You've heard of the multi-vitamin that asserts that they have nutrients "from A to Zinc" but are our bodies really in need of everything in between? In spite of what the supplement aisle will lead you to believe, you only require 13 vitamins to prosper and thrive. Vitamins A, C, D, E, K and the B vitamins (vitamin B-6, vitamin B-12, folate, biotin, pantothenic acid, niacin, riboflavin and thiamine) are included in these essential nutrients. Each one works in a special way and unite to supply your body with what it needs to prosper, remain healthy and renew.

Now that we know which vitamins we need, which supplement has the magic combination~the best formula~the best combination~the top ingredients? Actually, we're meant to obtain all necessary nutirent in the food that we eat. Supplement means to "complement" or "augment" and you should only use vitamin and mineral supplements if they are recommended by your doctor. However, it is still good to know what vitamins are capable of doing and the best sources to get them:

Vitamin A, also known as retinol or retinoic acid, is needed for vision, maintaining healthy skin and also functions as an antioxidant. A great resource of vitamin A is found in liver. Organ meats not your taste? Choose an American cheese omelet. Dairy and egg yolk are excellent ways of obtaining vitamin A. Vitamin C, otherwise known as ascorbic acid, is another helpful antioxidant.

It also helps facilitate the formation of your body's connective tissue. Everyone takes vitamin C around cold and flu season because it has immunity raising properties. So the next time you experience the desire to sneeze grab a glass of OJ. Vitamin C is found in most citrus fruits. At dinner, create a blend of spinach, tomatoes and green peppers for a quick salad on the side chock full of this disease fighting vitamin.

Vitamin D aids in helping your body to absorb calcium thereby promoting bone strength and thwarting diseases that can harm your bones like osteoporosis. Consuming fortified milk products and ocean fish like grouper, mahi mahi or flounder, will ensure that you get plenty of vitamin D. Welcome news to all bronze beauties and beach bums, alike: Your body makes its own vitamin D after you have spent time in sunlight.

Vitamin E, also an effective antioxidant, aids in blood flow and helps the body repair its own tissue. Choose a bag of peanuts the next time you take in a baseball game and you'll have fulfilled your daily vitamin E recommendation. It's also found in peas, beans and broccoli.

You can thank Vitamin K that those nasty paper cuts won't bleed for days on end. It helps in the clotting process and helps form strong bones. Don't worry too much the next time you eat half a pizza (or eat the entire pie) because both the tomato sauce and the cheese are rich in vitamin K.

Finally, the B vitamins: Thiamin and riboflavin assist your body deal with carbohydrates and can be found in lean beef and whole-grain products. Niacin and B-6 assist your body with processing protein and fats. Keep plenty of tuna or salmon around because niacin and B-6 are both found in fish. Pantothenic acid aids in red blood cell production while B-12 makes sure that the cells stay healthy.

Folate, also considered Vitamin B-9, is a valuable part of new cell production. Bioton is responsible for hair to grow and keep strong. You can find folate and bioton in fresh greens, beans, peas, and seeds. Finding the right foods and balancing your meals ensures that your body is getting the right amount of all the above nutrients.