Vision and epithelial context
Preformed retinol from animal foods; carotenoids from orange and dark-green plants. Excess preformed A can be harmful in pregnancy — clinician territory. Live form lanes: Vitamin A shortlist.
Thirteen essentials in two families: fat-soluble A, D, E, K and water-soluble C plus B1–B12. Read the map first. Food first. Capsules only when the form is honest.
Overview
CytoDaily maps vitamins as organic cofactors you eat. They are not minerals, not Fuel macros, and not Flavour spices. Mega-dose immunity walls and disease claims stay off this aisle.
Fat-soluble vitamins (A, D, E, K) absorb with dietary fat and can store in liver and adipose tissue — excess can accumulate. Water-soluble vitamins (C and the eight B vitamins: B1, B2, B3, B5, B6, B7, B9, B12) turn over faster and are usually cleared more readily, but high-dose pills still need label honesty. Folate and B-complex each have four live form lanes below. Pregnancy folate stays clinical.
A mixed plate — colorful plants, eggs or dairy, fish or fortified foods, whole grains — covers most adults. Sunlight and fortified foods matter for vitamin D in many climates. Animal foods or reliable fortification matter for B12. If meals are thin or labs show a gap, a clinician can guide a targeted form — not a random multi megadose.
Nothing on this aisle diagnoses, treats, or prevents disease. No immunity shopping wall. No osteoporosis clinic (that is not why vitamin D is here). Excess preformed vitamin A and high-dose D belong with a clinician. Vitamin K and anticoagulant regimens need medical guidance before any K capsule. Seller immune / energy / mood language stays on the listing.
Vitamin map
Pick the family first — then the vitamin that matches what you are actually trying to understand.
A, D, E, K — stored longer; excess matters.
View fat-soluble → Family 02C and B1–B12 — diet rhythm first.
View water-soluble → Live shortlistsA, D, E, and K — four form-honest lanes each.
View fat-soluble picks → Live shortlistsB1–B7, folate, B-complex, B12, and C — four lanes each.
View water-soluble picks →Family 01 · Fat-soluble
Absorbed with dietary fat. Body stores are real — megadoses are not casual. A, D, E, and K each have four live form lanes further down.
Teaching split. Fat-soluble vs water-soluble is a map of storage and turnover, not a prescription. Take D and A context with food that has fat when you do supplement. Count every bottle plus the plate.
Preformed retinol from animal foods; carotenoids from orange and dark-green plants. Excess preformed A can be harmful in pregnancy — clinician territory. Live form lanes: Vitamin A shortlist.
Fatty fish, egg yolks, fortified milk or alternatives, and sunlight. Labs and high-dose bottles belong with a clinician. Deep map: Vitamin D.
Nuts, seeds, plant oils, leafy greens. High-dose E capsules need interaction awareness; food first. Live form lanes: Vitamin E shortlist.
Leafy greens (K1); fermented and some animal foods (K2). Blood-thinner regimens need medical guidance before any K supplement. Calcium + D3 + K2 companion bottles live on Minerals calcium. Live form lanes: Vitamin K shortlist.
Live form lanes for vitamin D sit below. A, E, and K stay food-map only.
Fat-soluble · Live picks
What it is. A fat-soluble vitamin (cholecalciferol as D3 on this shortlist) involved in calcium handling and bone-mineral context. Many adults get little sun and little fatty fish; that is a pattern issue before it is a 5,000 IU aisle.
Food first. Fatty fish, egg yolks, fortified milk or plant milks, some mushrooms. Sunlight varies by latitude, season, and skin. Food and sun are not a dosing table.
Forms we shortlist. Modest 1,000 IU D3 softgels, grocery 2,000 IU D3, a measured liquid (~100 IU per drop), and a 5,000 IU high-dose caution lane. D2, mega-drop extra-strength liquids, and K2 stacks stay off this vitamin shortlist. Calcium bottles that also carry D3 or K2 live on Minerals calcium.
Boundaries. This is not an immunity wall or an osteoporosis clinic. Adult supplement upper levels are commonly discussed around 4,000 IU (100 mcg) — the 5,000 IU lane is not a casual daily default. Labs and dosing belong with a clinician. D3 on Caltrate 600+D3 and on the calcium companion-stack lane is a Minerals calcium companion, not a substitute for this map. Do not stack all four D lanes.
Salmon and other fatty fish, egg yolks, fortified dairy or alternatives, some UV-exposed mushrooms.
Name D3 vs D2, IU and mcg, and whether the dose is a drop, a softgel, or a calcium companion.
Bone density, calcium — maps only.
Live picks
Four form lanes: 1,000 IU softgels, 2,000 IU grocery D3, measured liquid, 5,000 IU high-dose caution.
Fat-soluble · Live picks
What it is. Vitamin A covers preformed retinol and plant carotenoids (beta-carotene). This aisle names the form. Excess preformed A in pregnancy is clinician territory.
Food first. Liver, eggs, dairy; orange and dark-green plants for carotenoids. A mixed plate usually beats a megadose softgel habit.
Forms we shortlist. Modest beta-carotene, modest retinol 5,000 IU, mid retinol 10,000 IU, and high beta-carotene caution.
Boundaries. Pregnancy and liver disease: clinician first. Do not stack all four lanes. Seller vision folklore stays on Amazon.
Liver, eggs, dairy; carrots, sweet potato, leafy greens for carotenoids.
Retinol / retinyl palmitate vs beta-carotene; IU vs mcg RAE on the live label.
Live picks
Four form lanes: beta-carotene modest, retinol 5,000, retinol 10,000, high beta-carotene caution.
Fat-soluble · Live picks
What it is. Vitamin E is a fat-soluble antioxidant vitamin. Shortlists name d-alpha vs mixed tocopherols / tocotrienols. Not an immunity protocol.
Food first. Nuts, seeds, plant oils, leafy greens.
Forms we shortlist. E-200 d-alpha, E-400 d-alpha, mixed Gamma E, and E-1,000 IU caution.
Boundaries. High-dose E and bleeding-risk medications: clinician first. Do not stack all four lanes.
Nuts, seeds, wheat germ oil, leafy greens.
d-alpha IU/mg vs mixed tocopherols and tocotrienols.
Vitamin C — maps only, not an antioxidant clinic.
Live picks
Four form lanes: 200 IU, 400 IU, mixed tocopherols, 1,000 IU caution.
Fat-soluble · Live picks
What it is. Vitamin K includes K1 (phylloquinone) and K2 (MK-4 / MK-7). This aisle names the form. It is not a clotting clinic.
Food first. Leafy greens (K1); fermented and some animal foods (K2).
Forms we shortlist. K1 100 mcg, MK-7 100 mcg, MK-4 100 mcg, and a multi-K caution blend.
Boundaries. Anticoagulant regimens need medical guidance before any K capsule. Calcium + D3 + K2 companion stacks live on Minerals calcium. Do not stack all four lanes.
Leafy greens; natto and some cheeses/ferments for K2 context.
K1 vs MK-4 vs MK-7; blend labels that stack several forms.
Minerals calcium companion stacks — count K2 twice if both are open.
Live picks
Four form lanes: K1, MK-7, MK-4, K1+K2 caution blend.
Family 02 · Water-soluble
Needed often from food. High-dose bottles still need form honesty — and are not disease aisles. B1–B7, folate, B-complex, B12, and C each have four live form lanes further down.
Teaching split. Water-soluble does not mean harmless megadoses. It means the body usually stores less than fat-soluble vitamins. Mixed diets cover most B vitamins; B12 is the one that often needs a named form when animal foods are low.
Fruits and vegetables cover most adults. Megadose C is not a CytoDaily treatment protocol. Deep map: Vitamin C.
Whole grains, pork, legumes. Mixed plates rarely need a solo thiamin bottle. Live form lanes: B1 shortlist.
Dairy, eggs, almonds, fortified grains. Food first. Live form lanes: B2 shortlist.
Meat, fish, peanuts, fortified grains. High-dose niacin (flush, liver context) is clinician territory. Live form lanes: B3 shortlist. Not NR.
Meat, eggs, avocado, whole grains. Live solo lanes: B5 shortlist. Blends: B-complex.
Chickpeas, fish, potatoes, bananas. Chronic high-dose B6 neuropathy belongs with a clinician. Live form lanes: B6 shortlist.
Eggs, nuts, seeds. Seller hair/nail language stays on the listing. Live form lanes: Biotin shortlist.
Leafy greens, beans, fortified grains. Pregnancy folate guidance is clinical — not a self-stack aisle here. Live form lanes: Folate shortlist.
Meat, fish, eggs, dairy, fortified foods. Absorption issues and vegan patterns may need clinician-guided forms. Deep map: Vitamin B12.
Live form lanes for folate, B-complex, B12, and vitamin C sit below. Other single B vitamins stay food-map only.
Water-soluble · Live picks
What it is. Thiamin is water-soluble B1. Solo bottles are uncommon needs on a mixed plate.
Food first. Whole grains, pork, legumes.
Forms we shortlist. Grocery 100 mg, NOW 100 mg, Solgar 500 mg mid, and benfotiamine form.
Boundaries. Seller energy folklore stays on Amazon. Prefer food first. Do not stack all four lanes.
Whole grains, pork, legumes, fortified cereals.
Thiamin HCl vs benfotiamine; milligrams on the live label.
B-complex — count B1 if both are open.
Live picks
Four form lanes: grocery 100, NOW 100, 500 mg mid, benfotiamine.
Water-soluble · Live picks
What it is. Riboflavin is water-soluble B2. Bright yellow urine from B2 is common — not a detox sign.
Food first. Dairy, eggs, almonds, fortified grains.
Forms we shortlist. R5P active form, 100 mg free riboflavin (NOW and Solgar), and 400 mg caution.
Boundaries. High-dose protocols stay clinical. Do not stack all four lanes.
Dairy, eggs, almonds, fortified grains.
Free riboflavin vs R5P; 100 mg vs 400 mg caution.
Live picks
Four form lanes: R5P, NOW 100, Solgar 100, 400 mg caution.
Water-soluble · Live picks
What it is. Vitamin B3 as niacinamide, IHN flush-free, or nicotinic acid (flush). This is not NR / Tru Niagen — those live on Supplements.
Food first. Meat, fish, peanuts, whole grains.
Forms we shortlist. Thorne niacinamide 500, NOW niacinamide 500, NOW IHN flush-free 500, Solgar nicotinic acid 500 (flush disclosed).
Boundaries. High-dose flush niacin for lipids is clinical. Do not stack all four lanes. Do not confuse with NAD+ precursors.
Meat, fish, peanuts, fortified grains.
Niacinamide vs IHN vs nicotinic acid; flush disclosed when relevant.
Supplements NAD+ — different aisle.
Live picks
Four form lanes: amide clinical, amide value, IHN flush-free, nicotinic acid flush.
Water-soluble · Live picks
What it is. Pantothenic acid / pantethine. Widely available from food; solo bottles are form lanes, not adrenal clinics.
Food first. Meat, eggs, avocado, whole grains.
Forms we shortlist. NOW 500 mg, Solgar 550 mg, pantethine 600 mg, and 500 mg bulk count.
Boundaries. Seller adrenal folklore stays on Amazon. Do not stack all four lanes.
Meat, eggs, avocado, whole grains, mushrooms.
Calcium pantothenate vs pantethine; count vs chemical form.
Live picks
Four form lanes: 500 mg, 550 mg, pantethine, 500 mg bulk count.
Water-soluble · Live picks
What it is. Pyridoxine and P-5-P. Chronic high-dose B6 neuropathy is a hard clinical stop.
Food first. Chickpeas, fish, potatoes, bananas.
Forms we shortlist. Modest 25 mg, Thorne P-5-P, NOW P-5-P 50 (+ Mg disclosed), and grocery 100 mg caution.
Boundaries. Tingling on high B6: clinician. Count Mg on the P-5-P+Mg label. Do not stack all four lanes.
Chickpeas, fish, potatoes, bananas, poultry.
Pyridoxine vs P-5-P; milligrams; Mg co-ingredient when present.
B-complex — B6 adds up fast.
Live picks
Four form lanes: 25 mg modest, P-5-P, P-5-P 50+Mg, 100 mg caution.
Water-soluble · Live picks
What it is. Biotin. Not a hair clinic. High biotin can interfere with some lab tests.
Food first. Eggs, nuts, seeds.
Forms we shortlist. Grocery 1,000 mcg, grocery 2,500 mcg, Solgar 1,000 mcg, and 10,000 mcg caution.
Boundaries. Tell your clinician about high biotin before labs. Seller hair/nail language stays on Amazon. Do not stack all four lanes.
Outlive: hair — food first, then zinc and biotin.
Eggs, nuts, seeds, sweet potato.
mcg on label; mega 10 mg caution vs modest 1,000 mcg.
Hair — index only, not treatment.
Live picks
Four form lanes: 1,000 mcg grocery, 2,500 mcg mid, Solgar 1,000, 10 mg caution.
Water-soluble · Live picks
What it is. Folate is vitamin B9 — one-carbon metabolism and DNA-context teaching maps. Food folate and synthetic folic acid are not identical labels; 5-MTHF / methylfolate is another named form. This aisle names the form. It is not a pregnancy clinic or an MTHFR shopping wall.
Food first. Leafy greens, legumes, asparagus, avocado, fortified grains when the label actually lists folate. A greens-and-beans plate usually beats a megadose capsule habit.
Forms we shortlist. Grocery folic acid 400 mcg, Quatrefolic methylfolate 400 mcg, folic acid 800 mcg (B12 co-ingredient disclosed), and 1 mg 5-MTHF caution. Prenatal blends stay off unless they are these form lanes.
Boundaries. Pregnancy and neural-tube guidance belong with a clinician. High folate can complicate B12 assessment — do not self-treat deficiency from a cart. Seller mood / prenatal folklore stays on the listing. Do not stack all four lanes.
Dark leafy greens, beans and lentils, fortified cereals and grains when folate is on the label.
Folic acid vs 5-MTHF / Quatrefolic, mcg vs DFE, and any B12 riding on the same tablet.
Live picks
Four form lanes: folic acid 400, Quatrefolic 400, folic acid 800, 5-MTHF 1 mg caution.
Water-soluble · Live picks
What it is. A B-complex bottle packs several (often all eight) B vitamins in one serving. It is a blend lane, not a single-nutrient clinic and not an energy protocol. CytoDaily shortlists potency and form honesty — not “stress formula” folklore.
Food first. Mixed plates with grains, legumes, eggs, dairy, meat or fortified foods cover most B vitamins for many adults. A complex is for when you want one named blend after the plate, not instead of it.
Forms we shortlist. Grocery Super B (all eight), classic B-50 mid, active-form Basic B, and B-100 high-potency caution. “Stress B” with C/E/zinc megastacks stay off unless they are these lanes.
Boundaries. Count each B on the label — especially B6 and folate — if you also take solo bottles. Chronic high-dose B6 neuropathy is clinical. Pregnancy folate stays with a clinician. Seller energy copy stays on Amazon. Do not stack all four lanes.
Thiamin through B12 milligrams differ by SKU. One softgel is not interchangeable with B-100.
Standard vs active/methylated B forms, folic acid vs 5-MTHF, and any choline or inositol on the same label.
Folate, B12 — solo lanes when you want one nutrient named, not a blend.
Live picks
Four form lanes: Super B modest, B-50 mid, active Basic B, B-100 caution.
Water-soluble · Live picks
What it is. A water-soluble cobalamin vitamin involved in one-carbon metabolism and nerve-context teaching maps. Dietary sources are almost entirely animal or fortified. This aisle names the form; it is not a fatigue clinic or a vegan-diagnosis shop.
Food first. Meat, fish, eggs, dairy, nutritional yeast and cereals when they actually list B12. A plant plate without fortification is a pattern issue before it is a 5,000 mcg lozenge.
Forms we shortlist. Grocery cyanocobalamin sublingual 1,000 mcg, methylcobalamin 1,000 mcg lozenges, cyanocobalamin 1,000 mcg lozenges, and a 5,000 mcg methylcobalamin high-dose caution (veg capsules). Folate riding on a B12 label is disclosed — solo folate lives on Folate. Blends live on B-complex.
Boundaries. Absorption, pernicious anemia, and infant/pregnancy questions belong with a clinician. Cherry or other flavors stay on the listing. High-dose B12 is not automatically “more energy.” Do not stack all four lanes.
Beef, fish, eggs, dairy, fortified plant milks and cereals when the label actually lists B12.
Cyanocobalamin vs methylcobalamin, mcg per piece, sublingual vs swallow, and any folate riding on the same lozenge.
Live picks
Four form lanes: sublingual cyano, methyl 1,000 mcg lozenge, cyano 1,000 mcg lozenge, methyl 5,000 mcg capsules.
Water-soluble · Live picks
What it is. A water-soluble ascorbic-acid vitamin involved in collagen context and as a dietary antioxidant. Most adults cover it from fruit and vegetables. This aisle is not an immunity protocol.
Food first. Citrus, peppers, kiwi, strawberries, broccoli, tomatoes. A mixed produce pattern usually beats a gram-tablet habit.
Forms we shortlist. Grocery 500 mg ascorbic tablets, 1,000 mg tablets (rose hips and bioflavonoids disclosed), ascorbic-acid crystals / powder, and buffered calcium ascorbate powder. Liposomal hype stacks and “immune megadose” blends stay off.
Boundaries. Seller immune language stays on the listing. Buffered ascorbate also carries calcium — count it, and do not treat it as a Minerals calcium substitute. GI upset from acidic C is a form note, not a detox sign. Do not stack all four lanes.
Bell peppers, citrus, kiwi, berries, broccoli, tomatoes, leafy greens.
Ascorbic acid vs calcium ascorbate, milligrams per tablet or scoop, and extra botanicals such as rose hips.
Live picks
Four form lanes: 500 mg grocery, 1,000 mg tablets, ascorbic crystals, buffered ascorbate powder.
Common myths
The same filter for every vitamin on CytoDaily.
Not always. Form, dose, and what your plate already provides matter more than a bottle logo. B12, D, and folate questions are still individual.
Wrong for fat-soluble vitamins especially. Excess A and D can harm. High-dose E, niacin, and B6 need caution. Gram-doses of C are not an immunity protocol here.
No. Vitamins are organic cofactors; minerals are elements. CytoDaily keeps them as separate aisles.
Stays on the listing. CytoDaily does not run a disease-treatment vitamin wall.
How We Choose
We label fat-soluble vs water-soluble correctly. A, D, E, K, B1–B7, folate, B-complex, B12, and C each have four live form lanes.
IU / mcg / mg and chemical form must be readable before any affiliate link — D3 vs D2, cyano vs methyl, ascorbic vs ascorbate.
We say when storage and megadoses are not benign — A and D especially. The 5,000 IU D lane is a caution lane, not a default.
Element shortlists stay on Minerals. Caltrate D3 stays there as a calcium companion. Vitamin shortlists live here.
Read the thirteen-vitamin map first. Fat-soluble A/D/E/K and water-soluble B1–B7, folate, B-complex, B12, and C each have four form lanes. Then open Supplements only if basics are already covered.
Open Supplements
