In today's fast-paced world, maintaining optimal health is more important than ever. One of the key components to achieving this is ensuring our bodies receive the nutrients they need to function properly.
Vitamins—often referred to as the body’s building blocks—play a crucial role in this process. These organic compounds are vital for various bodily functions, including the proper functioning of organs and tissues.
Let's dive into the world of vitamins and discover how these tiny yet powerful nutrients can make a significant impact on your well-being. We'll explore the importance of vitamins, the various kinds, and how to get enough of these essential building blocks of health.
What Are Vitamins?
Vitamins are micronutrients that the body needs to function properly. Unlike minerals, which are inorganic elements found in soil and water, vitamins are organic substances made by plants and animals.[1]
Vitamins are divided into two categories: fat-soluble and water-soluble. Fat-soluble vitamins, like vitamins A, D, and E, dissolve in fat and are stored in the body in the liver and fatty tissues.
Water-soluble vitamins, including vitamin C and most B vitamins, must dissolve in water before they can be absorbed and are therefore not stored in the body. Excess amounts of these vitamins are excreted through the urine. That means we need to consume them regularly to prevent insufficiencies or deficiencies.[2]
A Mini-Guide to the Essential Vitamins
There are 13 vitamins humans need to survive and stay healthy. Here’s a breakdown of each building block and what it does.[3], [4]
● Vitamin A: Eye health and vision, plus immune function.
● Vitamin B1 (thiamin): Helps turn carbohydrates into energy and contributes to healthy nerve cells.
● Vitamin B2 (riboflavin): Involved in cellular energy and energy metabolism.
● Vitamin B3 (niacin): Helps nerves to function and is involved in turning food into energy.
● Vitamin B5 (pantothenic acid): Essential to many biochemical reactions in the body, including the production of fatty acids.
● Vitamin B6 (pyridoxine): Helps the body maintain normal nerve function, make hemoglobin, and break down proteins.
● Vitamin B7 (biotin): Involved in growth and helping the body break down and use food for energy.
● Vitamin B9 (folate/folic acid): Supports red blood cell production and is critical during periods of rapid growth, which is why it’s important for pregnant women to get enough.
● Vitamin B12 (cobalamin): B12 works with folate to help form red blood cells and is important for energy metabolism. Unlike the other water-soluble vitamins, it is stored in the body.
● Vitamin C: Plays a role in a strong immune system and helps the body absorb iron.
● Vitamin D: Helps maintain healthy teeth and bones.
● Vitamin E: A powerful antioxidant, it helps the body form red blood cells.
● Vitamin K: Often called the clotting vitamin, vitamin K helps blood coagulate.
How to Get Your A-B-Cs
Dark green vegetables like broccoli, Brussels sprouts, asparagus, and spinach are rich in vitamins A, B5, B9, C, E, and K. Citrus fruits are well-known sources of vitamin C; other fruits offer up vitamin E (papaya and mango) and B6 (banana).[5]
Lean meats, fish, eggs, dairy, legumes, and whole grains are also good sources. Fatty fish such as salmon naturally contain vitamin D, while other fish like tuna deliver B3. Eggs contain vitamins A and K and many B vitamins, including B12. Legumes and whole grains are also rich sources of B vitamins. Fortified milk and dairy products can help you meet your requirements for vitamins A and D.
You can also find these vitamins in supplements, including multivitamins like Liquid Life Super Multivitamin. It contains 156 nutrients—from A to zinc— and includes real fruits and vegetables. Its convenient liquid formula is perfect for people who don’t enjoy swallowing capsules. In addition to all of the 13 essential vitamins, it’s formulated with an herbal complex that includes turmeric, ginkgo biloba, and green tea extract for additional support every day.*
Vitamins: The Building Blocks of Wellness
Vitamins are the unsung heroes of health, working behind the scenes to keep you in good shape. These tiny powerhouses ensure your organs and tissues are functioning at their best so you can enjoy life and achieve your goals.
It’s important to make sure you’re getting your daily dose of these essential nutrients. After all, a spoonful of vitamins can go a long way in supporting your well-being.
[1] “Vitamins and Minerals,” The Nutrition Source, Harvard T.H. Chan School of Public Health, hsph.harvard.edu/nutritionsource/vitamins.
[2] “Vitamins,” Medical Encyclopedia, MedlinePlus, National Library of Medicine, medlineplus.gov/ency/article/002399.htm.
[3] “Vitamins,” Linus Pauling Institute Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/vitamins.
[4] “B Vitamins,” The Nutrition Source, Harvard T.H. Chan School of Public Health, hsph.harvard.edu/nutritionsource/vitamins/vitamin-b.
[5] “The Best Foods for Vitamins and Minerals,” Harvard Health Publishing, Harvard Medical School, August 17, 2021, health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-minerals.