Most people know that vitamins are, as the word suggests, nutrients vital to well-being. But what’s not as well known is that no one vitamin is capable of optimally supporting health all by itself.
Vitamins can only function optimally in the presence of other nutrients, such as essential minerals and other vitamins. That’s one reason nutrition authorities encourage people to consume a diet that primarily consists of whole foods, which naturally contain a wide variety of vitamins and their beneficial cofactors.
It’s also why high-quality multivitamin/mineral supplements provide such a wide range of nutrients: This approach allows each vitamin or mineral to function optimally within the body.
|
Vitamin |
Food Sources |
What It Does |
Works Best With |
|
A |
Eggs, liver, milk; beta-carotene, which the body converts to vitamin A: bell peppers, carrots, chard, collard greens, kale, spinach |
Supports immune health and low-light vision; required for normal cell growth and proper gene function* |
Iron, magnesium, manganese, phosphorus, potassium, protein, selenium, zinc, vitamins B1, B2, B3, B5, B6, C, E |
|
B1 (thiamine) |
Asparagus, brussels sprouts, eggplant, mushrooms, peas, spinach, sunflower seeds, tuna |
Supports nervous system function; helps the body turn glucose into energy* |
Magnesium, other Bs, especially B1, B6, B12, folic acid |
|
B2 (riboflavin) |
Almonds, eggs, liver, milk, mushrooms, spinach |
Supports energy production; recycles glutathione, a crucial antioxidant created within the body* |
Folic acid, iron, magnesium, zinc, vitamins B1, B3, B6, B12 |
|
B3 (niacin) |
Asparagus, chicken, halibut, tuna, salmon |
Helps the body process fats; promotes proper cellular functioning* |
Tryptophan, vitamin B12 |
|
B5 (pantothenic acid) |
Avocado, broccoli, cauliflower, liver, mushrooms, sunflower seeds, turnip greens, sweet potatoes, whole grains |
Promotes the release of energy; used in making coenzyme A, required for numerous bodily processes* |
Biotin, folic acid, vitamins B12, C |
|
B6 (pyridoxine) |
Bananas, bell peppers, poultry, spinach, turnip greens |
Needed for amino acid and red blood cell creation* |
Folic acid, magnesium, vitamins B1, B3, B12 |
|
B12 (cobalamin) |
Liver, sardines, salmon, shellfish, snapper |
Required for production of red blood cells* |
B-complex, especially B6 & B12, vitamin E |
|
Choline1 |
Eggs, liver, milk, peanuts |
Helps keep cell membranes healthy; required for fat metabolism and nerve impulse transmission* |
Folic acid, methionine, vitamins B3, B6, B12 |
|
Folic Acid2 |
Asparagus, beets, cauliflower, collard greens, lentils, romaine lettuce, spinach |
Supports cell formation and growth, especially red blood cells* |
Vitamins B1, B2, B3, B6, B123 |
|
C |
Bell pepper, broccoli, brussels sprouts, cauliflower, kale, lemons, oranges, parsley, strawberries |
Provides nutritional support for healthy free-radical defense; used in the production of collagen, a crucial protein found in skin, bone and connective tissue* |
Bioflavonoids, iron, magnesium, vitamin E |
|
D |
Cod, eggs, mackerel, milk (enriched), salmon, sardines, shrimp; also created in skin exposed to sunlight |
Needed to build healthy bones; helps support a healthy immune system* |
Boron, calcium, lycopene, magnesium, selenium, zinc, vitamins A, C, E, K |
|
E |
Almonds, chard, spinach, sunflower seeds, whole grains |
Nutritional support for healthy cardiovascular function and free-radical defense* |
Magnesium, selenium, vitamins B3, C |
|
K2 |
Animal-sourced and fermented foods |
Supports healthy bone formation, as well as bone maintenance* |
Bioflavonoids, calcium, copper, vitamins B5 & D |
2. A member of the B vitamin family
3. Folic acid supplementation can mask B12 deficiency; see a practitioner for appropriate testing before use
NOTE: Optimal dosages will vary from person to person; some people may need dosages higher than the Recommended Daily Allowance. Consult a practitioner who can help you formulate an individualized supplementation plan.
