Complete vitamins chart: every vitamin and what it does

A complete vitamins chart lists all 13 essential vitamins. It explains what each one does, where to find it, and how much the body needs daily. Vitamins are organic compounds the body cannot produce in sufficient amounts. They must come from food or, when necessary, supplements. Understanding them helps prevent nutrient deficiencies common in Indian diets, especially among women and children.

What are vitamins and why do they matter?

Vitamins are organic molecules essential to the body in small quantities for proper metabolic function. Unlike macronutrients such as protein, carbohydrates, and fat, vitamins are needed in milligrams or micrograms. Yet their absence can cause serious disease. As noted by MedlinePlus, there are 13 essential vitamins required for the body to work properly.

Vitamins fall into two categories. Fat-soluble vitamins (A, D, E, K) dissolve in fat and can accumulate in the body. Water-soluble vitamins (C and the eight B vitamins) dissolve in water and are not stored. Excess amounts leave through urine, so they need regular replenishment.

Complete vitamins chart: all 13 vitamins at a glance

The table below provides a quick-reference vitamins chart. Daily values are for adults aged 19 and older and are based on guidelines from the NIH Office of Dietary Supplements.

Fat-soluble vitamins

• Vitamin A (retinol, beta-carotene): Supports vision, immune function, skin health, and cell growth. Found in carrots, sweet potatoes, spinach, eggs, and dairy. RDA: 900 mcg (men), 700 mcg (women).
• Vitamin D (cholecalciferol): Aids calcium absorption and bone maintenance. The body produces it when skin is exposed to sunlight. Food sources include fatty fish, fortified milk, and egg yolks. RDA: 15–20 mcg (600–800 IU).
• Vitamin E (tocopherol): Acts as an antioxidant protecting cells from damage. Found in sunflower seeds, almonds, spinach, and vegetable oils. RDA: 15 mg.
• Vitamin K: Essential for blood clotting and bone health. Found in green leafy vegetables like kale, broccoli, and spinach. AI: 120 mcg (men), 90 mcg (women).

Water-soluble vitamins: the B complex

• Vitamin B1 (thiamine): Helps convert carbohydrates into energy. Important for nerve and heart function. Found in whole grains, pork, legumes, and fortified cereals. RDA: 1.2 mg (men), 1.1 mg (women).
• Vitamin B2 (riboflavin): Supports body growth, red blood cell production, and energy metabolism. Found in eggs, organ meats, lean meats, milk, and green vegetables. RDA: 1.3 mg (men), 1.1 mg (women).
• Vitamin B3 (niacin): Important for cell development, energy release, and healthy skin. Found in poultry, beef, fish, nuts, legumes, and grains. RDA: 16 mg (men), 14 mg (women).
• Vitamin B5 (pantothenic acid): Essential for metabolising food and producing hormones and cholesterol. Found in almost all foods, especially mushrooms, avocados, chicken, and whole grains. AI: 5 mg.
• Vitamin B6 (pyridoxine): Plays a role in protein metabolism, immune function, and red blood cell formation. Found in fish, potatoes, bananas, chickpeas, and poultry. RDA: 1.3–1.7 mg.
• Vitamin B7 (biotin): Helps the body turn fats, carbohydrates, and proteins into energy. Essential for healthy hair and nails. Found in egg yolks, nuts, seeds, salmon, and whole grains. AI: 30 mcg.
• Vitamin B9 (folate/folic acid): Needed for DNA production, red blood cell formation, and preventing neural tube defects during pregnancy. Found in dark leafy greens, legumes, asparagus, and fortified grains. RDA: 400 mcg DFE. For more detail on folate during pregnancy, read the guide on folate vs folic acid in pregnancy.
• Vitamin B12 (cobalamin): Crucial for red blood cell formation, nervous system health, and DNA synthesis. Naturally found only in animal foods such as meat, fish, poultry, milk, and eggs. Plant-based eaters should consider fortified foods or supplements. RDA: 2.4 mcg.

Vitamin C (ascorbic acid)

Vitamin C supports immune function, aids iron absorption, promotes collagen formation, and acts as an antioxidant. Found in citrus fruits, bell peppers, strawberries, broccoli, and tomatoes. RDA: 90 mg (men), 75 mg (women). People who smoke need 35 mg more per day.

How vitamins work in the body

Each vitamin performs a distinct role, but many work together. Vitamin D helps the body absorb calcium for strong bones. Vitamin C enhances iron absorption, which is especially relevant for those dealing with anemia caused by iron deficiency. The B complex vitamins function as enzyme cofactors, converting the food eaten into usable energy.

Fat-soluble vitamins A, D, and B12 can be stored in the liver for months or even years. Water-soluble vitamins, however, are not stored (except B12) and must be consumed regularly. This is why daily dietary variety matters.

Vitamin deficiency: a serious concern in India

Micronutrient deficiency remains a widespread public health issue in India. A systematic review published in the Journal of Nutritional Science estimated that iron deficiency affects about 54% of the population, vitamin D deficiency about 61%, and vitamin B12 deficiency about 53%. Folic acid deficiency was estimated at 37%.

Several factors drive these numbers. Vegetarian diets, while rich in many nutrients, can fall short on vitamin B12 since it occurs naturally only in animal foods. Limited sun exposure despite India's tropical climate, indoor lifestyles, and low consumption of fortified foods contribute to vitamin D deficiency. Women of reproductive age and children are at highest risk for iron and folate deficiencies.

Recognising the signs of nutrient deficiency early allows timely dietary corrections and prevents long-term health complications.

Best food sources for each vitamin

A diverse diet is the most reliable way to meet daily vitamin needs. Below are practical, easy-to-find food sources grouped by vitamin.

• Vitamin A: Carrots, sweet potatoes, mangoes, spinach, eggs, milk.
• Vitamin D: Sunlight exposure, fatty fish (salmon, mackerel), fortified milk, egg yolks.
• Vitamin E: Sunflower seeds, almonds, peanuts, spinach, vegetable oils.
• Vitamin K: Kale, broccoli, spinach, Brussels sprouts, green peas.
• B1 (thiamine): Whole grains, pork, black beans, sunflower seeds.
• B2 (riboflavin): Eggs, milk, lean meats, asparagus, fortified cereals.
• B3 (niacin): Chicken, tuna, peanuts, mushrooms, green peas.
• B5 (pantothenic acid): Avocados, mushrooms, chicken, potatoes, whole grains.
• B6 (pyridoxine): Chickpeas, bananas, potatoes, fish, poultry.
• B7 (biotin): Egg yolks, almonds, whole grains, salmon, sweet potatoes.
• B9 (folate): Spinach, lentils, asparagus, fortified cereals, oranges.
• B12 (cobalamin): Fish, meat, poultry, milk, fortified plant milks.
• Vitamin C: Oranges, bell peppers, guava, amla, strawberries, broccoli.

Whole grains and millets are also good carriers of several B vitamins. Choosing a multigrain atta with the right ingredients can contribute meaningfully to daily B vitamin intake when rotis are a staple part of the meal.

How much of each vitamin do you need daily?

The Recommended Dietary Allowance (RDA) is the average daily intake sufficient to meet the nutrient requirements of 97–98% of healthy individuals. Adequate Intake (AI) is used when evidence is insufficient to establish an RDA. These values are set by the U.S. FDA and the National Academies of Sciences.

Here is a summary of adult daily values for all 13 vitamins.

• Vitamin A: 900 mcg RAE (men), 700 mcg RAE (women)
• Vitamin D: 15 mcg (600 IU), rising to 20 mcg (800 IU) after age 70
• Vitamin E: 15 mg
• Vitamin K: 120 mcg (men), 90 mcg (women)
• Vitamin B1: 1.2 mg (men), 1.1 mg (women)
• Vitamin B2: 1.3 mg (men), 1.1 mg (women)
• Vitamin B3: 16 mg NE (men), 14 mg NE (women)
• Vitamin B5: 5 mg (AI)
• Vitamin B6: 1.3 mg, increasing to 1.7 mg for men over 50
• Vitamin B7: 30 mcg (AI)
• Vitamin B9: 400 mcg DFE, 600 mcg DFE during pregnancy
• Vitamin B12: 2.4 mcg
• Vitamin C: 90 mg (men), 75 mg (women)

Pregnant and breastfeeding women need higher amounts of several vitamins, especially folate, B12, and vitamin D. A detailed look at nutrition during breastfeeding covers these increased requirements.

Common mistakes with vitamin intake

Many people make errors that reduce the benefits of their vitamin intake. Here are the most frequent ones.

• Relying only on supplements: Vitamins from whole foods are absorbed more efficiently. Supplements should fill gaps, not replace meals.
• Ignoring fat with fat-soluble vitamins: Vitamins A, D, E, and K need dietary fat for absorption. Taking them on an empty stomach reduces their effectiveness.
• Overcooking vegetables: Water-soluble vitamins like C and B vitamins break down with heat. Light cooking methods preserve more nutrients.
• Assuming more is better: Excess fat-soluble vitamins can accumulate and become toxic. Always stay within the Tolerable Upper Intake Level (UL).
• Skipping variety: No single food provides all 13 vitamins. A diverse diet is essential.

Who needs to pay extra attention to vitamins?

Pregnant women require more folate, iron, and vitamin D. Deficiency in folate during early pregnancy is linked to neural tube defects. Older adults often struggle with vitamin B12 absorption and need higher vitamin D for bone health. Vegetarians and vegans are at higher risk for B12 deficiency because natural B12 sources are animal-based.

Children need adequate vitamins A and D for proper growth. Calcium and vitamin D together are critical for developing strong bones. For parents looking to improve children's nutrition, exploring options like calcium and protein for strong bones in children can be helpful.

People with thyroid conditions may need to monitor their intake of certain vitamins and minerals more carefully. Selenium and vitamin D both play roles in thyroid health.

Frequently asked questions

How many vitamins does the human body need?

The human body needs 13 essential vitamins: A, C, D, E, K, and the eight B vitamins (B1, B2, B3, B5, B6, B7, B9, B12). These cannot be produced by the body in adequate amounts and must come from the diet.

Can I get all my vitamins from food alone?

For most healthy adults, a varied diet rich in fruits, vegetables, whole grains, lean proteins, and dairy provides enough of all 13 vitamins. Exceptions include vitamin D (which often requires sunlight) and vitamin B12 for strict vegetarians.

What is the difference between fat-soluble and water-soluble vitamins?

Fat-soluble vitamins (A, D, E, K) are stored in fatty tissues and the liver. Water-soluble vitamins (C and B complex) dissolve in water and are excreted through urine. Water-soluble vitamins must be consumed more frequently.

What happens if I take too many vitamins?

Excess water-soluble vitamins are generally excreted. However, excess fat-soluble vitamins can build up in the body and cause toxicity. For example, too much vitamin A can damage the liver. Always follow recommended upper limits.

Which vitamin deficiencies are most common in India?

Iron, vitamin D, vitamin B12, and folate deficiencies are most common. Studies estimate vitamin D deficiency at around 61% and vitamin B12 deficiency at about 53% of the population. Iron deficiency affects roughly 54% of people, with pregnant women at highest risk.