Vitamins are organic compounds your body needs in small amounts to function properly. They support immunity, energy production, bone strength, brain health, and much more. A deficiency in even one vitamin can affect your overall well-being.
This cheat sheet breaks down 20 essential vitamins and vitamin-like nutrients, their benefits, food sources, and deficiency signs—simple and practical.
🧬 Fat-Soluble Vitamins (Stored in the Body)
1. Vitamin A
Benefits: Vision, immune system, skin health
Sources: Carrots, sweet potatoes, liver, spinach
Deficiency signs: Night blindness, dry skin
2. Vitamin D
Benefits: Bone strength, calcium absorption, immunity
Sources: Sunlight, fatty fish, egg yolk
Deficiency signs: Weak bones, fatigue
3. Vitamin E
Benefits: Antioxidant, protects cells
Sources: Nuts, seeds, vegetable oils
Deficiency signs: Muscle weakness, nerve issues
4. Vitamin K
Benefits: Blood clotting, bone health
Sources: Leafy greens, broccoli
Deficiency signs: Easy bruising, bleeding
💧 Water-Soluble Vitamins (Need Daily Intake)
5. Vitamin C
Benefits: Immunity, collagen formation, wound healing
Sources: Oranges, strawberries, peppers
Deficiency signs: Weak immunity, bleeding gums
🔋 B-Complex Vitamins (Energy & Nerves)
6. Vitamin B1 (Thiamine)
Benefits: Energy metabolism, nerve function
Sources: Whole grains, legumes
Deficiency signs: Fatigue, nerve damage
7. Vitamin B2 (Riboflavin)
Benefits: Energy production, skin health
Sources: Dairy, eggs, almonds
Deficiency signs: Cracked lips, sore throat
8. Vitamin B3 (Niacin)
Benefits: Digestion, nervous system
Sources: Meat, fish, peanuts
Deficiency signs: Skin problems, confusion
9. Vitamin B5 (Pantothenic Acid)
Benefits: Hormone production, energy
Sources: Avocado, mushrooms
Deficiency signs: Rare—fatigue
10. Vitamin B6
Benefits: Brain development, mood regulation
Sources: Bananas, poultry, potatoes
Deficiency signs: Depression, anemia
11. Vitamin B7 (Biotin)
Benefits: Hair, skin, nails
Sources: Eggs, nuts, seeds
Deficiency signs: Hair loss, skin rash
12. Vitamin B9 (Folate)
Benefits: DNA formation, pregnancy health
Sources: Leafy greens, legumes
Deficiency signs: Anemia, birth defects
13. Vitamin B12
Benefits: Red blood cells, nerve health
Sources: Meat, fish, dairy
Deficiency signs: Fatigue, numbness
⚙️ Vitamin-Like Essential Nutrients
14. Choline
Benefits: Brain function, liver health
Sources: Eggs, meat, soy
Deficiency signs: Fatty liver
15. Inositol
Benefits: Cell signaling, mood support
Sources: Fruits, beans, grains
Deficiency signs: Rare
16. Beta-Carotene
Benefits: Antioxidant, vitamin A precursor
Sources: Carrots, pumpkin
Deficiency signs: Vision issues
17. L-Carnitine
Benefits: Fat metabolism, energy
Sources: Red meat, dairy
Deficiency signs: Muscle weakness
18. Alpha-Lipoic Acid
Benefits: Blood sugar control, antioxidant
Sources: Spinach, broccoli
Deficiency signs: Rare
19. Coenzyme Q10 (CoQ10)
Benefits: Heart health, energy production
Sources: Fish, organ meats
Deficiency signs: Fatigue
20. Vitamin P (Bioflavonoids)
Benefits: Supports vitamin C, circulation
Sources: Citrus fruits
Deficiency signs: Weak capillaries
✅ Final Tips
Eat a varied, balanced diet to cover most vitamin needs
Supplements can help—but should not replace food
Excess intake of fat-soluble vitamins can be harmful
Always consult a healthcare professional if you suspect deficiency