What Are Vitamins? A Simple Guide to What Your Body Needs

You've probably heard a lot of chatter online about vitamins: how your body needs them, what they do, and what foods have certain ones. But have you ever stopped to wonder, what are vitamins, exactly? The answer is pretty simple. Vitamins are essential organic compounds that the body cannot produce internally (or only in small amounts).

How many vitamins are there? There are 13 essential vitamins, each of which plays a unique role in supporting your health. So, does everyone need the same amount of vitamins all the time? Modern diets, aging, and health conditions can all affect how much vitamins we get in our daily routine or how well those vitamins are absorbed into the body. Let's break down what each vitamin is, what it does, why that matters, and how to understand your daily vitamin intake.

Why Vitamins Matter as You Age

Vitamins aren't just a young person's game. Paying attention to your vitamin intake is essential now and as you age. That's because our bodies' vitamin needs aren't static. Body changes, like pregnancy or menopause, age, and other factors change your vitamin needs. Because of these changes, vitamin shortfalls can develop subtly, sometimes without obvious signs. That's why eating a balanced diet and paying attention to what vitamins and minerals you may need to supplement to reach your recommended daily amount is so important.

What are vitamins good for? First of all, vitamins are not medicine, and they do not cure health issues. They are essential to your body's processes, helping to maintain immune health, bone health, cellular energy, and more. Let's dig into each of these 13 vitamins and what they do.^†

13 Types of Vitamins and What They Do

While vitamins are all essential organic compounds, they are not all absorbed the same way. Vitamins are divided into fat-soluble vitamins like vitamins A, D, E, and K and water-soluble vitamins like Vitamin C and the B vitamins. These categories correspond to what they need to dissolve and be absorbed in the body.

Fat-soluble vitamins require some dietary fat to be absorbed and should be taken with a meal Water-soluble vitamins require water for proper absorption. We'll discuss these vitamins one category at a time:

Fat-soluble Vitamins (A, D, E, K)

Fat-soluble vitamins need dietary fat to be absorbed into the body and are best absorbed when you take them with a large meal containing fat, like olive oil, avocados, or nuts, for example. As a result, these vitamins are stored in our fat molecules, which means they stick around longer than water-soluble vitamins. How many vitamins are there that fall under the fat-soluble category? Four. The fat-soluble vitamins are Vitamin A, Vitamin D, Vitamin E, and Vitamin K. Are vitamins good for you? Let's see what these fat-soluble vitamins do in our bodies.^†

Vitamin A

Vitamin A supports healthy eye function, a healthy immune system, and healthy aging. It also provides antioxidant support to neutralize free radicals in the body. Dietary sources of Vitamin A can be found in sweet potatoes, carrots, and certain cheeses.^[1]†

Vitamin D

What's the deal with Vitamin D? It helps support bone, teeth, muscle, and immune health, which are all essential components of healthy aging. While Vitamin D is present in some foods, like certain fish and fortified cereals, we get most of our vitamin D from direct sun exposure on our skin for at least 15 minutes (without sunscreen).^[2]†

Vitamin E

Another E-ssential vitamin is vitamin E. It’s an antioxidant and supports a healthy immune system. In American diets, most vitamin E is found in vegetable oils, but it's also found in leafy greens, nuts, and fortified cereals.^[3]†

Vitamin K

Vitamin K is found in leafy greens like collard, spinach, kale, and other vegetables like broccoli and soybeans.^[4] Vitamin K is important for healthy aging. Vitamin D and vitamin K2 are vitamins that complement each other, as they both play important roles in getting calcium from food into your bones. Nature Made® Vitamin D3 + K2 Softgels provide both of these nutrients to support strong and healthy bones.^†

Water-Soluble Vitamins (B Vitamins and C)

Water-soluble vitamins require water to dissolve and be absorbed. Unlike fat-soluble vitamins, water-soluble vitamins are not stored long-term; excess is flushed out in the urine. That means water-soluble vitamins need regular replenishment.

Most water-soluble vitamins are part of the family of B vitamins (often combined together in a B-complex supplement). That's because there's no such thing as one vitamin B. How many vitamins are there in the B family? There are eight B vitamins that all play similar essential roles in the body. The other water-soluble vitamin is vitamin C What sets these water-soluble vitamins apart? We'll break it down for you below.

Vitamin B1 and B2

Vitamin B1 is also known as thiamin, and vitamin B2 is known as riboflavin. These two B vitamins, along with all 8 B vitamins, support cellular energy production and brain health. You can find thiamin in beans, lentils, and whole grains, and if you're looking for food sources of riboflavin try milk, chicken and eggs.^†

Vitamin B3

Vitamin B3, or niacin, aids nervous system function, plus supports cellular energy and brain health. Poultry, beef, and fish are the most common sources of niacin in the diet.^[5]†

Vitamin B5

Also known as pantothenic acid, vitamin B5 supports the body's natural stress response. It also helps to support cellular energy and brain health. Where do you find B5 in your diet? Whole grains, sunflower seeds, chicken, and beef are common sources of pantothenic acid.^[6]†

Vitamin B6

Pyridoxine, or vitamin B6, supports vascular health and nervous system function and is essential for proper red blood cell formation. You can find vitamin B6 in starchy vegetables, non-citrus fruits, and organ meats, among other sources.^[7]†

Vitamin B7

Vitamin B7, or biotin, is known as a beauty nutrient because it supports hair, skin, and nails. But it's not just for beauty; biotin also supports brain health and helps convert food into cellular energy. Common sources of dietary biotin are nuts, eggs, meat, seeds, and fish.^[8]†

Vitamin B9

Also known as folate, vitamin B9 is essential for women of childbearing age and pregnant women, as it supports fetal development. It also supports vascular health, nervous system function, brain health, and energy metabolism by converting food into cellular energy. Folate is commonly found in dark, leafy green vegetables, seafood, fruits, and dairy products.^[9]†

Vitamin B12

Vitamin B12 (Cobalamin) supports a healthy mood by supporting the production of the compound SAM-e. It's also important for proper red blood cell formation and supports vascular and nervous system health. Vitamin B12 is mostly found in animal products like seafood, poultry, eggs, and dairy products.^[10]†

Vitamin C

Whew, that's all the B vitamins done, but we're not through yet! The last water-soluble vitamin is vitamin C, an important antioxidant supporting the immune system. Vitamin C is also necessary for collagen synthesis, which helps support healthy skin. Vitamin C is mainly found in fruits and vegetables, most famously citrus fruits like oranges and grapefruits.^[11]†

How Do You Know If You're Getting Enough?

Eating a balanced diet is the best way to get vitamins every day. Knowing which foods are vitamin-rich can help you create a diet filled with nutrient-dense foods to fulfill your vitamin needs.

Certain dietary restrictions can also affect your vitamin intake. For example, vegans and vegetarians may not get enough vitamin B12 from dietary sources, as most B12 is found in animal products. A B-complex, like our Super B-Complex with C Tablets, can make getting a daily source of all eight B vitamins convenient and easy. Additionally, it is estimated that 95% of Americans don't receive enough Vitamin D from their diet alone, and nearly one-third have a Vitamin D deficiency.^[12][13]

When is the best time to take vitamins? The best time to take vitamins is consistently, every day with a meal. Try attaching your supplements to a pre-existing routine, like a regular mealtime. That way, you are more likely to remember to take your vitamins consistently with water and dietary fat.

Should You Take a Vitamin Supplement?

What vitamins should I take? There's no one-size-fits-all answer to this question, as your specific dietary needs depend on factors like your diet, age, health conditions, and lifestyle choices. The best way to determine if you could benefit from a daily multivitamin is to discuss it with your primary healthcare provider. They can give you personalized guidance specific to your needs and health goals.

One last tip: always follow dosage recommendations, and don't go over. As in life, there can be too much of a good thing. Speak with a doctor or registered dietitian before adding a supplement to your daily routine.

Your Body's Small Helpers, Backed by Big Science

What are vitamins important for? Vitamins are essential, meaning our body needs them every day to perform its daily functions. Each vitamin plays a unique role in the body. They are not interchangeable, so it's essential to ensure that all of your nutritional needs are being met.

Take stock of your current dietary habits and consider talking with your healthcare provider about optimizing your daily vitamin intake. Supporting your health doesn't have to be complicated; being informed about your daily needs can help you find convenient ways to support your body. Explore Nature Made Multivitamin Supplements today.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. National Institutes of Health. Office of Dietary Supplements - Vitamin A. Nih.gov. Published 2023. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
2. National Institutes of Health. Vitamin D. National Institutes of Health. Published 2024. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
3. National Institutes of Health. Office of Dietary Supplements - Vitamin E. Nih.gov. Published March 26, 2021. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
4. National Institutes of Health. Vitamin K. Nih.gov. Published March 29, 2021. https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/
5. National Institutes of Health. Office of Dietary Supplements - Niacin. Nih.gov. Published 2017. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
6. National Institute of Health. Office of Dietary Supplements - Pantothenic Acid. Nih.gov. Published 2017. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
7. National Institutes of Health. Office of Dietary Supplements - Vitamin B6. Nih.gov. Published June 16, 2023. https://ods.od.nih.gov/factsheets/vitaminB6-healthprofessional/
8. National Institute of Health. Office of Dietary Supplements - Biotin. Nih.gov. Published 2017. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
9. National Institutes of Health. Office of Dietary Supplements - Folate. Nih.gov. Published 2022. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
10. National Institutes of Health. Office of Dietary Supplements - Vitamin B12. Nih.gov. Published 2024. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
11. National Institute of Health. Vitamin C. National Institutes of Health. Published March 26, 2021. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
12. Liu X, Baylin A, Levy PD. Vitamin D deficiency and insufficiency among US adults: prevalence, predictors and clinical implications. Br J Nutr. 2018;119(8):928-936.
13. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10. doi:10.3390/nu120617354.