Vitamins Guide
Comprehensive information about essential vitamins, their benefits, recommended dosages, and how they support your health.
What Are Vitamins?
Vitamins are essential organic compounds that your body needs in small amounts to function properly. Unlike macronutrients, vitamins don't provide energy, but they play crucial roles in metabolic processes, immune function, and overall health.
There are 13 essential vitamins, categorized as either fat-soluble (A, D, E, K) or water-soluble (B vitamins and vitamin C). Each vitamin has unique functions and benefits for your body.
Vitamin D
# Vitamin D: The Sunshine Vitamin That Powers Your Health Often called the "sunshine vitamin," Vitamin D stands out as one of the most crucial nutrients for human health, yet it's also one of the mos...
Recommended Dosage: and Timing
Vitamin C
# Vitamin C: The Essential Immune-Boosting Powerhouse Your Body Craves Vitamin C, also known as ascorbic acid, stands as one of the most well-researched and celebrated nutrients in the world of healt...
Recommended Dosage: and Timing
Vitamin B12
# Vitamin B12: The Essential Nutrient Your Body Can't Live Without Vitamin B12, also known as cobalamin, stands as one of the most critical yet commonly deficient nutrients in the modern world. This ...
Recommended Dosage: and Timing
Vitamin B6
# Vitamin B6: The Versatile Powerhouse for Brain Health, Metabolism, and Immune Function Vitamin B6, scientifically known as pyridoxine, stands as one of the most versatile and essential nutrients in...
Key Benefits:
- For sleep support, evening dosing may be more effective
- Divide doses above 50mg throughout the day for better absorption
Recommended Dosage: and Timing
Folate (Vitamin B9)
# Folate (Vitamin B9): The Essential Nutrient for Cellular Health and Development Folate, also known as vitamin B9 or folacin, stands as one of the most crucial B-vitamins for human health, playing a...
Recommended Dosage: and Timing
Vitamin E
# Vitamin E: The Essential Antioxidant for Optimal Health Vitamin E stands as one of the most crucial fat-soluble vitamins for human health, yet it remains surprisingly misunderstood by many. This po...
Recommended Dosage: and Timing
Vitamin K
# Vitamin K: The Essential Nutrient for Strong Bones and Healthy Blood Often overshadowed by its more famous vitamin cousins like C and D, vitamin K quietly performs some of the most critical functio...
Recommended Dosage: and Timing
Vitamin K2
# Vitamin K2: The Forgotten Vitamin That Could Transform Your Health While most people are familiar with vitamins like C and D, there's a lesser-known nutrient that's quietly revolutionizing our unde...
Key Benefits:
- **Individuals with dental problems** or gum disease
- **People with diabetes or metabolic syndrome**
- **Those with family history of osteoporosis or heart disease**
Recommended Dosage: and Timing
Vitamin A
# Vitamin A: The Essential Nutrient for Vision, Immunity, and Cellular Health Vitamin A stands as one of the most crucial fat-soluble vitamins in human nutrition, playing indispensable roles in visio...
Recommended Dosage: and Timing
Riboflavin (Vitamin B2)
# Riboflavin (Vitamin B2): The Energy-Boosting Powerhouse Your Body Needs Riboflavin, commonly known as Vitamin B2, is one of the most crucial yet underappreciated nutrients in our daily diet. This b...
Recommended Dosage: and Timing
Biotin (Vitamin B7)
# Biotin (Vitamin B7): The Essential Nutrient for Hair, Skin, and Metabolic Health Biotin, also known as Vitamin B7 or Vitamin H, is a water-soluble B-vitamin that has captured widespread attention f...
Recommended Dosage: and Timing
Thiamine (Vitamin B1)
# Thiamine (Vitamin B1): The Energy Powerhouse Your Body Can't Live Without Imagine your body as a sophisticated power plant, constantly converting fuel into energy to keep every cell, organ, and sys...
Recommended Dosage: and Timing
Niacin (Vitamin B3)
# Niacin (Vitamin B3): The Essential Nutrient for Energy, Heart Health, and Cellular Function Niacin, also known as vitamin B3 or nicotinic acid, stands as one of the most fascinating and multifacete...
Recommended Dosage: and Timing
Vitamin B5 (Pantothenic Acid)
# Vitamin B5 (Pantothenic Acid): The Essential Energy Catalyst Your Body Can't Live Without Often called the "anti-stress vitamin," Vitamin B5, or pantothenic acid, is one of the eight essential B vi...
Recommended Dosage: and Timing
Choline
# Choline: The Essential Nutrient Your Brain and Body Need While most people are familiar with vitamins like C and D, there's one crucial nutrient that often flies under the radar despite being absol...
Recommended Dosage: and Timing
Inositol
# Inositol: The Underestimated Vitamin-Like Compound for Mental Health and Metabolic Wellness Often referred to as vitamin B8, inositol is a fascinating compound that sits at the intersection of nutr...
Recommended Dosage: used in these studies was 2-4 grams daily, often combined with folic acid.
PABA (Para-Aminobenzoic Acid)
# PABA (Para-Aminobenzoic Acid): The Forgotten B-Complex Member That Deserves Your Attention Para-aminobenzoic acid, commonly known as PABA, might not be as famous as vitamin C or as trendy as vitami...
Key Benefits:
- **People with digestive issues:** To support gut bacteria and intestinal health
- **Individuals with poor dietary intake:** Those not consuming adequate PABA-rich foods
Recommended Dosage: and Timing
Vitamin P (Bioflavonoids)
# Vitamin P (Bioflavonoids): The Forgotten Nutrient That Supports Your Health While most people are familiar with vitamins A through K, there's one lesser-known member of the vitamin family that dese...
Recommended Dosage: and Timing
Vitamin B15 (Pangamic Acid)
# Vitamin B15 (Pangamic Acid): The Controversial "Vitamin" That's Not Actually a Vitamin When it comes to nutritional supplements, few substances have generated as much debate and confusion as Vitami...
Recommended Dosage: and Timing
Vitamin U
# Vitamin U: The Overlooked Nutrient for Digestive Health and Cellular Protection While most people are familiar with vitamins A through K, there's a lesser-known compound that has been quietly makin...
Key Benefits:
- People with autoimmune digestive conditions may find relief
- Those with chronic fatigue or fibromyalgia (methylation support)
Recommended Dosage: and Timing
Lipoic Acid
# Alpha-Lipoic Acid: The Universal Antioxidant Your Body Needs Alpha-lipoic acid (ALA) stands out as one of the most remarkable compounds in the world of nutritional science. Often called the "univer...
Recommended Dosage: and Timing
CoQ10 (Coenzyme Q10)
# CoQ10 (Coenzyme Q10): The Cellular Energy Powerhouse Your Body Needs Imagine if there was a single compound that could boost your heart health, enhance your energy levels, protect your brain from a...
Recommended Dosage: and Timing
PQQ (Pyrroloquinoline Quinone)
# PQQ (Pyrroloquinoline Quinone): The Mitochondrial Powerhouse for Enhanced Energy and Brain Health Imagine discovering a compound that could literally help your cells create new power plants, boost ...
Recommended Dosage: and Timing
Vitamin B Complex
# Vitamin B Complex: Your Body's Essential Energy and Wellness Foundation Imagine trying to run a sophisticated factory with only half the workers showing up to their shifts. That's essentially what ...
Key Benefits:
- Avoid taking late in the day as B vitamins can be energizing
- Take with food to improve absorption and reduce stomach upset
- For therapeutic doses, consider splitting the dose throughout the day
Recommended Dosage: and Timing
Methylcobalamin (Active B12)
# Methylcobalamin: The Superior Form of Vitamin B12 for Optimal Health Vitamin B12 is often called the "energy vitamin," but there's much more to this essential nutrient than just fighting fatigue. A...
Recommended Dosage: and Timing
Methylfolate (Active Folate)
# Methylfolate (Active Folate): The Superior Form of Folate Your Body Actually Needs In the world of B-vitamins, folate stands as one of the most crucial nutrients for human health, yet it's also one...
Recommended Dosage: and Timing
Pyridoxal-5-Phosphate (Active B6)
# Pyridoxal-5-Phosphate (P5P): The Active Form of Vitamin B6 Your Body Actually Uses When most people think about vitamin B6, they imagine the standard pyridoxine found in typical multivitamins. Howe...
Recommended Dosage: and Timing
Tocotrienols (Vitamin E Complex)
# Tocotrienols: The Underappreciated Powerhouse of the Vitamin E Complex When most people think of vitamin E, they picture alpha-tocopherol – the form found in most supplements and fortified foods. H...
Recommended Dosage: and Timing
Menaquinone-7 (MK-7)
# Menaquinone-7 (MK-7): The Superior Form of Vitamin K2 for Bone and Heart Health In the world of vitamins, few nutrients have generated as much excitement in recent years as Vitamin K2, particularly...
Recommended Dosage: and Timing
Retinyl Palmitate
# Retinyl Palmitate: The Essential Vitamin A Supplement for Optimal Health Retinyl palmitate, a stable and bioavailable form of vitamin A, stands as one of the most crucial nutrients for maintaining ...
Recommended Dosage: and Timing
Ergocalciferol (Vitamin D2)
# Ergocalciferol (Vitamin D2): Your Complete Guide to Plant-Based Vitamin D In the world of essential nutrients, few vitamins have garnered as much attention in recent years as vitamin D. While most ...
Recommended Dosage: and Timing
Cholecalciferol (Vitamin D3)
# Cholecalciferol (Vitamin D3): The Sunshine Vitamin for Optimal Health Often called the "sunshine vitamin," cholecalciferol, or Vitamin D3, stands as one of the most crucial nutrients for human heal...
Recommended Dosage: and Timing
Ascorbyl Palmitate (Fat-Soluble Vitamin C)
# Ascorbyl Palmitate: The Fat-Soluble Form of Vitamin C That's Revolutionizing Antioxidant Protection When most people think of vitamin C, they picture the classic water-soluble ascorbic acid found i...
Recommended Dosage: and Timing
Omega-3 Fatty Acids
# Omega-3 Fatty Acids: The Essential Fats Your Body Can't Make Omega-3 fatty acids represent one of the most extensively researched and clinically validated nutrients in modern nutritional science. T...
Recommended Dosage: and Timing
Probiotics
# Probiotics: Your Guide to Beneficial Bacteria for Optimal Health In the fascinating world of human health, few discoveries have been as revolutionary as understanding the critical role of our gut m...
Recommended Dosage: and Timing
Vitamin B17 (Amygdalin)
# Vitamin B17 (Amygdalin): The Controversial Compound Under Scientific Scrutiny Vitamin B17, scientifically known as amygdalin, occupies a unique and contentious position in the world of nutrition an...
Recommended Dosage: and Timing
Important Note
While vitamins are essential for health, more is not always better. Taking excessive amounts of certain vitamins can be harmful. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.