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Zuletzt aktualisiert am 29.04.2026
Vitamins – everyone knows they're important, but honestly: do you know offhand 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 simply all vitamins in one table Having it all. Just glance at it, problem solved. But unfortunately, it's not quite that simple. Because what good is a list if you don't know which ones are truly essential for you, what you need to pay attention to, or whether you might even be getting too much of it?
That's why you'll find more than just a table listing all the vitamins here; you'll also get important background information. What their functions are, where to find them, and, most importantly, how many you need. Because a conscious diet is more than just knowing numbers – it thrives on understanding what your body truly needs.
Vitamins are important – that's nothing new.
These are essential nutrients that your body needs for numerous functions – from energy production and the immune system to cell regeneration. They are involved in many processes, but because the body cannot produce most of them itself, you must obtain them through food.
What vitamins are there? They are generally divided into two groups:
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Fat-soluble vitamins (A, D, E, K) They are stored in the body and do not need to be consumed daily. However, an overdose can be problematic.
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Water-soluble vitamins (B group, C) The body cannot store these substances for long, therefore they must be consumed regularly through food. Any excess is usually simply excreted.
To help you quickly see which vitamins exist and where they are found, we have all vitamins in one table Here's a summary for you. But a simple list isn't very helpful if you don't understand why these nutrients are important.
All vitamins in one table – here it is at last!
Here is an overview of the 13 essential vitamins:
| vitamin | Function in the body | natural sources |
| A | Eyesight, skin, immune system | Carrots, liver, spinach, eggs |
| D | Bone metabolism, immune system | Fatty fish, egg yolk, sunlight |
| E | Protection against oxidative stress, skin, immune function | Nuts, seeds, vegetable oils, green vegetables |
| K | Blood clotting, bone health | Green leafy vegetables, liver, dairy products |
| B1 | Energy production, nerve function | Whole grain products, legumes, pork |
| B2 | Cell metabolism, skin, eyes | Dairy products, eggs, green vegetables |
| B3 | Energy production, nervous system | Meat, fish, peanuts, whole grain products |
| B5 | Fat metabolism, hormone production | Meat, eggs, whole grain products, avocado |
| B6 | Protein metabolism, nerve function | Bananas, potatoes, poultry, fish |
| B7 | Skin, hair, nails, cell metabolism | Eggs, nuts, rolled 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 you have all the vitamins in a table and are wondering what all the letters and numbers actually mean? That's exactly why we want to give you plenty of additional information:
Fat-soluble vitamins:
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Vitamin A (Retinol, Beta-carotene)
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Vitamin D (Calciferol, also known as the sunshine vitamin)
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Vitamin E (Tocopherols)
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Vitamin K (Phylloquinone, Menaquinone)
Water-soluble vitamins:
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Vitamin B1 (Thiamine)
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Vitamin B2 (Riboflavin)
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Vitamin B3 (Niacin)
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Vitamin B5 (Pantothenic acid)
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Vitamin B6 (Pyridoxine)
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Vitamin B7 (Biotin)
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Vitamin B9 (Folic acid)
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Vitamin B12 (Cobalamin)
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Vitamin C (Ascorbic acid)
In addition to our overview with all vitamins in one table It can be helpful to know what the daily requirement is in each case.
Follow the manufacturer's instructions and your individual values.
Now that you've seen all the vitamins in a table, the next question is: How much of each does your body actually need? The answer isn't quite so simple, because daily requirements vary from person to person. Factors such as age, gender, activity level, and general health play a significant role. While some vitamins can be stored in the body, others must be obtained daily through food. Certain lifestyle factors, such as intense exercise, stress, or specific diets (e.g., a fasting diet), also influence the amount needed. vegan dietThese factors can change the requirements. However, there are rough, general guidelines.
If you Supplements When using micronutrient supplements, you'll find a recommended daily intake on every high-quality product. This usually indicates what percentage of your daily requirement is covered by one serving. If you follow these guidelines and choose high-quality products, you should be well-supplied in most cases. However, it's important not to simply take micronutrients blindly. Targeted supplementation is more sensible than a "more is better" approach, where you consume a whole list of vitamins every day. If you're unsure whether you have a specific deficiency, it can be worthwhile to have this checked individually – either by consciously adjusting your diet or by targeted supplementation as needed.
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Vitamin deficiency & Overdose – what you should know
Vitamins are essential for many bodily processes – but both a deficiency and an overdose can be problematic. While some are well stored by the body, others must be regularly replenished because they are quickly excreted.
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Fat-soluble vitamins (A, D, E, K) They are stored in fatty tissue and the liver. This means that an overdose over a longer period can be problematic. Vitamins A and D, in particular, can have undesirable effects in excessive amounts.
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Water-soluble vitamins (B group, C) However, they are not stored and, in excess, are usually simply excreted in the urine. An excess is less frequently critical here – but even here there are limits.
People with limited dietary options or specific dietary patterns (e.g., veganism, strict diets) should pay particular attention to ensuring they consume sufficient amounts of all essential vitamins. While our table shows you which foods contain the most important vitamins, it's equally important to consciously ensure adequate intake in everyday life. This doesn't mean, however, that everyone should indiscriminately take vitamin supplements. Targeted supplementation is only advisable if there is a genuinely increased need or a proven deficiency. Those who eat a balanced diet and consume high-quality foods can, in most cases, already adequately meet their vitamin requirements.
Conclusion: All vitamins in one table – a good overview, but not very helpful on its own.
What are the most important vitamins? Well, all of them – but only up to a certain point. We didn't just want to give you a general idea. all vitamins in one table not only present them, but also give you the knowledge why they are so important and what you should pay attention to.Because conscious nutrition means more than just reading numbers – it's about understanding what your body truly needs and how to best nourish it. This overview provides you with all the information you need – a practical guide to a balanced diet. Whether you meet your needs through food or targeted supplementation, the important thing is to consciously pay attention to what your body actually requires and not simply take every vitamin listed in a table indiscriminately.
