Vitamins and Minerals: Types, Sources, and Benefits
Author: Disabled World (DW)
Updated/Revised Date: 2 Nov 2026
Table of Contents:
Synopsis - Definition - About This Section - FAQs - Publications - Subtopics
Synopsis
A guide to the 13 essential vitamins your body needs, covering fat-soluble and water-soluble types, their food sources, health benefits, and deficiency signs.
At a Glance
- 1 - In 1747, Scottish surgeon James Lind discovered that citrus foods helped prevent scurvy.
- 2 - Your body can make vitamins D and K on its own, but the other essential vitamins must come from food or supplements.
- 3 - Of the 13 vitamins humans need, 4 are fat-soluble (A, D, E, and K) and 9 are water-soluble (the 8 B vitamins and vitamin C).
- 4 - The vitamin list skips from E to K because those labeled F through J were reclassified, discarded, or renamed, many as part of the B complex.
Topic Definition
- Vitamins and Minerals
A vitamin is an organic compound and vital nutrient that the body needs in small amounts but generally cannot make for itself, so it must be supplied through diet or dietary supplements. There are 13 vitamins essential to human health - A, C, D, E, K, and the eight B vitamins - each grouped by biological activity rather than a single chemical structure, which is why a name like vitamin A covers several related compounds. They fall into two classes: fat-soluble vitamins (A, D, E, and K), which are absorbed with dietary fats and can accumulate in the body, and water-soluble vitamins (the B group and vitamin C), which dissolve in water and are readily excreted, making steady daily intake important. Working alongside dietary minerals, vitamins support growth, energy, immunity, tissue repair, and the prevention of deficiency-related diseases, and most people can obtain what they need from a varied, balanced diet.
Overview
What Exactly Are Vitamins?
A vitamin is defined as an organic compound and a vital nutrient that an organism requires in limited amounts. An organic chemical compound (or related set of compounds) is called a vitamin when the organism cannot synthesize the compound in sufficient quantities, and must be obtained through the diet; thus, the term "vitamin" is conditional upon the circumstances and the particular organism. For example, ascorbic acid (vitamin C) is a vitamin for humans, but not for most other animal organisms. Supplementation is important for the treatment of certain health problems, but there is little evidence of nutritional benefit when used by otherwise healthy people.
All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions, the body cannot manufacture or synthesize vitamins. They must be supplied by the diet or in dietary supplements. Vitamins are essential to the normal functioning of our bodies. They are necessary for growth, vitality, health, general well-being, and for the prevention and cure of many health problems and diseases.
Vitamins are classified by their biological and chemical activity, not their structure:
Thus, each "vitamin" may refer to several vitamer compounds that all show the biological activity associated with a particular vitamin. Such a set of chemicals are grouped under an alphabetized vitamin "generic descriptor" title, such as "vitamin A," which includes the compounds retinal, retinol, and many carotenoids. Vitamers are often interconverted in the body. The term vitamin does not include other essential nutrients such as dietary minerals, essential fatty acids, or essential amino acids, nor does it encompass the large number of other nutrients that promote health but are otherwise required less frequently.
There are 13 Vitamins Your Body Needs
- They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate).
- You can usually get all your vitamins from the foods you eat.
- Your body can also make vitamins D and K.
- People who eat a vegetarian diet may need to take a vitamin B12 supplement.
Vitamins are Classified as Water-soluble or Fat Soluble
In humans there are 13 vitamins: 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins and vitamin C).
- Water-soluble: Water-soluble vitamins dissolve easily in water, and in general, are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption. Because they are not readily stored, consistent daily intake is important. Many types of water-soluble vitamins are synthesized by bacteria.
- Fat-soluble: Fat-soluble vitamins are absorbed through the intestinal tract thanks to lipids (fats). Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis than are water-soluble vitamins. Fat-soluble vitamin regulation is of particular significance in cystic fibrosis.
Vitamin A
Vitamin A is important for vision, especially in dim light, for the immune system and reproduction, and for healthy skin, tissues, and cell growth. Preformed vitamin A is found in liver, fish, eggs, and dairy products, and the body can make vitamin A from beta-carotene and other carotenoids in colorful fruits and vegetables such as carrots, sweet potatoes, cantaloupe, broccoli, and spinach. Generally, deeper, richer colors mean more beta-carotene. Beta-carotene is also an antioxidant, but high-dose beta-carotene supplements have been linked to a higher risk of lung cancer in smokers.
Vitamin A sources:
- Egg yolk
- Dark-colored fruit
- Dark leafy vegetables
- Liver, beef, and fish
- Fortified milk and dairy products (cheese, yogurt, butter, and cream)
B Vitamins
There are eight B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), folate (B9), and vitamin B12. Together they help the body turn food into energy, support the nervous system, and help make red blood cells. Foods rich in B vitamins include meat, fish, poultry, eggs, dairy products, whole grains, legumes, leafy green vegetables, and fortified cereals. A B-complex supplement contains all eight, but most people who eat a varied diet get enough from food.
Vitamin B1 (Thiamine)
Thiamine helps turn carbohydrates into energy and is needed for nerve cells to work properly. Breads and cereals are often fortified with thiamine, and it is also found in whole grains, fish, lean meats, and dried beans.
Thiamine sources:
- Eggs
- Peas
- Dried milk
- Lean meats
- Organ meats
- Whole grains
- Nuts and seeds
- Legumes (dried beans)
- Enriched bread and flour
Vitamin B2 (Riboflavin) and Vitamin B3 (Niacin)
Riboflavin helps the body make energy and is important for growth and for red blood cell production. Niacin helps turn food into energy and keeps the skin, nerves, and digestive system healthy. In high doses prescribed by a doctor, niacin has been used to treat high cholesterol.
Niacin sources:
- Nuts
- Eggs
- Potatoes
- Poultry
- Avocado
- Legumes
- Lean meats
- Fish (such as tuna)
- Enriched breads and fortified cereals
Vitamin B5 (Pantothenic Acid)
Pantothenic acid helps the body turn fats and other foods into energy and is needed to make cholesterol and some hormones.
Pantothenic acid sources:
- Milk
- Eggs
- Poultry
- Avocado
- Mushrooms
- Organ meats
- Legumes and lentils
- Whole-grain cereals
- White and sweet potatoes
- Broccoli, kale, and other vegetables in the cabbage family
Vitamin B6 (Pyridoxine)
Vitamin B6 is important for processing amino acids and for making brain chemicals such as serotonin and dopamine, as well as the hormone melatonin.
Vitamin B6 sources:
- Nuts
- Meat
- Poultry
- Bananas
- Avocado
- Legumes (dried beans)
- Whole grains (milling and processing remove much of this vitamin)
Vitamin B12
Vitamin B12 is needed to make DNA and red blood cells and to keep nerve cells healthy. It is found naturally only in animal foods, so vegans and some vegetarians need fortified foods or a supplement.
Vitamin B12 sources:
- Meat
- Eggs
- Poultry
- Shellfish
- Milk and milk products
- Organ meats (liver and kidney)
- Fortified foods such as some soy milks and breakfast cereals
Vitamin C
Vitamin C, also called ascorbic acid, is an antioxidant that the body needs to make collagen, heal wounds, keep the immune system working, and absorb iron from plant foods. It also supports healthy bones, teeth, and blood vessels. Smokers need more vitamin C than nonsmokers.
Vitamin C sources:
- Broccoli
- Spinach
- Cabbage
- Peppers
- Potatoes
- Tomatoes
- Cauliflower
- Citrus fruits
- Strawberries
- Brussels sprouts
Vitamin D
Vitamin D helps the body absorb calcium, so it is needed for strong bones and teeth and helps prevent osteoporosis; it also supports muscles, nerves, and the immune system. The skin makes vitamin D when exposed to sunlight, and the vitamin is also found in fatty fish, fish liver oils, and fortified milk and cereals. Older adults, people with darker skin, people who spend little time outdoors, people with obesity, and people with conditions that affect fat absorption are more likely to be low in vitamin D, and a simple blood test can check levels.
Vitamin D sources:
- Fortified cereals
- Fish liver oils (cod liver oil)
- Fortified milk and dairy products
- Fatty fish such as salmon, mackerel, and herring
Vitamin E
Vitamin E is an antioxidant that helps protect cells from damage and supports the immune system. Some studies linked vitamin E supplements to a lower chance of heart disease, but the best research has found no benefit, and most research shows that vitamin E does not help prevent cancer. One large study found that men who took 400 IU of vitamin E a day for several years had a higher risk of prostate cancer [Office of Dietary Supplements, n.d.-a].
Vitamin E sources:
- Avocado
- Seeds and nuts, especially almonds
- Papaya and mango
- Wheat germ and wheat germ oil
- Vegetable oils (safflower, corn, and sunflower)
- Dark green vegetables (spinach, broccoli, asparagus, turnip greens)
Vitamin K
Vitamin K helps blood to clot after an injury and helps keep bones healthy. Most people in the United States get enough vitamin K from the foods they eat, and bacteria in the colon make some vitamin K that the body can absorb. Deficiency is very rare, but some groups may have trouble getting enough, including newborns who do not receive an injection of vitamin K at birth, people with conditions such as cystic fibrosis, celiac disease, or ulcerative colitis, and people who have had weight loss surgery [Office of Dietary Supplements, n.d.-b]. Vitamin K can reduce the effect of the blood thinner warfarin, so people taking it should keep their vitamin K intake steady.
Vitamin K sources:
- Cabbage
- Cauliflower
- Some vegetable oils
- Fish, liver, beef, and eggs
- Dark leafy vegetables (spinach, kale, collards, turnip greens)
- Dark green vegetables (broccoli, Brussels sprouts, asparagus)
Biotin sources:
- Milk
- Nuts
- Pork
- Yeast
- Cereal
- Egg yolk
- Legumes
- Organ meats (liver, kidney)
Folate sources:
- Beets
- Lentils
- Wheat germ
- Peanut butter
- Fortified cereals
- Asparagus and broccoli
- Oranges and orange juice
- Dried beans (cooked pinto, navy, kidney, and lima)
- Green, leafy vegetables (spinach and romaine lettuce)
Vitamin Deficiencies
Deficiencies of vitamins are classified as either primary or secondary.
- A primary deficiency occurs when a person does not get enough of the vitamin in their food.
- A secondary deficiency may be due to an underlying disorder that prevents or limits the absorption or use of the vitamin, or to a lifestyle factor such as smoking, heavy alcohol use, or the use of medicines that interfere with the absorption or use of the vitamin.
People who eat a varied diet are unlikely to develop a severe primary vitamin deficiency. In contrast, restrictive diets can cause long-lasting vitamin shortfalls, which may result in painful and potentially deadly diseases.
Dietary supplements, often containing vitamins, are used to make sure enough nutrients are obtained each day when they cannot be obtained through a varied diet. Scientific evidence supporting some dietary supplements is well established for certain health conditions, but others need further study.
Interesting Facts on Vitamins
- Vitamins are substances your body needs to grow and develop normally. There are 13 vitamins your body needs.
- The best way to get enough vitamins is to eat a balanced diet with a variety of foods, including fruits, vegetables, fortified dairy foods, legumes, lentils, and whole grains.
- Dietary supplements typically contain vitamins, but may also include other ingredients, such as minerals, herbs, and botanicals.
- In people who are otherwise healthy, there is no good evidence that supplements protect against cancer or heart disease.
- In 1747, the Scottish surgeon James Lind found that citrus foods helped prevent scurvy.
- The Recommended Dietary Allowances (RDAs) for vitamins reflect how much of each vitamin most people should get each day.
- In large doses, some vitamins have documented side effects that tend to be more severe at higher doses.
- Anti-vitamins are chemical compounds that block the absorption or actions of vitamins.
- Most countries place dietary supplements in a special category under foods, not drugs, and the European Union sets limits on vitamin and mineral doses in food supplements.
- The ancient Egyptians knew that feeding liver to a person would help cure night blindness, an illness now known to be caused by a lack of vitamin A.
- The list of vitamins skips from E to K because the vitamins that once had the letters F to J were reclassified, discarded as false leads, or renamed as part of the vitamin B complex.
Frequently Asked Questions
Can you take too many vitamins?
Yes, excessive intake of certain vitamins, especially fat-soluble ones like A, D, E, and K, can build up in the body and cause harmful side effects, so it is best to follow recommended amounts.
What is the difference between vitamins and minerals?
Vitamins are organic compounds made by plants and animals, while minerals are inorganic elements that come from soil and water, and both are needed in small amounts for good health.
Do vitamin supplements work as well as vitamins from food?
Food generally provides vitamins along with fiber and other beneficial nutrients, so supplements are best used to fill gaps rather than to replace a balanced and varied diet.
What is the best time of day to take vitamins?
Fat-soluble vitamins are best absorbed with a meal that contains fat, while water-soluble vitamins can be taken at any time, though consistency each day matters most.
How do I know if I have a vitamin deficiency?
Symptoms vary widely and can include fatigue, weakness, poor wound healing, or vision problems, and a simple blood test ordered by your doctor can confirm a deficiency.
Do children need vitamin supplements?
Most children who eat a balanced diet get enough vitamins from food, though some may need supplements such as vitamin D, which is best decided with a pediatrician.
Can vitamins interact with prescription medications?
Yes, some vitamins can interfere with medications, such as vitamin K reducing the effect of blood thinners, so tell your doctor about any supplements you take.
Who is at risk of vitamin D deficiency?
People who get little sun, have darker skin, are older, are obese, or have conditions that affect fat absorption are more likely to be low in vitamin D. A simple blood test can check levels.
References
- Office of Dietary Supplements. (n.d.-a). Vitamin E: Fact sheet for consumers. National Institutes of Health.
- Office of Dietary Supplements. (n.d.-b). Vitamin K: Fact sheet for consumers. National Institutes of Health.
Curated and edited by Ian C. Langtree, Founder and Editor-in-Chief, Disabled World. This section is maintained by the Disabled World editorial team. Last updated: