Your Handy A-K Guide to the 13 Vitamins

Alright, so I have no idea who originally did this diagram but I’m not taking credit for it, so don’t sue me. This is a guide you should keep handy for the major vitamins you should be taking, including the good things it does, what the deficiency symptoms look like, and what the overdoes effects look like. Super handy and perfect for a print out to put on your fridge.

Here’s a full-size version if you’d like to zoom in or print it out. 

About Ande Truman

Ande has made mistakes in the kitchen since she could reach the countertop. From a restaurant head cook, to cooking meals for friends, to her own solo plate, experimenting & learning drives her. She’s also a freelance graphic & web designer, photo/videographer, guitar player and wanderlust-er. In her spare time, she works a full-time 8 to 5 cubicle job. She’s the creator of Broke & Healthy.

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Comments for Your Handy A-K Guide to the 13 Vitamins are now closed.

  1. Thanks for posting this! I manage some health support groups, mostly for RLS, and this is simple and easy to follow, since my members are all sleep deprived. Simple is better! 😉

  2. Hello Ms. Truman,

    My wife and I sometimes peruse Pinterest on Saturday mornings while having our coffees. We came across your chart, and we’re wondering if there’s a list of foods with correlative nutritional attributes that we might avail ourselves to. Do you know of such a source? I suppose I could find one online, but I’m kinda lazy this morning.
    It’s raining, the woodstove is going, and we’re still in our robes just chillin’ like villains. So, please help a lazy guy out on this fine rainy day. Wouldja, please?

    Thank you,
    B aka Dawg

    • Your Saturday morning sounds lovely, Boyd! Honestly one of the best ways to look up nutritional value of foods is to Google “Nutritional value” plus the food you’re looking for and a handy dandy info sheet should come up on the right side of your screen within Google. Hope that helps!

  3. Very handy, Ande!
    I just have to say I’m a firm believer in taking the initiative with your own health. It’s wonderful to have all the resources to learn things, and finally to make an informed decision. With all our knowledge, there is still so much disagreement and therefore they cannot all be right! (Possibly not even your physician). So there is plenty of reason to take the initiative with your health.

    My recent discovery is some excellent advice regarding Vitamin D, which you will find out on the Web. I have adult-onset asthma and I’m happy to report that it is now well-managed. I’m not certain of the reason, but I can vouch for a general feeling of well-being, both mentally and physically which I attribute in part to Vitamin D. I take 35iu per pound of body weight of Vitamin D3 per day during the winter months. The doctor was not pleased hearing of that, but after a blood test, he told me my Vitamin D level was just right.

    • Thanks! I’m thankful to whoever designed this sweet chart. And thanks for the Vitamin D pointers- very cool.

      • Dea Ande

        I am having difficulty printing out your vitamin page with zoom. It is too small to print out. Could you please send me it in a word document please to Diane Gallagher at

        Many thanks