There are 13 essential vitamins: A, C, D, E and K, plus eight B vitamins. They help the body carry out normal functions, from vision and blood clotting to using energy from food. Each has a different role, so there is no single vitamin that replaces the others.
For most everyday decisions, start with varied meals, then consider specific guidance such as UK vitamin D advice or reliable vitamin B12 sources for a vegan diet. A supplement can have a useful purpose without becoming a substitute for food or a treatment for unexplained symptoms.
Vitamins are not minerals, calories or stimulants
Vitamins are organic compounds needed in small amounts. Minerals, such as calcium, iron, magnesium and zinc, are a different nutrient category. Both matter, but a product called a multivitamin does not necessarily supply all minerals or meaningful amounts of each.
Vitamins do not provide calories. Some help the body release and use energy from carbohydrate, fat and protein, but taking extra vitamins does not work like adding fuel or taking a stimulant. That distinction matters when a label mentions energy or fatigue.
A normal nutritional function is not a promise that extra supplementation will make a well-nourished person feel more energetic. Our guide to vitamins involved in energy metabolism explains the difference.
The 13 vitamins: roles and everyday sources
The examples below show where variety helps. They are not a complete meal plan, and fortified foods only provide the nutrients actually added to that product.
Vitamin
Examples of normal roles
Useful food sources
A
Vision, immune function and maintaining skin and tissue linings.
Eggs, dairy and oily fish; carrots, spinach and sweet potatoes supply beta-carotene that the body can convert to vitamin A.
B1: thiamin; B2: riboflavin
Both help release energy from food and support the nervous system.
B1: wholegrain bread, peas, nuts and some fortified cereals. B2: milk, eggs, yoghurt, mushrooms and fortified cereals.
B3: niacin; B5: pantothenic acid
Help the body release energy from food.
B3: meat, fish, wheat flour and eggs. B5: chicken, eggs, mushrooms, avocado and many other foods.
B6: pyridoxine; B7: biotin
B6 helps use energy from protein and carbohydrates and form haemoglobin. Biotin is involved in fat metabolism.
B6: poultry, fish, oats, soya beans and bananas. Biotin occurs in small amounts in a variety of foods.
B9: folate; B12: cobalamin
Folate supports healthy red blood cell formation. B12 supports red blood cells and the nervous system.
Folate: leafy greens, broccoli, beans and fortified cereals. B12: fish, meat, milk, cheese, eggs and foods fortified with B12.
C
Normal collagen formation and maintaining healthy tissues; also supports iron absorption.
Peppers, citrus fruit, strawberries, broccoli and potatoes.
D
Helps regulate calcium and phosphate for bones, teeth and muscles.
Oily fish, egg yolks and some fortified foods. Sunlight is also important, with seasonal limitations in the UK.
E
Helps protect cells from oxidative damage.
Vegetable oils, nuts and seeds.
K
Normal blood clotting.
Green leafy vegetables, vegetable oils and cereal grains.
B9 is called folate in foods; folic acid is the form commonly used in fortification and supplements. Names such as methylcobalamin describe forms of B12, not additional essential vitamins.
Water-soluble and fat-soluble: useful categories, not safety permissions
Vitamins A, D, E and K are fat-soluble. They can be stored in the body, so repeated excessive intake can matter even if you do not notice an immediate effect.
The B vitamins and vitamin C are water-soluble. That does not mean every excess amount is harmless or immediately washed away. B12 also has substantial body stores, showing why the simple categories do not describe every detail.
Neither category tells you to choose the highest-strength option. Appropriate intake depends on the vitamin, your circumstances and any professional advice.
Build meals from food groups, not thirteen separate tasks
You do not need a separate food for every vitamin. A mixed diet lets foods contribute several nutrients at once. Keep a practical combination of vegetables and fruit, starchy foods, protein sources, dairy or suitable alternatives, and some unsaturated fats.
For breakfast, try oats with milk or a fortified plant drink and fruit, or eggs with wholemeal toast. For lunch, combine beans or chicken with vegetables and a wholegrain. At dinner, fish or tofu with potatoes and broccoli offers another mix. Nuts or seeds can add variety rather than becoming a compulsory supplement-like portion.
These examples are meal-building ideas, not calculated daily totals. Frozen vegetables, canned beans and ordinary fortified cereals can be useful shopping choices. Choose a few options you enjoy and can buy regularly, then vary them across the week.
Do not remove whole food groups merely because you are trying to improve vitamin intake. If you avoid animal foods, plan reliable replacements for the nutrients they would otherwise supply, rather than assuming all plant alternatives are fortified alike.
B12 deserves a specific plan in plant-based diets
Vitamin B12 occurs naturally in animal foods. Fruit, vegetables and unfortified grains are not reliable natural sources. Vegan diets therefore need reliable fortified foods or suitable supplementation; vegetarian diets may also need attention depending on how much dairy and eggs they include.
Check that a cereal, plant drink or other fortified food actually declares B12, then consider how often and how much you use. A product being plant-based does not establish its nutrient content.
Intake is also different from absorption. Some people have difficulty absorbing B12 because of health conditions or other factors, even when their diet contains it. Suspected deficiency needs assessment rather than simply choosing a stronger shop-bought product. Read why vitamin B12 matters for more detail.
UK vitamin D advice: routine prevention versus treatment
The NHS vitamin D guidance advises adults to consider a daily supplement containing 10 micrograms during autumn and winter. Food sources are limited, and UK sunlight is not sufficient for vitamin D production during these months.
Some people should consider or take 10 micrograms throughout the year, including those with little or no sun exposure and people with darker skin. Examples include people who are housebound or usually cover most of their skin outdoors.
Routine supplementation aims to help prevent inadequate intake. Treatment for a diagnosed deficiency is a separate clinical decision and can involve a different regimen. Do not copy someone else’s treatment schedule.
The NHS advises adults not to take more than 100 micrograms, or 4,000 IU, a day unless following medical advice. That upper amount is not a daily goal, and some medical conditions require greater caution. More is not a stronger version of the routine recommendation.
For context, 1 microgram of vitamin D equals 40 IU: 10 micrograms equals 400 IU, while 100 micrograms equals 4,000 IU. Read why vitamin D is important and our D3 versus D2 comparison for the next level of detail.
Multivitamin or targeted supplement?
A multivitamin supplies several nutrients together and may appeal when you want a broad formulation. A targeted product focuses on a particular nutrient or small combination. Neither is automatically the right option for everyone.
Start with a reason: seasonal vitamin D guidance, a planned B12 source or advice following assessment. If you choose a multivitamin, compare it with anything else you already take before adding separate products.
NRV means nutrient reference value. A label showing 100% NRV describes a reference amount used for labelling, not a diagnosis that you need exactly that amount from supplements. It is not a universal personal requirement or an upper safe limit.
A hypothetical overlap calculation
Suppose a multivitamin provides 10 micrograms of vitamin D and another supplement provides 25 micrograms per daily serving. Taking both gives 35 micrograms from those supplements: 10 + 25 = 35.
This is an arithmetic example, not an iLoveVits specification or a recommended combination. Being below an upper limit does not itself establish a need for the total. Include all relevant products when checking overlap.
Suitability, medicines and higher-strength products
Fat-soluble vitamins can accumulate, and high supplemental amounts can be harmful. Water-soluble B6 can also cause nerve damage at high or prolonged intakes. The NHS advises not taking more than 10mg of B6 daily in supplements unless a doctor advises it.
If pregnant or trying for a baby, avoid liver and liver products and supplements containing vitamin A as retinol; use pregnancy-specific guidance rather than a general multivitamin routine. The NHS recommends 400 micrograms of folic acid daily before pregnancy and until 12 weeks of pregnancy; some people need a different prescribed amount. Ask a pharmacist or maternity professional which preparation is appropriate for you.
Warfarin and vitamin K require particular care. Do not start a vitamin K supplement or substantially change your intake without advice from your anticoagulation team or pharmacist. That is not an instruction to stop eating green vegetables.
Seek tailored advice for medical conditions, absorption problems, pregnancy or medicines. Persistent unexplained fatigue deserves assessment, not an escalating stack of “energy” vitamins.
Understanding our targeted formulations
If you are comparing B12 forms, iLoveVits Vitamin B12 Methylcobalamin uses the methylcobalamin form. That identifies the ingredient form, not a claim of universal superiority or a treatment plan.
Our Vitamin D3 & K2 formulation combines 4,000 IU, or 100 micrograms, of D3 with 200 micrograms of K2 MK-7 and vitamin C. It is high-strength, not the routine 10-microgram vitamin D option. Its D3 amount reaches the NHS adult daily upper amount, so it should not be presented as a default daily choice or stacked with additional vitamin D. Establish suitability before considering it.
Frequently asked questions
Can food replace a multivitamin?
A varied diet can supply most vitamins, so a multivitamin is not automatically necessary. Specific advice, such as seasonal vitamin D or reliable B12 sources in vegan diets, still matters.
Why do B vitamins have different names?
They are different substances, not strengths of one vitamin. B1 is thiamin, B2 riboflavin, B3 niacin, B5 pantothenic acid, B6 pyridoxine, B7 biotin, B9 folate and B12 cobalamin.
Are water-soluble vitamins safe without a limit?
No. Water solubility does not establish unlimited safety. B6 is a clear example of why high supplemental intake needs care.
Does 100% NRV mean I need that supplement?
No. It describes a labelling reference, not your measured intake, personal requirement or deficiency status.
What if I miss a supplement dose?
Follow the product leaflet or directions rather than doubling the next serving. For prescribed treatment, ask your pharmacist if the missed-dose instructions are unclear.
Are vitamins and minerals the same?
No. They are different nutrient categories. A B-vitamin product does not replace iron, magnesium or other minerals, and a mineral supplement does not replace vitamins.
NHS: Vitamin A, including sources and excess-intake cautions.
About this guide: Published by iLoveVits, a food-supplement retailer. This is general educational information. References are linked for checking the underlying evidence; ingredient research does not establish results for an iLoveVits finished product. Individual medical advice takes priority.
The Complete Guide to Essential Vitamins
There are 13 essential vitamins: A, C, D, E and K, plus eight B vitamins. They help the body carry out normal functions, from vision and blood clotting to using energy from food. Each has a different role, so there is no single vitamin that replaces the others.
For most everyday decisions, start with varied meals, then consider specific guidance such as UK vitamin D advice or reliable vitamin B12 sources for a vegan diet. A supplement can have a useful purpose without becoming a substitute for food or a treatment for unexplained symptoms.
Vitamins are not minerals, calories or stimulants
Vitamins are organic compounds needed in small amounts. Minerals, such as calcium, iron, magnesium and zinc, are a different nutrient category. Both matter, but a product called a multivitamin does not necessarily supply all minerals or meaningful amounts of each.
Vitamins do not provide calories. Some help the body release and use energy from carbohydrate, fat and protein, but taking extra vitamins does not work like adding fuel or taking a stimulant. That distinction matters when a label mentions energy or fatigue.
A normal nutritional function is not a promise that extra supplementation will make a well-nourished person feel more energetic. Our guide to vitamins involved in energy metabolism explains the difference.
The 13 vitamins: roles and everyday sources
The examples below show where variety helps. They are not a complete meal plan, and fortified foods only provide the nutrients actually added to that product.
B9 is called folate in foods; folic acid is the form commonly used in fortification and supplements. Names such as methylcobalamin describe forms of B12, not additional essential vitamins.
Water-soluble and fat-soluble: useful categories, not safety permissions
Vitamins A, D, E and K are fat-soluble. They can be stored in the body, so repeated excessive intake can matter even if you do not notice an immediate effect.
The B vitamins and vitamin C are water-soluble. That does not mean every excess amount is harmless or immediately washed away. B12 also has substantial body stores, showing why the simple categories do not describe every detail.
Neither category tells you to choose the highest-strength option. Appropriate intake depends on the vitamin, your circumstances and any professional advice.
Build meals from food groups, not thirteen separate tasks
You do not need a separate food for every vitamin. A mixed diet lets foods contribute several nutrients at once. Keep a practical combination of vegetables and fruit, starchy foods, protein sources, dairy or suitable alternatives, and some unsaturated fats.
For breakfast, try oats with milk or a fortified plant drink and fruit, or eggs with wholemeal toast. For lunch, combine beans or chicken with vegetables and a wholegrain. At dinner, fish or tofu with potatoes and broccoli offers another mix. Nuts or seeds can add variety rather than becoming a compulsory supplement-like portion.
These examples are meal-building ideas, not calculated daily totals. Frozen vegetables, canned beans and ordinary fortified cereals can be useful shopping choices. Choose a few options you enjoy and can buy regularly, then vary them across the week.
Do not remove whole food groups merely because you are trying to improve vitamin intake. If you avoid animal foods, plan reliable replacements for the nutrients they would otherwise supply, rather than assuming all plant alternatives are fortified alike.
B12 deserves a specific plan in plant-based diets
Vitamin B12 occurs naturally in animal foods. Fruit, vegetables and unfortified grains are not reliable natural sources. Vegan diets therefore need reliable fortified foods or suitable supplementation; vegetarian diets may also need attention depending on how much dairy and eggs they include.
Check that a cereal, plant drink or other fortified food actually declares B12, then consider how often and how much you use. A product being plant-based does not establish its nutrient content.
Intake is also different from absorption. Some people have difficulty absorbing B12 because of health conditions or other factors, even when their diet contains it. Suspected deficiency needs assessment rather than simply choosing a stronger shop-bought product. Read why vitamin B12 matters for more detail.
UK vitamin D advice: routine prevention versus treatment
The NHS vitamin D guidance advises adults to consider a daily supplement containing 10 micrograms during autumn and winter. Food sources are limited, and UK sunlight is not sufficient for vitamin D production during these months.
Some people should consider or take 10 micrograms throughout the year, including those with little or no sun exposure and people with darker skin. Examples include people who are housebound or usually cover most of their skin outdoors.
Routine supplementation aims to help prevent inadequate intake. Treatment for a diagnosed deficiency is a separate clinical decision and can involve a different regimen. Do not copy someone else’s treatment schedule.
The NHS advises adults not to take more than 100 micrograms, or 4,000 IU, a day unless following medical advice. That upper amount is not a daily goal, and some medical conditions require greater caution. More is not a stronger version of the routine recommendation.
For context, 1 microgram of vitamin D equals 40 IU: 10 micrograms equals 400 IU, while 100 micrograms equals 4,000 IU. Read why vitamin D is important and our D3 versus D2 comparison for the next level of detail.
Multivitamin or targeted supplement?
A multivitamin supplies several nutrients together and may appeal when you want a broad formulation. A targeted product focuses on a particular nutrient or small combination. Neither is automatically the right option for everyone.
Start with a reason: seasonal vitamin D guidance, a planned B12 source or advice following assessment. If you choose a multivitamin, compare it with anything else you already take before adding separate products.
NRV means nutrient reference value. A label showing 100% NRV describes a reference amount used for labelling, not a diagnosis that you need exactly that amount from supplements. It is not a universal personal requirement or an upper safe limit.
A hypothetical overlap calculation
Suppose a multivitamin provides 10 micrograms of vitamin D and another supplement provides 25 micrograms per daily serving. Taking both gives 35 micrograms from those supplements: 10 + 25 = 35.
This is an arithmetic example, not an iLoveVits specification or a recommended combination. Being below an upper limit does not itself establish a need for the total. Include all relevant products when checking overlap.
Suitability, medicines and higher-strength products
Fat-soluble vitamins can accumulate, and high supplemental amounts can be harmful. Water-soluble B6 can also cause nerve damage at high or prolonged intakes. The NHS advises not taking more than 10mg of B6 daily in supplements unless a doctor advises it.
If pregnant or trying for a baby, avoid liver and liver products and supplements containing vitamin A as retinol; use pregnancy-specific guidance rather than a general multivitamin routine. The NHS recommends 400 micrograms of folic acid daily before pregnancy and until 12 weeks of pregnancy; some people need a different prescribed amount. Ask a pharmacist or maternity professional which preparation is appropriate for you.
Warfarin and vitamin K require particular care. Do not start a vitamin K supplement or substantially change your intake without advice from your anticoagulation team or pharmacist. That is not an instruction to stop eating green vegetables.
Seek tailored advice for medical conditions, absorption problems, pregnancy or medicines. Persistent unexplained fatigue deserves assessment, not an escalating stack of “energy” vitamins.
Understanding our targeted formulations
If you are comparing B12 forms, iLoveVits Vitamin B12 Methylcobalamin uses the methylcobalamin form. That identifies the ingredient form, not a claim of universal superiority or a treatment plan.
Our Vitamin D3 & K2 formulation combines 4,000 IU, or 100 micrograms, of D3 with 200 micrograms of K2 MK-7 and vitamin C. It is high-strength, not the routine 10-microgram vitamin D option. Its D3 amount reaches the NHS adult daily upper amount, so it should not be presented as a default daily choice or stacked with additional vitamin D. Establish suitability before considering it.
Frequently asked questions
Can food replace a multivitamin?
A varied diet can supply most vitamins, so a multivitamin is not automatically necessary. Specific advice, such as seasonal vitamin D or reliable B12 sources in vegan diets, still matters.
Why do B vitamins have different names?
They are different substances, not strengths of one vitamin. B1 is thiamin, B2 riboflavin, B3 niacin, B5 pantothenic acid, B6 pyridoxine, B7 biotin, B9 folate and B12 cobalamin.
Are water-soluble vitamins safe without a limit?
No. Water solubility does not establish unlimited safety. B6 is a clear example of why high supplemental intake needs care.
Does 100% NRV mean I need that supplement?
No. It describes a labelling reference, not your measured intake, personal requirement or deficiency status.
What if I miss a supplement dose?
Follow the product leaflet or directions rather than doubling the next serving. For prescribed treatment, ask your pharmacist if the missed-dose instructions are unclear.
Are vitamins and minerals the same?
No. They are different nutrient categories. A B-vitamin product does not replace iron, magnesium or other minerals, and a mineral supplement does not replace vitamins.
Sources and further reading
About this guide: Published by iLoveVits, a food-supplement retailer. This is general educational information. References are linked for checking the underlying evidence; ingredient research does not establish results for an iLoveVits finished product. Individual medical advice takes priority.