{"id":17723,"date":"2021-02-22T19:59:09","date_gmt":"2021-02-22T19:59:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=17723"},"modified":"2026-01-16T18:03:36","modified_gmt":"2026-01-16T18:03:36","slug":"13-essential-vitamins","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/13-essential-vitamins\/","title":{"rendered":"13 Essential Vitamins: A Comprehensive Guide (2026)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#What_Are_The_13_Essential_Vitamins\" >What Are The 13 Essential Vitamins?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Water-Soluble_Vitamins\" >Water-Soluble Vitamins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Fat-Soluble_Vitamins\" >Fat-Soluble Vitamins<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_A_Retinoids_And_Carotene\" >Vitamin A (Retinoids And Carotene)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Preformed_Vitamin_A_Retinoids\" >Foods That Provide Preformed Vitamin A (Retinoids)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Provitamin_A_Carotene\" >Foods That Provide Provitamin A (Carotene)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_B1_Thiamin\" >Vitamin B1 (Thiamin)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_B1_Thiamin\" >Foods That Provide Vitamin B1 (Thiamin)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_B2_Riboflavin\" >Vitamin B2 (Riboflavin)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_B2_Riboflavin\" >Foods That Provide Vitamin B2 (Riboflavin)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_B3_Niacin\" >Vitamin B3 (Niacin)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_B3_Niacin\" >Foods That Provide Vitamin B3 (Niacin)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_B5_Pantothenic_Acid\" >Vitamin B5 (Pantothenic Acid)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_B5_Pantothenic_Acid\" >Foods That Provide Vitamin B5 (Pantothenic Acid)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_B6_Pyridoxine\" >Vitamin B6 (Pyridoxine)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_B6_Pyridoxine\" >Foods That Provide Vitamin B6 (Pyridoxine)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_B12_Cyanocobalamin\" >Vitamin B12 (Cyanocobalamin)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_B12_Cyanocobalamin\" >Foods That Provide Vitamin B12 (Cyanocobalamin)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_B7_Biotin\" >Vitamin B7 (Biotin)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_B7_Biotin\" >Foods That Provide Vitamin B7 (Biotin)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_C_Ascorbic_Acid\" >Vitamin C (Ascorbic Acid)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_C_Ascorbic_Acid\" >Foods That Provide Vitamin C (Ascorbic Acid)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_D_Calciferol\" >Vitamin D (Calciferol)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_D\" >Foods That Provide Vitamin D<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_E_Alpha-Tocopherol\" >Vitamin E (Alpha-Tocopherol)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_E_Alpha-Tocopherol\" >Foods That Provide Vitamin E (Alpha-Tocopherol)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_B9_Folate\" >Vitamin B9 (Folate)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Folate\" >Foods That Provide Folate<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Vitamin_K\" >Vitamin K<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Foods_That_Provide_Vitamin_K\" >Foods That Provide Vitamin K<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#How_To_Get_All_13_Essential_Vitamins_And_Minerals_Every_Day\" >How To Get All 13 Essential Vitamins And Minerals Every Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Multivitamin_Supplements\" >Multivitamin Supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#Get_your_personalized\" >Get your personalized<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#DISCLAIMER\" >DISCLAIMER:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You probably recall taking gummy vitamins as a child because your parents said they would help you grow bigger. Perhaps your earliest memory is eating lots of carrots, hoping to see in the dark. The vitamins in carrots, and other foods, will not give you night vision but play critical roles in your body. Indeed, vitamins are some of the most important yet often misunderstood nutrients.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are 13 essential vitamins that the human body requires. Because the body cannot synthesize these nutrients and only gets them from food, they are crucial. If you are wondering whether you are getting enough vitamins, this article is for you. Find out more about foods that have 13 essential vitamins, what your body needs them for, and when you should take supplements.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_13_Essential_Vitamins\"><\/span><b>What Are The 13 Essential Vitamins?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">They are micronutrients that play an essential role in keeping you healthy. The 13 essential vitamins and minerals help in the growth, development, and maintenance of cells in your body. Some of these nutrients are not stored in the body, so you need to replenish them regularly. The best way to do so is by eating a nutrient-dense and varied diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking multivitamin supplements is a popular way of ensuring you meet your body\u2019s nutritional needs. However, it is not always the best way. We discuss when it is necessary to take multivitamins further along in this article.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 13 essential vitamins list is categorized into two: fat-soluble and water-soluble vitamins.<\/span><\/p>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter wp-image-33137 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4694-1024x576.png\" alt=\"13 essential vitamins\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4694.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4694-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4694.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4694.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Water-Soluble_Vitamins\"><\/span><b>Water-Soluble Vitamins<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">9 of the 13 essential vitamins dissolve in water and are readily absorbed into the body tissues. All the B <a href=\"https:\/\/betterme.world\/articles\/vitamins-to-boost-metabolism\/\">vitamins<\/a> (B<\/span><span style=\"font-weight: 400;\">1<\/span><span style=\"font-weight: 400;\">, B<\/span><span style=\"font-weight: 400;\">2<\/span><span style=\"font-weight: 400;\">, B<\/span><span style=\"font-weight: 400;\">3<\/span><span style=\"font-weight: 400;\">, B<\/span><span style=\"font-weight: 400;\">5<\/span><span style=\"font-weight: 400;\">, B<\/span><span style=\"font-weight: 400;\">6<\/span><span style=\"font-weight: 400;\">, B<\/span><span style=\"font-weight: 400;\">7<\/span><span style=\"font-weight: 400;\">, B<\/span><span style=\"font-weight: 400;\">9<\/span><span style=\"font-weight: 400;\">, B<\/span><span style=\"font-weight: 400;\">12<\/span><span style=\"font-weight: 400;\">) and Vitamin C are water-soluble. These micronutrients are not stored in the body in significant quantities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Any excess amounts not absorbed are excreted in the urine. Therefore, they need to be replenished regularly through a nutrient-dense diet. It is rare for water-soluble vitamins to accumulate in the body to toxic levels. However, there may be side effects to excess consumption \u2013 vitamin c, for example, can cause diarrhoea if taken in excess (<\/span><a href=\"https:\/\/www.verywellhealth.com\/vitamin-toxicity-4776094\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fat-Soluble_Vitamins\"><\/span><b>Fat-Soluble Vitamins<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vitamins A, D, E, and K dissolve in fats. They are transported through the body and in the bloodstream in fat globules. If consumed in excess, they are stored in the liver and fatty tissues. They can accumulate to toxic levels, mainly when derived from supplements (<\/span><a href=\"https:\/\/www.verywellhealth.com\/vitamin-toxicity-4776094\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In the absence of fat, these vitamins are not absorbed well.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vitamins\/\">Essential Vitamins And Foods That Provide Them<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter wp-image-33117 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683-1024x576.png\" alt=\"13 essential vitamins\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_A_Retinoids_And_Carotene\"><\/span><b>Vitamin A (Retinoids And Carotene)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin A is a fat-soluble vitamin found in many foods. Your body needs it to perform the following functions:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Maintain healthy vision<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Support the immune system<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Maintain healthy skin, hair, bones, and teeth<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Support cell development<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Vitamin A takes two forms; preformed and provitamin. Preformed vitamin A is commonly referred to as retinoids. They are found in meat, poultry, fish and dairy. Provitamin A is frequently referred to as carotene. It is found in fruits and vegetables.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of vitamin A you need depends on factors such as age and sex. According to the National Institutes of Health, an adult male requires 900mcg of retinol daily, or an equivalent amount of other forms (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-Consumer\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). An adult female requires 700mcg.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although Vitamin A deficiency is rare, certain groups are at a higher risk of lacking the nutrient. Premature infants, pregnant women, breastfeeding women, and people with cystic fibrosis might have trouble getting sufficient quantities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common symptom of Vitamin A deficiency is the inability to see in low light. This condition, called Xerophthalmia, can lead to blindness if left untreated (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-Consumer\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). It turns out that your childhood belief was not entirely incorrect \u2013 eating carrots can help you see better in the dark.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Preformed_Vitamin_A_Retinoids\"><\/span><b>Foods That Provide Preformed Vitamin A (Retinoids)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Beef liver<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Shrimp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fortified milk<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Butter<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Swiss cheese<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cheddar cheese<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Provitamin_A_Carotene\"><\/span><b>Foods That Provide Provitamin A (Carotene)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Sweet potatoes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Carrots<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pumpkins<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Squash<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cantaloupe<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Apricots<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mangoes<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter wp-image-33107 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4911-1024x576.png\" alt=\"13 essential vitamins\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4911.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4911-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4911.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4911.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_B1_Thiamin\"><\/span><b>Vitamin B<\/b><b>1 <\/b><b>(Thiamin)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Thiamin is a water-soluble vitamin that aids in the conversion of carbohydrates into energy. It helps your body to:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Maintain healthy nerve function<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Maintain healthy skin, hair, and muscles<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The recommended amounts of thiamin per day vary based on age and sex. The National Institutes of Health recommends 1.2mg per day for adult males and 1.1 mg per day for adult females (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Thiamin-Consumer\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thiamin deficiency is rare. However, alcoholics, the elderly, people with HIV\/AIDS, people with diabetes, and those who have had bariatric surgery are at a higher risk of deficiency. Thiamin deficiency can cause the following symptoms:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Loss of appetite<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Loss of weight<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Confusion<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Memory loss<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Muscle weakness<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Heart problems<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Beriberi<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Wernicke-Korsakoff syndrome<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_B1_Thiamin\"><\/span><b>Foods That Provide Vitamin B1 (Thiamin)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Pork<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whole grains such as brown rice<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Ham<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Legumes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Soymilk<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Watermelons<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Acorn squash<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter wp-image-32611 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-1024x576.jpg\" alt=\"13 essential vitamins\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_B2_Riboflavin\"><\/span><b>Vitamin B<\/b><b>2<\/b><b> (Riboflavin)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Riboflavin is a water-soluble vitamin that is essential for the conversion of food into energy. It also helps your body to:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Metabolize fats, drugs, and steroids<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Grow new cells<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Maintain healthy cell function<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The National Institutes of Health recommends 1.3mg of riboflavin per day for adult males and 1.1mg for adult females (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Riboflavin-Consumer\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). These figures vary based on age and sex.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although Riboflavin deficiency is rare, some people are more at risk of experiencing it than others. Athletes on a vegan diet, pregnant women, breastfeeding women, and people with riboflavin transporter deficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of the 13 essential vitamins, a vegan diet is most likely to lower the intake of riboflavin (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Riboflavin-Consumer\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Not getting enough riboflavin causes the following symptoms:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Skin disorders<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sores at the corners of your mouth<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Swollen or cracked lips<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hair loss<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sore throat<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Liver disorders<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Problems with your reproductive system<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Problems with your nervous system<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_B2_Riboflavin\"><\/span><b>Foods That Provide Vitamin B2 (Riboflavin)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Yoghurt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Meats<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Green leafy vegetables<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whole grains such as brown rice<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fortified cereals<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter wp-image-32583 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10-1024x576.jpg\" alt=\"13 essential vitamins\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_B3_Niacin\"><\/span><b>Vitamin B<\/b><b>3 <\/b><b>(Niacin)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Niacin, like the other essential B vitamins, helps turn food into energy. It allows your body to perform other functions such as:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Maintain healthy skin and nerves<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Regulate cholesterol levels<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The recommended daily intake of niacin varies based on age and sex. Pregnant women require higher amounts of this nutrient. According to the National Institutes of Health, adult males should take 16mg niacin equivalents (NE) while females need 14 mg NE (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Niacin-Consumer\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Niacin deficiency is rare. However, some people may have trouble getting enough of this vitamin. People with AIDS, Inflammatory Bowel Disease, alcohol use disorder, anorexia, and liver cirrhosis are more likely to be undernourished (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Niacin-Consumer\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Niacin deficiency can also occur in people whose diet is low in iron, riboflavin, or vitamin B<\/span><span style=\"font-weight: 400;\">6<\/span><span style=\"font-weight: 400;\">. Because these nutrients are essential for niacin manufacture, their absence can lead to deficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you do not get enough niacin from the foods you eat, you may present the following symptoms:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Pellagra<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Rough skin<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bright red tongue<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Headaches<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Digestive issues<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lethargy<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Aggressive behaviour<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Paranoia<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Suicidal ideation<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hallucinations<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Memory loss<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_B3_Niacin\"><\/span><b>Foods That Provide Vitamin B3 (Niacin)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Meat<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fortified grains<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mushrooms<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Potatoes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Peanut butter<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\">Improve your body<\/a> and revamp your life with us!<br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3894.png\" alt=\"13 essential vitamins\" width=\"1152\" height=\"648\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_B5_Pantothenic_Acid\"><\/span><b>Vitamin B<\/b><b>5<\/b><b> (Pantothenic Acid)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like other essential B vitamins, Pantothenic acid helps convert the food you eat into the energy you need. Additionally, it allows your body to perform the following functions:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Breakdown fats for energy<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Produce neurotransmitters<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Manufacture steroid hormones<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Manufacture red blood cells<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A healthy adult of either gender requires 5mg of pantothenic acid. Pregnant and breastfeeding women need higher amounts of this nutrient, 6mg and 7mg, respectively (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/PantothenicAcid-Consumer\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Most people get enough pantothenic acid from their diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, those with a rare genetic disorder called pantothenate kinase-associated neurodegeneration might be at risk of deficiency (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/PantothenicAcid-Consumer\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Severe deficiency causes symptoms such as:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Numbness and burning sensation in hands and feet<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Headache<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lethargy<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Irritability<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Restlessness<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sleeping problems<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stomach pain<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Heartburn<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Diarrhoea<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Nausea<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Vomiting<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Loss of appetite<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_B5_Pantothenic_Acid\"><\/span><b>Foods That Provide Vitamin B5 (Pantothenic Acid)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Chicken<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Egg yolk<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mushrooms<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Avocados<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tomatoes<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter wp-image-32252 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523-1024x576.png\" alt=\"13 essential vitamins\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_B6_Pyridoxine\"><\/span><b>Vitamin B<\/b><b>6<\/b><b> (Pyridoxine)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B<\/span><span style=\"font-weight: 400;\">6\u00a0 <\/span><span style=\"font-weight: 400;\">is an essential micronutrient that occurs naturally in many foods. It helps your body perform various crucial tasks, including:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Manufacture red blood cells<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Maintain cognitive abilities<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Convert tryptophan to niacin and serotonin<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lower homocysteine levels to reduce the risk of heart disease<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to the National Institutes of Health, adults under 50 years require 1.3mg of this nutrient regardless of gender. Males over 50 years require 1.7mg, while females require 1.5mg (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB6-Consumer\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin B<\/span><span style=\"font-weight: 400;\">6<\/span><span style=\"font-weight: 400;\"> deficiency is more likely to occur in people with kidney problems, those undergoing dialysis and those who have had a kidney transplant. Autoimmune disorders such as Crohn\u2019s disease, rheumatoid arthritis, and ulcerative colitis are equally at risk of deficiency (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB6-Consumer\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin B<\/span><span style=\"font-weight: 400;\">6<\/span><span style=\"font-weight: 400;\"> deficiency causes a host of symptoms, including:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Anaemia<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Itchy rashes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Scaly skin<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cracked lips<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Swollen tongue<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cracks at the corner of the mouth<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Confusion<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Weak immunity<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_B6_Pyridoxine\"><\/span><b>Foods That Provide Vitamin B6 (Pyridoxine)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Meat<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Legumes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Soy products<\/span><\/li>\n<li><a href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/\"><span style=\"font-weight: 400;\">Potatoes<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Noncitrus fruits such as watermelons<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter wp-image-33283 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4674-1024x576.png\" alt=\"13 essential vitamins\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4674.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4674-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4674.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4674.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_B12_Cyanocobalamin\"><\/span><b>Vitamin B<\/b><b>12 <\/b><b>(Cyanocobalamin)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B<\/span><span style=\"font-weight: 400;\">12<\/span><span style=\"font-weight: 400;\">, like the other B vitamins, plays an essential role in energy production. It also assists your body to do the following:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Keep blood cells healthy<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Manufacture DNA in cells<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Maintain healthy nerves<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Prevent megaloblastic anemia<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Break down fatty acids and amino acids<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The amount of Vitamin B<\/span><span style=\"font-weight: 400;\">12<\/span><span style=\"font-weight: 400;\"> you need in a day is solely dependent on age. Adults need 2.4mcg of this nutrient, according to the NIH. Pregnant and breastfeeding women require higher doses; 2.8mcg (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people have trouble absorbing this nutrient from food. Therefore, they are at risk of deficiency. The elderly who do not have enough hydrochloric acid to absorb the vitamin, people with pernicious anaemia, vegans, and those who have had gastrointestinal surgery are at risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Symptoms of deficiency include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Lethargy<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Constipation<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Loss of appetite<\/span><\/li>\n<li><a href=\"https:\/\/betterme.world\/articles\/estrogen-dominance-weight-loss\/\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Megaloblastic anaemia<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Numbness and tingling of limbs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Poor memory<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Confusion<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Dementia<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_B12_Cyanocobalamin\"><\/span><b>Foods That Provide Vitamin B12 (Cyanocobalamin)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Only animal foods have this vitamin naturally. Other sources may be fortified.<\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/betterme.world\/articles\/lean-meats-for-weight-loss\/\"><span style=\"font-weight: 400;\">Meat<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li><a href=\"https:\/\/betterme.world\/articles\/milk-diet-for-weight-loss\/\"><span style=\"font-weight: 400;\">Milk<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li><a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\"><span style=\"font-weight: 400;\">Eggs<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Fortified cereals<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fortified soymilk<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter wp-image-32247 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4511-1024x576.png\" alt=\"13 essential vitamins\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4511.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4511-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4511.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4511.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_B7_Biotin\"><\/span><b>Vitamin B<\/b><b>7<\/b><b> (Biotin)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Biotin is one of the essential vitamins that help convert food into energy. It supports your body in performing the following functions:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Synthesize glucose<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Make and break down fatty acids<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Maintain healthy bones and hair<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adults require 30mcg of Biotin per day, according to the NIH. Some of this nutrient is manufactured by bacteria in the gastrointestinal tract. However, it is not clear how much of this product the body absorbs (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Biotin-Consumer\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, food remains the best source of Biotin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Biotin deficiency is more likely to occur in people with a rare genetic disorder called \u201cbiotinidase deficiency\u201d (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Biotin-Consumer\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). People with alcohol dependence and pregnant women might also have trouble getting enough of this nutrient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Biotin deficiency can cause the following symptoms:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Hair thinning<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hair loss<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Rash around the eyes, nose, and mouth<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Seizures<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Skin infection<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Nervous system disorders<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_B7_Biotin\"><\/span><b>Foods That Provide Vitamin B7 (Biotin)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Organ meats, e.g. liver<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Egg yolk<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Soybeans<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/do-vitamins-break-a-fast\/\">Do Vitamins Break A Fast: Exploring The Impact Of Supplements On Fasting<\/a><br \/>\n<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4572.png\" alt=\"citrus fruits\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_C_Ascorbic_Acid\"><\/span><b>Vitamin C (Ascorbic Acid)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people believe that Vitamin C helps reduce colds. However, according to Harvard Health, there is no convincing evidence to support this claim (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/listing_of_vitamins\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Vitamin C supports your body in several other functions, including:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Protect cells from damage<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Manufacture collagen for wound healing<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Improve the absorption of iron from plant-based foods<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Support the immune system<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The amount of Vitamin C you need daily depends on age and sex. Adult males require 90mg, while adult females require 75mg. According to the NIH, smokers need 35mg more than their daily recommended amount (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-Consumer\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Smoking increases the presence of free radicals and causes your body to use up more Vitamin C to protect cells from damage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other than smokers, infants who are fed cow milk are also at risk of Vitamin C deficiency. Some medical conditions, such as cancer and kidney disease, may have trouble absorbing this nutrient from food. Vitamin C deficiency can cause scurvy, a potentially fatal disease.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_C_Ascorbic_Acid\"><\/span><b>Foods That Provide Vitamin C (Ascorbic Acid)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Citrus fruits such as oranges<\/span><\/li>\n<li><a href=\"https:\/\/betterme.world\/articles\/3-day-sweet-potato-diet\/\"><span style=\"font-weight: 400;\">Potatoes<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bell peppers<\/span><\/li>\n<li><a href=\"https:\/\/betterme.world\/articles\/tomato-diet\/\"><span style=\"font-weight: 400;\">Tomatoes<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Brussels sprouts<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fortified foods and beverages<br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/1-6.jpg\" alt=\"13 essential vitamins\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_D_Calciferol\"><\/span><b>Vitamin D (Calciferol)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin D is a fat-soluble nutrient produced when your skin is exposed to sunlight. It helps your body perform several functions, such as:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calcium absorption<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Strengthen bones<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Muscle mobility<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Neurotransmission<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Support the immune system<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to the NIH, adults under 70 years need 15mcg (600 IU) of Vitamin D (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-Consumer\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The elderly (above 71 years) require more of this nutrient, 20mcg (800 IU) per day. Almost one out of four people in the US have vitamin D blood levels that are inadequate for overall health<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those at a higher risk of deficiency include breastfed infants, older adults, obese people, dark-skinned people and those suffering from conditions that limit fat absorption. Vitamin D deficiency causes rickets, a bone disease. It can also cause osteomalacia, that is, bone and muscle weakness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body produces vitamin D when your skin is exposed to sunlight. However, due to cloudy weather and smog, not everyone gets sunlight exposure daily. Ultraviolet radiation may cause skin cancer, so you should not spend too much time in the sun (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-Consumer\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_D\"><\/span><b>Foods That Provide Vitamin D<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Fatty fish like salmon, mackerel, and tuna<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Beef liver<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Egg yolk<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mushrooms<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fortified milk<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fortified breakfast cereals<br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4870.png\" alt=\"BetterMe\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_E_Alpha-Tocopherol\"><\/span><b>Vitamin E (Alpha-Tocopherol)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin E is a fat-soluble nutrient that performs several vital functions. Many believe that it prevents wrinkles and slows other ageing processes. According to Harvard Health, there is insufficient evidence to support these claims (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/listing_of_vitamins\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). However, Vitamin E helps your body to do the following:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Protect cell from damage<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protect Vitamin A and other lipids from damage<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Prevent Alzheimer\u2019s disease<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Boost the immune system<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The National Institutes of Health recommends a daily intake of 15mg for adults (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-Consumer\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Most people do not get sufficient amounts of this nutrient from their diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin E deficiency is more likely to occur in people who have conditions that cause malabsorption of fat. It is because Vitamin E needs some fat for it to be absorbed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin E deficiency can cause nerve and muscle damage. It may also weaken one\u2019s immune system.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_E_Alpha-Tocopherol\"><\/span><b>Foods That Provide Vitamin E (Alpha-Tocopherol)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Vegetable oils<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Salad dressings<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Leafy green vegetables<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Nuts<br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3772.png\" alt=\"13 essential vitamins\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_B9_Folate\"><\/span><b>Vitamin B<\/b><b>9 <\/b><b>(Folate)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Folate is an essential vitamin that is responsible for DNA formation. It helps your body to perform other functions such as<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Cell division<\/span><\/li>\n<li><span style=\"font-weight: 400;\">DNA production<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Prevent brain and spine defects in newborns<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pregnant women need high quantities of folate in the first weeks of pregnancy to prevent congenital disabilities. The NIH recommends a daily intake of 600mcg for pregnant women and 400mcg for other healthy adults (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-Consumer\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Folate deficiency is more likely in teen girls, people with alcohol dependency and those suffering from diseases that lower nutrient absorption. Lack can cause the following symptoms:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Neural tube defects in newborns<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Megaloblastic anaemia<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Heart palpitations<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Open sores in the mouth<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Shortness of breath<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Headache<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Irritability<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Folate\"><\/span><b>Foods That Provide Folate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Fortified grains and cereals<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Asparagus<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Okra<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Turnip<\/span><\/li>\n<li><a href=\"https:\/\/betterme.world\/articles\/5-day-broccoli-diet-plan\/\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Legumes like chickpeas<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Orange juice<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tomato juice<\/span><\/li>\n<\/ul>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter wp-image-32220 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446-1024x576.png\" alt=\"diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4446.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_K\"><\/span><b>Vitamin K<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin K is a fat-soluble nutrient responsible for blood clotting and bone health. Your body makes 50% of vitamin K (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminK-Consumer\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). However, you need to get the rest from food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The NIH recommends 120mcg of vitamin K per day for adult males and 90mcg for adult females (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminK-Consumer\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Newborns who don\u2019t receive a vitamin K injection at birth may be at risk of deficiency. People with certain medical conditions that decrease nutrient absorption are also at risk of deficiency<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Severe Vitamin K deficiency may cause bleeding problems and weak bones.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Foods_That_Provide_Vitamin_K\"><\/span><b>Foods That Provide Vitamin K<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Cabbage<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Liver<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li><a href=\"https:\/\/betterme.world\/articles\/is-spinach-good-for-weight-loss\/\"><span style=\"font-weight: 400;\">Spinach<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sprouts<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Kale<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Collards<br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3850.png\" alt=\"BetterMe\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_All_13_Essential_Vitamins_And_Minerals_Every_Day\"><\/span><b>How To Get All 13 Essential Vitamins And Minerals Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing the 13 essential vitamins and what food contains it is important. The best way to get all the vital micronutrients every day is by eating a nutrient-dense diet. A diet that includes sufficient and varied types of fruits, vegetables, whole grains, healthful fats, and protein is ideal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, not everyone eats a healthful diet. The results of a study published in the Journal of Nutrition reveal that 90% of Americans do not get the required amounts of vitamin D and E from food (<\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/141\/10\/1847\/4630521?login=true\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). According to Harvard Health, specific demographics are at a high risk of vitamin deficiency (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/multivitamin\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Elderly \u2013 eating difficulties, side effects from medication, isolation, and poor appetite cause inadequate food intake.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pregnant women \u2013 due to low intake of folate-rich foods, especially in women with unplanned pregnancies.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">People with digestive issues \u2013 some diseases such as celiac, cystic fibrosis, and gastric bypass surgery interfere with absorption of nutrients.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">People on medication \u2013 diuretics prescribed to lower blood pressure, proton pump inhibitors to treat heartburn, and carbidopa prescribed for Parkinson\u2019s disease can interfere with nutrient absorption.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Multivitamin_Supplements\"><\/span><strong>Multivitamin Supplements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Multivitamin supplements contain more than 13 essential vitamins and minerals. They provide 100% of the recommended quantities of these micronutrients (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/multivitamin\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). People who cannot take a healthful diet for any reason benefit from supplements. Supplementation may be useful if you are wondering how to get sufficient vitamins every day because:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">You are eating a limited diet.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Your appetite is low, so you are eating less than usual.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">You have been prescribed a restricted diet after a surgical procedure.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">You have a condition that reduces your body\u2019s ability to absorb nutrients.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Your nutrient needs have increased temporarily due to pregnancy.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">You are too busy to eat a balanced diet every day.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is a good idea to consult with a registered dietitian to evaluate your nutritional needs. They may suggest diet adjustments or supplements. Taking vitamins in doses that exceed the recommended daily allowance can be harmful. It can interfere with the absorption of other nutrients or become toxic if taken over long periods (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/multivitamin\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pay attention to the labels on supplemental vitamins. Some brands contain extra herbs and botanicals that are supposedly beneficial. Typically, these extras lack research about potentially adverse effects (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/multivitamin\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<br \/>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=13_Essential_Vitamins\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER<\/b><span style=\"font-weight: 400;\">:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.verywellhealth.com\/vitamin-toxicity-4776094\"><span style=\"font-weight: 400;\">An Overview of Vitamin Toxicity<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellhealth.com)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Biotin-Consumer\/\"><span style=\"font-weight: 400;\">Biotin<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.verywellhealth.com\/fat-vs-water-soluble-998218\"><span style=\"font-weight: 400;\">Fat-Soluble vs. Water-Soluble Vitamins<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellhealth.com)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-Consumer\/\"><span style=\"font-weight: 400;\">Folate<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/academic.oup.com\/jn\/article\/141\/10\/1847\/4630521?login=true\"><span style=\"font-weight: 400;\">Foods, Fortificants, and Supplements: Where Do Americans Get Their Nutrients<\/span><\/a><span style=\"font-weight: 400;\"> (2011, oup.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/listing_of_vitamins\"><span style=\"font-weight: 400;\">Listing of vitamins<\/span><\/a><span style=\"font-weight: 400;\"> (harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Niacin-Consumer\/\"><span style=\"font-weight: 400;\">Niacin<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/PantothenicAcid-Consumer\/\"><span style=\"font-weight: 400;\">Pantothenic acid<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Riboflavin-Consumer\/\"><span style=\"font-weight: 400;\">Riboflavin<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/multivitamin\/\"><span style=\"font-weight: 400;\">Should I Take a Daily Multivitamin?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Thiamin-Consumer\/\"><span style=\"font-weight: 400;\">Thiamin<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-Consumer\/\"><span style=\"font-weight: 400;\">Vitamin A<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/\"><span style=\"font-weight: 400;\">Vitamin B12<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB6-Consumer\/\"><span style=\"font-weight: 400;\">Vitamin B<\/span><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-Consumer\/\"><span style=\"font-weight: 400;\">Vitamin C<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-Consumer\/\"><span style=\"font-weight: 400;\">Vitamin D<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-Consumer\/\"><span style=\"font-weight: 400;\">Vitamin E<\/span><\/a><span style=\"font-weight: 400;\"> (2020, nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminK-Consumer\/\">Vitamin K<\/a> (2020, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>You probably recall taking gummy vitamins as a child because your parents said they would help you grow bigger. Perhaps your earliest memory is eating lots of carrots, hoping to see in the dark. The vitamins in carrots, and other foods, will not give you night vision but play critical roles in your body. Indeed, [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":17732,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117,87],"class_list":["post-17723","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>13 Essential Vitamins: A Comprehensive Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you know the 13 essential vitamins, their functions, and their sources? Read on to know how to get the recommended quantity of vitamins daily.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"13 Essential Vitamins: A Comprehensive Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"Do you know the 13 essential vitamins, their functions, and their sources? Read on to know how to get the recommended quantity of vitamins daily.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-16T18:03:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_425579800.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/6aa0dd07a82616f342b5b8387433018d\"},\"headline\":\"13 Essential Vitamins: A Comprehensive Guide (2026)\",\"dateModified\":\"2026-01-16T18:03:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\"},\"wordCount\":3250,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_425579800.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You probably recall taking gummy vitamins as a child because your parents said they would help you grow bigger. Perhaps your earliest memory is eating lots of carrots, hoping to see in the dark. The vitamins in carrots, and other foods, will not give you night vision but play critical roles in your body. Indeed, vitamins are some of the most important yet often misunderstood nutrients.\\r\\n<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are 13 essential vitamins that the human body requires. Because the body cannot synthesize these nutrients and only gets them from food, they are crucial. If you are wondering whether you are getting enough vitamins, this article is for you. Find out more about foods that have 13 essential vitamins, what your body needs them for, and when you should take supplements.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The 13 Essential Vitamins?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">They are micronutrients that play an essential role in keeping you healthy. 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