A look at ten vitamins, their roles, and their food sources

Vitamins are essential micronutrients that support a wide range of physiological functions. While they are only needed in small amounts, they are vital for growth, immunity, and overall health. A balanced and varied diet provides the necessary intake, but understanding what vitamins do and where to find them can help identify any gaps.

Key vitamins and where to find them

1. Vitamin A – Supports vision, immunity and skin health. Found in liver, eggs, cheese, and orange or dark green vegetables such as carrots and spinach.
2. Vitamin B1 – Thiamine – Helps convert food into energy and supports the nervous system. Sources include wholegrains, nuts, seeds, meat and fortified cereals.
3. Vitamin B2 – Riboflavin – Vital for energy release and healthy skin. Found in milk, eggs, oily fish, mushrooms and almonds.
4. Vitamin B3 – Niacin – Aids in energy production and nervous system function. Present in poultry, fish, meat, wholegrains and peanuts.
5. Vitamin B6 – Involved in red blood cell formation and hormone regulation. Found in poultry, fish, bananas, soya beans and fortified cereals.
6. Folic acid – Vitamin B9 – Essential during pregnancy for neural development and helps reduce tiredness. Sources include leafy greens, beans, citrus fruits and fortified cereals.
7. Vitamin B12 – Important for red blood cell production and nerve function. Found in meat, dairy products, eggs and fortified plant-based alternatives.
8. Vitamin C – Strengthens the immune system and aids collagen formation. Abundant in citrus fruits, berries, peppers and tomatoes.
9. Vitamin D – Promotes calcium absorption and supports bones and muscles. Found in oily fish, eggs and fortified spreads; also synthesised through sunlight. The NHS recommends supplements in winter.
10. Vitamin E – Protects cells from oxidative stress. Sources include nuts, seeds, vegetable oils and avocados.

Supporting a balanced intake

Maintaining adequate levels of vitamins usually comes from a healthy, varied diet. However, individuals with restricted diets may need additional support. Multivitamins such as this example https://www.vitortho.co.uk/supplements/categories/multivitamins/ can help maintain balance when intake is inconsistent.

Multi vitamins can offer a convenient safety net, but they should complement, not replace, whole foods in the diet.