October 2026

Vitamins

Vitamins are organic compounds that are needed in the human body for normal growth, development, metabolism, and cellular functioning.

There are 13 essential vitamins that the body needs and cannot produce itself, so these must be obtained from food sources. The essential vitamins are:

  • Vitamin A (retinol)
  • Vitamin E (tocopherol)
  • Vitamin C (ascorbic acid)
  • Thiamine (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pyridoxine (B6)
  • B12 (cyanocobalamin)
  • Pantothenic acid (B5)
  • Biotin (B7)
  • Folate (B9)

Vitamin A and vitamin E (and vitamin D and K) are fat soluble vitamins and are stored in the body’s liver, fatty tissue, and muscles.

Vitamin C and all the B vitamins are water soluble vitamins which are not stored in the body and need to be regularly consumed for optimal health and to prevent vitamin deficiencies. However, some B12 can be stored in the liver.

Here is what each one does for the body:

  • Vitamin A helps form and maintain healthy teeth, bones, skin and retina tissue.
  • Vitamin E is an antioxidant which helps form red blood cells.
  • Vitamin C is an antioxidant which promotes healthy teeth and gums, helps the body absorb iron, and is vital for wound healing.
  • Thiamine (B1) helps convert carbohydrates into energy.
  • Riboflavin (B2) works with all B vitamins for growth and red blood cell production.
  • Niacin (B3) maintains healthy skin and nerves.
  • Pyridoxine (B6) helps form red blood cells and maintain brain function.
  • B12 is needed for metabolism, red blood cells, and for maintaining the central and peripheral nervous system.
  • Pantothenic acid (B5) is needed for the breakdown of food and aids in the production of hormones and cholesterol.
  • Biotin (B7) is needed for the metabolism of proteins and carbohydrates, hormones, and cholesterol.
  • Folate (B9) works with B12 to form red blood cells and is needed for DNA production.

Take the vitamin quiz to test your knowledge: Vitamins Quiz

There is more to come on these essential vitamins, what foods contain them, and the recommended daily intakes of each. Follow the links for more information.

References:

https://medlineplus.gov/ency/article/002399.htm

https://extension.okstate.edu/fact-sheets/vitamins-and-the-body

https://nutritionsource.hsph.harvard.edu/vitamins/

https://my.clevelandclinic.org/health/articles/vitamins-minerals

https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/