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.
- Because fat-soluble vitamins will be absorbed based on the volume of fat you consume with them and absorb into fat, it is possible to overdose on them.
- 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.