The Vitamin Alphabet: Which One Is For You?

Choosing between vitamins can be confusing. This guide breaks down

their benefits, differences, and when to use each to support energy, cognition, and overall health.

From boosting energy and sharpening focus to strengthening immunity and protecting your bones, vitamins play powerful roles in your health. But with so many options lining the shelves it can be difficult to know what your body actually needs and what might be unnecessary (or even harmful) without proper guidance. Before adding another supplement to your routine, it’s important to understand what each vitamin does, who may benefit from it, and when testing or professional advice is the smarter first step. This guide breaks down their benefits, differences, and when to use each to support energy, cognition, and overall health.

Vitamin A

Vitamin A helps in maintaining normal night vision, overall eye health, and supports normal immune function. Eating Beta-carotene, which is a natural food pigment found in carrots, sweet potatoes, and pumpkin, also helps increase natural production of Vitamin A in the body. Other sources of vitamin A include dairy, egg, and liver products.

Because vitamin A requirements are typically achieved through a balanced diet, vitamin A supplementation is not typically needed for most healthy people. True vitamin A deficiencies are uncommon and excessive supplemental vitamin A can be harmful. Therefore, it is always better to complete labs and a diet review with a doctor or nutritionist before self-starting vitamin A supplements.

Signs you may need Vitamin A

These signs don’t prove true deficiencies, but they are common reasons to talk with a clinician about evaluation and whether supplementation is appropriate:

● Night blindness or difficulty seeing in dim light

● Dry eyes or reduced tear production

● Dry, scaly skin and increased susceptibility to infections is particularly in more severe

Vitamin A deficiency.

Benefits of Vitamin A

Vitamin A supplements are typically found as 2,400 or up to 10,000 IU softgels and capsule

form. Supplementation should not exceed 1.5 mg (1,500 μg) per day.

● Helps support vision by forming pigments in the retina and supports seeing in dim or low

light settings.

● Helps the body’s natural defenses work properly and supports barrier tissues like linings

of the breathing airways and stomach that help protect against infection.

● Helps maintain healthy skin and mucous membranes (body “linings”), which can become

dry or scaly when Vitamin A is highly deficient.

Vitamin A supplements are typically found as 2,400 or up to 10,000 IU softgels and capsule

form. Supplementation should not exceed 1.5 mg (1,500 μg) per day.

Vitamin B

There are actually many forms of Vitamin B which can come in individual supplements or be grouped into B-Complex supplements.

Key B vitamins include:

● B1 (thiamine): Important for growth and metabolism. People with diabetes or have a history of heart failure often have low levels of thiamin in their blood. Thiamine to support dementia in Alzheimer patients is also being studied by researchers.

● B2 (riboflavin): Important for growth, development, and energy processing. Vegans, vegetarians, and people who do not consume egg or dairy products are more likely than others to be deficient in riboflavin. Those with the genetic disorder called riboflavin transporter deficiency should also consider B2 supplementation.

● B3 (Niacin): Important for metabolism and cell function. Undernourished individuals with AIDS, alcohol use disorder, anorexia, inflammatory bowel disease, or liver cirrhosis may be deficient in B3.

● B5 (Pantothenic acid): Important for fat-breakdown in the body. B5 deficiency is rare.

● B6 (Pyridoxine): Important brain function, metabolism, and immune health. People with a history of kidney problems, are undergoing dialysis, or have had a kidney transplant are more likely to be deficient in B6. Individuals with autoimmune diseases such as rheumatoid arthritis, celiac disease, Crohn’s disease, ulcerative colitis, or inflammatory bowel disease are also at risk of low B6 levels along with people with alcohol deficiency.

● B7 (Biotin): Supports hair, nail, and skin health. Pregnant and breastfeeding women and people with alcohol dependence are more likely to be biotin deficient due to varying nutritional demands of the body.

● B9 (Folate/Folic acid): Important for cell growth and development. Folate deficiency is common in individuals with alcohol use disorder or those with disorders that lower nutrient absorption such as celiac disease and inflammatory bowel disease.

● B12 (Cobalamin): Important for cell growth and maintaining blood cells. Older adults over the age of 50 years, vegans, vegetarians, and people with stomach disorders such as Celiac’s disease and Crohn’s disease often encounter absorption issues, thus leading to insufficient vitamin B12 from their diets.

Most people get enough B-vitamins from the food they eat. Food sources of B vitamins include whole grains and fortified cereals, beans and lentils, leafy greens, nuts/seeds, dairy, eggs, fish, and poultry. However, certain people are at higher risk for deficiency depending on chronic health problems, genetics, and lifestyle.

Signs you may need Vitamin B

● Unusual fatigue, weakness, or low energy

● Tingling, numbness, burning pain, or balance issues (more concerning for B6 or B12)

● Brittle nails (biotin, folate)

● Frequent mouth sores, cracked corners of the mouth, or a sore/swollen tongue

(riboflavin, folate, or B12 deficiency)

● Easy bruising, mood changes, or “brain fog”

● Abnormal blood cell counts (folate or B12 issues)

Benefits of B-vitamins

● Supports energy metabolism by helping your body convert carbohydrates, fats, and

proteins into usable energy

● May decrease the risk of heart attack and strokes in people with high cholesterol

● Supports normal nerve signaling and nervous system health (B1,B6, and B12)

● Supports red blood cell production and healthy DNA synthesis (folate and B12)

● Supports healthy skin and mucous membranes

Vitamin B supplements are commonly sold as “B-complex” tablets/capsules, standalone products (like B12 or folic acid), gummies, and liquids. Dosing varies widely and “mega-dose” formulas or injections can be administered by doctors.

Vitamin C

Also known as ascorbic acid, vitamin C is a water-soluble vitamin used to make collagen which is a key protein in supporting wound healing, protecting cells from antioxidants, supporting immune function, and improving absorption of iron. Because our bodies can’t make vitamin C on our own, it must come from food or supplements regularly. Fruits and vegetables such as oranges, bell peppers, and broccoli are good sources of vitamin C. Many people can meet needs through a balanced diet. However, people with absorption issues or have low vitamin C intake may be vitamin C deficient.

Signs you may need Vitamin C

● Insufficient intake of fruits and vegetables

● Fatigue or low energy

● Easy bruising or poor wound healing

● muscle weakness all over the body

● Scurvy symptoms such as inflammation of the gums, small red or purple skin spots, and

tooth-loss

Benefits of Vitamin C

● Required for collagen biosynthesis, which supports skin, blood vessels, cartilage, and

bone health.

● Helps protect cells from oxidative stress, cell damage and can help regenerate other

antioxidants in the body.

● Vitamin C supports immune function and increases absorption of non-heme iron from

plant foods.

Vitamin C supplements are commonly sold as tablets/capsules, chewables/gummies, and powders to mix into drinks. If considering supplementation, choosing a modest daily dose is reasonable.

Vitamin D

Vitamin D acts like a hormone in the body and is essential for calcium and phosphate absorption in the gut, which is critical for bone remodeling and bone strength. Vitamin D also influences neuromuscular and immune function, as well as inflammation.

Vitamin D can come from sunlight, foods, and supplements, but many people still have low intake because relatively few foods naturally contain much vitamin D. Since vitamin D status depends on multiple factors (diet, sun exposure, skin pigmentation, latitude/season, and medical conditions), supplementation is commonly considered when intake or sun exposure is insufficient or if blood levels are low.

Signs you may need Vitamin D

These signs don’t confirm deficiency, but they are common reasons to discuss with a doctor (often including a blood test) and whether supplementation is appropriate:

● Bone pain or tenderness

● Frequent fractures or low bone density concerns

● Muscle cramps/spasms (in more severe cases) which can relate to low calcium from

impaired absorption when vitamin D is very low

Benefits of Vitamin D

● Supports calcium absorption and helps maintain calcium/phosphate balance needed for

normal bone mineralization.

● Helps protect older adults from osteoporosis.

● Supports neuromuscular and immune function and modulates inflammation-related

processes.

Vitamin D supplements are most commonly available as vitamin D3 (cholecalciferol) or vitamin D2 (ergocalciferol) in tablets/capsules, softgels, and liquid drops.

Vitamin E

Vitamin E mainly works as an antioxidant, helping protect cells from damage caused by free radicals. It also supports immune function and plays roles in cell signaling and blood vessel function. Many people can get enough vitamin E through food, especially from nuts, seeds, and vegetable oils, so routine supplementation isn’t always needed for otherwise healthy people. True vitamin E deficiency is more likely with fat-malabsorption conditions, so a clinician-guided diet review and evaluation is a safer approach than self-starting high-dose supplements.

Vitamin E can increase bleeding risk, especially at very high supplemental doses or when combined with blood thinners such as warfarin or aspirin. Therefore, extra caution should be taken for anyone preparing for surgery or taking anticoagulant/antiplatelet therapy.

Signs you may need Vitamin E

● Neuromuscular symptoms such as weakness or coordination issues

● Increased susceptibility to infections

Benefits of Vitamin E

● Offers antioxidant protection that helps limit cell damage

● Helps with immune support

● Supports healthy blood vessel function which may be beneficial for people with heart

disease

Vitamin E supplements are commonly sold as softgels/capsules, sometimes labeled as

“alpha-tocopherol”).

Summary

Understanding the benefits and appropriate use of vitamins is essential for maintaining optimal health. Each vitamin plays a unique role in supporting various bodily functions, from vision and immune health to energy metabolism and skin integrity. However, supplementation should be approached with caution and ideally under the guidance of a healthcare professional. If you have concerns about your vitamin intake or suspect deficiencies, we encourage you to visit our pharmacy for a personalized consultation.

Our knowledgeable staff is here to help you navigate your vitamin needs and ensure you are on the right path to better health. Call us today at (424) 303-7860 or visit us at 8737 Beverly Blvd. STE 102 West Hollywood, CA 90048.