Where do you get all the vitamins from?

January 9, 2026 •

4 min read

According to the World Health Organization, better nutrition is linked to improved health, stronger immune systems, and a lower risk of non-communicable diseases. A balanced diet is the most effective way to obtain a wide array of vitamins essential for the body's proper functioning.

Quick Summary

A varied diet of fruits, vegetables, whole grains, and proteins is the primary source of all essential vitamins. Specific foods and sunlight provide key nutrients, with supplements serving as a backup for dietary gaps, not a replacement for a healthy diet.

Key Points

Variety is Key: Eating a broad range of whole foods, including fruits, vegetables, and lean proteins, is the most effective way to obtain all necessary vitamins.
Foods Over Supplements: Whole foods contain a complex mix of beneficial nutrients, fiber, and antioxidants that supplements lack, and experts recommend getting nutrients from food first.
Fat-Soluble vs. Water-Soluble: Understand the difference between fat-soluble vitamins (A, D, E, K), which are stored in the body, and water-soluble vitamins (C and B complex), which need more frequent consumption.
Enhance Absorption: Pair foods to increase nutrient absorption, such as combining vitamin C-rich foods with iron sources or fat-soluble vitamins with healthy fats.
Fill Gaps with Fortified Foods and Supplements: Fortified foods and, when necessary, supplements can address dietary gaps, but should be discussed with a doctor to avoid over-consumption.
Sunlight for Vitamin D: Remember that sunlight exposure is a primary source of vitamin D, complemented by dietary sources like fatty fish and fortified products.

Understanding the Vitamin Landscape

Our bodies require 13 essential vitamins to function correctly. These are divided into two main categories: fat-soluble (A, D, E, and K) and water-soluble (C and the eight B vitamins). Fat-soluble vitamins are stored in the body's fatty tissues and liver, meaning they don't need to be consumed daily. In contrast, water-soluble vitamins are not stored in the body, and any excess is passed in urine, requiring a more frequent intake. The best and most natural way to get these vital nutrients is through a diverse diet of whole foods. Relying solely on supplements can mean missing out on other beneficial compounds like fiber and antioxidants found in foods.

The Prime Sources of Fat-Soluble Vitamins

Vitamin A: Essential for vision, immune function, and skin health.

Sources: Dark leafy greens, orange and yellow fruits and vegetables (carrots, sweet potatoes, mangoes), dairy products, liver, and fish.

Vitamin D: Crucial for bone health and calcium absorption. Unique among vitamins, our bodies can produce it from sun exposure.

Sources: Oily fish (salmon, mackerel), egg yolks, fortified cereals, and dairy products.

Vitamin E: A powerful antioxidant that helps repair muscle cells and protects cells from damage.

Sources: Nuts and seeds, leafy green vegetables, and vegetable oils.

Vitamin K: Important for blood clotting and bone health.

Sources: Green leafy vegetables (kale, spinach), broccoli, soybeans, and some vegetable oils.

Where to Find Water-Soluble Vitamins

Vitamin C: An antioxidant vital for the immune system, iron absorption, and wound healing.

Sources: Citrus fruits, strawberries, kiwis, bell peppers, broccoli, and tomatoes.

B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): These are integral for energy metabolism, nerve function, and cell creation.

Sources: Whole grains, legumes, meat, poultry, fish, eggs, dairy, and leafy greens.
Note: Vitamin B12 is primarily found in animal products, making fortification or supplementation important for those on a vegan diet.

Maximizing Vitamin Absorption

To get the most out of your diet, consider how different nutrients interact. For instance, vitamin C enhances the body's absorption of iron, so pairing a vitamin C-rich food with an iron source can be beneficial. Cooking methods also play a role, as many water-soluble vitamins are sensitive to heat. Raw or lightly cooked vegetables can help preserve vitamin C content. Additionally, eating fat-soluble vitamins with a source of healthy fats can improve their absorption. For example, adding avocado or olive oil to a salad with leafy greens will help your body absorb more vitamin K and E.

The Role of Fortified Foods and Supplements

For some individuals, such as pregnant women, older adults, or those with restricted diets, supplements may be necessary to fill nutritional gaps. Fortified foods, which have added vitamins and minerals, also play a crucial role in preventing deficiencies. However, experts generally agree that the priority should be meeting nutritional needs through food first. Supplements lack the complex mix of beneficial compounds found in whole foods, such as fiber, antioxidants, and phytonutrients.

Food vs. Supplement: A Comparison


Feature	Whole Foods	Supplements
Nutrient Complexity	Contains a complex array of vitamins, minerals, antioxidants, and fiber.	Provides isolated, specific nutrients in controlled dosages.
Absorption	Vitamins are often more easily absorbed and utilized by the body due to food's natural composition.	Absorption can vary based on the form and whether it's taken with or without food.
Health Benefits	Can lower the risk of many diseases like heart disease and diabetes due to the synergy of nutrients.	Limited evidence links supplement use to disease prevention, unless addressing a specific deficiency.
Cost	Part of a regular food budget, providing other energy and nutrients simultaneously.	An additional expense; can be costly depending on the brand and type of supplement.
Risk of Toxicity	Overconsumption of fat-soluble vitamins is rare from food alone.	High doses of fat-soluble vitamins can build up to toxic levels in the body.

Creating a Balanced and Vitamin-Rich Diet

Building a diet rich in vitamins doesn't have to be complicated. The key is variety. Aim to consume a wide spectrum of colorful fruits and vegetables daily. Incorporate lean proteins like fish and poultry, and include whole grains and legumes for B vitamins and other essential nutrients. Planning meals around diverse food groups ensures you're naturally consuming the full range of vitamins your body needs. For example, a salmon and kale salad with a squeeze of orange juice is a meal packed with vitamins D, K, C, and several B vitamins, all enhanced by the natural healthy fats.

Conclusion

While a busy lifestyle can sometimes make healthy eating a challenge, the best way to get all the vitamins is by embracing a diverse, whole-food diet. This approach not only provides the full spectrum of necessary nutrients but also a host of other health-promoting compounds. Supplements can be a valuable tool to address specific deficiencies, especially for those with dietary restrictions or medical conditions, but they should be used in consultation with a healthcare professional and not as a replacement for nutritious food. By focusing on a colorful and varied diet, you can build a strong nutritional foundation for long-term health and well-being. For additional resources on healthy eating, visit the official site for the Academy of Nutrition and Dietetics.

Frequently Asked Questions

The best food sources for Vitamin D are oily fish like salmon and mackerel, egg yolks, and fortified foods such as cereals and dairy products.

Vitamin B12 is primarily found in animal products. Vegetarians and, especially, vegans may need to rely on fortified foods or supplements to meet their B12 needs, as plant-based sources are unreliable.

Yes, water-soluble vitamins like Vitamin C and some B vitamins can be destroyed or lost during cooking, particularly with high heat. Eating raw or lightly cooked foods helps preserve these nutrients.

B-complex vitamins are crucial for releasing energy from food, supporting nerve function, and forming new cells, including red blood cells.

While it is difficult to get an excess of water-soluble vitamins, it is possible to consume harmful, toxic amounts of fat-soluble vitamins (A, D, E, K) through supplements, as they can build up in the body.

You can improve nutrient absorption by eating fat-soluble vitamins with healthy fats, and pairing vitamin C-rich foods with iron sources. Proper cooking methods, such as light steaming, can also help.

To build a vitamin-rich diet, focus on variety. Incorporate a wide spectrum of colorful fruits and vegetables, choose whole grains over refined, and include lean proteins and healthy fats.