In the pursuit of health and wellness, the world of vitamins can often seem like an overwhelming labyrinth. With so many letters and numbers thrown around, it’s easy to feel lost in a sea of supplements. But fear not, for we’re here to demystify the realm of vitamins and arm you with the knowledge you need to make informed choices about your wellbeing.
Before we dive into the nitty gritty, let’s grasp the fundamental distinction between fat-soluble and water-soluble vitamins. Fat-soluble vitamins, as the name suggests, dissolve in fats and can be stored in the body’s fatty tissues. On the other hand, water-soluble vitamins dissolve in water and are flushed out through urine when consumed in excess (you know when your pee goes fluro after having some vitamins? Yeah, that).
Now, let’s jump on a journey through the alphabet of vitamins, guided by the expertise of Steph Lowe, The Natural Nutritionist and Cell Squared Nutrition Expert.
1. Vitamin A
Fat-soluble
Aliases: beta carotene, retinal, retinol.
What it does: Essential for immune health, development, skin, reproduction, iron transportation and eye health.
Plant-based sources: Carrots, sweet potatoes, mangoes, leafy greens, parsley, basil.
Animal sources: Fish oils, milk, eggs, beef liver – you’ll notice I touch on this ingredient a number of times as it is (in my humble opinion) the MVP when it comes to nutrient-rich animal food sources.
2. Vitamin B1
Water-soluble
Aliases: thiamin or thiamine.
What it does: Supports cell function, energy production and nervous system health.
Plant-based sources: Brown rice, barley, beans, lentils, peas, sunflower seeds, almonds.
Animal sources: Pork, eggs.
3. Vitamin B2
Water-soluble
Aliases: riboflavin.
What it does: Facilitates energy production, cell growth and metabolism.
Plant-based sources: Mushrooms, quinoa, leafy greens, beans, lentils, avocado.
Animal sources: Eggs, chicken breast, dairy products, beef liver.
4. Vitamin B3
Water-soluble
Aliases: niacin.
What it does: Essential for ATP production (ATP is the most abundant energy-carrying molecule in your body) and gut health.
Plant-based sources: Peanuts, lentils, chickpeas, whole grains, mushrooms, leafy greens.
Animal sources: Poultry, meat, fish, eggs, beef liver.
5. Vitamin B6
Water-soluble
Aliases: pyridoxine.
What it does: Supports brain development and neurotransmitter synthesis.
Plant-based sources: Bananas, potatoes, avocado, spinach, chickpeas, capsicum.
Animal sources: Poultry, meat, fish, beef liver.
6. Vitamin B7
Water-soluble
Aliases: biotin.
What it does: Supports protein synthesis and hair/nail health.
Plant-based sources: Nuts, seeds, legumes, sweet potato, bananas, avocado, cruciferous vegetables.
Animal sources: Egg yolk, salmon, pork.
7. Vitamin B9
Water-soluble
Aliases: folate.
What it does: Vital for red blood cell development and foetal growth.
Plant-based sources: Leafy greens, legumes, asparagus, citrus fruits, nuts, seeds.
Animal sources: Beef liver, seafood, eggs.
8. Vitamin B12
Water-soluble
Aliases: cyanocobalamin, hydroxocobalamin, methylcobalamin.
What it does: Crucial for red blood cell production and nervous system health.
Plant-based sources: Plant-based foods generally don’t contain significant amounts of vitamin B12, so it’s best to get it from animal sources.
Animal sources: Eggs, oysters, dairy, beef spleen.
9. Vitamin C
Water-soluble
Aliases: ascorbic acid.
What it does: Powerful antioxidant, supports collagen production, aids iron absorption, and boosts immune function.
Plant-based sources: Citrus fruits, strawberries, capsicums, kale, broccoli, cauliflower, Brussels sprouts, guava, papaya, mango, tomatoes, parsley, thyme.
Animal sources: Again, animal products generally don’t contain significant amounts of vitamin C, so it’s best to rely on fruit and vegetable sources.
10. Vitamin D3
Fat-soluble
Aliases: cholecalciferol.
What it does: Crucial for calcium absorption, bone health and immune and metabolic function.
Plant-based sources: Mushrooms.
Animal sources: Egg yolks, trout, salmon, tuna, mackerel.
