What are the 13 necessary vitamins?

November 15, 2025 •

3 min read

Over 40% of adults aged 55 and older in the U.S. use dietary supplements, often concerned about vitamin and mineral intake. In total, there are 13 necessary vitamins that are crucial for a healthy and functioning body.

Quick Summary

A guide to the 13 essential vitamins: fat-soluble (A, D, E, K) and water-soluble (C, B complex). It details their functions, food sources, and the health issues linked to insufficient intake.

Key Points

Fat-Soluble vs. Water-Soluble: Vitamins are split into two groups based on how they are absorbed and stored in the body.
Daily Intake for Water-Soluble: Water-soluble vitamins like C and the B vitamins must be consumed regularly because they are not stored by the body (except B12).
Importance for Body Functions: The 13 vitamins are essential for processes including energy production, vision, and immune function.
Dietary Sources: A balanced diet with various fruits, vegetables, whole grains, and proteins is the best way to get all 13 necessary vitamins.
Deficiency Risks: A lack of any essential vitamin can lead to specific health issues, such as night blindness from Vitamin A deficiency or scurvy from Vitamin C deficiency.
Supplementation for Specific Needs: Certain groups, including vegans and pregnant women, may require supplements to ensure adequate intake of particular vitamins, like B12.
Potential for Toxicity: While generally safe, excessive intake of fat-soluble vitamins (A, D, E, K) can be harmful because they are stored in the body.

What Exactly Are Vitamins?

Vitamins are organic compounds required by the body in small amounts for a wide range of metabolic processes, including growth, cell function, and overall development. While the body can produce some of these, most must be obtained through a balanced diet, which is why a varied intake of fruits, vegetables, and other nutrient-dense foods is crucial. The 13 essential vitamins are categorized into two groups based on how the body absorbs and stores them: fat-soluble and water-soluble.

The Fat-Soluble Vitamins

Fat-soluble vitamins are absorbed with the help of dietary fats and are stored in the body's fatty tissues and liver. Because they can accumulate in the body, it's not necessary to consume them daily, but consistent intake is important. However, overconsumption of some fat-soluble vitamins can lead to toxicity.

Vitamin A (Retinol): Crucial for vision, immune function, and maintaining healthy skin and mucous membranes.
Vitamin D: Helps the body absorb calcium, which is vital for building and maintaining strong bones and teeth. The body can also produce this from sunlight exposure.
Vitamin E (Tocopherols and Tocotrienols): A powerful antioxidant that protects cells from damage and plays a role in immune function.
Vitamin K: Essential for blood clotting and is also important for bone health.

The Water-Soluble Vitamins

Water-soluble vitamins dissolve in water and are not typically stored in the body, with the notable exception of Vitamin B12. Any excess is usually excreted through urine, meaning these vitamins must be replenished regularly through diet.

Vitamin C (Ascorbic Acid): An antioxidant that helps produce collagen, supports the immune system, and promotes wound healing.
Vitamin B1 (Thiamine): Helps the body convert food into energy and supports a healthy nervous system.
Vitamin B2 (Riboflavin): Essential for energy production, cellular function, and maintaining healthy skin and eyes.
Vitamin B3 (Niacin): Plays a vital role in metabolism, DNA repair, and maintaining healthy skin and nerves.
Vitamin B5 (Pantothenic Acid): Necessary for fatty acid synthesis and helps release energy from food.
Vitamin B6 (Pyridoxine): Supports brain development, immune function, and the creation of red blood cells.
Vitamin B7 (Biotin): Assists in the metabolism of fats, carbohydrates, and proteins.
Vitamin B9 (Folate/Folic Acid): Crucial for DNA synthesis and cell division, particularly important during pregnancy to prevent birth defects.
Vitamin B12 (Cobalamin): Works with folate to produce red blood cells and maintains nerve function.

Comparing Fat-Soluble and Water-Soluble Vitamins


Feature	Fat-Soluble Vitamins	Water-Soluble Vitamins
Types	A, D, E, K	C, B1, B2, B3, B5, B6, B7, B9, B12
Absorption	Requires dietary fat for absorption.	Dissolves in water and is easily absorbed.
Storage	Stored in the liver and fatty tissues.	Not stored in the body (except B12) and excess is excreted.
Consumption	Not needed every day due to storage.	Needs regular daily intake to prevent deficiency.
Toxicity Risk	Higher risk of toxicity with excessive intake.	Lower risk of toxicity as excess is typically flushed out.

The Importance of a Balanced Diet

Achieving the right balance of these essential nutrients is best done through a varied, whole-food diet. For example, green leafy vegetables are excellent sources of multiple vitamins, including A, K, and folate. Meat, poultry, and fish provide a good source of B vitamins and others, while fruits like oranges and strawberries are rich in Vitamin C. While a healthy diet should cover most needs, certain individuals—such as vegans, pregnant women, or those with specific health conditions—may need supplements under a healthcare provider's guidance.

Conclusion

The 13 necessary vitamins are the building blocks for countless bodily functions, from energy production to immune defense. Recognizing the difference between fat-soluble and water-soluble vitamins helps in understanding how the body utilizes and stores them. By prioritizing a balanced diet rich in a variety of food groups, most individuals can ensure they receive these vital nutrients. In cases where dietary intake is insufficient, supplements can help bridge the nutritional gap, but it's always best to consult with a doctor or registered dietitian to determine the best approach for individual health needs. A foundational understanding of these 13 essential vitamins empowers individuals to make more informed dietary choices for optimal health. For further reading on dietary guidelines, consider consulting authoritative sources like the Dietary Guidelines for Americans.

Frequently Asked Questions

A deficiency in any of the necessary vitamins can lead to specific health issues. For example, a lack of Vitamin C can cause scurvy, while a lack of Vitamin D can lead to bone problems. Symptoms vary depending on the specific vitamin deficiency.

Yes, primarily with fat-soluble vitamins (A, D, E, K). Since these are stored in the body, excessive intake can accumulate and lead to toxicity. The risk of toxicity is much lower with water-soluble vitamins, as the body typically flushes out the excess.

Yes, but with careful planning. While many vitamins can be obtained from plant sources, Vitamin B12 is predominantly found in animal products. Vegans and vegetarians may need to rely on fortified foods or supplements for sufficient Vitamin B12.

Symptoms of vitamin deficiency vary widely and can include fatigue, pale skin, hair loss, muscle weakness, and poor vision. If you suspect a deficiency, it's important to consult a healthcare provider for proper diagnosis and guidance.

No. Water-soluble vitamins (most B vitamins and C) need regular intake because they are not stored in the body (except B12). However, fat-soluble vitamins (A, D, E, and K) are stored in fat and the liver, so daily consumption is not required.

Health authorities generally recommend getting your vitamins from a varied, balanced diet first. Food provides a broad range of nutrients and other beneficial components. Supplements can be helpful for certain deficiencies or specific life stages, but should be used under a healthcare professional's supervision.

Vitamins D and K are most important for bone health. Vitamin D helps the body absorb calcium, and Vitamin K is crucial for bone metabolism and blood clotting.