What vitamins can you get naturally?

November 21, 2025 •

2 min read

According to NHS inform, most people can get all the vitamins and minerals they need from eating a varied and balanced diet. This means that the answer to what vitamins can you get naturally lies directly in the foods we consume every day. Rather than relying on synthetic supplements, focusing on whole, unprocessed foods can provide a wide spectrum of essential nutrients for optimal health.

Quick Summary

This guide details the natural, whole food sources for each essential vitamin, categorizing them into fat-soluble and water-soluble groups. It explains why a diet rich in fruits, vegetables, and lean proteins is superior for nutrient absorption and overall well-being, highlighting key food examples.

Key Points

Fat-Soluble Vitamin Sources: Vitamins A, D, E, and K are stored and found in foods like eggs, oily fish, nuts, seeds, and leafy greens.
Water-Soluble Vitamin Sources: B-complex vitamins and Vitamin C need regular intake from diverse foods like meats, grains, fruits, and vegetables.
Superior Bioavailability: Vitamins from whole foods are often absorbed better than synthetic versions due to natural cofactors.
B12 Exception: Vegans need fortified foods or supplements for B12 as it's mainly in animal products.
Balanced Diet is Key: A diverse diet of whole foods is the best way to get a full range of natural vitamins.

Understanding Fat-Soluble Vitamins and Their Natural Sources

Fat-soluble vitamins (A, D, E, and K) are stored in the body, so they don't need daily consumption. Getting them from natural, fat-containing foods is beneficial.

Vitamin A

Important for vision, immunity, and reproduction, Vitamin A comes from animal products and plant sources (beta-carotene). Animal sources include eggs and oily fish. Plant sources with beta-carotene include carrots, sweet potatoes, and leafy greens.

Vitamin D

While sunlight helps the body produce Vitamin D, dietary sources are also important, especially with limited sun exposure. Sources include oily fish, egg yolks, and fortified foods.

Vitamin E

This antioxidant helps protect cells. Good sources include nuts, seeds, plant oils, and leafy green vegetables.

Vitamin K

Essential for blood clotting and bone health, Vitamin K is mainly found in green leafy vegetables, vegetable oils, and some fermented foods.

Water-Soluble Vitamins: The B-Complex and Vitamin C

Water-soluble vitamins are not stored in the body and need regular dietary intake.

B-Complex Vitamins

These vitamins are crucial for energy production. Most B vitamins are found in meat, fish, eggs, dairy, whole grains, and leafy greens. Vitamin B12 is primarily in animal products, making fortified foods or supplements important for vegans.

Vitamin C

An antioxidant supporting immune function and skin health, Vitamin C is found in citrus fruits, berries, bell peppers, tomatoes, and broccoli. Since Vitamin C can be sensitive to heat, consuming these foods raw is often recommended.

Maximizing Your Vitamin Intake from Natural Foods

A balanced diet is the best way to get vitamins. Include:

Fruits and Vegetables: Rich in vitamins A and C. Choose a variety of colors.
Leafy Greens: Provide vitamins K and A, and folate.
Nuts and Seeds: Good sources of Vitamin E and some B vitamins.
Animal Products: For non-vegans, these offer B12 and Vitamin D.
Whole Grains: Supply essential B vitamins.

Comparison of Natural vs. Synthetic Vitamins


Feature	Natural Vitamins (from food)	Synthetic Vitamins (from supplements)
Absorption Rate	Higher due to cofactors.	Can be lower without accompanying compounds.
Nutrient Synergy	Work with other nutrients in food.	Provide isolated nutrients.
Potential Toxicity	Rare with whole foods.	Higher risk in large doses, especially fat-soluble types.
Cost	Part of grocery budget.	Additional expense.
Dietary Experience	Encourages healthy eating.	Doesn't require diet changes, but may give false security.

Conclusion

Getting vitamins naturally from a diet of whole foods is generally optimal for the body. Foods provide a synergistic mix of nutrients that enhance absorption and offer broader health benefits than synthetic supplements. Focusing on a diverse diet including fruits, vegetables, lean proteins, and whole grains allows most people to get the vitamins they need naturally, supporting overall health without artificial alternatives. For more on dietary needs, resources like the National Institute on Aging (NIA) are helpful.

Frequently Asked Questions

Yes, while sunlight is a primary source, you can also get vitamin D from food sources like oily fish (salmon, herring), egg yolks, and fortified dairy products and cereals.

Vitamin C is abundant in many fruits and vegetables, including citrus fruits (oranges, grapefruits), red and green peppers, strawberries, potatoes, and leafy greens like broccoli and Brussels sprouts.

Yes, for most people, obtaining vitamins from natural food sources is better. Natural foods offer a complex matrix of complementary nutrients, such as bioflavonoids, that enhance absorption and deliver broader health benefits compared to isolated synthetic vitamins.

Excellent natural sources of B-vitamins include whole grains, meat, poultry, fish, eggs, dairy products, and legumes. Liver is an especially rich source of several B vitamins.

For vegans, obtaining B12 naturally from whole foods is challenging as it's primarily found in animal products. Fortified foods, such as nutritional yeast and certain breakfast cereals, are a reliable source.

Cooking can destroy some water-soluble vitamins like Vitamin C and B-vitamins, especially when exposed to high heat. Eating raw or lightly steamed fruits and vegetables helps preserve these nutrients.

Dark green leafy vegetables are among the best sources of Vitamin K. This includes spinach, kale, broccoli, and Brussels sprouts.