Eating a nutrient-rich, well-balanced diet at every stage of life is the best way to ensure you're getting the recommended amounts of essential vitamins and minerals needed to maintain optimal health.

This involves consuming a variety of foods with an emphasis on fruits and vegetables, whole grains, proteins (i.e., lean meats and poultry, seafood, beans, nuts and seeds) and low-fat or non-fat dairy products. The Dietary Guidelines for Americans provides information detailing how people can improve their eating patterns to meet nutritional needs, promote good overall health and help prevent chronic disease.

What Are the Essential Vitamins?

Vitamins are a group of essential nutrients found mainly in plants and animals. With the exception of vitamin D, which the body can produce through exposure to sunlight, vitamins must be obtained from your diet. Vitamins are necessary to keep your body healthy and allow it to function properly. Having too little of any one vitamin may increase the risk of developing specific health problems.

There are 13 essential vitamins. which are grouped into two categories:

• Fat-soluble vitamins (vitamins A, D, E and K): These vitamins need fat to be absorbed into your body. Any excess is stored in your fat tissues and liver to be used at a later time.
• Water-soluble vitamins (vitamins C and all B vitamins): These vitamins do not need fat to be absorbed. Except for vitamin B12, which can be stored in your liver, any excess water-soluble vitamins are flushed out through our urine. Given that these vitamins are not stored in the body, they must be consumed regularly to help prevent a deficiency.

What Are the Functions of Essential Vitamins?

Vitamins play many necessary roles in our body, either alone or in combination. Here's a breakdown of the water- and fat-soluble vitamins and their functions.

Fat-soluble vitamins:

• Vitamin A: Helps form and maintain healthy teeth, bone, skin and soft tissues. It helps your heart, lungs, kidneys and other organs work properly and also plays a role in vision, reproduction, cell function and the immune system.*
  • Dietary sources include beef liver and other organ meats; some types of fish, such as salmon; green leafy vegetables and other green, orange and yellow vegetables like broccoli, sweet potatoes, sweet peppers, carrots and squash; fruits; dairy products; and fortified breakfast cereals.
• Vitamin D: Also called the "sunshine vitamin" because it is made by your body when skin is exposed to the sun. Vitamin D helps your body absorb calcium and is essential for bone health. It also helps to support the immune system as well as muscle and nerve function.*
  • Dietary sources include fatty fish such as salmon, tuna and mackerel; beef liver, cheese, mushrooms and egg yolks. Almost all of the U.S. milk supply is fortified with vitamin D, as are many plant-based alternatives (i.e., soy milk, almond milk, oat milk). Some breakfast cereals and some brands of orange juice, yogurt, margarine and soy beverages are also fortified with vitamin D.
• Vitamin E: Is an antioxidant that helps protect your cells from damaging substances called free radicals. It is also involved in immune function, gene expression and metabolic processes.*
  • Dietary sources include vegetable, corn and soybean oils; nuts and seeds; green vegetables, such as spinach and broccoli; and some breakfast cereals, fruit juices, margarines and spreads fortified with vitamin E.
• Vitamin K: Important for blood clotting and bone health.* It can interact with the blood thinner warfarin (also known as Coumadin), so it is important for those taking warfarin to have a consistent amount of vitamin K in their diet each day.
  • Dietary sources include green leafy vegetables, such as spinach, kale, broccoli and lettuce; vegetable oils; some fruits, such as blueberries and figs; and meat, cheese, eggs and soybeans.

Water-soluble vitamins:

• B vitamins: There are eight main B vitamins, which are each involved in how your body produces energy from eating food in the form of carbohydrates, proteins and fats. B vitamins, such as in a B-complex supplement, may be part of a daily regimen to help support healthy energy metabolism.* Listed below are some of the additional functions of the individual B vitamins:
  • Thiamin (B1): Essential for the growth, development and function of the cells in the body. Important for heart, brain and nerve function, healthy skin, hair and muscles.*
    • Dietary sources include whole grains and fortified bread, cereal, pasta and rice; meat (especially pork) and fish; and legumes, seeds and nuts.
  • Riboflavin (B2): Essential for growth, development and function of cells in the body. It is also important for brain function and healthy skin and hair.*
    • Dietary sources include eggs; lean and organ meats; low-fat milk; green vegetables; and fortified cereals, bread and grain products.
  • Niacin (B3): Important for the development and function of cells in the body. It also aids in maintaining healthy skin, brain and nerves. May help lower cholesterol in higher doses.*
    • Dietary sources include animal foods, such as poultry, beef, pork and fish; some types of nuts, legumes and grains; and enriched and fortified breads and cereals.
  • Pantothenic Acid (B5): Assists in the production of hormones, neurotransmitters and hemoglobin. In addition, it helps to make and break down fats.*
    • Dietary sources include beef, poultry, seafood and organ meats; eggs and milk; vegetables such as mushrooms, avocados, potatoes and broccoli; whole grains; peanuts; chickpeas; and sunflower seeds.
  • Pyridoxine (B6): Helps make red blood cells and supports brain and immune function. It is also involved in multiple enzyme reactions involved in metabolism as well as brain development during pregnancy and infancy.*
    • Dietary sources include poultry, fish and organ meats; potatoes and other starchy vegetables; and non-citrus fruits.
  • Biotin (B7): Important in the production of hormones and cholesterol. May help support healthy bones, skin, nails and hair.*
    • Dietary sources include meat, fish, eggs and organ meats; seeds and nuts; and certain vegetables, such as sweet potatoes, spinach and broccoli.
  • Folate (B9): Works together with vitamin B12 to help form red blood cells. It is vital for making DNA, which controls tissue growth and cell function. When taken in early pregnancy, it helps to prevent brain and spine birth defects in infants.
    • Dietary sources include beef liver; dark green leafy vegetables, such as spinach and mustard greens; asparagus; Brussels sprouts; fruits and fruit juices; as well as nuts, beans and peas. Many foods are now fortified with folate in the form of folic acid.
  • Cobalamin (B12): Helps to make red blood cells and DNA, maintain the central nervous system and support metabolism.*
    • Dietary sources include beef liver and clams; fish, meat, poultry, eggs, milk and other dairy products; some breakfast cereals, nutritional yeasts and other food products fortified with vitamin B12.
• Vitamin C (also called ascorbic acid): Like vitamin E, it is an antioxidant that helps protect your cells from damaging free radicals. It also helps support your immune system, maintain healthy tissues and improve iron absorption in the body. In addition, it contributes to collagen production and supports wound healing and bone formation.*
  • Dietary sources include citrus fruits and their juices; kiwi, strawberries and cantaloupe; vegetables such as broccoli, red and green peppers, baked potatoes and tomatoes; and some foods and beverages fortified with vitamin C.

The Recommended Dietary Allowances (RDAs) for each vitamin reflects the average daily level of intake sufficient to meet the nutrient requirements for most healthy people. Recommended intakes vary by age and sex. Additional factors, such as pregnancy or breastfeeding, are also important considerations.

Diversifying Your Diet

By following a healthy diet that consists of a wide variety of foods, many people can obtain all of the essential water and fat-soluble vitamins from food sources. However, some people, such as those adhering to a limited or more restrictive diet (such as vegan or vegetarian), older adults, or people with certain health conditions, may benefit from taking a supplement.

Always check with a healthcare provider before adding any supplement to your diet or current medication regimen. If a supplement is recommended, do not take more than 100% of the RDA unless otherwise instructed by your physician.

Clinically reviewed on Dec. 4, 2024.

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