How can I get vitamin P?

December 9, 2025 •

3 min read

First identified in the 1930s, the compound known as 'vitamin P' is not a true vitamin, but a group of phytonutrients called bioflavonoids. This means that the answer to 'how can I get vitamin P' lies in consuming a diet rich in a variety of colorful, plant-based foods.

Quick Summary

The term 'vitamin P' refers to bioflavonoids, powerful plant compounds with antioxidant and anti-inflammatory benefits. Increase your intake by eating a varied, colorful, plant-rich diet including fruits, vegetables, tea, and dark chocolate.

Key Points

Identify Bioflavonoids: 'Vitamin P' is an outdated term for bioflavonoids, a large group of beneficial plant compounds.
Increase Intake Through Diet: The best way to get bioflavonoids is by eating a variety of colorful fruits and vegetables, rather than relying on supplements.
Seek Specific Food Sources: Prioritize citrus fruits, berries, onions, kale, apples, tea, and dark chocolate to maximize your bioflavonoid intake.
Cook with Care: Bioflavonoid content can be affected by cooking, so eating raw produce like salads and unpeeled fruit helps preserve nutrient levels.
Understand Supplement Risks: While supplements exist, they contain isolated compounds and high doses can have risks or interact with medications.
Embrace Diverse Colors: The more color on your plate, the wider the variety of beneficial flavonoids you're likely consuming.

What is 'Vitamin P,' and Why the Name Confusion?

The term 'vitamin P' was first used in the 1930s to describe compounds found to reduce capillary permeability but is now considered outdated. These compounds are not true vitamins, but a group of plant compounds known as flavonoids or bioflavonoids. Bioflavonoids give many fruits and vegetables their colors and protect plants from UV damage and infection. For humans, they provide antioxidant and anti-inflammatory benefits, supporting overall health.

The Health Benefits of Bioflavonoids

Bioflavonoids are linked to several health benefits, emphasizing the importance of a fruit- and vegetable-rich diet.

Cardiovascular Health

Flavonoids can support heart health by improving blood vessel function and promoting relaxation. They may also help lower blood pressure and cholesterol.

Immune System Support

As potent antioxidants, bioflavonoids help neutralize free radicals that can damage cells and impact the immune system.

Anti-inflammatory Effects

Many flavonoids have anti-inflammatory properties that can help manage chronic inflammation. Quercetin is one example known for this effect.

Enhanced Brain Function

Flavonoids, particularly those in cocoa, have been studied for their positive effects on memory and cognitive function. Their antioxidant and anti-inflammatory actions may help protect brain cells.

Best Dietary Sources for Bioflavonoids

Consuming a diverse range of plant-based foods is the best way to get these compounds:

Citrus Fruits: Oranges, lemons, and grapefruits contain flavanones like hesperidin and naringenin, with the pith being particularly rich.
Berries: Blueberries, blackberries, and strawberries are high in anthocyanins.
Green and Black Tea: Good sources of catechins and flavonols, especially green tea.
Dark Chocolate: High-cocoa dark chocolate (70%+) provides flavanols like catechins.
Onions and Kale: Red onions are rich in quercetin, and kale also provides flavonols.
Apples: Eating apples with the skin provides quercetin and other flavonoids.

Bioflavonoids from Food vs. Supplements


Feature	Dietary Bioflavonoids (from food)	Bioflavonoid Supplements
Nutrient Complexity	Offer a complex mix of thousands of flavonoid types, plus vitamins, minerals, and fiber.	Contain isolated or concentrated extracts of a few specific flavonoid types.
Bioavailability	Absorption can be influenced by the food matrix, but is typically safe and well-regulated by the body.	High doses may affect absorption and interact with medications, with potential side effects.
Safety	Consumed as part of a balanced diet, they are generally safe and non-toxic.	High-dose supplements can pose risks and should be discussed with a doctor.
Effectiveness	Associated with overall better health outcomes and lower risk of chronic disease.	Effectiveness in supplement form is still being researched, and results can be mixed.

Getting bioflavonoids from food is generally safer and more effective. A balanced diet provides a wider variety that works with other nutrients for better overall benefits than isolated supplements.

Simple Ways to Increase Your Intake

Add Berries to Breakfast: Sprinkle mixed berries on cereal or yogurt.
Snack on Apples: Eat unpeeled red apples for quercetin.
Enjoy a Daily Cup of Tea: Drink green or black tea instead of sugary drinks.
Use Onions and Garlic: Include red onions and garlic in cooking.
Cook with Color: Add colorful vegetables like kale and red cabbage to meals.
Savor Dark Chocolate: Enjoy a small piece of high-cocoa dark chocolate.

Conclusion

While 'vitamin P' is an outdated term, obtaining bioflavonoids through diet is beneficial. A diet rich in colorful plant foods provides a safe and steady intake of these powerful compounds. Focusing on diverse, whole foods is more advantageous than relying on supplements due to nutrient synergy. A plant-rich diet supports a healthy and vibrant life. For more on plant nutrients, consult resources like the Linus Pauling Institute.

Frequently Asked Questions

No, 'vitamin P' is not a recognized vitamin. It is an old, obsolete term for a group of plant compounds called bioflavonoids or flavonoids, which, while beneficial, are not essential for life in the same way true vitamins are.

There is no single 'best' source. A diet with a wide variety of colorful fruits and vegetables provides the greatest diversity of bioflavonoids. Excellent sources include citrus fruits, berries, onions, kale, tea, and dark chocolate.

Bioflavonoids act as powerful antioxidants and anti-inflammatory agents. They are thought to support cardiovascular health, boost the immune system, and protect cells from free radical damage.

For most healthy individuals, supplements are unnecessary. It is generally safer and more beneficial to obtain bioflavonoids through food, as whole foods provide a complex mix of nutrients that work synergistically. High-dose supplements can also carry risks.

Yes, some flavonoids are sensitive to heat and can be destroyed or reduced during high-heat cooking. To maximize your intake, eat some fruits and vegetables in their raw form, such as in salads or as snacks.

Easy methods include adding berries to your breakfast, snacking on unpeeled apples, drinking green or black tea, and using more onions and herbs like parsley or thyme in your cooking.

Most plant foods contain some amount of flavonoids, but those with vibrant, deep colors like reds, blues, and purples tend to be particularly rich in these compounds. A 'rainbow diet' is an excellent approach.