The Basics of Letter Vitamins: Essential Nutrients for Health

March is National Nutrition Month and a great time to learn more about the basics of nutrition. Sometimes it's easy to make nutrition complicated, but it's not if you just keep it simple.

Vitamins are important nutrients your body gets from the food you eat. They are organic compounds needed in small amounts that play a variety of roles. Sometimes they are called "letter vitamins" because we call them by their letter A, D, K, B, C, and E.

We need different amounts of these vitamins to stay healthy since our bodies either don’t produce them or don’t make enough.

A Breakdown of the Essential Letter Vitamins

Here are the main essential letter vitamins, what they do for your body, and where you can find them in food. The amount you need will vary based on your age, sex, and stage of life. .

Vitamin A

Role: Supports vision, immune function, and skin health.

Food sources: Carrots, sweet potatoes, spinach, kale, liver, eggs, dairy products.

B1 (Thiamin)

Role: Helps convert food into energy so your body can effectively use calories.

Food sources: Whole grains, pork, and legumes.

B2 (Riboflavin)

Role: Supports cell growth and energy production.

Food sources: Dairy, eggs, and green leafy vegetables.

B3 (Niacin):

Role: Aids digestion and skin health, supports nervous system function.

Food sources: Chicken, tuna, peanuts, and whole grains.

B5 (Pantothenic Acid):

Role: Helps with hormone production and fat metabolism.

Food sources: Avocados, sweet potatoes, and eggs.

B6 (Pyridoxine)

Role: Important for brain development and immune function.

Food sources: Bananas, chicken, potatoes, and fortified cereals.

B7 (Biotin):

Role: Essential for hair, skin, and nail health.

Food sources: Eggs, nuts, and salmon.

B9 (Folate/Folic Acid)

Role: Crucial for DNA synthesis and cell growth, especially important during pregnancy.

Food sources: Leafy greens, beans, and fortified cereals.

B12 (Cobalamin)

Role: Supports nerve function and red blood cell production.

Food sources: Meat, fish, dairy, and fortified plant-based foods.

Vitamin C

Role: Immune health, aids in collagen production, and enhances iron absorption.

Food sources: Citrus fruits, strawberries, bell peppers, broccoli, and tomatoes.

Vitamin D

Role: Essential for bone health, helps the body absorb calcium, and supports immune function.

Food sources: Fatty fish (salmon, mackerel), fortified dairy and plant-based milk, eggs, and sun exposure.

Vitamin E

Role: Acts as an antioxidant, protects cells from damage, and supports skin health.

Food sources: Nuts, spinach, avocado, and vegetable oils.

Vitamin K

Role: Essential for blood clotting and bone health.

Food sources: Leafy greens, broccoli, Brussels sprouts, and fermented foods.

Getting Your Essential Vitamins

The first step in meeting your vitamin needs is to try to get them from food. Start by eating a balanced diet rich in fruits, vegetables, whole grains, dairy, and lean protein. You won’t be able to get in 100% of your daily vitamin needs every single day, but you can get close by eating a variety of foods.

Supplements can also help fill in the gaps. You can start with a multivitamin, which will contain most of the essential vitamins you need. Or if you know you might not be getting enough of a specific vitamin, you can take a single vitamin supplement to meet those needs.

This National Nutrition Month, take the time to focus on including a variety of vitamin-rich foods in your diet to support overall health and well-being.

References:

Vitamins. Accessed February 18, 2025. https://medlineplus.gov/ency/article/002399.htm

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