It’s no doubt that vitamins are important for your health. They support immune system function, healthy blood sugar, cognitive function, energy production, and a stable mood. More often than not, the best form of a vitamin doesn’t come from a lab, it comes from nature, and adequate dietary intake of fruits, vegetables, and other healthy foods is often enough to support basic vitamin requirements.
Below is a list of the most important vitamins for health and their best dietary sources:
Vitamin A
Also known as: retinol; beta-, alpha-, and gamma-carotene; and beta-cryptoxanthin
Benefits: antioxidant; immune system support; eye, skin, and bone health
Best sources: organ meats (liver, giblets, etc.), carrots, sweet potatoes, pumpkins, and leafy greens (kale, spinach, collard greens, etc.)
Vitamin B1
Also known as: thiamine
Benefits: energy production, cognitive function, prevents Wernicke’s encephalopathy
Best sources: liver, eggs, beef, poultry, fish, dried beans
Vitamin B2
Also known as: riboflavin
Benefits: energy production, eye and skin health, helps treat neonatal jaundice
Best sources: liver, eggs, beef, poultry, fish, and leafy greens
Vitamin B3
Also known as: niacin
Benefits: energy production, elevates HDL (“good”) cholesterol, lowers triglycerides, helps prevent cardiovascular disease
Best sources: liver, eggs, beef, poultry, fish, peanuts, dried beans
Vitamin B5
Also known as: pantothenic acid
Benefits: energy production, lowers LDL (“bad”) cholesterol and triglycerides
Best sources: beef, poultry, eggs, mushrooms, yeast, wheat germ, and rice
Vitamin B6
Also known as: pyridoxine
Benefits: energy production, immune system support, neurotransmitter synthesis, helps lower homocysteine, helps prevent cardiovascular disease risk
Best sources: liver, milk, beef, poultry, eggs, and chickpeas
Vitamin B7
Also known as: biotin
Benefits: assists in the breakdown of carbohydrates, fats, and proteins; may help support blood sugar and hair re-growth
Best sources: organ meats, egg yolk, legumes, and nuts
Vitamin B9
Also known as: folic acid or folate
Benefits: prevents neural tube birth defects, may help prevent heart disease, stroke, cancer, depression, and rheumatoid arthritis, can benefit cognitive function
Best sources: liver, grains, leafy greens, citrus fruit juices, legumes
Vitamin B12
Also known as: cyanocobalamin and methylcobalamin
Benefits: energy production, adequate intake prevents pernicious anemia, fatigue, depression, and cognitive impairment
Best sources: organ meats, eggs, beef, poultry, and shellfish
Vitamin C
Also known as: ascorbic acid
Benefits: antioxidant, anti-viral (especially when administered intravenously), prevents scurvy
Best sources: most fruits, cruciferous vegetables (cabbage, broccoli, etc.), and red and green bell peppers
Vitamin D
Also known as: ergocalciferol (D2) and cholecalciferol (D3)
Benefits: immune support, assists calcium absorption, may enhance fat loss, can help prevent heart disease and cancer, prevents rickets
Best sources: fatty fish (salmon, sardines, mackerel, catfish), mushrooms, liver, and eggs
Vitamin E
Also known as: tocopherol and tocotrienol
Benefits: antioxidant, nervous system health
Best sources: vegetable and nut oils (corn, safflower, etc.), tomato products (sauce, paste, etc.), spinach, wheat germ, sunflower seeds, and nuts
Vitamin K
Also known as: phylloquinone (K1) and menaquinone (K2)
Benefits: assists in blood coagulation and bone metabolism
Best sources: leafy greens, cruciferous vegetables, beef, eggs