Vitamins are very confusing for most. There are all these options and benefits, but more often than not, we don’t know how and when to use them. Let’s break it down:

Vitamins are grouped into 2 categories: Fat-soluble (stored in fatty tissue) and Water-soluble (must be used right away with the exception of B12).

There are 13 vitamins that the body absolutely needs. Below, the vitamins listed in blue represent water-soluble vitamins, while the rest are fat-soluble. We’ve included the vitamins main functions as well:

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Vitamin A: For healthy teeth, bones, and skin.

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Vitamin C: For healthy teeth, gums. Helps with healing wounds.

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Vitamin D: Aids in acquiring calcium for teeth and bones.

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Vitamin E: Helps form red blood cells.

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Vitamin K: Aids in injury response.

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All B vitamins convert carbs to energy. They also…

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Vitamin B1: For a healthy nervous system and reduction of stress.

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Vitamin B2: Produces blood cells and helps the body grow.

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Vitamin B3: For healthy nerves and skin.

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Pantothenic acid (B5): Reduction of stress, hair loss, and heart problems.

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Biotin (B7): For healthy hair, skin, nails, and metabolism.

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Vitamin B6: For healthy brain function and eye health.

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Vitamin B12: Essential for the brain, improved sleeping patterns, skin.

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Folate (folic acid and B9): Essential during pregnancy, creates genetic material.

A good rule of thumb to obtain these daily vitamins is by eating a balanced diet and being mindful of what you are getting too much of or not enough of. Supplements can be taken to ensure balance. Seems obvious; however, it becomes complicated once you are faced with the task of determining what that diet is. To help you, we’ve listed a few foods associated with each vitamin on the following page.

Always consult your physician before beginning any nutrition or fitness program, especially if you are currently being treated for any illness or medical condition, taking prescription medication, or following a doctor recommended diet.