Vitamins: A Quick Guide to Knowing Them

vitamins are necessary for the proper development of the body
Ma Santé offers a quick guide to vitamins to learn their function and which foods to find them in. © Freepik

There are two types of vitamins. Fat-soluble vitamins are soluble and absorbed in fat. They naturally accumulate in the body. Vitamins A, D, E and K are fat soluble. Conversely, water-soluble vitamins dissolve in water and cannot accumulate in the body. Vitamins C and B are water soluble.

Vitamin A:

Who is this for? It is good for maintaining healthy eyes, skin and immune system.

Where to find it? It is mostly found in foods of animal origin. It can also be made from phytonutrients found in fruits and vegetables.

Additionally? This is not recommended. It is naturally stored in the liver. A varied diet is enough to avoid deficiencies. Excessive doses of vitamin A in the body can be dangerous.

B group vitamins:

Vitamin B is actually a group consisting of 8 vitamins: B1, B2, B3, B5, B6, B8, B9 and B12.

Who is this for? The role of vitamins B1-B8 is energy production and maintenance of the nervous system. Vitamins B9 and B12 are involved in the production of red blood cells, cell regeneration and protein synthesis.

Where to find it? Vitamin B can be found in almost all foods. It should be noted that these vitamins are mainly found in foods of animal origin. Vegans and vegetarians will need to take supplements to correct this deficiency, especially vitamin B12.

Additionally? Vitamin B can be taken as a dietary supplement to regain energy and fight stress. But be careful not to take too much. Although rare, it can cause digestive problems.

Vitamin C:

Who is this for? Vitamin C is involved in the absorption of iron from plant foods and in wound healing. It can also help reduce signs of skin aging, such as wrinkles.

Where to find it? Vitamin C is found in fruits and vegetables.

Additionally? Vitamin C can be used to fight fatigue. It also helps in strengthening the immune system. It is often recommended to use it in winter. Note that if vitamin C is not combined with a balanced diet, it will have no effect.

Vitamin D:

Who is this for? Vitamin D is involved in the proper functioning of muscles, nerves and the immune system. It also helps in better absorption of calcium for healthy bones and teeth.

Where to find it? It can be found in eggs, oily fish, milk and some yogurts. For people on a vegan diet, it can be found in algae or vegetable fats. You can also absorb vitamin D by being in the sun.

Additionally? Like vitamin C, it is often recommended for use in the winter to boost the immune system. It is also common to be deficient in vitamin D in winter due to lack of sunlight. It is also advisable to take it from the age of 60 to avoid the risk of non-vertebral fractures and osteoporosis.

Vitamin E:

Who is this for? Vitamin E has benefits for our immune system. It protects our damaged cells and can prevent chronic diseases.

Where to find it? It is mostly found in fatty foods such as vegetable oil, avocados or nuts.

Additionally? Vitamin E deficiency is rare: it naturally accumulates in the liver, reducing the risk of deficiency. However, it can be used as a supplement to prevent age-related diseases (osteoarthritis, cataracts, cardiovascular disease, etc.).

Vitamin K:

Who is this for? Vitamin K is involved in the blood clotting process: it helps prevent bleeding and stops bleeding. It also plays an important role in bone metabolism.

Where to find it? Vitamin K is produced naturally by the intestinal flora, but can be found in green vegetables.

Additionally? Vitamin K is naturally produced by intestinal flora, so its deficiency is very rare. If we are deficient in vitamin K, it is usually due to certain chronic diseases. Your doctor may then prescribe supplements. Otherwise, a varied diet is enough to get enough food.


Although there are many benefits to taking vitamin supplements, beware of overdosing. Adverse effects of excess consumption depend on the vitamins consumed. This is especially true of fat-soluble vitamins, which remain in the body, while water-soluble vitamins are easily eliminated. In order to be healthy and get the necessary amount of vitamins, a varied and balanced diet is enough.

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