Everything: Vitamins

Jun 2

Written By Olivia

Essential Vitamins: Your A to K Guide

Everything you need to know about the nutrients you can’t live without.

Jun 1, 2025

Vitamins are a group of nutrients you need to stay healthy and function, but that your body doesn’t produce well, or at all. They help with things like:

Creating energy in your body
Helping repair and grow
Keeping your skin, eyes, and immune system strong

Your body can’t make most vitamins, so you have to get them from food.

Two Types Of Vitamins

Vitamins are split into two major groups:

Water-soluble vitamins: C and all the B’s
- These are taken into the body in water and don’t stick around in your body very long, so you need them more often.
- This also means cooking these nutrients in water (like boiling) can cause nutrient loss. Bake or steam for best results.
Fat-soluble vitamins: A, D, E, and K
- To be absorbed, fat soluble and can be stored in your body, so you don’t need them every day. Pair these with dietary fat for best absorption.

Why Do We Need Them?

Each vitamins has a unique and specific job.

The Essential 13

By definition, there are only 13 nutrients that are actually vitamins. All others are minerals or “vitamin-like.”

Vitamin A: Retinol

Found preformed in animal meats and dairy products or as a provitamin precursor (your body creates it after consuming) in plant foods. Vitamin A is a strong antioxidant that protects you eye and sking health, reproduction and

Supporting a strong immune system through antioxidant activity and

This is a fat-soluble vitamin Your A’s are important for strong immune system function and promoting healthy vision skin and bones.

Low vitamin A levels can negatively affect your immune system, cause poor vision (especially at night), and skin conditions.

Vitamin B1: Thiamine

Vitamin B2: Riboflavin

Vitamin B3: Niacin

Vitamin B5: Pantothenic Acid

Vitamin B6: Pyridoxine

Vitamin B7: Biotin

Vitamin B9: Folic Acid

Vitamin B12: Cobalamin

Vitamin C: Ascorbic Acid

Vitamin D: Calciferol

Vitamin E: Tocopherol

Vitamin K: Phytonadione

The vitamin K group is super important for blood clotting and helping to regulate levels of calcium in your blood.

Olivia

Olivia is the founder of The Balance and a longevity researcher, wellness writer, yoga teacher, and retreat leader passionate about helping people live fully. With a background in movement and mindfulness, she weaves science and soul into everything she shares, from transformative retreats to research-backed articles on healthy aging.

Olivia is currently pursuing her Master’s in Biochemistry, where her focus includes NAD⁺ metabolism, cellular health, and evidence-based strategies for extending health span. Her writing blends scientific research with the heart of intentional living.

When she’s not leading retreats in stunning places around the world, you’ll find her diving into PubMed, chasing sunlight with her pup, or savoring a cup of ceremonial tea. Through The Balance, she invites others to explore the intersection of longevity and presence, because living well isn’t just about how long we’re here, but how deeply we engage with every moment.