How to get all 13 vitamins daily? The ultimate nutrition diet guide

October 5, 2025 •

4 min read

Did you know that there are 13 essential vitamins your body needs for proper function, growth, and development? It is possible to get all 13 of these vitamins from a balanced diet, making it crucial to understand how to get all 13 vitamins daily through smart food choices.

Quick Summary

This guide explains the 13 essential vitamins, identifies their primary food sources, and provides actionable strategies for building a diverse diet to meet your daily requirements naturally.

Key Points

Eat the rainbow: Consuming a wide variety of colorful fruits and vegetables ensures a broad spectrum of vitamins and minerals.
Balance your plate: Aim for meals with a mix of lean protein, whole grains, and plenty of produce to naturally cover your vitamin bases.
Understand fat vs. water-soluble: Remember that water-soluble vitamins (C and B's) need regular intake, while fat-soluble vitamins (A, D, E, K) are stored in the body.
Consider your diet: Vegans, pregnant women, or those with limited sun exposure should pay special attention to supplements for vitamins like B12, folate, and D.
Prioritize whole foods: The most efficient and effective way to get all 13 vitamins is through a balanced diet rich in unprocessed foods.

The 13 essential vitamins: Your body's power pack

Your body requires 13 essential vitamins to perform hundreds of vital roles, from boosting your immune system to helping your nerves function correctly. These are broken down into two groups based on how they are absorbed and stored in the body: fat-soluble and water-soluble. The key to ensuring you get a sufficient amount of each is to eat a wide variety of nutrient-dense foods.

Fat-soluble vitamins: The long-term reserves

Fat-soluble vitamins are absorbed with fat and can be stored in the body for later use. This means you don't necessarily need to consume them every single day, as your body builds up reserves. The four fat-soluble vitamins are:

Vitamin A

Function: Supports vision, immune function, and skin health.
Food Sources: Found in dairy products (milk, cheese), eggs, oily fish, and organ meats like liver. Plant-based sources contain beta-carotene, which the body converts to vitamin A, and include carrots, sweet potatoes, spinach, and mangoes.

Vitamin D

Function: Crucial for bone health, as it helps your body absorb calcium and phosphorus.
Food Sources: Often called the "sunshine vitamin" because your skin produces it when exposed to sunlight, it's also found in fatty fish (salmon, mackerel) and fortified foods like milk and cereal.

Vitamin E

Function: Acts as an antioxidant, protecting cells from damage caused by free radicals.
Food Sources: Excellent sources include vegetable oils, nuts, seeds, and leafy green vegetables like spinach and broccoli.

Vitamin K

Function: Essential for blood clotting and plays a role in bone health.
Food Sources: Primarily found in leafy green vegetables such as kale, spinach, broccoli, and cabbage, as well as eggs and cheese.

Water-soluble vitamins: The daily essentials

Unlike fat-soluble vitamins, water-soluble vitamins are not stored in the body in large quantities, so you need to replenish them regularly through your diet. This group includes vitamin C and the eight B-vitamins.

Vitamin C (Ascorbic Acid)

Function: An antioxidant that helps produce collagen, heal wounds, and supports the immune system.
Food Sources: Abundant in citrus fruits (oranges, lemons), bell peppers, strawberries, broccoli, and tomatoes.

The B-vitamins

B1 (Thiamin): Converts nutrients into energy. Found in whole grains, pork, fish, and legumes.
B2 (Riboflavin): Supports energy production and cellular function. Rich sources include milk, eggs, green leafy vegetables, and fortified grains.
B3 (Niacin): Aids metabolism and supports healthy skin and nerves. Found in meat, fish, poultry, nuts, and fortified cereals.
B5 (Pantothenic Acid): Plays a role in fatty acid synthesis. Widely available in eggs, avocado, broccoli, and whole grains.
B6 (Pyridoxine): Important for brain development and immune function. Sources include fish, poultry, bananas, and potatoes.
B7 (Biotin): Supports the metabolism of fats, carbs, and proteins. Found in egg yolks, whole grains, and organ meats.
B9 (Folate): Crucial for DNA synthesis and cell division. Found in leafy greens, legumes, asparagus, and fortified grains.
B12 (Cobalamin): Essential for red blood cell formation and nerve function. Primarily found in animal products like meat, fish, and dairy, as well as fortified foods for vegans.

Strategies for a nutrient-rich nutrition diet

Instead of counting every microgram of each vitamin, focus on creating a diverse eating pattern. A balanced approach ensures you receive a spectrum of nutrients without overthinking it.

1. Eat a rainbow of fruits and vegetables: Different colors often signal different vitamin and mineral profiles. By consuming a wide array of produce, you naturally cover many bases.

2. Incorporate lean proteins: Lean meat, fish, eggs, and legumes are excellent sources of protein and various B-vitamins. Oily fish like salmon also provides vitamin D.

3. Choose whole grains: Opt for whole grains over refined ones. Whole-wheat bread, brown rice, and oats offer more B-vitamins and fiber.

4. Don't forget dairy (or fortified alternatives): Dairy products provide vitamins A, B2, and B12, along with calcium. For those who avoid dairy, fortified plant-based milks are a great alternative.

5. Include healthy fats: Healthy fats from nuts, seeds, and vegetable oils are necessary for the absorption of fat-soluble vitamins (A, D, E, K).

Fat-Soluble vs. Water-Soluble Vitamins: A Comparison


Feature	Fat-Soluble Vitamins (A, D, E, K)	Water-Soluble Vitamins (B-complex, C)
Absorption	Absorbed with dietary fat.	Absorbed directly into the bloodstream.
Storage	Stored in the liver and fatty tissues.	Not stored in the body; any excess is excreted in urine (except B12, stored in liver).
Consumption Frequency	Not required daily due to storage.	Must be consumed regularly for consistent supply.
Overdose Risk	Higher risk of toxicity with excessive intake.	Lower risk of toxicity; excess is flushed out.

The role of supplements

While a balanced diet is the ideal way to get your vitamins, supplements can fill nutritional gaps, especially for individuals with dietary restrictions or absorption issues. Key considerations for supplementation include:

Vitamin D: Many people, especially in less sunny climates, may need a supplement to maintain adequate levels, particularly during winter.
Vitamin B12: Vegans and strict vegetarians often need to supplement B12, as it is naturally found in animal products.
Pregnancy: Pregnant women are typically advised to take folic acid (B9) supplements to reduce the risk of birth defects.

Always consult a healthcare provider or a registered dietitian before starting any new supplement regimen. Excessive intake of fat-soluble vitamins can be harmful.

Conclusion: Your pathway to complete nutrition

Achieving your daily vitamin intake doesn't have to be complicated. By focusing on a diverse, nutrient-rich diet with a focus on fruits, vegetables, whole grains, and lean proteins, most people can meet their requirements naturally. Understanding the difference between fat-soluble and water-soluble vitamins helps in appreciating why consistent, healthy eating habits are so important. While supplements can serve as a backup, a balanced and varied whole-food diet remains the cornerstone of good health. For more general guidance on healthy eating, refer to the Harvard Healthy Eating Plate.

Frequently Asked Questions

No, a multivitamin cannot fully replace a healthy diet. Whole foods provide a mix of vitamins, minerals, fiber, and other compounds that supplements cannot replicate. While a multivitamin can fill gaps, a varied, balanced diet is the best approach for complete nutrition.

For omnivores, excellent sources of vitamin B12 are meat, fish, eggs, and milk. Vegans should rely on fortified foods such as fortified cereals, fortified plant-based milk, and fortified nutritional yeast, and often require a supplement, as B12 is not naturally found in plant foods.

It is very hard to get enough Vitamin D from food sources alone. While some is found in fatty fish and fortified foods, most people get the majority from sun exposure. Many experts recommend a supplement, especially during winter months, for consistent intake.

Fat-soluble vitamins (A, D, E, K) are stored in the body and don’t need to be consumed daily. Water-soluble vitamins (C and the B-vitamins) are not stored and must be replenished regularly through diet, though B12 is an exception as it can be stored in the liver.

Water-soluble vitamins are sensitive to heat and water. To preserve them, opt for raw preparations like salads, or cook greens minimally through steaming or quick stir-frying instead of boiling for long periods.

While a varied diet prevents most deficiencies, specific ones can occur, such as B12 deficiency in vegans or Vitamin D deficiency from lack of sunlight. Symptoms vary but can include fatigue, poor vision (Vit A), or weak bones (Vit D). If you suspect a deficiency, consult a doctor for a proper diagnosis.

Focus on variety and balance. Instead of obsessing over individual vitamins, concentrate on incorporating a wide range of whole foods, including a colorful mix of fruits and vegetables, lean proteins, and whole grains. This naturally builds a strong foundation for complete vitamin intake.