Vitamins and minerals play a crucial role in maintaining our overall health and supporting daily bodily functions. They are essential nutrients that our bodies require to function optimally, and their absence can lead to a range of health issues. While all vitamins and minerals are important, some are especially important because of their unique functions in our bodies. Because of this, daily intake of these nutrients is so important, especially when our diets fall short. So today I am excited to share some of the most important daily vitamins, answer some frequently asked questions, and share some of my own vitamin recommendations. So stay tuned and get ready to learn about this important topic to prioritize your daily health!
And remember, individual requirements can vary based on gender, age, and lifestyle. Consulting a healthcare professional is always a good idea if you’re looking for personalized guidance.
Also, for more health and skincare info and reviews, be sure to check out these posts as well: Tips on When to Use a Vitamin C Serum, Current Body LED Mask Review, and What is Skin Cycling: A Complete Guide.
Best Every Day Vitamins
10 Important Vitamins to Take Every Day
Let’s talk about the top ten vitamins you should aim to get every day. Keep in mind that how much you need can depend on your age and gender. These vitamins are really important for keeping your immune system strong and looking after your overall health. But, everyone’s different, so what’s best for you might not be the same for someone else.
Vitamin D is really important for keeping your bones strong, helping your immune system, and controlling calcium and phosphorus levels in your body. You need to make sure you get some vitamin D every day to stay healthy and keep everything working right in your body. Even though food can give you some vitamin D, the sun is its main power source. Just a little bit of sun on your face, arms, hands, or back a few times a week is enough to make sure you have plenty of vitamin D.
Where to find it in food: fish, fortified dairy products (milk, cheese, and yogurt), fortified cereals, fortified juices, egg yolks, and more.
Magnesium is a crucial mineral for our bodies. It helps muscles and nerves work well, keeps the heart rhythm steady, and supports a strong immune system. Getting enough magnesium daily can help maintain healthy bones and energy levels, and may even help with sleep and relaxation. Without magnesium, the body can also struggle to metabolize vitamin D effectively, and it also plays a vital role in the absorption of calcium.
Where to find it in food: leafy green vegetables (spinach and kale) nuts and seeds (almonds and pumpkin seeds, chia seeds) whole grains, beans and legumes, fish, dark chocolate and bananas
Zinc is another essential mineral that our bodies need every day. It helps our immune system fight off illnesses, supports wound healing, and helps us taste and smell. Getting enough zinc daily is important for growth, maintaining healthy skin, and overall well-being. Remember, only a small amount of zinc is necessary for these positive effects.
Where to find it in food: meat (especially red meat), poultry, seafood (oysters and crab), beans, nuts, whole grains, and dairy products
Vitamin A is important for our eyesight, especially in low light, and supports healthy skin and a strong immune system. It’s also important for the functioning of our heart, lungs, and other vital organs. It’s important to remember our bodies store any excess of Vitamin A future use. Not all Vitamins can be stored in this way, so it may be worth considering that Vitamin A is not needed every single day. It is best to consult with your doctor.
Where to find it in food: carrots, sweet potatoes, butternut squash, spinach and kale, mangoes and cantaloupe, milk, cheese, and yogurt, liver, fish (salmon and mackerel) and eggs
Iron is a vital nutrient for our bodies as it helps transport oxygen throughout the body, making sure our muscles and organs get the oxygen they need to work properly. Getting enough iron daily is crucial for maintaining energy levels, supporting brain function, and preventing anemia, which can lead to fatigue and weakness.
Where to find it in food: Red meat, poultry, seafood, legumes, tofu, nuts and seeds (pumpkin seeds and cashews), fortified cereals and bread, spinach and kale, dried fruits (apricots and raisins)
Calcium is essential for building strong bones and teeth, supporting muscle function, and ensuring proper nerve transmission. Getting enough calcium daily is important for maintaining bone health, preventing osteoporosis, and ensuring overall physical well-being.
Where to find it in food: dairy products (milk, cheese, and yogurt), broccoli and kale, fortified plant-based milk alternatives (almond milk, soy milk), fish with edible bones (canned salmon or sardines), tofu, nuts and seeds (almonds and chia seeds), fortified breakfast cereals and orange juice
Vitamin B12 is a vital as it helps in making DNA, red blood cells, and keeps our nerves functioning properly. Getting enough vitamin B12 daily is also important for maintaining energy levels, supporting brain health, and preventing anemia, which can lead to fatigue and weakness. It’s especially crucial for those following vegetarian or vegan diets, as B12 is mainly found in animal products.
Where to find it in food: Meat (beef, pork, and poultry), fish and shellfish, dairy products (milk, cheese, and yogurt), eggs
Vitamin B9, also known as folate, helps your body create DNA, the genetic material, and supports cell division. Getting enough folate daily is important for proper cell growth, especially during pregnancy, as it helps prevent birth defects. Folate also aids in maintaining a healthy heart and supports overall energy levels.
Where to find it in food: Leafy greens (spinach and kale), legumes (lentils, chickpeas, and black beans), citrus fruits, avocados, fortified cereals and bread, asparagus, broccoli, and sunflower seeds
Vitamin C is an essential vitamin that you should consider including in your daily routine. It helps your body heal wounds, absorb iron, and maintain healthy skin and bones. Getting enough vitamin C every day is important for boosting your immune system, promoting healthy growth, and providing antioxidant protection against harmful substances. Vitamin C also safeguards your cells against free radical harm and aids in producing collagen within your body.
Where to find it in food: Citrus fruits, berries, kiwi, bell peppers (especially red and green ones), broccoli, tomatoes, spinach and other leafy greens
Fish oil is another valuable supplement to consider taking daily. It’s rich in omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation. Including fish oil in your routine can help support a healthy heart, improve cognitive abilities, and contribute to overall well-being. It’s important to note that our body cannot produce these fats on its own, and they play a vital role in forming cell membranes and serve as a foundation for hormones that control blood clotting, artery wall movement, and inflammation.
Where to find it in food: Fatty fish (salmon, mackerel, sardines, and trout), herring and anchovies
Multivitamins can play an important role in ensuring we get the right daily dose of essential vitamins. Of course, factors like age and sex can play a role in which vitamins are essential daily. Because of this, there are many multivitamins tailored to different age groups, genders, and more. However, they provide a convenient way to meet your specific recommended vitamin intake, promoting overall health and well-being. Taking a multivitamin is important because our diets may not always provide all the nutrients we need. It can help bridge potential gaps in our diets and support various bodily functions, from immune system strength to bone health.
Always remember to consult a healthcare professional before starting any new supplement, especially if you have health conditions or take medications. And keep in mind that while multivitamins can be helpful, they should complement a healthy diet, not replace it.
Favorite Multivitamins for Women
Best Multivitamins for Men
Great Multivitamins for Kids
Favorite Vitamin Brands
Frequently Asked Questions
What does recommended daily allowance mean?
The RDA (Recommended Daily Allowance) for vitamins and minerals is how much you should eat every day to stay healthy and not miss out on important things your body needs. Men and women might need different amounts of these vitamins and minerals.
What is a good vitamin to take every day?
A good vitamin to take every day is a multivitamin that provides a balanced mix of essential nutrients. This helps ensure you meet your daily vitamin and mineral needs for overall health.
What are the 3 most important vitamins?
The three most important vitamins depends based on the specific person and factors such as your nutritional requirements, diet deficiencies, age, and gender. However, some would say the most popular are: vitamin D, vitamin C, and vitamin B12. They play key roles in immune support, bone health, and energy production.
Should you really take vitamins every day?
Taking vitamins every day can be important to ensure you’re meeting your nutritional needs. But it’s crucial to make sure you are getting a balanced diet as well. Whether you should take vitamins every day depends on your individual health needs and dietary habits.
Do multi vitamins actually work?
Overall, multivitamins can be very beneficial if you choose a high-quality option that aligns with your nutrient requirements!
Keep in mind that specific needs may differ depending on factors such as gender, age, and lifestyle. Seeking advice from a medical professional is highly recommended when seeking out specific information and health advice.
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