Essential Vitamins Your Body Needs (And How to Get Them)
We all know we need vitamins—but what does each one actually do, and how much do we need?
Vitamins are essential nutrients found in both plant and animal foods. They don’t provide calories or energy directly, but they play a crucial role in regulating important bodily functions such as:
- growth and development
- immune support
- energy production
- cell repair
Vitamins are grouped into two main categories: fat-soluble and water-soluble. Below, we break down the essential vitamins your body needs, where to find them, and general intake guidelines.
Essential Vitamins Your Body Needs: Fat-Soluble Vitamins
Vitamins A, D, E and K are known as fat-soluble vitamins. These dissolve in fat and can be stored in the body for later use.
Because they are stored, it’s important not to exceed recommended levels through supplementation unless advised by a healthcare professional.
Vitamin A / Beta-Carotene
Vitamin A is essential for:
- vision
- immune function
- skin and tissue health
- reproduction
It can be obtained directly from animal sources or converted from beta-carotene in plant foods.
Recommended Intake (NRV):
- 800μg per day (adults)
High intakes of vitamin A (retinol form) should be avoided during pregnancy.
Where to get it:
- carrots
- sweet potatoes
- spinach
- egg yolk
- liver
- fortified milk
Vitamin D
Vitamin D is often called the “sunshine vitamin” because it is produced in the skin through sunlight exposure.
It supports:
- bone health
- calcium absorption
- immune function
Recommended Intake (NRV):
- 5μg per day / 200IU (EU NRV)
- Many health bodies recommend 10μg daily (400IU), especially in low sunlight months
Because of limited sun exposure in Ireland and the UK, supplementation is often recommended. Learn more in our guide to the best vitamin D supplements.
Where to get it:
- salmon
- cod liver oil
- fortified milk
- fortified cereals
- sunlight
Vitamin E
Vitamin E is a powerful antioxidant that helps protect cells from oxidative stress.
It plays a role in:
- immune support
- skin health
- protecting cells
Recommended Intake (NRV):
- 12mg per day
Where to get it:
- almonds and nuts
- avocados
- vegetable oils
- wholegrains
Vitamin K
Vitamin K is essential for:
- normal blood clotting
- bone health
It is partly produced by bacteria in the gut.
Recommended Intake (NRV):
- 75μg per day
Where to get it:
- leafy greens
- broccoli and cabbage
- eggs
- liver
Essential Vitamins Your Body Needs: Water-Soluble Vitamins
Water-soluble vitamins include Vitamin C and the B-complex vitamins. These are not stored in large amounts in the body, so they need to be consumed regularly.
Vitamin B9 (Folate / Folic Acid)
Vitamin B9 is especially important during pregnancy and for red blood cell formation.
Recommended Intake (NRV):
- 200μg per day
- 400–600μg recommended during pregnancy
Where to get it:
- leafy greens
- citrus fruits
- beans
- nuts and seeds
- fortified cereals
Vitamin B3 (Niacin)
Vitamin B3 supports:
- energy metabolism
- circulation
- nervous system function
Recommended Intake (NRV):
- 16mg per day
Where to get it:
- peanuts
- poultry
- lean meats
- whole grains
Vitamin B12
Vitamin B12 is essential for:
- red blood cell formation
- nerve function
- energy metabolism
Deficiency is more common in vegetarians, vegans and older adults.
Recommended Intake (NRV):
- 2.5μg per day
Where to get it:
- fish
- dairy
- eggs
- fortified foods
Vitamin C
Vitamin C is a well-known antioxidant that supports:
- immune function
- collagen production
- iron absorption
Recommended Intake (NRV):
- 80mg per day
Higher intakes are often used during periods of illness, although effects may vary.
Where to get it:
- citrus fruits
- berries
- peppers
- broccoli
- spinach
Learn more about Vitamin C in our blog Vitamin C Benefits.
Should You Get Vitamins from Food or Supplements?
A balanced diet remains the best way to get essential vitamins. Whole foods provide a combination of:
- vitamins
- minerals
- fibre
- phytonutrients
These work together to support overall health.
However, supplementation may be beneficial for:
- those with dietary restrictions (e.g. vegan diets)
- low sunlight exposure (vitamin D)
- pregnancy (folic acid)
- specific deficiencies
Supporting Your Vitamin Intake
In addition to individual vitamins, many people choose:
- multivitamins
- targeted supplements (e.g. vitamin D, B12)
- fortified foods
Read our guide on How to Choose the Best Multivitamin
Final Thoughts
Vitamins play a vital role in supporting your overall health, from energy and immunity to bone and heart health.
By combining a balanced diet with targeted supplementation where needed, you can help ensure your body gets the nutrients it needs to function at its best.
Please note, this blog is for informational purposes only and should not replace medical advice.
It’s always best to consult your doctor before taking any new supplements, treatments or remedies if you are pregnant, breastfeeding or on medication.
Last updated: 31st March 2026
