What are the 13 vitamins needed for a healthy body?

November 30, 2025 •

3 min read

A startling statistic reveals that many people do not get enough of these micronutrients from their diet alone. It's crucial to understand what are the 13 vitamins needed for optimal health, as they play vital roles in everything from energy production to immune function.

Quick Summary

An overview of the 13 essential vitamins, including their vital roles in the body, key food sources, and potential health issues resulting from a deficiency.

Key Points

Fat-Soluble vs. Water-Soluble: Vitamins are split into two groups based on solubility; fat-soluble (A, D, E, K) are stored in the body, while water-soluble (B-complex and C) are mostly excreted and need regular intake.
Diverse Functions: The 13 vitamins support a wide array of bodily processes, from vision and bone health to metabolism and immune function.
Food is the Best Source: A balanced, varied diet rich in nutrient-dense foods is the optimal way to get all the essential vitamins.
Deficiency Risks: Inadequate intake of any single vitamin can lead to specific health issues, such as night blindness from vitamin A or scurvy from vitamin C.
Supplementation for Specific Needs: While not a substitute for a healthy diet, supplements can address specific deficiencies or needs, such as B12 for vegans or folic acid during pregnancy.
Toxicity Concerns: Overconsumption of fat-soluble vitamins is possible and can lead to toxicity, so moderation is important.

Vitamins are organic compounds and essential nutrients that organisms require in limited quantities for proper metabolic function. Humans need 13 essential vitamins, categorized into fat-soluble and water-soluble groups. Each vitamin has unique functions, highlighting the importance of a balanced diet.

The Four Fat-Soluble Vitamins

These vitamins dissolve in fat and are stored in the body, so they don't need daily consumption. However, this storage increases the risk of toxicity with excessive intake.

Vitamin A (Retinoids and Carotenoids)

Vital for vision, immune function, and reproductive health, Vitamin A also maintains skin and mucous membranes.

Key Functions: Supports night vision, cell growth, and immune function.
Food Sources: Sweet potatoes, carrots, spinach, kale, eggs, and dairy.
Deficiency Symptoms: Night blindness and dry skin are common.

Vitamin D (Calciferol)

Known as the 'sunshine vitamin,' the body can produce Vitamin D from sunlight exposure. It regulates calcium and phosphate for bone, teeth, and muscle health.

Key Functions: Aids calcium absorption, supports bone mineralization, and influences the immune system.
Food Sources: Fatty fish, fish liver oils, fortified milk and cereals.
Deficiency Symptoms: Rickets in children and osteomalacia in adults.

Vitamin E (Tocopherols and Tocotrienols)

This antioxidant protects cells from damage and is involved in immune function and skin health.

Key Functions: Antioxidant, protects cell membranes, supports immune health.
Food Sources: Nuts, seeds, vegetable oils, and leafy greens.
Deficiency Symptoms: Rare, but can cause nerve and muscle damage.

Vitamin K (Phylloquinone and Menaquinones)

Essential for blood clotting and bone health.

Key Functions: Needed for blood coagulation factors and bone metabolism proteins.
Food Sources: Leafy green vegetables, broccoli, and vegetable oils.
Deficiency Symptoms: Excessive bleeding and bruising.

The Nine Water-Soluble Vitamins

These vitamins dissolve in water and are mostly not stored, requiring regular dietary intake (except B12). Excess is usually excreted.

Vitamin C (Ascorbic Acid)

A powerful antioxidant crucial for collagen synthesis, wound healing, immune health, and iron absorption.

Key Functions: Antioxidant, boosts immunity, produces collagen.
Food Sources: Citrus fruits, strawberries, bell peppers, broccoli, tomatoes.
Deficiency Symptoms: Scurvy (swollen gums, fatigue, poor wound healing).

The B-Complex Vitamins

These vitamins act as coenzymes, converting food to energy and supporting metabolism.

Vitamin B1 (Thiamine): Energy conversion and nervous system function. Found in pork, whole grains, legumes. Deficiency can cause beriberi.
Vitamin B2 (Riboflavin): Energy production and cellular function. Sources: milk, eggs, fortified cereals. Deficiency can cause skin disorders.
Vitamin B3 (Niacin): Metabolism and DNA repair. Found in meat, fish, eggs, nuts. Severe deficiency leads to pellagra.
Vitamin B5 (Pantothenic Acid): Energy production and fatty acid synthesis. Found in meat, broccoli, avocados. Deficiency symptoms: fatigue, irritability.
Vitamin B6 (Pyridoxine): Brain development, immune function, red blood cell formation. Sources: fish, liver, potatoes, bananas. Deficiency can cause anemia.
Vitamin B7 (Biotin): Metabolizes fats, carbs, proteins. Found in egg yolks, liver, nuts. Deficiency is rare but can cause hair thinning and rashes.
Vitamin B9 (Folate/Folic Acid): DNA synthesis and cell division, vital during pregnancy. Found in leafy greens, legumes, fruits. Deficiency during pregnancy can cause birth defects.
Vitamin B12 (Cobalamin): Red blood cell formation and nerve function. Found in animal products. Deficiency can lead to pernicious anemia and memory loss.

Comparison: Fat-Soluble vs. Water-Soluble Vitamins


Feature	Fat-Soluble Vitamins (A, D, E, K)	Water-Soluble Vitamins (B-complex, C)
Absorption	Absorbed with dietary fats.	Absorbed directly into the bloodstream.
Storage	Stored in the body's fatty tissues and liver.	Not stored in the body (except B12) and excess is excreted.
Daily Intake	Not required daily due to body storage.	Required more consistently to avoid deficiency.
Toxicity Risk	Higher risk of toxicity with excessive intake.	Lower risk of toxicity due to excretion.

The Importance of a Balanced Diet

A balanced, nutrient-dense diet is the best source of the 13 essential vitamins. Varying intake of fruits, vegetables, whole grains, lean proteins, and healthy fats helps meet nutritional needs. Supplements may be needed for specific groups, like vegans (B12) or pregnant women (folic acid), under medical supervision. Consult a healthcare provider before taking supplements. Additional resources are available from the National Center for Complementary and Integrative Health.

Conclusion

The 13 vitamins, both fat and water-soluble, are vital for optimal health and bodily functions, from cell growth and immunity to bone and nerve health. A diverse diet is key to meeting vitamin needs. Understanding deficiency signs and consulting a professional ensures proper nourishment.

Frequently Asked Questions

The four fat-soluble vitamins are Vitamin A, Vitamin D, Vitamin E, and Vitamin K. They are absorbed with dietary fat and can be stored in the body.

The nine water-soluble vitamins are Vitamin C and the eight B-complex vitamins: Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9), and Cobalamin (B12).

The primary function of Vitamin D is to promote calcium absorption in the gut and maintain adequate blood levels of calcium and phosphate, which is essential for healthy bones.

A severe deficiency of Vitamin C can lead to scurvy, a disease characterized by swollen and bleeding gums, poor wound healing, and extreme fatigue.

Yes, most people can get all the vitamins they need from a balanced and varied diet. However, those with specific dietary restrictions or certain health conditions may need supplements.

Excess intake of fat-soluble vitamins (A, D, E, K) is especially risky, as they are stored in the body and can build up to toxic levels, potentially causing health problems.

Folate (B9) is critically important during pregnancy to reduce the risk of neural tube defects in the baby. Other vitamins, like B12 and D, are also vital.