The 13 Essential Vitamins You Need Every Day – And Why They Matter

The 13 Essential Vitamins You Need Every Day – And Why They Matter

Vitamins are like your body’s backstage crew—working behind the scenes to keep everything running smoothly. Yet, most of us don’t think much about them until something feels off. If you're feeling tired, sluggish, or just not quite yourself, you might not be getting enough of these 13 essential vitamins.

So, let’s break it down—what each vitamin does and why you need it every single day.

The 13 Essential Vitamins & What They Do

1. Vitamin A – The Vision & Skin Booster 👀✨

• Why you need it: Helps with eye health, immune function, and skin repair.

• Where you’d find it: Carrots, sweet potatoes, and spinach.

2. Vitamin C – The Immune Defender 🛡️🍊

• Why you need it: Known for its immune-boosting properties, but also helps with collagen production, skin health, and wound healing.

• Where you’d find it: Citrus fruits, bell peppers, and strawberries.

3. Vitamin D – The Sunshine Vitamin ☀️🦴

• Why you need it: Supports bone health, mood, and immune function. Low levels can cause fatigue and muscle weakness.

• Where you’d find it: Sunlight (though not much in the UK), fatty fish, and fortified dairy.

4. Vitamin E – The Skin Protector 🧴🫒

• Why you need it: A powerful antioxidant that supports skin health, heart health, and immune function.

• Where you’d find it: Nuts, seeds, and leafy greens.

5. Vitamin K – The Bone & Blood Regulator 🦴💉

• Why you need it: Helps with blood clotting and bone strength—crucial as we age.

• Where you’d find it: Kale, broccoli, and Brussels sprouts.

6. Vitamin B1 (Thiamine) – The Energy Starter ⚡🍞

• Why you need it: Converts carbohydrates into energy and supports nerve function.

• Where you’d find it: Whole grains, legumes, and nuts.

7. Vitamin B2 (Riboflavin) – The Cell Repairer 🔄🥚

• Why you need it: Supports energy production and cell growth—especially for healthy skin, hair, and nails.

• Where you’d find it: Dairy products, eggs, and green veggies.

8. Vitamin B3 (Niacin) – The Brain & Metabolism Booster 🧠🔥

• Why you need it: Helps brain function, digestion, and metabolism—crucial for keeping energy levels stable.

• Where you’d find it: Meat, fish, and whole grains.

9. Vitamin B5 (Pantothenic Acid) – The Stress Reliever 😌🥑

• Why you need it: Supports hormone production and energy metabolism—especially important in stress response.

• Where you’d find it: Avocados, mushrooms, and eggs.

10. Vitamin B6 – The Mood & Hormone Balancer ☯️🌿

• Why you need it: Helps regulate mood, sleep, and hormone function—low levels are linked to irritability and brain fog.

• Where you’d find it: Bananas, poultry, and potatoes.

11. Vitamin B7 (Biotin) – The Hair & Nail Strengthener 💅🥚

• Why you need it: Promotes healthy hair, skin, and nails—often found in beauty supplements.

• Where you’d find it: Eggs, nuts, and whole grains.

12. Vitamin B8 (Inositol) – The Hormone & Brain Helper 🧘‍♀️🔄

• Why you need it: Helps with hormone balance, brain function, and PCOS symptoms.

• Where you’d find it: Whole grains, citrus fruits, and nuts.

13. Vitamin B12 – The Energy & Brain Powerhouse 🚀🧠

• Why you need it: Crucial for energy levels, brain function, and red blood cell production—deficiency can cause fatigue and memory issues.

• Where you’d find it: Meat, fish, dairy (vegans often need to supplement).

Are You Getting Enough?

In a perfect world, we’d get all these vitamins from food. But between busy lifestyles, soil depletion, and modern diets, deficiencies are common. That’s why a high-quality multivitamin, like Vigor Essential, helps fill the gaps—ensuring you get all 13 essential vitamins every single day.

So, how’s your vitamin intake looking?