Vitamins are organic compounds your body needs in small amounts to work properly, and most of them it can't make on its own. Here's a plain-language guide to the 13 essential vitamins, the key minerals, and where a multivitamin fits in.
What are vitamins?
Vitamins help your body turn food into energy, build and repair cells, and keep your eyes, skin, bones and immune system working normally.* The word "vitamin" dates to 1912, and the century of nutrition research since has shown how much everyday health depends on getting enough of them.
The two types of vitamins
How your body absorbs and stores a vitamin depends on whether it dissolves in fat or in water.
Fat-soluble vitamins (A, D, E, K)
These are stored in your liver and fatty tissue, so take them with a meal that contains some fat, and don't take more than the label says.
- Vitamin A supports healthy vision, skin and immune function.* Found in liver, carrots, sweet potatoes and spinach.
- Vitamin D helps you absorb calcium for healthy bones.* Found in sunshine, oily fish and fortified foods.
- Vitamin E is an antioxidant that helps protect cells.* Found in vegetable oils, nuts, seeds and leafy greens.
- Vitamin K supports normal blood clotting and bone health.* Found in leafy greens, natto, eggs and cheese.
Water-soluble vitamins (the B vitamins and C)
These aren't stored in large amounts, so you need them regularly.
- B vitamins (B1, B2, B3, B5, B6, B7 biotin, B9 folate, B12) support energy production and a healthy nervous system.* Found in whole grains, meat, eggs, beans and leafy greens.
- Vitamin C supports immune function and iron absorption, and is an antioxidant.* Found in citrus, strawberries, bell peppers and broccoli.
Minerals: the other half of the picture
Minerals are inorganic elements that work alongside vitamins.
- Calcium for bones, teeth and muscle function.* Found in dairy, kale and fortified foods.
- Iron for carrying oxygen in the blood.* Found in red meat, beans and fortified cereal.
- Magnesium for muscle and nerve function.* Found in almonds, whole grains and spinach.
- Potassium for fluid balance and nerve signals.* Found in bananas, potatoes and avocados.
Do you need a multivitamin?
Food comes first, because whole foods supply nutrients a pill can't match. But busy schedules, restricted diets, pregnancy and age can leave gaps, and a daily multivitamin is a simple safety net. The National Academy of Medicine's Dietary Reference Intakes set how much of each nutrient you need by age and life stage; a good multi is built around them.
A closer look at vitamin D3
Vitamin D3 is one of our customers' favorites, and for good reason. It supports strong bones, healthy muscle function and a healthy immune system.* Your skin makes it in sunlight, but many people don't get enough sun, especially with sunscreen or indoor work. Oily fish, egg yolks and fortified milk help, and a supplement can fill the gap. Ask your doctor to check your level. Read more in our guide to vitamin D3 and K2.
FAQ
How many vitamins are there? Thirteen: four fat-soluble (A, D, E, K) and nine water-soluble (eight B vitamins and vitamin C).
Can you take too much? Yes, especially of the fat-soluble vitamins, which the body stores. Stay within the label directions unless your doctor advises otherwise.
Do I need supplements? Not everyone does. It depends on your diet, age, health and life stage. A healthcare provider can help you decide.
Your family-owned vitamin store in Palm Beach Gardens
Nutrition World has served Palm Beach Gardens since 1996, and the Cohen family has been in health foods since 1966. Browse vitamins, minerals and multivitamins online, or visit us at 2401 PGA Blvd, Suite 136 and ask our team.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for general information and is not medical advice.