| Total essential vitamins | 13 (Established by nutritional science consensus) |
| Fat-soluble vitamins | A, D, E, K |
| Most common deficiency globally | Iron deficiency (World Health Organization) |
| Vitamin D synthesis | Triggered by UVB sunlight on skin |
| B12 dietary concern | Primarily found in animal products (National Institutes of Health, Office of Dietary Supplements) |
| Calcium primary function | Bone and teeth structure |
Why Micronutrients Matter
Vitamins and minerals are often called micronutrients — nutrients your body needs in relatively small amounts but cannot function well without. Unlike carbohydrates, proteins, and fats, most micronutrients cannot be manufactured by the body in sufficient quantities, so they must come from food.
Understanding what each one does — and where to find it — helps you make smarter food choices without following restrictive or extreme dietary approaches. If you want to apply this knowledge day-to-day, see our practical meal planning guide for building balanced, nutrient-rich meals across the week.
| Total essential vitamins | 13 (Established by nutritional science consensus) |
| Fat-soluble vitamins | A, D, E, K |
| Most common deficiency globally | Iron deficiency (World Health Organization) |
| Vitamin D synthesis | Triggered by UVB sunlight on skin |
| B12 dietary concern | Primarily found in animal products (National Institutes of Health, Office of Dietary Supplements) |
| Calcium primary function | Bone and teeth structure |
This article is for general educational purposes only and does not constitute medical or dietary advice. Speak with a qualified healthcare professional or registered dietitian before making significant changes to your diet or taking supplements.
Essential Vitamins at a Glance
Vitamins fall into two categories: fat-soluble (A, D, E, K) — stored in body fat and the liver — and water-soluble (C and the B vitamins) — not stored long-term and needed regularly through diet.
Micronutrient
Vitamins and minerals needed by the body in small amounts to support essential functions like energy metabolism, immune defense, and bone health. They must largely be obtained through food.
Fat-soluble vitamin
Vitamins (A, D, E, K) that dissolve in fat and are stored in the body's fatty tissues and liver. Because they accumulate, excessive intake from supplements can cause toxicity.
Water-soluble vitamin
Vitamins (C and B vitamins) that dissolve in water and are not stored in the body long-term. Excess amounts are generally excreted in urine, so regular dietary intake is important.
Heme iron
A form of iron found in animal-based foods such as meat and seafood. It is absorbed more efficiently by the body than non-heme iron found in plant foods.
Antioxidant
A compound that helps protect cells from damage caused by free radicals — unstable molecules linked to aging and disease. Vitamins C and E and selenium are well-known antioxidants.
Daily Value (DV)
A reference amount set by regulatory agencies indicating how much of a nutrient a serving of food contributes relative to a standard daily intake. It appears as a percentage on nutrition labels.
Fat-Soluble Vitamins
- Vitamin A — Supports vision, immune function, and skin health. Found in liver, dairy, eggs, and orange-yellow produce like sweet potatoes and carrots. Deficiency can cause night blindness and weakened immunity.
- Vitamin D — Critical for calcium absorption, bone strength, and immune regulation. Synthesized by the skin in sunlight; also found in fatty fish, fortified milk, and egg yolks. Deficiency is common, particularly in northern climates and among people with limited sun exposure.
- Vitamin E — Acts as an antioxidant, protecting cells from oxidative stress. Found in nuts, seeds, and vegetable oils. Outright deficiency is rare in healthy adults.
- Vitamin K — Essential for blood clotting and bone metabolism. Found in leafy greens such as kale, spinach, and broccoli.
Key Water-Soluble Vitamins
- Vitamin C — Supports collagen synthesis, immune defense, and iron absorption. Found in citrus fruits, bell peppers, strawberries, and broccoli. Deficiency causes scurvy, though this is rare in countries with food access.
- B Vitamins (B1, B2, B3, B6, B9, B12) — Collectively support energy metabolism, nerve function, and red blood cell production. Folate (B9) is particularly important during pregnancy. B12 is found almost exclusively in animal products, making it a key consideration for those following plant-based diets.
You can learn more about how nutrition labels reflect these nutrients in our nutrition label literacy guide.
Key Minerals and What They Do
Minerals are inorganic elements absorbed from soil and water through plant and animal foods. The body requires some in larger amounts (macrominerals) and others in trace quantities (trace minerals).
Macrominerals
- Calcium — The most abundant mineral in the body; essential for bone and teeth structure, muscle contraction, and nerve signaling. Found in dairy, fortified plant milks, sardines, and leafy greens. Chronic deficiency contributes to osteoporosis over time.
- Magnesium — Involved in more than 300 enzymatic reactions, including energy production, muscle function, and blood sugar regulation. Found in nuts, seeds, whole grains, and dark chocolate.
- Potassium — Supports heart rhythm, fluid balance, and muscle function. Found in bananas, potatoes, beans, and leafy greens.
Important Trace Minerals
- Iron — Carries oxygen in the blood via hemoglobin. Found in red meat, poultry, seafood (heme iron) and legumes, tofu, and fortified cereals (non-heme iron). Deficiency is one of the most common nutritional deficiencies globally, particularly affecting women of reproductive age.
- Zinc — Supports immune function, wound healing, and protein synthesis. Found in meat, shellfish, legumes, and seeds.
- Iodine — Required for thyroid hormone production. Found in iodized salt, seafood, and dairy.
- Selenium — Antioxidant mineral that supports thyroid function. Found in Brazil nuts, seafood, and whole grains.
~2 billion
People affected by iron deficiency worldwide
According to the World Health Organization, iron deficiency is among the most prevalent nutritional disorders globally.
42%
U.S. adults with insufficient vitamin D levels
Based on analysis of NHANES data published in nutritional epidemiology research; prevalence varies by age, skin tone, and geography.
13
Essential vitamins the human body requires
Recognized by established nutritional science; the body cannot synthesize adequate amounts of most on its own.
Well-meaning dietary changes can sometimes inadvertently create gaps in micronutrient intake. Our article on nutrition pitfalls to watch for explores how this can happen and what to look out for.