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Quizzes > Health & Medicine > Nutrition & Fitness

Which Vitamins Should I Take? Free Interactive Quiz

Ready for a free vitamins quiz? Discover what vitamins you need!

Difficulty: Moderate
2-5mins
Learning OutcomesCheat Sheet
Paper art vitamin quiz illustration featuring cutout fruits leaves capsules on a coral background

Use this Which Vitamins Should I Take quiz to figure out which vitamins may fit your diet, goals, and habits. Answer a few quick questions and get a short list with simple tips to spot gaps and choose what to focus on next. Want a faster option? Try the vitamin check .

Which vitamin is classified as water-soluble and must be consumed regularly because the body does not store it?
Vitamin C
Vitamin D
Vitamin A
Vitamin K
Vitamin C is water-soluble, meaning it dissolves in water and is not stored in significant amounts in the body, so daily intake is necessary. Fat-soluble vitamins (A, D, E, K) are stored in body fat and do not need to be consumed as frequently. Regular consumption of vitamin C-rich foods like citrus fruits helps prevent deficiency.
Which vitamin is fat-soluble and plays a key role in maintaining healthy vision and immune function?
Vitamin B6
Vitamin C
Vitamin B12
Vitamin A
Vitamin A is a fat-soluble vitamin critical for vision, particularly night vision, and supports immune health. It can be obtained from animal sources like liver and dairy or plant sources rich in beta-carotene. Because it is stored in fat tissue, intake does not need to be daily.
Which vitamin is produced in the skin when exposed to sunlight and is essential for calcium absorption?
Vitamin D
Vitamin B2
Vitamin K
Vitamin E
Vitamin D is synthesized in the skin when exposed to ultraviolet B (UVB) rays from sunlight and is vital for calcium and phosphorus absorption for bone health. Dietary sources include fatty fish and fortified dairy. Insufficient sunlight or intake can lead to deficiency and bone disorders.
A deficiency of which vitamin leads to scurvy, characterized by bleeding gums and poor wound healing?
Vitamin B12
Vitamin D
Vitamin C
Vitamin A
Scurvy results from a deficiency in vitamin C, which is necessary for collagen synthesis and connective tissue health. Symptoms include bleeding gums, joint pain, and impaired wound healing. Citrus fruits and vegetables are excellent dietary sources.
Beta-carotene is a provitamin that the body converts into which vitamin?
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Beta-carotene is a precursor (provitamin) to vitamin A, which the body converts in the intestine. It supports vision and immune function. Rich sources include carrots, sweet potatoes, and leafy greens.
Which vitamin is essential for blood clotting and is often produced by gut bacteria?
Vitamin B6
Vitamin B2
Vitamin C
Vitamin K
Vitamin K is a fat-soluble vitamin required for synthesis of clotting factors in the liver. Gut bacteria produce menaquinone (K2), while phylloquinone (K1) comes from leafy greens. Deficiency can lead to bleeding disorders.
Which vitamin acts primarily as an antioxidant, protecting cell membranes from oxidative damage?
Vitamin D
Vitamin E
Vitamin B1
Vitamin C
Vitamin E is a fat-soluble antioxidant that protects polyunsaturated fatty acids in cell membranes from free radical damage. It also supports immune function. Nuts, seeds, and vegetable oils are rich sources.
Folate, also known as vitamin B9, is especially important for preventing which birth defect when taken during pregnancy?
Clubfoot
Cleft palate
Neural tube defects
Heart valve defects
Adequate folate intake before and during early pregnancy reduces the risk of neural tube defects like spina bifida. Leafy greens, legumes, and fortified grains are good sources. Health authorities recommend supplementation for women of childbearing age.
Which vitamin helps enhance iron absorption from plant-based foods when consumed in the same meal?
Vitamin C
Vitamin K
Vitamin D
Vitamin A
Vitamin C reduces ferric iron to the more absorbable ferrous form and promotes non-heme iron absorption. Consuming citrus or bell peppers with legumes or whole grains improves iron status. This synergy is important in vegetarian diets.
A deficiency of vitamin B1 (thiamine) most commonly leads to which condition characterized by peripheral neuropathy and heart failure?
Scurvy
Pellagra
Beriberi
Rickets
Thiamine deficiency causes beriberi, which can present as dry (neuropathy) or wet (cardiac) forms. Whole grains and pork are good thiamine sources. Early detection prevents serious complications.
Niacin (vitamin B3) deficiency causes pellagra. Which of the following is NOT a classic symptom of pellagra?
Dementia
Diarrhea
Dermatitis
Night blindness
Pellagra's classic triad is dermatitis, diarrhea, and dementia. Night blindness is associated with vitamin A deficiency, not niacin. Niacin is found in meat, fish, and fortified grains.
Which vitamin is most important for collagen synthesis, wound healing, and immune support?
Vitamin K
Vitamin D
Vitamin E
Vitamin C
Vitamin C is a cofactor for enzymes that hydroxylate collagen, essential for tissue repair and wound healing. It also supports immune defenses. Citrus fruits and peppers are rich sources.
Which vitamin is primarily involved in energy metabolism as part of the coenzyme NAD?
Pyridoxine (B6)
Riboflavin (B2)
Thiamine (B1)
Niacin (B3)
Niacin forms NAD and NADP, essential cofactors in redox reactions of carbohydrate, fat, and protein metabolism. Deficiency causes pellagra. Meat, fish, and grains are dietary sources.
Which vitamin deficiency in children leads to rickets, manifested by soft bones and skeletal deformities?
Vitamin B12
Vitamin D
Vitamin C
Vitamin A
Vitamin D deficiency impairs calcium and phosphorus metabolism, causing rickets in children with weak, deformed bones. Sunlight exposure and dietary sources like fortified milk prevent it. Supplementation may be necessary in low-sunlight regions.
Which B vitamin is essential for normal red blood cell formation and neurological function, and can only be found naturally in animal products?
Niacin (B3)
Riboflavin (B2)
Folate (B9)
Vitamin B12
Vitamin B12 is necessary for DNA synthesis, red blood cell formation, and nervous system maintenance. It is naturally found in meat, fish, and dairy. Vegetarians often require supplementation.
What is the Recommended Dietary Allowance (RDA) for vitamin D for most adults up to age 70?
600 IU per day
50 IU per day
1,000 IU per day
200 IU per day
The RDA for vitamin D for adults up to age 70 is 600 IU (15 mcg) daily to maintain bone health. Intake may need adjustment based on sun exposure and individual factors. Excessive intake can cause toxicity.
Which vitamin requires intrinsic factor for proper absorption in the ileum?
Folate (B9)
Vitamin C
Vitamin B6
Vitamin B12
Intrinsic factor, produced by gastric parietal cells, binds vitamin B12 in the stomach and allows absorption in the ileum. Without intrinsic factor, pernicious anemia can develop. Supplementation or injections bypass this requirement.
Excessive intake of which fat-soluble vitamin can lead to hypercalcemia and vascular calcification?
Vitamin D
Vitamin E
Vitamin K
Vitamin C
Vitamin D toxicity can cause elevated blood calcium levels, leading to kidney stones and soft tissue calcification. Fat-soluble vitamins accumulate in the body, raising toxicity risk. Monitoring supplementation prevents overdose.
High-dose supplementation of which vitamin may interfere with the blood-thinning effects of warfarin?
Vitamin B12
Vitamin K
Vitamin C
Vitamin D
Vitamin K is a cofactor in clotting factor production and can antagonize warfarin's anticoagulant action if consumed in high amounts. Patients on warfarin are advised to maintain consistent vitamin K intake. Medical supervision is essential.
Which nutrient deficiency during pregnancy is strongly linked to neural tube defects in newborns?
Vitamin B12
Folate (B9)
Vitamin A
Vitamin D
Folate is critical for neural tube closure in early embryonic development, and deficiency increases risk of spina bifida and anencephaly. Health agencies recommend women of childbearing age take 400 mcg daily. Fortified foods and supplements help achieve this.
Beta-carotene supplementation is generally considered safer than preformed vitamin A because:
Beta-carotene is fat-soluble but non-toxic
The body converts only what it needs into vitamin A
It bypasses liver metabolism
It does not require digestive enzymes
Beta-carotene is a provitamin A compound that the body converts to retinol only as required, reducing toxicity risk compared to preformed vitamin A. High doses of preformed vitamin A can cause hypervitaminosis A. Plant sources offer a safer alternative.
Which vitamin deficiency may present with symptoms of peripheral neuropathy and seborrheic dermatitis and is found in eggs, meat, and whole grains?
Folate (B9)
Biotin (B7)
Vitamin C
Pantothenic acid (B5)
Biotin deficiency can cause neurological symptoms like peripheral neuropathy and skin issues, though it is rare in balanced diets. Eggs, meat, nuts, and vegetables provide biotin. Excessive raw egg consumption can impair biotin absorption.
Which form of vitamin K is synthesized by intestinal bacteria and contributes significantly to overall vitamin K status?
Menadione (K3)
Phylloquinone (K1)
Menaquinone (K2)
C-quinone (K4)
Menaquinones (vitamin K2) are produced by gut microbiota and have longer half-lives than K1. They play a key role in bone and cardiovascular health in addition to clotting. Dietary sources include fermented foods and animal products.
Niacin at pharmacological doses is used therapeutically to improve lipid profiles by increasing HDL cholesterol. What side effect is most commonly experienced?
Hair loss
Dry skin
Flushing of the skin
Night sweats
High-dose niacin causes vasodilatory flushing due to prostaglandin release in the skin. While effective for raising HDL, the flushing can limit patient adherence. Taking aspirin before niacin can reduce this effect.
Which vitamin deficiency is indicated by elevated homocysteine levels and normal methylmalonic acid levels?
Folate (B9)
Vitamin B6
Vitamin B12
Riboflavin (B2)
Folate and B12 both lower homocysteine, but only B12 deficiency raises methylmalonic acid. Elevated homocysteine with normal methylmalonic acid suggests folate deficiency. Adequate folate intake helps normalize homocysteine.
Which vitamin's active coenzyme form is pyridoxal phosphate, involved in amino acid metabolism and neurotransmitter synthesis?
Vitamin B2
Vitamin B3
Vitamin B6
Vitamin B1
Pyridoxal phosphate is the active form of vitamin B6 and serves as a coenzyme in transamination, decarboxylation, and neurotransmitter synthesis. Deficiency can lead to anemia and neurological symptoms. Sources include poultry, fish, and whole grains.
Excessive intake of which vitamin can lead to false vitamin B12 deficiency test results by interfering with laboratory assays?
Vitamin E
Niacin (B3)
Vitamin D
Vitamin C
High-dose vitamin C can interfere with certain assays for vitamin B12, leading to falsely low readings. It is water-soluble and readily excreted, but very high doses can skew labs. Awareness of supplement intake is important during testing.
Which vitamin supplement is recommended for exclusively breastfed infants to prevent deficiency?
Niacin
Vitamin D
Vitamin C
Vitamin K
Breast milk is low in vitamin D, so a daily supplement of 400 IU is recommended for exclusively breastfed infants to prevent rickets. Formula-fed infants usually receive enough via fortified formula. Pediatric guidelines support this supplementation.
Which vitamin's deficiency has been linked to increased risk of age-related macular degeneration?
Vitamin C
Vitamin E
Vitamin A
Vitamin K
Vitamin E's antioxidant properties help protect retinal cells from oxidative damage, and lower levels have been associated with age-related macular degeneration. Dietary sources include nuts, seeds, and vegetable oils. Supplements may be used in high-risk individuals.
Methylmalonic acid (MMA) levels are used to distinguish between deficiencies of which two vitamins?
Vitamin D and Vitamin K
Vitamin B6 and B2
Vitamin C and Vitamin E
Vitamin B12 and Folate (B9)
Elevated MMA indicates vitamin B12 deficiency, while folate deficiency does not raise MMA. Both deficiencies elevate homocysteine, but only B12 deficiency raises MMA. This helps clinicians differentiate causes of macrocytic anemia.
Which enzyme requires biotin (B7) as a cofactor in gluconeogenesis and fatty acid synthesis?
Pyruvate carboxylase
Hormone-sensitive lipase
Acetyl-CoA dehydrogenase
Glucose-6-phosphatase
Pyruvate carboxylase catalyzes the conversion of pyruvate to oxaloacetate in gluconeogenesis and requires biotin as a cofactor. Biotin links CO2 to substrates, essential in carboxylation reactions. Deficiency impairs glucose production and fatty acid metabolism.
The hydroxylation of proline and lysine during collagen synthesis depends on which vitamin-derived cofactor?
Calcitriol (Vitamin D)
Ascorbic acid (Vitamin C)
Tocopherol (Vitamin E)
Retinol (Vitamin A)
Vitamin C is essential for the hydroxylation of proline and lysine residues in collagen, stabilizing the triple-helix structure. Without it, collagen is weak and connective tissues fail. This mechanism explains scurvy's symptoms.
Which transporter protein carries vitamin D metabolites in the bloodstream?
Transcobalamin II
Ferritin
Albumin
Vitamin D binding protein (DBP)
Vitamin D binding protein (DBP) transports 25-hydroxyvitamin D and other metabolites in the plasma. Albumin binds small amounts non-specifically, but DBP is the primary carrier. DBP levels influence vitamin D status measurements.
Excessive intake of which vitamin can lead to pseudotumor cerebri, characterized by elevated intracranial pressure?
Vitamin K
Vitamin A
Vitamin D
Vitamin E
Hypervitaminosis A can cause pseudotumor cerebri, presenting with headaches and papilledema due to raised intracranial pressure. Retinoid medications also carry this risk. Monitoring intake prevents toxicity.
Which cytochrome P450 enzyme converts cholecalciferol to 25-hydroxyvitamin D in the liver?
CYP11A1
CYP24A1
CYP2R1
CYP27B1
CYP2R1 in the liver converts vitamin D3 (cholecalciferol) into 25-hydroxyvitamin D, the major circulating form. CYP27B1 in the kidney then forms the active 1,25-dihydroxyvitamin D. Genetic variants in CYP2R1 affect levels of vitamin D.
Which polymorphism in the MTHFR gene affects folate metabolism and may increase the requirement for folate intake?
A1298C
G20210A
T144C
C677T
The MTHFR C677T polymorphism reduces enzyme activity, leading to elevated homocysteine and increased folate requirements. Individuals with the TT genotype often benefit from higher folate intake. Genetic testing can guide supplementation.
Vitamin B6 toxicity is rare but can cause sensory neuropathy at very high doses. Which coenzyme form is involved in amino acid metabolism?
Pyridoxal phosphate
Thiamine diphosphate
Nicotinamide adenine dinucleotide
Flavin adenine dinucleotide
Pyridoxal phosphate is the active form of vitamin B6 and is a cofactor in many reactions including transamination and decarboxylation of amino acids. Excessive doses above 100 mg/day over long periods have been linked to neuropathy. Normal dietary intake is safe.
Which condition is characterized by impaired vitamin K recycling due to mutations in the VKORC1 gene and affects warfarin sensitivity?
Warfarin resistance or heightened sensitivity
Von Willebrand disease
Hemophilia A
Factor V Leiden
VKORC1 encodes vitamin K epoxide reductase, and polymorphisms can render patients more or less sensitive to warfarin. Those with certain variants require lower doses. Pharmacogenetic testing can optimize therapy.
Which vitamin's activated form functions as a hormone regulating gene expression in calcium homeostasis?
Alpha-tocopherol (vitamin E)
Retinoic acid (vitamin A)
Calcitriol (1,25-dihydroxyvitamin D)
Phylloquinone (vitamin K1)
Calcitriol is the hormonally active form of vitamin D that binds to nuclear receptors and regulates gene expression for calcium and phosphorus balance. It increases intestinal absorption and bone mineralization. Dysregulation can lead to metabolic bone disease.
The UV-induced conversion of 7-dehydrocholesterol to previtamin D3 occurs in which part of the skin?
Hypodermis
Sebaceous glands
Dermis
Epidermis (stratum basale and spinosum)
7-dehydrocholesterol in the epidermal layers (basale and spinosum) absorbs UVB rays to form previtamin D3, which thermally isomerizes to vitamin D3. Deeper layers do not have significant precursor concentration. Skin pigmentation and SPF influence this process.
Which hepatic enzyme polymorphism can affect the rate of conversion of vitamin A to its active metabolite, retinoic acid?
CYP26A1
CYP1A2
CYP3A4
CYP2E1
CYP26A1 is a key enzyme that catabolizes retinoic acid, regulating its levels. Polymorphisms can alter retinoid homeostasis and influence toxicity or therapeutic response. Research into CYP26A1 variants continues to evolve.
Which vitamin-derived cofactor is essential for the activity of the glycine cleavage system in mitochondrial one-carbon metabolism?
Pyridoxal phosphate
Biotin
Thiamine pyrophosphate
Tetrahydrofolate (from folate)
The glycine cleavage system transfers one-carbon units onto tetrahydrofolate, a derivative of folate, critical in nucleotide and amino acid metabolism. Defects cause nonketotic hyperglycinemia. Folate status influences mitochondrial one-carbon flow.
Isotretinoin, used for severe acne, is a synthetic derivative of which vitamin?
Vitamin D
Vitamin E
Vitamin A
Vitamin K
Isotretinoin (13-cis-retinoic acid) is a retinoid derived from vitamin A and modulates gene expression in sebaceous glands. It treats severe acne but has teratogenic risks. Monitoring and strict protocols are mandatory.
Which vitamin do newborns receive as a single intramuscular injection to prevent hemorrhagic disease of the newborn?
Vitamin A
Vitamin D
Vitamin K
Vitamin C
Newborns have low vitamin K stores and immature gut flora, risking bleeding. A single IM dose of vitamin K1 at birth prevents hemorrhagic disease. Oral regimens exist but are less reliable.
Excessive chronic intake of niacin can lead to insulin resistance. True or False?
False
True
High chronic doses of niacin (above 1 gram/day) have been associated with impaired glucose tolerance and insulin resistance in some studies. However, short-term lipid-lowering therapy benefits often outweigh this risk. Monitoring blood glucose is recommended during therapy.
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Study Outcomes

  1. Understand Essential Nutrients -

    Learn the key roles of vitamins and minerals in maintaining overall health and wellbeing.

  2. Analyze Your Diet -

    Assess your current eating habits to identify potential gaps in vitamin intake.

  3. Identify Personal Deficiencies -

    Pinpoint which specific vitamins you may need based on quiz responses and lifestyle factors.

  4. Compare Food Sources -

    Match recommended vitamins to natural dietary sources for a balanced nutrient plan.

  5. Apply Supplement Strategies -

    Develop a practical supplement routine tailored to your quiz results and nutritional needs.

  6. Track Wellness Progress -

    Monitor improvements in energy, immunity, and overall health after implementing your personalized vitamin plan.

Cheat Sheet

  1. Fat-Soluble vs. Water-Soluble Vitamins -

    Vitamins A, D, E, and K are fat-soluble, meaning they require dietary fat for absorption, while B-complex and vitamin C dissolve in water and must be replenished daily (NIH ODS). Use the mnemonic "All Doctors Eat Kale" to recall fat-soluble vitamins. Understanding this distinction helps you tailor dietary fat intake and avoid toxicity or deficiency.

  2. RDAs and Upper Intake Levels -

    The Recommended Dietary Allowance (RDA) indicates the daily intake sufficient for 97 - 98% of healthy individuals, while the Tolerable Upper Intake Level (UL) marks the highest safe intake (Institute of Medicine). Always compare quiz recommendations against these benchmarks to stay within safe limits. Tracking RDAs and ULs ensures you get enough without risking overdose symptoms.

  3. Recognizing Deficiency Symptoms -

    Common signs like brittle nails for biotin deficiency or muscle weakness for vitamin D shortfalls help guide quiz results (Harvard T.H. Chan School of Public Health). Learning these symptoms - such as night blindness for vitamin A deficiency - enables you to cross-check quiz advice with real health indicators. Early identification prevents long-term health issues and optimizes wellness.

  4. Food Sources vs. Supplement Bioavailability -

    Whole foods often provide cofactors that enhance vitamin absorption (e.g., vitamin C in citrus boosts iron uptake), whereas some supplements use less bioavailable forms (NIH ODS). Compare food-based sources like spinach for folate against synthetic folic acid in pills. This knowledge helps you decide when diet alone suffices or if a quiz-suggested supplement is warranted.

  5. Personal Factors in Vitamin Needs -

    Age, gender, pregnancy, sun exposure, and health conditions all influence individual requirements (World Health Organization). A "which vitamins should I take quiz" helps personalize recommendations, but always align its output with your lifestyle and medical history. Adjustments based on these personal factors ensure your supplement plan truly fits your body's needs.

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