Types of Vitamins & Their Functions for Better Health
Vitamins play a big role in keeping the body healthy, energetic, and functioning smoothly. From supporting immunity and vision to strengthening bones, each vitamin has a unique job to do. However, if you are wondering what are the different types of vitamins, they are broadly classified into two main types: fat-soluble and water-soluble vitamins.
While fat-soluble vitamins include A, D, E, and K, water-soluble vitamins include vitamin C and the B-complex vitamins. Continue reading this blog to understand how the types of vitamins can help you make more balanced nutritional choices.
How Many Types of Vitamins are There?
There are generally 13 types of essential vitamins which your body needs to function efficiently. However, these 13 types are categorised into two groups: water-soluble vitamins and Fat-soluble vitamins. Have a look at the details of these vitamins below.
1. Water-soluble Vitamins
These types of vitamins generally dissolve in water and pass directly into your bloodstream during digestion. While they generally travel freely in your body, the parts of them that are not used pass through the kidneys and leave the body as urine or stool. As a result, these vitamins have a very low risk of toxicity. In fact, you must consume these vitamins regularly.
- Water-soluble Vitamin Names: Vitamin C and the 8 vitamin B-complex, including Vitamin B1, B2, and B9.
2. Fat-soluble Vitamins
The fat-soluble vitamins are essential nutrients that dissolve in dietary fat and oil rather than water. These types of vitamins need bile acids to be absorbed through your gut into your lymphatic system. In fact, since they are stored in the body's liver and fatty tissues for long periods, you do not need to consume them every single day.
- Fat-soluble Vitamins Names: Vitamin A, D, E, and K.
What are the Scientific Names and Sources of Essential Vitamins?
The vitamins and their types also have different plant-based and animal-based sources. The table below showcases the vitamins list along with their scientific name and source.
1. Water-soluble Vitamins: Scientific Names & Food Sources
Here are the 9 types of water-soluble vitamins with the scientific name and source of consumption.
| Common name | Scientific name | Source |
| Vitamin C | Ascorbic acid | Citrus fruits, such as oranges, lemons, as well as strawberries, and broccoli |
| Vitamin B1 | Thiamine | Whole grains like brown rice, oats, and legumes like black beans and lentils. |
| Vitamin B2 | Riboflavin | Spinach, yoghurt, eggs, mushrooms, cheese, almonds, and sunflower seeds. |
| Vitamin B3 | Niacin | Meat, fish, whole-grain or enriched breads and cereals, peanuts, and avocados. |
| Vitamin B5 | Pantothenic Acid | Milk, yoghurt, egg yolks, Broccoli, sweet potatoes, mushrooms, and beans. |
| Vitamin B6 | Pyridoxine | Chickpeas, salmon, and chicken breast, as well as bananas and potatoes. |
| Vitamin B7 | Biotin | Sweet potatoes, mushrooms, spinach, broccoli, avocados, along with chicken liver and milk. |
| Vitamin B9 | Folate / Folic Acid | Leafy green vegetables and legumes, seeds, orange juice, and liver. |
| Vitamin B12 | Cobalamin | Poultry, Eggs, Fish, and plant milks made with soy, almond, or oat. |
2. Fat-soluble Vitamins: Scientific Names & Food Sources
From the given section, check out the 4 different fat-soluble vitamins, their scientific names, and food sources.
| Common name | Scientific name | Source |
| Vitamin A | Retinol | Sweet potatoes, carrots, and leafy greens and fruits like spinach, kale, mangoes, and papaya |
| Vitamin D | Calciferol | Egg yolks, liver, fatty fish, fortified milk, fortified margarine. |
| Vitamin E | Tocopherol | Plant oils, nuts, and seeds, including wheat germ oil, sunflower oil, almonds, peanuts, and avocado. |
| Vitamin K | Phytonadione | Green leafy vegetables, like kale and spinach, as well as other green vegetables such as broccoli, Brussels sprouts, and asparagus. |
What are the Benefits of Water-soluble Vitamins?
Now that you know the classification of vitamins, explore the key benefits you can get from the water-soluble vitamins.
- Vitamin C: This powerhouse nutrient boosts your immune system, builds strong collagen for radiant skin, and fights free radicals as a potent antioxidant.
- Vitamin B1: Among all types of vitamins, it works incredibly to improve your metabolism and keeps you energetic throughout the day.
- Vitamin B2: By regulating your levels of the amino acid homocysteine, this vitamin prevents blood clots or blood vessel blockages in your body.
- Vitamin B3: Vitamin B3 helps the body convert food into energy and supports nervous system and skin health. Therapeutic doses should only be used under medical supervision.
- Vitamin B5: Part of an enzyme, this type of vitamin-rich food is needed for energy metabolism by making and breaking down fats.
- Vitamin B6: Vitamin B2 supports energy production and contributes to normal cellular function. It also plays a role in homocysteine metabolism.
- Vitamin B7: Notable as a common ingredient in skincare products, this vitamin plays an important role in maintaining healthy hair, skin, and nails. In fact, it also converts carbohydrates, fats and proteins into energy.
- Vitamin B9: While this vitamin is essential for making red blood cells and DNA, it also plays a crucial role in healthy fetal development during pregnancy.
- Vitamin B12: With this type of vitamin, your body can produce red blood cells, supports healthy brain function, and can keep your vision strong.
What are the Benefits of Fat-soluble Vitamins?
The fat-soluble types of vitamins and their functions generally offer numerous health benefits, such as supporting healthy vision and strong bones, as discussed below.
- Vitamin A: Vitamin A supports normal vision by contributing to retinal function and maintaining the health of the eye's surface tissues.
- Vitamin D: By regulating the circulating levels of calcium and phosphorus, this essential vitamin plays a major role in building strong bones. In fact, apart from enhancing bone health, it also boosts your immune system.
- Vitamin E: Acts as a powerful antioxidant, this vitamin protects cell membranes from damage caused by free radicals. Excessive vitamin E supplementation may increase the risk of bleeding and should be taken cautiously, especially in individuals using anticoagulant medicines.
- Vitamin K: When you get a cut, this vitamin helps to stop bleeding with its ability to ensure proper blood clotting. In fact, without adequate vitamin K, there is a high chance of excessive bleeding that can eventually lead to death.
Final Words
Since the types of vitamins have different functions and benefits, you must include them in your diet based on your body type and dietary needs. In most cases, it is recommended to have a balanced diet rich in fruits, vegetables, whole grains, legumes, nuts, and other nutrient-dense foods to obtain all the essential vitamins.
However, if you are uncertain about building a diet that satisfies your exact nutritional needs, consult a certified healthcare professional to get personalised advice.
Reader Information: This article is intended for general educational purposes only. Nutritional requirements vary by age, lifestyle, and medical condition, so consult a qualified healthcare professional before making significant dietary changes or taking vitamin supplements.
