Vitamins – Everyone knows they are important, but let’s be honest: Do you know off the top of your head exactly what each one does? Or which foods are the best sources? If not, don’t worry – you’re not alone!
Of course, it’s convenient to have all vitamins in a table. Just take a quick look, problem solved. But unfortunately, it’s not that simple. What good is a list if you don’t know which ones are truly essential for you, what to watch out for, or if you might even be getting too much?
That’s why you’ll not only get all vitamins in a table here but also essential background knowledge. What they do, where to find them, and most importantly, how much you need. Because a conscious diet is about more than just knowing numbers – it’s about understanding what your body truly needs.
Vitamins Are Important – That’s Nothing New
Vitamins are essential nutrients that your body needs for numerous functions – from energy production to the immune system and cell regeneration. They are involved in many processes, but since your body cannot produce most of them itself, you must obtain them through food.
What Types of Vitamins Are There?
Vitamins are generally divided into two groups:
Fat-soluble vitamins (A, D, E, K) – These are stored in the body and do not need to be consumed daily. However, overdosing can be problematic.
Water-soluble vitamins (B-group, C) – The body cannot store these for long, so they must be regularly consumed through food. Any excess is usually excreted.
To quickly see which vitamins exist and where they are found, we have summarized all vitamins in a table for you. But a mere list doesn’t help much if you don’t understand why these nutrients are important.
All Vitamins in a Table – Here It Is at Last
Here is an overview of the 13 essential vitamins:
| Vitamin | Function in the Body | Natural Sources |
|---|---|---|
| A | Vision, skin, immune system | Carrots, liver, spinach, eggs |
| D | Bone metabolism, immune system | Fatty fish, egg yolk, sunlight |
| E | Cell protection, skin, immune function | Nuts, seeds, vegetable oils, leafy greens |
| K | Blood clotting, bone health | Leafy greens, liver, dairy products |
| B1 | Energy production, nerve function | Whole grains, legumes, pork |
| B2 | Cell metabolism, skin, eyes | Dairy products, eggs, leafy greens |
| B3 | Energy production, nervous system | Meat, fish, peanuts, whole grains |
| B5 | Fat metabolism, hormone production | Meat, eggs, whole grains, avocado |
| B6 | Protein metabolism, nerve function | Bananas, potatoes, poultry, fish |
| B7 | Skin, hair, nails, cell metabolism | Eggs, nuts, oats, liver |
| B9 | Blood formation, cell growth | Leafy greens, legumes, liver, eggs |
| B12 | Nervous system, DNA synthesis | Meat, fish, eggs, dairy products |
| C | Immune system, antioxidant, iron absorption | Citrus fruits, bell peppers, broccoli, strawberries |
Now that you have all the vitamins in a table, you might be wondering what all these letters and numbers mean. That’s exactly why we want to provide you with plenty of additional information:
Fat-Soluble Vitamins:
Vitamin A (Retinol, Beta-Carotene)
Vitamin D (Calciferol)
Vitamin E (Tocopherols)
Vitamin K (Phylloquinone, Menaquinone)
Water-Soluble Vitamins:
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamin B9 (Folic Acid)
Vitamin B12 (Cobalamin)
Vitamin C (Ascorbic Acid)
Along with our overview of all vitamins in a table, it can also be helpful to know the recommended daily intake.
Follow the Manufacturer’s Recommendations and Your Individual Needs
Now that you’ve seen all vitamins in a table, the next question arises: How much does your body actually need? The answer is not so simple, as daily requirements are individual. Factors such as age, gender, activity level, and overall health play a major role. While some vitamins can be stored in the body, others need to be consumed daily through food. Specific life circumstances, such as intense exercise, stress, or special diets (e.g., a vegan diet), can also affect vitamin needs. However, there are general guidelines.
If you use supplements, each high-quality product provides a recommended daily dosage. These labels typically indicate how much of the daily requirement is covered per serving. If you follow these recommendations and opt for high-quality products, you should generally be well supplied. However, keep in mind that micronutrients should not be taken blindly. A targeted intake is more effective than a “more is better” approach, where you consume a long list of vitamins daily. If you’re unsure whether you have a specific deficiency, it may be worth clarifying this individually – either by adjusting your diet consciously or supplementing as needed.
Vitamin Deficiency & Overdose – What You Need to Know
Vitamins are essential for many processes in the body – but both deficiency and overdose can be problematic. While some are well stored in the body, others need to be regularly consumed as they are quickly excreted.
Fat-soluble vitamins (A, D, E, K) are stored in fat tissue and the liver. This means that excessive intake over time can be problematic. In particular, excessive amounts of vitamin A and D can have undesirable effects.
Water-soluble vitamins (B-group, C) are not stored and are usually excreted in urine if consumed in excess. While overdosing is less critical here, limits still exist.
People with unbalanced diets or special dietary habits (e.g., veganism, strict diets) should ensure they are getting all essential vitamins in sufficient amounts. While our table shows which foods contain the most important vitamins, it’s just as important to consciously ensure proper intake in daily life. However, this does not mean that everyone should randomly take vitamin supplements. A targeted supplementation is only useful if there is actually an increased need or a proven deficiency. Those who eat a balanced diet with high-quality foods can usually meet their vitamin needs quite well.
Conclusion: All Vitamins in a Table – A Good Overview, but Not Enough on Its Own
Which vitamins are the most important? Well, all of them – but only up to a certain limit. We didn’t just want to present you with all vitamins in a table but also provide the knowledge on why they are important and what to look out for. Because a conscious diet is more than just reading numbers – it’s about understanding what your body really needs and how to optimally supply it. With this overview, you have all the information at hand – a practical guide for a balanced diet. Whether you meet your needs through food or targeted supplementation, the key is to consciously pay attention to what your body truly requires rather than just randomly taking vitamins from a table.
