We hear a lot about protein, fiber, calories, and macros, but there is another part of nutrition that quietly supports almost everything happening inside the body: vitamins.
Vitamins don't provide calories or energy in the way carbohydrates, fats, and protein do. Instead, they help our bodies use the nutrients we eat. They are involved in everything from energy metabolism and immune function to bone health, red blood cell production, vision, skin health, brain function, and DNA synthesis.
There are 13 vitamins considered essential to human health, meaning our bodies either cannot make them at all or cannot make enough of them to meet our needs.
And while supplements certainly have a place in nutrition, my preference is always to start by asking a simpler question:
What can we get from food first?
A varied diet built around vegetables, fruit, whole grains, legumes, nuts, seeds, dairy or fortified alternatives, eggs, fish, and other protein-rich foods can provide an impressive amount of what the body needs.
Here's a closer look at the essential vitamins, why they matter, and where we can find them.
First: Fat-Soluble vs. Water-Soluble Vitamins
Vitamins fall into two basic categories.
Fat-soluble vitamins
These include:
Vitamins A, D, E and K
They are absorbed along with dietary fat and can be stored in the body's liver and fatty tissues.
Because the body can store them, we don't necessarily need to consume large amounts every single day. However, this also means very high supplemental doses can accumulate in the body, which is one reason more is not always better when it comes to vitamins.
Water-soluble vitamins
These include:
Vitamin C and the B vitamins
Most water-soluble vitamins are not stored in large quantities, so regular dietary intake is important. Excess amounts are generally excreted through urine, although that does not mean extremely high supplemental doses are automatically harmless.
Vitamin A
Vitamin A plays an important role in vision, immune function, reproduction, cellular growth and skin health.
Interestingly, foods provide vitamin A in different forms.
Animal foods can contain preformed vitamin A, while colorful fruits and vegetables provide carotenoids such as beta-carotene, which the body can convert into vitamin A.
Food sources
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Sweet potatoes
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Carrots
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Pumpkin
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Spinach
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Kale and other dark leafy greens
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Red and orange peppers
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Eggs
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Dairy products
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Liver
One of the easiest ways to think about vitamin A is to eat the colors. Orange, red and dark-green vegetables tend to be excellent sources of carotenoids.
Vitamin B1 — Thiamin
Thiamin helps the body convert carbohydrates into usable energy and supports normal nerve and muscle function.
This is particularly relevant for physically active people because carbohydrate metabolism plays such an important role during exercise.
Food sources
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Whole grains
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Fortified cereals
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Pork
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Beans
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Lentils
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Seeds
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Nuts
Choosing whole or minimally processed grains more frequently is an easy way to increase several B vitamins at once.
Vitamin B2 — Riboflavin
Riboflavin contributes to energy production, cellular function and the metabolism of fats, carbohydrates and proteins.
It also helps support antioxidant processes within the body.
Food sources
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Milk and yogurt
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Eggs
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Almonds
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Mushrooms
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Lean meats
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Salmon
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Spinach
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Fortified grains and cereals
Vitamin B3 — Niacin
Niacin is involved in hundreds of reactions involving energy metabolism and also supports the nervous system and cellular function.
Food sources
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Chicken
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Turkey
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Tuna
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Salmon
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Beef
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Peanuts
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Whole grains
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Mushrooms
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Fortified cereals
Protein-rich foods tend to be especially good sources.
Vitamin B5 — Pantothenic Acid
Pantothenic acid is required to make coenzyme A, which is critical to the metabolism of carbohydrates, fats and protein.
Fortunately, it is found in a wide variety of foods, which is actually reflected in its name-the Greek word pantothen means "from everywhere."
Food sources
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Chicken
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Eggs
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Mushrooms
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Avocado
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Potatoes
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Whole grains
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Yogurt
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Lentils
True dietary deficiency is relatively uncommon because the vitamin is so widely distributed throughout the food supply.
Vitamin B6
Vitamin B6 helps with protein metabolism, neurotransmitter production, immune function and the formation of hemoglobin, the protein that carries oxygen in our red blood cells.
Food sources
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Chicken
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Turkey
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Salmon
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Tuna
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Chickpeas
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Potatoes
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Bananas
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Fortified cereals
For women, adequate B6 intake is particularly important as part of an overall diet supporting healthy red blood cell production and nervous-system function.
Vitamin B7 — Biotin
Biotin often receives attention because of its association with hair, skin and nails.
Its more fundamental role, however, is helping enzymes metabolize fatty acids, glucose and amino acids.
Food sources
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Eggs
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Salmon
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Nuts and seeds
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Sweet potatoes
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Legumes
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Some organ meats
Biotin deficiency is relatively rare in people eating a varied diet, which is worth remembering when we see very high-dose biotin supplements marketed for beauty.
Vitamin B9 — Folate
Folate is essential for DNA synthesis, cell division and red blood cell formation.
It becomes especially important before and during pregnancy because adequate folate helps reduce the risk of certain neural tube defects during early fetal development.
Folate occurs naturally in food, while folic acid is the form commonly used in fortified foods and supplements.
Food sources
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Spinach
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Romaine lettuce
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Asparagus
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Brussels sprouts
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Broccoli
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Beans
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Lentils
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Avocado
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Citrus fruits
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Fortified grains
A salad containing leafy greens, beans and vegetables can provide significantly more micronutrition than we often give it credit for.
Vitamin B12
Vitamin B12 supports red blood cell formation, neurological function and DNA production.
Unlike many vitamins, B12 occurs naturally primarily in animal-derived foods.
Food sources
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Fish
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Shellfish
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Beef
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Poultry
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Eggs
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Milk
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Yogurt
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Cheese
Fortified plant milks, cereals and nutritional yeast can also provide B12.
People following fully vegan diets generally need a reliable fortified food or supplemental source of B12 because plant foods do not naturally provide dependable amounts.
Absorption can also become less efficient with age or with certain gastrointestinal conditions and medications, making B12 one nutrient that may occasionally require closer monitoring.
Vitamin C
Vitamin C is probably one of the vitamins most associated with immune health, but its role goes much further.
It is required for collagen synthesis, making it important for skin, connective tissue, blood vessels and wound healing.
Vitamin C also functions as an antioxidant and improves our absorption of non-heme iron, the type of iron found primarily in plant foods.
Food sources
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Bell peppers
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Oranges
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Kiwi
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Strawberries
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Grapefruit
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Broccoli
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Brussels sprouts
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Tomatoes
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Potatoes
Here's a useful nutrition pairing:
Beans or lentils + bell peppers, tomatoes or citrus
The vitamin C helps the body absorb more of the iron from the plant food.
Vitamin D
Vitamin D is somewhat unique because the body can produce it when the skin is exposed to sufficient ultraviolet B light from the sun.
Vitamin D helps regulate calcium and phosphorus absorption and is essential for maintaining healthy bones. It also plays roles in muscle and immune function.
Food sources
Naturally occurring food sources are more limited than they are for many other vitamins.
They include:
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Salmon
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Sardines
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Trout
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Egg yolks
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Some mushrooms exposed to UV light
Vitamin D is also commonly added to:
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Milk
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Some plant-based milks
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Some yogurts
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Fortified cereals
Because dietary sources can be limited and vitamin D production depends on factors including season, latitude, age, skin pigmentation, clothing and sun exposure, this is one vitamin for which blood testing and supplementation may sometimes be appropriate.
Vitamin E
Vitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative damage. It also contributes to immune function and cellular communication.
Food sources
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Almonds
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Sunflower seeds
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Hazelnuts
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Avocado
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Wheat germ
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Spinach
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Vegetable oils
A handful of nuts or seeds can therefore contribute much more than protein and healthy fats-it also provides important micronutrients such as vitamin E.
Vitamin K
Vitamin K is necessary for normal blood clotting and also contributes to bone metabolism.
There are several forms of vitamin K.
Vitamin K1 is found predominantly in plants, particularly green vegetables, while forms of vitamin K2 occur in certain animal and fermented foods.
Food sources
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Kale
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Spinach
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Collard greens
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Broccoli
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Brussels sprouts
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Cabbage
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Some fermented foods
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Certain cheeses
This is another good reason to regularly include dark leafy greens rather than thinking of vegetables simply as a source of fiber.
You Don't Need a "Perfect" Food for Every Vitamin
Looking at a list of 13 vitamins can make good nutrition feel like another checklist we need to complete every day.
It doesn't have to be.
Instead, look at the bigger picture.
A bowl with Greek yogurt, berries, nuts and seeds provides protein along with several B vitamins, vitamin C and vitamin E.
An omelet with eggs, spinach, mushrooms and peppers provides vitamins A, several B vitamins, vitamin C and potentially some vitamin D.
A dinner with salmon, roasted sweet potato and broccoli provides vitamins A, B vitamins, vitamin C, vitamin D and other important minerals and fatty acids.
One meal doesn't need to contain everything.
Variety across your days and weeks is what matters.
Food First Doesn't Mean Supplements Are Bad
I am very much a believer in a food-first approach, but food-first should never be confused with food only.
There are situations where supplements are appropriate and sometimes necessary.
Vitamin D and B12 are common examples. Folate needs are particularly important around pregnancy. Restrictive diets, absorption disorders, certain medications, aging and diagnosed deficiencies can all change someone's needs.
What I don't recommend is taking a long list of high-dose vitamins simply because each one has been associated with a health benefit.
Nutrients work within complex biological systems. More of a vitamin does not automatically produce more of its benefit, and very high doses of certain vitamins can cause harm.
Supplements should supplement an appropriate diet rather than replace one.
The Simple Way I Look at Micronutrition
Instead of trying to memorize every vitamin and its food sources, build meals around diversity.
Try to regularly include:
Colorful vegetables and fruit
Different colors provide different combinations of vitamins, minerals and phytonutrients.
Leafy greens
Spinach, kale, lettuce and other greens provide folate, vitamins A, C and K along with minerals.
Protein-rich foods
Fish, poultry, eggs, dairy, meat, beans and lentils supply various B vitamins alongside protein.
Whole grains and legumes
These provide several B vitamins along with fiber and minerals.
Nuts, seeds, avocado and other sources of healthy fats
These help provide vitamin E and also help the body absorb fat-soluble vitamins.
Fish, particularly oily fish
Salmon, trout and sardines provide nutrients that can be harder to obtain elsewhere, including vitamin D and B12, along with omega-3 fatty acids.
Nutrition Works Best as a Pattern
One of the reasons I prefer talking about food rather than individual supplements is that foods don't give us one isolated nutrient.
A strawberry doesn't just give us vitamin C.
Spinach isn't simply vitamin K.
Salmon isn't just vitamin D.
Foods provide combinations of vitamins, minerals, protein, fiber, essential fatty acids, antioxidants and thousands of naturally occurring compounds that interact with one another.
That is why the healthiest approach usually isn't chasing one "superfood" or the latest vitamin supplement.
It's creating a dietary pattern that consistently gives the body a little bit of everything it needs.
And fortunately, that can be much simpler than it sounds:
Eat enough. Eat protein. Eat plants. Include healthy fats. Vary your foods. And let consistency do most of the work.