Top Vitamins Your Body Needs

Vitamins are organic compounds that your body needs in small amounts to function properly. Since our bodies can’t produce most of them—or at least not in large enough amounts—we usually rely on food to get them. Every vitamin plays a different role, and we need varying amounts of each. Not getting enough can lead to health issues.

There are 13 essential vitamins, and they fall into two categories: water-soluble and fat-soluble. Food is the best way to get your vitamins, though in some cases, supplements can help fill in the gaps.

Water-Soluble Vitamins

These vitamins dissolve in water and aren’t stored in the body, so you need to get them regularly from your diet. Here are some key ones:

Thiamine (Vitamin B1)

Thiamine helps enzymes do their job and supports converting nutrients into sugar, the main energy source for cells. You can find it in seeds, nuts, whole grains, and lamb liver. It comes in several forms, including:

• Thiamine diphosphate – the most common form in the body
• Thiamine triphosphate – found in animal-based foods
• Thiamine mononitrate – a synthetic form used in animal feed and processed foods
• Thiamine hydrochloride – a form used in supplements

Riboflavin (Vitamin B2)

This vitamin works as a helper for many enzymes, supports metabolism, activates vitamin B6, and helps convert tryptophan into niacin. It’s found in eggs, leafy greens, broccoli, milk, legumes, mushrooms, meat, and liver. Many processed foods are fortified with it too.

Niacin (Vitamin B3)

Niacin is the only water-soluble vitamin that your body can make from the amino acid tryptophan. It comes in two forms: nicotinic acid (commonly found in supplements and both animal and plant foods) and niacinamide. Sources include fish, chicken, dairy, and fortified cereals.

Pantothenic Acid (Vitamin B5)

Found in almost all foods, this vitamin plays a role in producing coenzymes that help make fatty acids, steroid hormones, neurotransmitters, and other key compounds. Great sources include beef liver, lamb liver, sunflower seeds, and egg yolks, as well as fortified foods.

Vitamin B6

Vitamin B6 includes several forms that are converted into its active version, pyridoxal phosphate. This version supports over 100 reactions in the body, including red blood cell production, amino acid metabolism, energy production, and glycogen breakdown. You’ll find it in pistachios, beef liver, lamb liver, salmon, sunflower seeds, tuna, and chickpeas.

Other water-soluble vitamins include biotin, folic acid (Vitamin B9), and Vitamin C, all of which play essential roles in health.

Fat-Soluble Vitamins

These vitamins dissolve in fat and are stored in your liver and fat tissues, so the body can use them when needed. There are four main types:

Vitamin A

Vitamin A includes a group of compounds called retinoids. It supports healthy vision and immune function. Animal sources include cod liver oil, organ meats, and butter. Plant sources provide carotenoids—especially beta-carotene—found in kale, carrots, and spinach.

Vitamin D

Made by your skin when exposed to sunlight, vitamin D supports strong bones and a healthy immune system. It’s also found in foods like fish oil, fatty fish, UV-exposed mushrooms, and fortified dairy products.

Vitamin E

A powerful antioxidant, vitamin E protects your cells from free radical damage, which may help prevent cancer. Of the eight types, tocopherol is the most common. It’s found in sunflower seeds and oil, nuts like hazelnuts and almonds, and vegetable oils like wheat germ oil.

Vitamin K

Vitamin K comes in two forms: K1 (from plant foods) and K2 (from animal sources). It plays a key role in blood clotting, preventing excessive bleeding from even small cuts. It also helps maintain bone health and reduce calcium buildup in the blood.