Vitamins

Vitamins are compounds your body needs in small amounts to function properly. This section explains the different types, their roles, and common food sources. Learn how vitamins support your energy, immunity, and overall wellbeing.

Vitamins are organic compounds your body needs in tiny amounts to stay healthy. They help produce energy, support immunity, keep your skin, bones, and organs working, and regulate many body functions. Some are fat-soluble (stored in fat), others water-soluble (need regular intake).

Fat-Soluble Vitamins → Stored in Fat, Used as Needed

Vitamin A (Retinol & Carotenoids)

Role: Supports vision (especially night vision), skin, immune function, and cell growth.
Too little: Night blindness, dry skin, frequent infections.
Too much: Nausea, headache, liver problems (from supplements, not food).
Example: Carrots, sweet potatoes, spinach, liver, egg yolk.

Vitamin D (D2 & D3)

Role: Helps absorb calcium and phosphorus, supports bones, immunity, and mood.
Too little: Weak bones (rickets, osteomalacia), fatigue, frequent infections.
Too much: High calcium, nausea, kidney damage (rare).
Example: Sunlight, fatty fish, fortified milk, egg yolk.

Vitamin E (Tocopherols & Tocotrienols)

Role: Powerful antioxidant, protects cells, supports immune function.
Too little: Rare; may cause nerve or muscle problems.
Too much: Increased bleeding risk if on blood thinners.
Example: Nuts, seeds, spinach, sunflower oil.

Vitamin K (K1 & K2)

Role: Blood clotting and bone health.
Too little: Easy bruising, excessive bleeding.
Too much: Rare; may interfere with blood thinners.
Example: Leafy greens (K1), fermented foods like natto (K2).

Water-Soluble Vitamins → Need a Regular Supply

Vitamin C (Ascorbic Acid)

Role: Antioxidant, supports immunity, helps make collagen for skin, bones, blood vessels.
Too little: Scurvy → bleeding gums, fatigue, slow wound healing.
Too much: Usually excreted; very high doses can upset the stomach.
Example: Citrus fruits, bell peppers, strawberries, broccoli.

B-Complex Vitamins → Energy & Nervous System Helpers

B1 (Thiamine) – Energy from food, nerves and muscles.

Too little: Fatigue, nerve problems, heart issues (beriberi).
Example: Whole grains, pork, sunflower seeds.

B2 (Riboflavin) – Energy production, skin and eye health.

Too little: Cracks at mouth corners, sore throat, light sensitivity.
Example: Milk, almonds, eggs, green vegetables.

B3 (Niacin, Niacinamide) – Energy, skin, nervous system.

Too little: Pellagra → diarrhea, dermatitis, dementia.
Too much: Flushing, liver issues with supplements.
Example: Meat, fish, peanuts, whole grains.

B5 (Pantothenic Acid) – Energy, hormone production.

Too little: Very rare; fatigue, digestive issues.
Example: Eggs, chicken, avocado, mushrooms.

B6 (Pyridoxine, Pyridoxal-5-Phosphate) – Makes neurotransmitters (serotonin, dopamine), red blood cells.

Too little: Anemia, irritability, confusion.
Too much: Nerve damage at very high supplement doses.
Example: Bananas, chickpeas, poultry, potatoes.

B7 (Biotin) – Hair, skin, nails, energy metabolism.

Too little: Rare; hair loss, skin rash.
Example: Eggs, nuts, sweet potatoes.

B9 (Folate, Folic Acid) – DNA, red blood cells, pregnancy.

Too little: Anemia, birth defects (neural tube).
Too much: High folic acid can hide B12 deficiency.
Example: Leafy greens, beans, fortified cereals.

B12 (Cobalamin – Methylcobalamin, Cyanocobalamin) – Red blood cells, nerve health, DNA.

Too little: Anemia, nerve damage, fatigue.
Example: Meat, fish, dairy, fortified plant milks.

Vitamin-Like Nutrients → Extra Helpers

Choline

Role: Supports brain, liver, and muscle function; makes neurotransmitters and cell membranes.
Too little: Fatty liver, muscle problems, memory issues.
Too much: Fishy body odor, low blood pressure (rare).
Example: Eggs, liver, soybeans, cauliflower.

Inositol