A Dietitian's Guide to Letter Vitamins

What are Vitamins 

Vitamins are organic substances found in food.  There are 13 identified vitamins that are essential for humans which means that they cannot be made by the body and must be consumed through the diet.  Each has its own unique functions to support good health and cannot be replaced by another.  

Ideally, vitamins should come from food and eating a healthy diet is the best way to get your daily vitamins. There are many reasons why this may be a challenge for some people, ranging from lack of food availability, poverty, dental or digestive problems, or other medical problems. When buying vitamin supplements, look for wholefood vitamins that come from foods and plants. 

Letter Vitamins can be classified as either fat-soluble which includes Vitamins A, D, E, and K, or as water-soluble which includes all B Vitamins and Vitamin C.

Letter Vitamins and Their Benefits 

Vitamin A promotes normal growth, helps maintain healthy bones, teeth, soft tissues, healthy skin, and is essential for eye health and night vision. It is found in oily fish, fish liver oils, dairy products, liver, beef, egg yolk, dark leafy green vegetables, plus yellow vegetables like sweet potatoes, pumpkins, and carrots. The preferred supplemental form to take is Retinol, but natural beta-carotene is also recommended (avoid synthetic beta-carotene).  

Vitamin D is known as the "sunshine vitamin" because the body makes it when the skin is exposed to the sun's UV rays. People who do not live in sunny places or who wear lots of sunscreen may not get enough. Vitamin D is needed by every cell in the body and helps the body absorb calcium which is needed for healthy bones and muscular contractions. Low Vitamin D levels have been associated with most chronic illnesses and poor immune function.  Very few foods naturally contain vitamin D. These foods include fatty fish like trout, salmon, tuna, and mackerel. While beef liver, egg yolks, cheese and mushrooms also have small amounts. Most dairy milks and plant milks are often fortified. Supplements come as either D2 (ergocalciferol) or D3 (cholecalciferol), while both forms increase blood levels, D3 is the preferred form. Because vitamin D is fat-soluble, it is best absorbed when taken with a meal that includes some fats. Check out Vitamin Code vitamin d3 5000 iu fermented D3. A teaspoon of Cod Liver oil has always been an easy way to get both fat-soluble Vitamins A & D. The good news is that Garden of Life Dr. Formulated Cod Liver Oil doesn’t taste fishy or cause burping. 

Vitamin E is an antioxidant that protects our cells from free radical damage from the breakdown of foods and from pollution. Dietary sources include vegetables oils, wheat germ, whole-grains, green vegetables, plus nuts and seeds. Be aware that synthetic forms of Vitamin E are usually labeled as “DL” or “dl” alpha-tocopherol, look for naturally sourced tocopherols labeled “D” or “d” alpha-tocopherol coming from natural sources like sunflower oil. 

Vitamin K is vital for proper blood clotting and plays an important role in getting calcium into our bones to build healthy bones, which also helps to prevent calcification of our arteries! The most common sources of vitamin K in the U.S. diet are spinach, broccoli, iceberg lettuce, and fats and oils. Other sources include organ meats, pork, chicken, cheese and butter, and fermented soy products like natto, along with dark leafy greens, sprouts, edamame, green beans blueberries, grapes, figs, and avocados.  If you are taking a blood thinner, it’s very important to get around the same amount of vitamin K each day. 

Common forms in dietary supplements are K1 (phylloquinone and phytonadione) and K2 (menaquinone-4, and menaquinone-7), the latter being the preferred natural form. 

Generally, B vitamins are considered important for energy production because they help our cells convert food to energy. Vitamin B1 (Thiamin) helps the body cells convert carbohydrates into energy. It is also essential for heart function and healthy nerve cells. Vitamin B2 (Riboflavin) works with the other B vitamins. It is important for body growth and the production of red blood cells. Vitamin B3 (Niacin) helps maintain healthy skin and nerves. It also has cholesterol-lowering effects at higher doses. Pantothenic acid (Vitamin B5) is also essential for the metabolism of food and plays a role in the production of hormones and cholesterol. Vitamin B6 (Pyridoxine) helps form red blood cells, supports brain function through the production of neurotransmitters. It is involved with over 100 enzyme reactions mostly for protein metabolism, as well as glucose utilization and immune support. Biotin (Vitamin B7) is needed for the metabolism of proteins and carbohydrates, and the production of hormones and cholesterol.  

Generally, the best food sources of B vitamins include whole grains (brown rice, barley, millet), meat (red meat, poultry, fish), eggs and dairy products (milk, cheese), legumes (beans, lentils), seeds and nuts. 

Folate (Folic acid) works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate to prevent neural tube birth defects in their baby. Folate is the natural plant version of synthetic folic acid.  

Vitamin B12, like the other B vitamins, is important for metabolism and energy. Vitamin B12 found in animal foods or created through fermentation, helps to form red blood cells and maintain the central nervous system. Methylcobalamin is the preferred supplemental form. Garden of Life’s mykind Organics vegan B12 spray is a convenient way to top up fermented B12 as Methylcobalamin.  

Generally, B vitamins are taken as one supplement rather than individually.  

Vitamin C (Ascorbic acid) is found in fruits and vegetables, especially citrus fruits, berries, kiwifruit, cantaloupe, tomatoes, red and green peppers, broccoli, cabbage, spinach, cauliflower, and brussels sprouts. Vitamin C is an antioxidant that protects our cells, and helps the body absorb iron, as well as maintain healthy tissues including teeth and gums. It is also essential for wound healing. The best ways to get vitamin C is from whole food sources with bioflavonoids for better absorption and utilization in the body. 

This article is intended for general information purposes as a simple reference guide to vitamins. Anyone with a medical condition, taking medication, who is pregnant or planning to become pregnant should seek the advice of their doctor or healthcare practitioner before taking vitamin supplements.