune function. Lack of it can cause eye problems and night blindness. You’ll get it from carrots, eggs, milk, and sweet potatoes.

Vitamin D

Helps keep bones healthy by managing calcium metabolism and supports immune health. Deficiency can cause rickets and bone softening. Your skin makes vitamin D from sunlight, and it’s also found in fortified milk, eggs, and oily fish.

Vitamin E

An antioxidant that protects cells from damage. Deficiency can lead to hemolytic anemia in newborns. Sources include almonds, avocado, eggs, kiwi, and leafy greens.

Vitamin K

Helps blood clot and keeps bones healthy. Deficiency can cause unusual bleeding. You can find vitamin K in leafy greens, avocado, and kiwi.