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what are vitamins?

Vitamins are tiny nutrients your body needs in small amounts so it can grow, repair itself, make energy, and stay healthy, but most of them can’t be made by your body and must come from food or supplements.

What are vitamins, in plain language?

Think of vitamins as little helpers that keep your body’s systems running smoothly: your eyes seeing, your blood clotting, your skin healing, your nerves firing, and your immune system fighting infections. They are different from carbs, proteins, and fats because you only need tiny amounts, but missing them can cause serious problems over time.

A simple way to picture it: carbs, fats, and proteins are the “fuel” and “building materials,” while vitamins are the “maintenance crew” making sure everything works correctly.

Key points:

  • They are organic compounds (carbon-based) needed in small amounts.
  • Your body usually cannot make enough of them, so you must get them from food or supplements.
  • Lack of a vitamin over time can cause deficiency diseases (like scurvy from too little vitamin C or night blindness from too little vitamin A).

The two big groups of vitamins

Vitamins are usually grouped by how your body handles them: water-soluble or fat-soluble.

Water-soluble vitamins

These dissolve in water and are not stored very well in the body, so you need them regularly in your diet. Extra amounts are usually excreted in urine rather than stored.

Water‑soluble vitamins include:

  • Vitamin C
  • B‑complex vitamins:
    • B1 (thiamin)
    • B2 (riboflavin)
    • B3 (niacin)
    • B5 (pantothenic acid)
    • B6 (pyridoxine and related forms)
    • B7 (biotin)
    • B9 (folic acid/folate)
    • B12 (cobalamin)

What they generally help with:

  • Turning food into energy (many B vitamins act as coenzymes in metabolism).
  • Keeping nerves and the brain working properly (B1, B6, B12).
  • Making healthy blood cells (folate and B12).
  • Supporting skin, digestive tract, and overall cell growth and repair.
  • Vitamin C also acts as an antioxidant and helps make collagen, which supports skin, blood vessels, and wound healing.

Fat-soluble vitamins

These dissolve in fat, are absorbed along with dietary fat, and can be stored in the body (mainly in the liver and fatty tissues). Because they are stored, you don’t need them as often, but very high intakes over time can lead to toxicity.

Fat‑soluble vitamins include:

  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K

What they generally help with:

  • Vitamin A: vision (especially night vision), skin and mucous membranes, growth, and immune function.
  • Vitamin D: helps control calcium and phosphorus levels and keeps bones and teeth strong.
  • Vitamin E: acts as an antioxidant, protecting cell membranes from damage.
  • Vitamin K: helps your blood clot properly and supports bone health.

Why vitamins matter for health

If a specific vitamin is missing for a long time, a typical deficiency disease appears. A few classic examples:

  • Low vitamin A → vision problems, especially night blindness, and higher infection risk.
  • Low vitamin C → scurvy: bleeding gums, joint pain, poor wound healing.
  • Low vitamin D → soft, weak bones (rickets in children, osteomalacia in adults).
  • Low B12 or folate → certain types of anemia and neurological problems.

On the flip side, getting enough vitamins:

  • Supports normal growth and development in children.
  • Helps maintain energy levels, mood, and cognitive function.
  • Reduces risk of some deficiency-related conditions and supports overall immune and metabolic health.

Common sources of vitamins

You can get all essential vitamins from a balanced diet that includes a mix of plant and animal foods.

Some typical food sources:

  • Vitamin A: liver, eggs, dairy, and orange or dark‑green vegetables (carrots, sweet potatoes, spinach).
  • Vitamin D: oily fish, egg yolks, fortified milk and cereals, and sunlight exposure which allows skin to produce vitamin D.
  • Vitamin E: vegetable oils, nuts, seeds, and green leafy vegetables.
  • Vitamin K: green leafy vegetables (spinach, kale), some vegetable oils.
  • B vitamins: whole grains, meat, fish, eggs, dairy, legumes, leafy greens.
  • Vitamin C: citrus fruits, berries, kiwifruit, peppers, and other fruits and vegetables.

Supplements can help if:

  • Your diet is very limited (for example, due to medical conditions or severe dietary restrictions).
  • You have absorptive problems (certain gut diseases, some medications).
  • You are in a group with higher needs (e.g., pregnancy and folic acid).

But high-dose supplements are not automatically “better” and can sometimes be risky, especially for fat-soluble vitamins A, D, E, and K.

Mini FAQ and quick recap

Are vitamins the same as minerals?
No. Vitamins are organic compounds, while minerals like iron, zinc, and calcium are inorganic elements, but both are essential micronutrients.

Can my body make vitamins on its own?
For most vitamins, no; your body either can’t make them or makes too little, so diet (or supplements) must supply them. Vitamin D is a partial exception, because your skin can produce it from sunlight.

Do I need a multivitamin?
Many healthy people can get enough vitamins from a varied diet, but some individuals benefit from supplements depending on diet, health conditions, and life stage. It is best to discuss specific supplements with a healthcare professional.

TL;DR: Vitamins are tiny, essential nutrients your body mostly cannot make on its own, so you must get them from food (and sometimes supplements). They come in water‑soluble and fat‑soluble forms and help with everything from making energy and blood cells to supporting vision, bones, immunity, and wound healing.

Information gathered from public forums or data available on the internet and portrayed here.