| Vitamin |
Function |
Food Sources |
Popular Supplements |
Diseases/Ailments it helps |
Effects on heart health & Cancer |
| Vitamin A |
Supports vision, immune system, and cell growth |
Sweet potatoes, carrots, spinach, liver, apricots |
Retinol, beta-carotene |
Night blindness, dry skin, impaired immune function |
No known significant effects |
| Vitamin B1 (Thiamine) |
Supports energy production and nerve function |
Whole grains, pork, fish, legumes, seeds, nuts |
Thiamine mononitrate, thiamine hydrochloride,Benfotiamine |
Beriberi, Wernicke-Korsakoff syndrome |
No known significant effects |
| Vitamin B2 |
Helps with energy production and cell growth |
Milk, eggs, yogurt, almonds, spinach, fortified cereals |
Riboflavin |
Ariboflavinosis, migraines (potentially) |
No known significant effects |
| Vitamin B3 (Niacin) |
Supports energy production, cell function, and communication |
Chicken, turkey, fish, beef, whole grains, peanuts |
Niacinamide, nicotinic acid |
Pellagra, high cholesterol (potentially) |
May help lower blood pressure and improve cholesterol levels, uncertain cancer effects |
| Vitamin B5 (Pantothenic Acid) |
Supports energy production and hormone synthesis |
Chicken, beef, eggs, avocado, potatoes, whole grains |
Calcium pantothenate, pantethine |
Pantothenic acid deficiency (rare) |
No known significant effects |
| Vitamin B6 (Pyridoxine) |
Supports brain development and immune function |
Fish, poultry, bananas, chickpeas, potatoes, fortified cereals |
Pyridoxine HCl, pyridoxal 5'-phosphate |
Anemia, peripheral neuropathy |
May help lower blood pressure and reduce homocysteine levels, uncertain cancer effects |
| Vitamin B7 (Biotin) |
Supports energy production, and healthy skin, hair, and nails |
Egg yolks, nuts, seeds, salmon, sweet potatoes, dairy |
Biotin |
Biotin deficiency (rare), brittle nails, hair loss |
No known significant effects |
| Vitamin B9 (Folate) |
Supports DNA synthesis, red blood cell formation, and brain function |
Leafy greens, citrus fruits, beans, peas, fortified cereals |
Folic acid, L-methylfolate |
Anemia, birth defects (neural tube defects) |
May help lower blood pressure and reduce homocysteine levels, may reduce cancer risk |
| Vitamin B12 (Cobalamin) |
Supports nerve function, red blood cell formation, and DNA synthesis |
Animal products (meat, fish, eggs, dairy), fortified cereals |
Cyanocobalamin, methylcobalamin, hydroxocobalamin |
Pernicious anemia, neuropathy, cognitive impairment |
May help lower blood pressure and reduce homocysteine levels |
| Vitamin C |
Supports immune function, collagen production, and antioxidant activity |
Citrus fruits, strawberries, kiwi, bell peppers, broccoli |
Ascorbic acid, sodium ascorbate, calcium ascorbate |
Scurvy, weakened immune system, poor wound healing |
May help lower blood pressure and improve blood vessel function, may reduce cancer risk |
| Vitamin D |
Supports bone health, calcium absorption, and immune function |
Fatty fish, egg yolks, mushrooms, fortified milk, sunlight |
D3 (cholecalciferol),vitamin D2 (ergocalciferol) |
Rickets, osteoporosis, some autoimmune diseases (potentially) |
No direct effect on blood pressure; may help with overall cardiovascular health |
| Vitamin E |
Supports antioxidant activity and immune function |
Almonds, sunflower seeds, spinach, avocado, vegetable oils |
d-alpha-tocopherol, mixed tocopherols, d-alpha-tocopheryl acetate |
Hemolytic anemia (in infants), age-related macular degeneration (potentially) |
No direct effect on blood pressure; may help with overall cardiovascular health, uncertain cancer effects |
| Vitamin K |
Supports blood clotting and bone health |
Leafy greens, broccoli, Brussels sprouts, prunes |
Vitamin K1 (phylloquinone), vitamin K2 (MK-7 menaquinone) |
Blood clotting disorders, osteoporosis (potentially) |
No known significant effects on blood pressure, may help with overall cardiovascular health, uncertain cancer effects |