What Vitamins Should I Take Daily To Stay Healthy?


Vitamins are one of the most important nutrients our bodies need to function properly and to be healthy. In recent years, taking a vitamin or mineral supplement has become trendy, as if it were a magic pill to gain health.

A healthy adult can obtain all the essential vitamins through a balanced diet, and a vitamin supplement would not make a big difference. However, there are certain clinical conditions, such as nutrient deficiency, where daily vitamin supplementation is necessary.

The National Diet and Nutrition Survey shows that almost 20% of the UK adult population has insufficient levels of vitamin D in their blood.

What Vitamin Should I Take Daily  

Essential vitamins are substances that are fundamental for the development, metabolism, growth, and regulation of cell function.

  • Vitamin C: It is the key to the formation of collagen and the correct healing of wounds. It also stimulates the immune system and helps the body to take advantage of iron from other foods. You can find vitamin C in citrus fruits, leafy greens, and some fortified foods.
  • Vitamin E: It may reduce the risk of getting heart disease and collaborates in the formation of red blood cells and helps the body to use vitamin K. Vitamin E is available in vegetable oils.
  • Vitamin K: A contributor to bone health and is the key to proper blood clotting. Symptoms of its deficiency are skin, nose, or stomach hemorrhages.
  • Vitamin D: Since it promotes the body’s ability to absorb and use calcium, it helps maintain strong, healthy teeth and bones. People can get all the vitamin D they need through any fatty fish.
  • Folic acid: It is necessary for the production of red blood cells and the proper functioning of the body’s cells. Its use in early pregnancy is essential to prevent neural tube defects.
  • Pantothenic acid: A part of the B complex, which helps in the energy production from all the nutrients we eat. Whole grains and brown rice are good sources of B vitamins.

Why You Need to Take Vitamins Daily

Healthy adults can obtain all the vitamins and minerals from food sources without dietary supplements. However, there are people with health conditions who may need vitamin supplements as follows: 

  • People with trouble absorbing nutrients, chronic diseases, or vitamin deficiencies.
  • People with darker skin and over 65 years of age are at increased risk of vitamin D deficiency, which can lead to osteoporosis and fractures. 
  • People who have had gastric bypass surgery, ulcerative colitis, or celiac disease usually cannot absorb nutrients from certain food groups so they sometimes need vitamin K and other supplements.
  • Women of childbearing age may need vitamin D supplements to make sure they are getting adequate amounts of calcium and enough vitamin D.
  • People following vegan and any other limited diet without intake of dairy products, as indicated in this source.

Common Types Of Daily Vitamins 

  • Formulas for women: Supplements for women have extra iron and calcium due to biological reasons and women are often more prone to osteoporosis than men.
  • Formulas for men: Since men need less iron than women, these have lower iron content.
  • Formulas for older adults: These usually have less iron and vitamin K, and more vitamin D and B12.
  • Prenatal formulas: These are made for women who are pregnant, planning to become pregnant, or are breastfeeding. They are fundamentally based on folic acid.

Benefits Of Daily Vitamins Intake

Vitamins and minerals stimulate the functioning of the immune system, promote normal growth and development, and help cells and organs to perform their respective functions.

Physical Improvements 

The antioxidant effect of vitamin E protects cells from free radical attack. Vitamin C has a main role in maintaining not only healthy skin but strong and resistant joints. In addition, they may help in the loss of weight. B-complex vitamins can also help increase the resting metabolic rate for weight loss.

A Healthier Mind

Many types of vitamins bring beneficial effects to your health. Kathy Shattler, a medical reviewer of HealthCanal shared that a regular intake of B vitamins serves to improve brain function. Vitamin B6 helps reduce fatigue and maintain good physical and mental well-being. Vitamins B1 and B12 contribute to the normal functioning of the nervous system.

How To Choose Vitamins For Daily Use

  • The main thing is to know if you really need them and which formulas are the most appropriate according to your requirements. For this, it is essential to assist a nutritionist or a health professional.
  • Choose one that gives you a variety of vitamins and minerals (a daily multivitamin) rather than a supplement that gives you a single vitamin or mineral.
  • Choose the one that, along with the foods you eat, provides the recommended dietary allowance (RDA) for vitamin and mineral supplements. This is especially important for minerals and the fat-soluble vitamins A, D, E, and K. As they are more easily stored in the body, they can accumulate to dangerous levels.
  • Formulas that provide much more than the RDA can cause health problems, such as dry and rough skin, chapped lips, hair loss, irritability, headache, or liver disease. To avoid this, consult your physician before using vitamin supplements.
  • Check the expiration date. Do not buy supplements that are expired or will expire before you can finish the bottle.


Vitamins and minerals are indispensable for staying healthy because they are involved in almost every body function. They can usually be obtained just by healthy eating. However, in some cases, foods are not enough sources and it is necessary to use daily supplements.

Healthy people shouldn’t take vitamins on their own, before choosing and starting using any vitamin is recommended to ask your doctor.

Written by Megan Taylor
Megan is a beauty expert who is passionate about all things makeup and glam! Her love for makeup has brought her to become a beauty pro at Glamour Garden Cosmetics.