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Essential Vitamins List: 17 of the Most Popular Types of Vitamins

nutritional supplements and vitamins on a white background

Health goals are more attainable when there’s an essential vitamins list for 2026 you can rely on. Health consciousness isn’t just a trend—it’s here to stay. With global demand, the dietary supplements market is expected to reach over $414 billion by 2033. Talk to your doctor about your needs and read on to discover what these vitamins are for and where you can find them in the foods you eat every day.

What Are Vitamins?

Vitamins are substances your body needs for proper cell function, growth, and development. While vitamins naturally exist in foods, they can also be consumed in pill, powder, liquid, or gummy form. These types of vitamins are considered dietary supplements.

Vitamins aren’t intended to treat a disease. Rather, they help add nutrients to your diet when you’re not getting the nutrition your body needs through the foods you eat. It’s always best to speak with your health care provider before taking any new vitamins, as they may have adverse effects and interact with certain medications.

Essential Vitamins List 2026: 17 Popular Picks

Vitamins support many different health functions. Here’s a list of 17 popular vitamins in 2026. Discover what each vitamin does and where you can find them in foods.

Vitamin A

Vitamin A is good for the eyes. It supports vision, your immune system, organ function, and growth and development.

 Here is a list of foods with vitamin A in them:

  • Leafy greens
  • Carrots
  • Dairy products
  • Eggs
  • Sweet potatoes
  • Squash

LEARN MORE: 9 Types of Squash & The Best Ways to Use Them

Vitamin B6

B6 aids in metabolizing food. Vitamin B6 is great for pregnancy, as it supports brain development during pregnancy and infancy.

Foods with vitamin B6 include:

  • Poultry
  • Fish
  • Organ meat
  • Potatoes
  • Fruit

group of foods that are high in vitamin b7

Vitamin B7

Vitamin B7 is also known as Biotin, which helps turn carbohydrates, fats, and protein in your diet to the energy your body needs. In addition, vitamin B7 is beneficial for hair growth.

These are some of the foods with Biotin in them:

  • Meats
  • Fish
  • Eggs
  • Nuts
  • Seeds

Vitamin B12

B12 improves red blood cells and keeps your blood and nerve cells healthy. Fun fact: B12 helps your body make DNA.

Some foods with B12 are:

  • Shellfish
  • Organ meats
  • Meat
  • Poultry
  • Eggs
  • Dairy

Calcium

Not a vitamin, calcium is a mineral. Calcium is good for your bones and teeth, as it keeps them strong and healthy.

Foods with calcium:

  • Milk
  • Yogurt
  • Cheese
  • Salmon
  • Broccoli

RELATED: “10 Simple Ways to Trick Yourself into Eating Healthier”

slices of citrus high in vitamin c

Vitamin C

Fantastic for your skin, Vitamin C is important for wound healing. It aids in forming scar tissue, and repairs and maintains cartilage, bones, and teeth.

Foods with vitamin C:

  • Citrus
  • Cantaloupe
  • Mango
  • Papaya
  • Pineapple
  • Tomatoes
  • Winter squash

Copper

Copper is a mineral that works behind the scenes, making energy, connective tissues, and blood vessels.

List of foods with Copper:

  • Shellfish
  • Nuts
  • Wheat-bran cereals
  • Potatoes
  • Mushrooms

Vitamin D

Vitamin D is crucial for bone production and maintenance. Supporting the absorption of calcium, it keeps bones in top shape.

Foods with Vitamin D include:

  • Fatty fish
  • Beef liver
  • Milk
  • Some mushrooms
  • Some breakfast cereals

assortment of foods high in vitamin d

Vitamin E

Vitamin E helps keep the immune system healthy, protecting against viruses and bacteria. It also acts as an antioxidant in the body, shielding your cells from free radical damage.

Here are some of the foods with Vitamin E:

Folate

Folate, known as folic acid, is Vitamin B9. It helps tissues grow and cells work. While folate occurs naturally in foods, folic acid is a man-made synthetic form of folate.

List of foods with Folate:

  • Beans
  • Spinach
  • Kale
  • Oranges
  • Lemons

Iron

Iron, a mineral, is what your body uses to make hemoglobin and myoglobin, proteins that transport oxygen through your body.

Some foods with iron are:

  • Lean meat
  • Seafood
  • Poultry
  • White beans
  • Lentils

Composition with food products rich in iron

Vitamin K

They call Vitamin K the “clotting vitamin” for a reason: it works to clot blood and maintain healthy bones.

List of foods with Vitamin K:

  • Kale
  • Spinach
  • Brussel sprouts
  • Meat
  • Eggs

Magnesium

A nutrient, magnesium is critical for regulating muscle and nerve function, blood sugar levels, and blood pressure. It keeps bones strong and aids in the production of energy and protein.

Foods with magnesium:

  • Bananas
  • Avocadoes
  • Nuts
  • Peas
  • Seeds
  • Milk
  • Soy

Niacin

Niacin, a type of Vitamin B, helps the digestive system, skin, and nerves function. Plus, it assists in energy production.

List of foods with Niacin:

  • Milk
  • Eggs
  • Rice
  • Fish
  • Legumes

mature woman smiling and peeling banana

Potassium

A mineral, potassium is necessary for your body to work properly. It supports the kidney and heart, muscles, and nerves.

Foods with potassium:

  • Bananas
  • Dried apricots
  • Prunes
  • Acorn squash
  • Lentils
  • Milk
  • Yogurt

Thiamin

A type of B vitamin, thiamin plays a role in providing energy to the body, namely the brain and nervous system.

These are foods with Thiamin in them:

  • Whole-grain foods
  • Beef steak
  • Pork
  • Eggs
  • Legumes

Zinc

Zinc is a nutrient that supports the immune system. It also helps make DNA and proteins. Interestingly, zinc can help heal wounds and regulate your sense of taste.

List of foods with Zinc:

  • Oysters
  • Meat
  • Fish
  • Poultry
  • Beans
  • Nuts

woman pouring vitamins in hand

What Vitamins Should I Be Taking Daily?

Everyone is unique, and each person’s health, goals, age, and body composition is different. Therefore, it’s difficult to say what vitamins each of us should be taking daily. However, experts generally recommend men and women take certain vitamins.

Vitamins for Women

  • Folate
  • Iron
  • Vitamin D
  • Vitamin B6
  • Vitamin B12
  • Magnesium

Vitamins for Men

  • Vitamin B6
  • Vitamin B12
  • Vitamin D
  • Vitamin K
  • Magnesium
  • Zinc

To understand what vitamins you should take daily, it’s crucial to get advice from your doctor or a health care professional. For information on vitamin benefits, this vitamins list chart from the U.S. Food & Drug Administration breaks it all down.

Vitamins in Food

This vitamins list for 2026 includes vitamins like Vitamin A, Vitamin E, and Vitamin K, all of which are found in superfoods, such as leafy greens, fish, and nuts. Check out, “Everything You Need to Know About The Five Most Powerful Superfoods” to learn more about these foods and what makes them so powerful.

man cooking with his son in kitchen

FAQs About Vitamins

How many vitamins are too many?

There’s no set limit on how many vitamins are too many. Everyone is different. Take the advice of your doctor. Read vitamin warning labels and follow dosing instructions to avoid taking too much.

Which vitamins help lose weight?

Vitamins that support metabolism, energy, and fat burning may help you lose weight. That includes B vitamins, like B12, B6, and B9, Vitamin D, and Vitamin C.

Can vitamins cause liver problems?

Some vitamins are stored in the liver and can cause liver problems if taken in high doses. Vitamin A and Niacin are particularly harmful in large amounts.

What vitamins should everyone take?

Needs vary depending on each person’s biology and diet. However, the most commonly recommended vitamins include Vitamin D, B vitamins, and Vitamin C.