Vitamins Explained: What Each One Does and Where to Find It

Vitamins are nutrients your body needs in small amounts to do big jobs. They help turn food into energy, support your immune system and keep bones, skin and nerves working well. Most of them have to come from what you eat.

Two families of vitamins

Vitamins fall into two groups based on how your body absorbs and stores them.

Fat-soluble vitamins are A, D, E and K. Your body stores them, so they can build up over time.

Water-soluble vitamins are vitamin C and the B vitamins. Your body does not store much of these, so you need a steady supply.

The fat-soluble four

Vitamin A supports vision, immune function and skin. You find it in liver, fish oil, dairy and orange and yellow fruits and vegetables.

Vitamin D supports bones, immune function and calcium absorption. Your skin makes it in sunlight. It is also in fatty fish and fortified foods.

Vitamin E works as an antioxidant, which means it helps protect cells from everyday wear. It is in nuts, seeds, vegetable oils and leafy greens.

Vitamin K supports normal blood clotting and bone metabolism. It is in leafy greens and fermented foods.

The water-soluble group

The B vitamins include thiamine, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B12. They help convert food into usable energy and support red blood cells and the nervous system. You find them in whole grains, meat, poultry, fish, dairy and fortified foods.

Vitamin C works as an antioxidant, supports immune function and helps your body make collagen. It is in citrus, strawberries, kiwi, bell peppers and broccoli.

Food first

A varied plate is the best source of vitamins. Dr. Omar points to five groups to lean on: colorful fruits and vegetables, whole grains, lean proteins including eggs and legumes, dairy, and nuts and seeds.

Supplements and fortified foods can help fill gaps, especially for people with restricted diets. But more is not better. Fat-soluble vitamins in particular can build up. Talk with your clinician about amounts before you add anything.

Why guessing falls short

Two people can eat the same meal and end up in different places. Needs shift with age, diet, digestion and genetics. That is why FlowFuel.Pro starts with testing instead of a generic list.

Three at-home tests each answer a different question. The Genomic test, from a cheek swab, shows tendencies you were born with. The Metabolomics test, from urine, shows what your body is doing now. The GI test, from stool, shows the gut environment where nutrients are absorbed. A nutritionist reads the results with you, and different nutrients are matched to what each test shows, so the plan is dialed in instead of guessed. See https://flowfuel.pro/trifecta-testing.

Fuel is one half of the picture

How you feel is not only about what is on your plate. Stress, shallow breathing and poor sleep all shape how well you use your food. BioFlow.Pro trains breath, brain and heart rhythm with biofeedback sensors and live coaching.

Pairing the two can compound. Fueling from your own test results can support steadier energy for training. Training your state can support the calm your body needs to digest and recover. Each one makes the other work better. Take the 2-minute Find Your Path quiz at https://bioflow.pro/assessment.

Related reading: 'Vitamin D Basics' https://flowfuel.pro/blog/vitamin-d-basics | 'Trifecta Training and the Muscle-Mind Connection' https://bioflow.pro/blog/muscle-mind-connection | Page: https://flowfuel.pro/customized-nutrition

This article is for education. It is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Products and programs mentioned are not intended to diagnose, treat, cure or prevent any disease. Talk with your doctor before changing your diet, supplements or exercise. Individual results vary.