Which 13 Vitamins Are There? A Concise Guide

Introduction

Vitamins are organic micronutrients required in small amounts but essential for growth, metabolism, immune function and tissue maintenance. This concise, evidence-based overview summarizes the 13 vitamins the human body needs, their primary roles, common dietary sources and signs of deficiency. For a comprehensive companion article on this exact topic, see Which 13 vitamins are there?.

Water- and Fat-Soluble Classification

Vitamins are classified as water-soluble (B-complex and vitamin C) or fat-soluble (A, D, E, K). Water-soluble vitamins are not stored extensively and require regular intake; fat-soluble vitamins are stored in body tissues and can accumulate if consumed excessively.

The 13 Essential Vitamins (Brief Overview)

• Vitamin A (retinol, beta-carotene): supports vision, epithelial health and immune response. Sources: liver, carrots, leafy greens.
• Vitamin B1 (thiamine): key for carbohydrate metabolism and nervous system function. Sources: whole grains, pork, legumes.
• Vitamin B2 (riboflavin): involved in redox reactions and energy production. Sources: dairy, eggs, leafy vegetables.
• Vitamin B3 (niacin): precursor for NAD/NADP cofactors; supports metabolism and DNA repair. Sources: meat, fish, fortified grains.
• Vitamin B5 (pantothenic acid): constituent of coenzyme A, important for fatty acid metabolism. Sources: poultry, potatoes, whole grains.
• Vitamin B6 (pyridoxine): involved in amino acid metabolism and neurotransmitter synthesis. Sources: fish, poultry, bananas, legumes.
• Vitamin B7 (biotin): cofactor in carboxylation reactions; influences hair and skin health. Sources: eggs, nuts, leafy greens.
• Vitamin B9 (folate/folic acid): required for DNA synthesis and cell division; critical in pregnancy. Sources: leafy greens, legumes, fortified grains.
• Vitamin B12 (cobalamin): essential for neurological function and red blood cell formation. Sources: animal products and fortified foods; supplementation may be needed for vegans.
• Vitamin C (ascorbic acid): antioxidant, collagen synthesis and immune support. Sources: citrus, berries, peppers, broccoli.
• Vitamin D (cholecalciferol): regulates calcium and phosphorus metabolism for bone health; synthesized with sun exposure. Sources: sunlight, fatty fish, fortified foods.
• Vitamin E (tocopherol): lipid-soluble antioxidant that protects cell membranes. Sources: nuts, seeds, vegetable oils.
• Vitamin K (phylloquinone and menaquinones): required for blood clotting proteins and bone metabolism. Sources: green leafy vegetables, fermented foods.

Practical Notes on Supplements and Formats

Some vitamins are commonly included in multivitamins or targeted formulations when diet alone is insufficient. For example, vitamin D and vitamin B12 are frequent considerations for people with limited sun exposure or restrictive diets. If you are interested in formats and suitability for different users, see the summary on chewable supplements for adults and a related discussion about Are Chewable Supplements Effective for Adults?.

For broader context on nutrient strategies that can complement vitamin intake, such as anti-aging approaches, see anti-aging supplement recommendations. Additional general information is available at Topvitamine.

Conclusion

Understanding the 13 essential vitamins, their functions and typical sources helps inform dietary choices and appropriate supplementation when needed. Clinical decisions about testing or supplementation should be guided by healthcare professionals and current dietary reference values.