Many people tell us that we should be eating meat, fruits, and vegetables to take advantage of its 13 vitamins. But, do you actually know what these 13 vitamins are and what they do for your body? If you don’t, you really should. It’ll open your eyes to just how essential these 13 vitamins are to your body.

It will also explain problems that you may not even realize you have. Are you always tired? Are you always down in the dumps? Or are you not healing as quickly as you should? Load up on those 13 vitamins and see where they take you!


1. Vitamin A (Retinol)

Vitamin A is essential for your cell growth and development. It strengthens the health of a lot of things around your body including your skin, hair, bones, nails, and more.

Indeed, Vitamin A is perhaps best associated with improved eyesight. The British government famously declared that carrots were the reason behind their pilots’ great night vision during World War II, shooting down German warplanes. And while that myth has since been debunked, Vitamin A’s role in healthy vision is undeniable.


2. Vitamin B1 (Thiamine)

Vitamin B1 is incredibly important for your metabolism. It allows your body to convert carbohydrates to energy to last you throughout the day. It cannot be stored in the body itself, so you need to eat food rich in it to help build muscles and boost the nervous system. In fact, high-performing athletes often take Vitamin B1 to help improve their abilities.


3. Vitamin B2 (Riboflavin)

Vitamin B2, like B1, helps boost your metabolism by breaking down carbohydrates. Additionally, Vitamin B2 is also great for breaking down proteins and fats. It is one of the more important nutrients your body needs as it is directly involved with other nutrient absorption.

Riboflavin deficiency is one of the leading causes of miscarriages among pregnant women. It also deters the proper growth and development of an infant and prolongs proper postpartum recovery. Did you know that the reason why formulas aren’t typically stored in glass containers is because of Vitamin B2? It’s inactivated by light!


4. Vitamin B3 (Niacin)

Besides playing a role in converting food to energy, Vitamin B3 is also crucial in cell reproduction. Not only does it encourage it, but it also promotes proper DNA replication. That’s why you might recognize niacin as a key ingredient in many skincare products. Dab a bit on your face every day, you can get smoother, blemish-free skin!


5. Vitamin B5 (Pantothenic Acid)

Vitamin B5 helps your body produce more red blood cells, which help to bring oxygen all over the body. It also promotes the secretion of both stress-related hormones when faced with common phobias and sex-related hormones, which is probably why this nutrient is sometimes also called the “stress acid”.

Pantothenic acid is derived from the Greek word ‘pantos’, meaning ‘everywhere’. Vitamin B5 is available everywhere in foods, so deficiency is pretty rare. It can be found in fresh meats, vegetables, and unprocessed carbohydrates.


6. Vitamin B6 (Pyridoxine)

Vitamin B6 helps your brain develop normally and prevents any diseases from afflicting it. It also helps your nervous and immune systems function properly.

Additionally, Vitamin B6 is known to be effective for pregnant women suffering from morning sickness. If you’re having bad bouts of morning sickness, your doctor might prescribe you Vitamin B6 supplements to counter it.


7. Vitamin B7 (Biotin)

Not only is Vitamin B7 important to our nervous system just like every other B vitamin is, but it’s also important for our liver’s metabolism. It helps reduces degeneration caused by fat around the liver and leukocytic infiltration.

Like niacin, biotin is also a common ingredient found in the beauty industry. It has long since been associated with stronger hair and nails. It helps your cells grow prosperously and properly.


8. Vitamin B9 (Folic Acid)

Vitamin B9 or folic acid is one of the most important nutrients for your mental and emotional health. Studies have shown that people with depression are likelier to have lower levels of Vitamin B9 in their bodies. They also increase the production of serotonin, dopamine, and norepinephrine. These chemicals are neurotransmitters that play a significant role in your mental well-being.

In addition to that, folic acid is super important during pregnancy as well. Lack of Vitamin B9 can lead to birth defects such as cleft lip and neural tube defects that might make the baby paralyzed.


9. Vitamin B12 (Cobalamin)

The last B vitamin on the list, Vitamin B12 packs a massive punch by being a combination of all the previous 13 vitamins. It improves the function of your brain, mind, bones, blood, heart, metabolism, skin, hair, and nails. It also helps prevent macular degeneration or conditions that affect your eyesight as you get older.


10. Vitamin C (Ascorbic Acid)

Vitamin C is a nutrient that serves as a building block for many things in the body. It helps form blood vessels, cartilage, muscles, and collagen. Indeed, Vitamin C deficiency is called scurvy. This awful disease causes extreme pain in the limbs, spontaneous bleeding, and loss of teeth.

Additionally, Vitamin C is very much-needed for your immune system to fight off any foreign body. That’s why many people recommend drinking orange or lemon juice whenever you’re down with something. Vitamin C hastens the recovery process.

It’s also great if you’re suffering from allergies. Vitamin C is a natural antihistamine and can prevent dog allergies and cat allergies.


11. Vitamin D (Calciferol)

Nothing builds stronger bones and teeth than Vitamin D does. It helps strengthen weak and brittle bones. Vitamin D can also alleviate symptoms of osteoporosis, joint stiffness, bone pain, and more. It also helps to boost the immune system and prevent diseases like cancer, diabetes, and asthma.

Thankfully, Vitamin D is produced naturally by our bodies when we’re exposed to sunlight. So, step outside, get some fresh air, and soak up all that Vitamin D!


12. Vitamin E (Tocopherol)

Like all other vitamins on the list, Vitamin E is essential for your blood, brain, skin, and vision. However, the edge Vitamin E has over the others is its antioxidant properties. This helps flush out harmful free radicals in the body. These free radicals lead to life-threatening diseases like cancer, diabetes, heart failure, and more.

Scientists suggest Vitamin E is best taken from foods rather than supplements. They say it’s more effective for preventing diseases that way. Sources of Vitamin E include canola oil, olive oil, and nuts like almonds and peanuts.


13. Vitamin K

Vitamin K is a fat-soluble vitamin that aids in blood clotting and bone building. There are two kinds: phylloquinones and menaquinones. The former can be found with leafy green vegetables such as kale, spinach, and lettuce. The latter, on the other hand, can be found in fermented foods like kimchi and sauerkraut.

This vitamin can be found everywhere in the body. It’s in the heart, brain, liver, pancreas, and more. It also excretes very quickly. You must have a regular intake of it to maintain good health.