Main Types of Vitamins

Vitamin	Type	Functions	Sources
Vitamin A (Retinol)	Fat-soluble	- Promotes good vision (especially night vision) - Supports immune function - Maintains healthy skin and tissues	Liver, carrots, sweet potatoes, spinach, eggs
Vitamin D (Calciferol)	Fat-soluble	- Helps the body absorb calcium and phosphorus - Strengthens bones and teeth - Supports immune system	Sunlight, fatty fish, fortified dairy products, egg yolks
Vitamin E (Tocopherol)	Fat-soluble	- Acts as an antioxidant - Protects cells from damage - Strengthens the immune system	Nuts, seeds, vegetable oils, leafy greens
Vitamin K (Phylloquinone)	Fat-soluble	- Essential for blood clotting - Supports bone health	Leafy greens (spinach, kale), broccoli, Brussels sprouts
Vitamin B1 (Thiamine)	Water-soluble	- Converts carbohydrates into energy - Supports nerve function	Whole grains, pork, legumes, nuts
Vitamin B2 (Riboflavin)	Water-soluble	- Helps with energy production - Maintains healthy skin and eyes	Dairy, eggs, leafy greens, lean meats
Vitamin B3 (Niacin)	Water-soluble	- Aids in energy production - Supports digestive and nervous system health	Poultry, fish, whole grains, peanuts
Vitamin B5 (Pantothenic Acid)	Water-soluble	- Helps produce hormones - Converts carbohydrates, fats, and proteins into energy	Meat, eggs, whole grains, avocados
Vitamin B6 (Pyridoxine)	Water-soluble	- Supports brain health - Helps produce neurotransmitters and red blood cells	Poultry, bananas, potatoes, fortified cereals
Vitamin B7 (Biotin)	Water-soluble	- Supports metabolism of fats, carbohydrates, and proteins - Promotes healthy hair, skin, and nails	Eggs, nuts, whole grains, sweet potatoes
Vitamin B9 (Folate/Folic Acid)	Water-soluble	- Supports DNA synthesis and cell growth - Crucial for fetal development during pregnancy	Leafy greens, legumes, citrus fruits, fortified cereals
Vitamin B12 (Cobalamin)	Water-soluble	- Aids in red blood cell production - Supports brain and nerve function	Meat, fish, dairy, fortified cereals
Vitamin C (Ascorbic Acid)	Water-soluble	- Acts as an antioxidant - Boosts immune function - Aids in collagen production and wound healing	Citrus fruits, bell peppers, strawberries, broccoli

✅ Key Points:

Fat-soluble vitamins (A, D, E, K) are stored in the body and can build up to toxic levels if overconsumed.
Water-soluble vitamins (B-complex and C) are not stored in the body and need to be replenished regularly through diet.