October 26, 2017
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Vitamins 101

Vitamins are nutrients your body needs in small amounts to stay healthy and function properly. You can get most vitamins from food; long-term shortfalls can lead to deficiencies and health problems. The Nutrition Source

Two categories

  • Water-soluble: Vitamin C and the B-vitamins. Excess is generally excreted in urine, so regular intake matters. Exception: your body stores B12 for years. MedlinePlus
  • Fat-soluble (A, D, E, K): Absorbed with dietary fat and transported in chylomicrons via the lymphatic system; can be stored in the body. NCBIPMC

Do you need a multivitamin?

Many people can meet their needs with a balanced diet. Routine multivitamins don’t clearly prevent heart disease or cancer; specific groups (pregnancy/prenatal, diagnosed deficiencies, restrictive diets, malabsorption, some older adults) may benefit—talk to your clinician. Avoid megadoses. U.S. Preventive Services Task ForceThe Nutrition Source

Quick guide: functions & food sources

  • Vitamin A: Vision, immune function, cell growth. Sources: liver, dairy, eggs; and beta-carotene in orange/dark-green veg (carrots, spinach). MedlinePlus
  • Vitamin B1 (Thiamin): Helps convert food to energy; supports nerves. Sources: pork, fortified/enriched breads & cereals, legumes. Office of Dietary Supplements+1
  • Vitamin B2 (Riboflavin): Energy metabolism; cell growth; helps maintain skin/eyes. Sources: dairy, eggs, lean meats, enriched grains, leafy veg. Office of Dietary Supplements+1
  • Vitamin B3 (Niacin): Energy metabolism; at prescription doses lowers LDL/triglycerides (with side effects). Sources: poultry, fish, meats, enriched grains, peanuts. Office of Dietary Supplements
  • Vitamin B5 (Pantothenic acid): Coenzyme A synthesis; energy metabolism. Sources: widely present in foods (meat, eggs, whole grains). Deficiency is rare. Office of Dietary Supplements
  • Vitamin B6: >100 enzyme reactions; immune function; hemoglobin formation. Sources: fish, poultry, potatoes, bananas, chickpeas, fortified cereals. Office of Dietary Supplements
  • Vitamin C: Collagen (skin, gums, wound healing), antioxidant, helps absorb iron from plants. Sources: citrus, berries, peppers, broccoli, and tomatoes. Office of Dietary Supplements+1
  • Vitamin D: Calcium absorption; bone/teeth health; deficiency can cause rickets. Sources: sunlight (UVB), fatty fish, fortified milk/alternatives. MedlinePlus
  • Vitamin E: Antioxidant; supports immunity; helps keep blood from clotting inside vessels (high-dose supplements can raise bleeding risk). Sources: nuts, seeds, vegetable oils, wheat germ. Office of Dietary Supplements+1
  • Vitamin K: Blood clotting proteins; bone health. Sources: leafy greens (kale, spinach), broccoli, some vegetable oils; small amounts in dairy/meat; higher K2 in fermented foods like natto/cheeses. Office of Dietary Supplements