Vitamins << Nutrition Basics << Staying Active and Eating Healthy << womenshealth.gov

About Vitamins

Vitamins are substances found in foods that your body needs for growth and health. There are 13 vitamins your body needs. Each vitamin has specific jobs. Below is a list of the vitamins, some of their actions, and good food sources.

Vitamins, Some of their Actions, and Good Food Sources

Vitamin

Actions

Sources

Needed for vision
Helps your body fight infections
Helps keep your skin healthy

Kale, broccoli, spinach, carrots, squash, sweet potatoes, liver, eggs, whole milk, cream, and cheese.

B₁

Helps your body use carbohydrates for energy
Good for your nervous system

Yeasts, ham and other types of pork, liver, peanuts, whole-grain and fortified cereals and breads, and milk.

B₂

Helps your body use proteins, carbohydrates, and fats
Helps keep your skin healthy

Liver, eggs, cheese, milk, leafy green vegetables, peas, navy beans, lima beans, and whole-grain breads.

B₃

Helps your body use proteins, carbohydrates, and fats
Good for your nervous system and skin

Liver, yeast, bran, peanuts, lean red meats, fish, and poultry.

B₅

Helps your body use carbohydrates and fats
Helps your body make red blood cells

Beef, chicken, lobster, milk, eggs, peanuts, peas, beans, lentils, broccoli, yeast, and whole grains.

B₆

Helps your body use proteins and fats
Good for your nervous system
Helps your blood carry oxygen

Liver, whole grains, egg yolk, peanuts, bananas, carrots, and yeast.

B₉ (folic acid or folate)

Helps your body make and maintain new cells
Prevents some birth defects

Green leafy vegetables, liver, yeast, beans, peas, oranges, and fortified cereals and grain products.

B₁₂

Helps your body make red blood cells
Good for your nervous system

Milk, eggs, liver, poultry, clams, sardines, flounder, herring, eggs, blue cheese, cereals, nutritional yeast, and foods fortified with vitamin B12, including cereals, soy-based beverages, and veggie burgers.

Needed for healthy bones, blood vessels, and skin

Broccoli, green and red peppers, spinach, brussels sprouts, oranges, grapefruits, tomatoes, potatoes, papayas, strawberries, and cabbage.

Needed for healthy bones

Fish liver oil, milk and cereals fortified with vitamin D. Your body can make enough vitamin D if you are exposed to sunlight for about 10-15 minutes twice a week.

Helps prevent cell damage
Helps blood flow
Helps repair body tissues

Wheat germ oil, fortified cereals, egg yolk, beef liver, fish, milk, vegetable oils, nuts, fruits, peas, beans, broccoli, and spinach.

H (biotin)

Helps your body use carbohydrates and fats
Needed for growth of many cells

Liver, egg yolk, soy flour, cereals, yeast, peas, beans, nuts, tomatoes, nuts, green leafy vegetables, and milk.

Helps in blood clotting
Helps form bones

Alfalfa, spinach, cabbage, cheese, spinach, broccoli, brussels sprouts, kale, cabbage, tomatoes, plant oils. Your body usually makes all the vitamin K you need.

Additional Resources

Publications

Calcium and Vitamin D: Important at Every Age - This publication contains information on why vitamin D and calcium are important for your health and your bones.

http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/default.asp

Dietary Supplements - Tips for the Savvy Supplement User - Making Informed Decisions and Evaluating Information - This comprehensive publication discusses points to consider before starting the use of a dietary supplement, such as possible interactions with prescription and over-the-counter (OTC) medications. Also discussed are tips on searching the Web for information on dietary supplements, as well as information on who is responsible for assuring the safety and efficacy of supplements.

http://www.cfsan.fda.gov/~dms/ds-savvy.html

Dietary Supplements: Background Information - This online publication explains what is considered a dietary supplement and how dietary supplements are regulated.

http://ods.od.nih.gov/factsheets/DietarySupplements.asp

Vitamin A and Bone Health - This fact sheet explains how much vitamin A you need, how it affects your bones, how too much can be harmful, and what foods contain vitamin A.

http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/vitamin_a.asp

Vitamin and Mineral Supplement Fact Sheets - This internet site links to fact sheets on essential vitamins and minerals. Each fact sheet explains what the vitamin or mineral is, what the dietary recommendation is, and what foods contain it.

http://dietary-supplements.info.nih.gov/Health_Information/Vitamin_and_Mineral_Supplement_Fact_Sheets.aspx...

What Dietary Supplements Are You Taking? Does Your Health Care Provider Know? It Matters, And Here's Why - This brochure discusses the importance of understanding what type of dietary supplements you are taking as well as how to relay this information to your doctor. It also includes three tools to help you and your doctor manage your dietary supplement and medicine intake.

http://ods.od.nih.gov/pubs/partnersbrochure.asp

http://www.marchofdimes.com/pnhec/173_769.asp

Organizations

= Indicates Federal Resources

Content last updated June 17, 2008.