which vitamins are good
which vitamins are good

Vitamin Breakdown: An Analysis of Key Players (Featuring PlantYourDay)

Have you ever tried to search up which vitamins are good for what and found yourself overwhelmed? Honestly, it can be a headache. It doesn’t help that there is plenty of misinformation floating around, especially when it comes to how vitamins are best absorbed. Well, you know we try to make this blog a helpful touch point for all things health and wellness, so we’ve decided to put together a vitamin breakdown! We’re going to use our PlantYourDay protein powder as a study subject, because it is chalk full of some of the most important vitamins you should be intaking. Keep reading for an analysis of the vitamins in PlantYourDay! 

Absorption 101

Before we dive into each vitamin, let’s make one thing clear: they are not created equal when it comes to absorption. Unfortunately, this can often be a source of confusion that isn’t easily cleared up online. Here’s what you need to know: 

  • There are two central categories when it comes to vitamin absorption: those that are fat-soluble and those that are water-soluble. 
  • Fat-soluble vitamins do exactly what it sounds like. They need fat to absorb properly. This is key! If you aren’t consuming any fat when you are taking this vitamin, you won’t be absorbing anywhere near the intended amount. 
  • Water-soluble vitamins are absorbed digestively—with water. 
  • Alternatively, any excess nutrients from water-soluble vitamins will just exist via your urinary tract. 

Clearly, knowing the difference between these two vitamin categories can be really important!

Now that we’ve cleared that up, let’s dive in …


Vitamin D2

Also called: ergocalciferol

Category: fat-soluble

Benefits: allows your body to absorb more calcium and phosphate, which is important for strong bones and teeth

Dietary sources: egg yolks, liver, dairy cheese and milk, salmon, sardines, tuna


Vitamin B1

Also called: thiamine

Category: water-soluble

Benefits: helps turn food into energy and keeps the nervous system healthy

Dietary sources: pork, grains, peas, sunflower seeds, legumes, eggs, nuts, rice


Vitamin B2

Also called: riboflavin

Category: water-soluble

Benefits: also helps turn food into energy (all B vitamins do); assists the body in metabolizing fats and protein

Dietary sources: eggs, organ meats (kidneys and liver), lean meats, dairy milk, fortified grains and cereals


Vitamin B3

Also called: niacin

Category: water-soluble 

Benefits: helps turn food into energy; supports nervous system, digestive, and skin health

Dietary sources: peanuts, tuna, salmon, mushrooms, chicken, avocados, brown rice, beef


Vitamin B6

Also called: pyridoxine

Category: water-soluble

Benefits: helps turn food into energy; improves immune function; prevents anemia; soothes nausea; supports heart, brain, and eye health

Dietary sources: fish, beef liver and other organ meats, potatoes and other starchy vegetables, fruit


Vitamin B9

Also called: folate

Category: water-soluble

Benefits: helps turn food into energy; supports red blood cell formation; reduces the risk of birth defects in the brain and spine when taken by pregnant women

Dietary sources: leafy greens, liver, citrus fruits, asparagus, eggs, legumes, avocado, broccoli


Vitamin B12

Also called: cobalamin, cyanocobalamin

Category: water-soluble

Benefits: helps turn food into energy; keeps blood and nerve cells healthy; assists in the creation of DNA; prevents anemia

Dietary sources: fish, meat, poultry, eggs, dairy products


Vitamin E

Also called: tocopherol, alpha-tocopherol

Category: fat-soluble 

Benefits: supports nerves and muscles; prevents blood clots; boosts immune system; supports anti-inflammatory processes

Dietary sources: sunflower seeds, almonds, peanuts, beet greens, collard greens, spinach, pumpkin


Vitamin C

Also called: ascorbic acid

Category: water-soluble

Benefits: heals wounds; boosts immunity; helps to maintain collagen; contributes to forming blood vessels, cartilage, and muscle 

Dietary sources: citrus fruits, tomatoes, potatoes, red and green peppers, kiwis, broccoli, strawberries, Brussels sprouts, cantaloupe 


Vitamin A

Also called: beta-carotene, alpha-carotene, retinal, retinol

Category: fat-soluble

Benefits: supports vision; boosts immune system; supports the heart, lungs, and other organs; helps to produce fetal skeleton and immune system when taken by pregnant women

Dietary sources: leafy greens, oranges and yellow vegetables, tomatoes, fruits

There you have it! Of course, this isn’t a completely exhaustive vitamin breakdown. But these PlantYourDay favorites will appear in most supplements, from multi-vitamins to wellness drinks like ours. They’re a core set of go-tos that any doctor would endorse and anyone should consider supplementing for optimal health. 

If you want to learn more about PlantYourDay beyond this vitamin breakdown, be sure to check out any of our previous blog posts featuring it

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