Basic Two Classes of Vitamins

Vitamins are classified by how they absorb.

Vitamins are classified by how they absorb.

Vitamins fit into one of two categories: water-soluble or fat-soluble. They are classified based on how they dissolve in your body. Water-soluble vitamins dissolve in water, while fat-soluble vitamins dissolve in fat. Both types of vitamins are equally important in your body, and they both come from a variety of food sources.

Water-Soluble Vitamins

Vitamin C and all of the B vitamins, such as thiamine, riboflavin, niacin, B-6, B-12, biotin, folate and pantothenic acid, are water-soluble vitamins. You need vitamin C to protect all cells and to help your immune system work efficiently, while all of the B vitamins rely on each other to metabolize nutrients from the foods you eat. These vitamins do not stay in your body, rather your system uses what it needs in a short period of time and then excretes any excess through urine. Because water-soluble vitamins do not have a storage place in the body, you need to get them from your daily diet. You'll get vitamin C from just about every type of fruit and vegetable, especially broccoli, oranges, strawberries and spinach. B vitamins come from meats, seafood, eggs, dairy, whole grains and legumes, to name a few.

Fat-Soluble Vitamins

Fat-soluble vitamins, which are A, D, K and E, absorb with the help of fat and are stored in fat deposits throughout your body, as well as in your liver. Vitamin A, from dairy, dark leafy greens and eggs, includes a series of carotenoids and phytochemicals that protect your eyes and vision. You need vitamin D for bone health, while vitamin K makes blood clot and aids in wound healing. Fortified milk and breakfast cereals, as well as several types of fish are rich in vitamin D. Spinach, cabbage and other dark leafy greens are loaded with vitamin K. Vitamin E, from whole grains, nuts and vegetable oils, is an antioxidant that protects red blood cells, essential fatty acids and tissues. Additionally, vitamin E protects vitamins A and C so that your system can utilize them before they are destroyed.


Because water-soluble vitamins escape through urine if they are not absorbed, they are generally non-toxic. Even at high doses water-soluble vitamins do not cause adverse effects in healthy adults. Fat-soluble vitamins, on the other hand, may be toxic in large quantities, since they are stored in your body. It is unlikely to get excessive amounts of vitamins A, D, K or E through your diet alone, but you can overdose from supplements. Even though over-the-counter supplements, including multivitamins, are probably safe if you follow the recommendation on the label, talk with your physician before you start taking supplements, as a precaution.

Mineral Interactions

Many minerals rely on vitamins from both classes to fully absorb. Vitamin D, for example, helps pull calcium into bones for strength and structure. Nonheme iron, a type of iron from plant foods, absorbs with the help of vitamin C. Since vitamins and minerals tend to interact with one another, consuming a variety of foods from all food groups is imperative to get all of the micronutrients your body needs.

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