| Vitamin | Nickname | Job | Where | % Daily Intake (DI) |
|---|---|---|---|---|
| Vitamin A | The Visionary Viper | Sharpens sight, smooths skin, boosts immunity | Liver, carrots, sweet potatoes | 900 mcg (men), 700 mcg (women) |
| Vitamin B1 (Thiamine) | The Energy Engine | Fuels carbs into power, keeps nerves humming | Pork, whole grains, sunflower seeds | 1.2 mg (men), 1.1 mg (women) |
| Vitamin B2 (Riboflavin) | The Glowing Dynamo | Sparks energy, heals cracks, fights radicals | Dairy, liver, spinach | 1.3 mg (men), 1.1 mg (women) |
| Vitamin B3 (Niacin) | The Flush Fighter | Cranks metabolism, repairs DNA, chills cholesterol | Chicken, tuna, peanuts | 16 mg (men), 14 mg (women) |
| Vitamin B5 (Pantothenic Acid) | The Stamina Stitcher | Builds hormones, fats, and endless energy | Eggs, avocado, mushrooms | 5 mg (unisex AI) |
| Vitamin B6 (Pyridoxine) | The Brain-Boosting Brawler | Lifts mood, pumps blood, calms nerves | Salmon, bananas, chickpeas | 1.7 mg (men), 1.5 mg (women) |
| Vitamin B7 (Biotin) | The Hair-Raising Hustler | Grows locks, nails, and metabolic grit | Nuts, eggs, sweet potatoes | 30 mcg (unisex AI) |
| Vitamin B9 (Folate/Folic Acid) | The Cell-Spinning Sage | Crafts DNA, prevents birth defects, powers blood | Leafy greens, lentils, fortified grains | 400 mcg (unisex) |
| Vitamin B12 (Cobalamin) | The Nerve-Nurturing Ninja | Shields nerves, builds red cells, revs energy | Beef, clams, fortified milks | 2.4 mcg (unisex) |
| Vitamin C (Ascorbic Acid) | The Citrus Crusader | Heals wounds, boosts collagen, fights colds | Oranges, peppers, strawberries | 90 mg (men), 75 mg (women) |
| Vitamin D | The Sunshine Soldier | Hardens bones, lifts mood, guards immunity | Sun, salmon, fortified dairy | 15 mcg (600 IU, unisex) |
| Vitamin E | The Antioxidant Ace | Shields cells, softens skin, battles aging | Almonds, spinach, wheat germ | 15 mg (unisex) |
| Vitamin K | The Clotting Crusader | Clots blood, strengthens bones, flexes arteries | Kale, natto, liver | 120 mcg (men), 90 mcg (women) |