You need a variety of vitamins to keep your body functioning properly, maintain health and reduce your risk for conditions like cancer and heart disease. Vitamins also help your body convert food into the fuel it needs for daily life. Some vitamins are stored in your body, whereas others are consumed in the food you eat.
Soluble vs. Insoluble
Your body does not store water-soluble vitamins, so you need to replace them daily. The B vitamins and vitamin C are water-soluble. Your body does, however, store fat-soluble vitamins, so you don't have to consume them daily. Fat-soluble vitamins are A, D, E and K, according to Colorado State University.
B Vitamins
There are eight B vitamins, according to University of Maryland Medical Center. These vitamins are involved in metabolizing fats and protein in your body. They also help your body to convert food into fuel, or glucose, which is burned to produce energy. B vitamins also help your nervous system function and are needed for eye, liver, hair and skin health.
Antioxidant Vitamins
There are three antioxidant vitamins: A, C and E. These vitamins help prevent cellular damage due to free radicals and may reduce your risk for cancer, heart disease and oxidative damage due to endurance exercise, according to Rice University in Houston, Texas. Vitamin A also is essential for vision, vitamin C helps your body make collagen and vitamin E may help prevent Alzheimer's disease, according to Harvard Medical School. The recommended daily allowance, or RDA, for vitamin E is 15 mg, according to Harvard. The RDA for vitamin C is 90 mg for men and 75 mg for women. Men need 900 mcg of vitamin A daily, and women need 700 mcg.
Vitamin D
Vitamin D, or the "sunshine vitamin," can be produced by your body when you are exposed to the sun. This vitamin helps your body maintain normal blood levels of phosphorus and calcium. This strengthens your bones and helps form teeth, according to Harvard. Having enough vitamin D and calcium can slow or prevent osteoporosis, according to the Mayo Clinic. There are other potential benefits of vitamin D. These include reducing the risk for autoimmune disorders like rheumatoid arthritis and multiple sclerosis, muscle pain and weakness, cancer and cardiovascular disease. The RDA for adults is 200 to 600 International Units vitamin D a day, or 5 to 15 mcg.
Vitmain K
Vitamin K may help prevent fractures in your body, according to Harvard. This vitamin also activates calcium and proteins essential to blood clotting. Men need 120 mcg daily, and women need 90 mcg.
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