Essential Daily Nutrition: A Guide to Daily Vitamins for Optimal Health

Why Are Vitamins and Minerals So Important?

Vitamins play an essential role in keeping all of your body parts functioning as they should be. Different vitamins have different jobs, which is why getting enough of a variety is important to your overall health. There are 13 essential vitamins:
 

1. Vitamin A

2. Vitamin D

3. Vitamin C

4. Vitamin E

5. Vitamin K

6. Vitamin B1 (thiamine)

7. Vitamin B2 (riboflavin)

8. Vitamin B3 (niacin)

9. Vitamin B5 (pantothenic acid)

10. Vitamin B6 (pyridoxine)

11. Vitamin B7 (biotin)

12. Vitamin B9 (folate)

13. Vitamin B12 (cyanocobalamin)
 

Like vitamins, minerals are also required to help your body function properly. According to the Harvard School of Public Health, your body needs some minerals in very small amounts (trace minerals) while you need others in larger amounts (macrominerals).
 

Trace Minerals
 

1. Iron

2. Manganese

3. Copper

4. Iodine

5. Zinc

6. Cobalt

7. Fluoride

8. Selenium
 

Macrominerals
 

1. Calcium

2. Phosphorus

3. Magnesium

4. Sodium

5. Potassium

6. Chloride

7. Sulfur
 

The wide variety of foods you eat contains these vitamins and minerals in varying amounts.
 

What Daily Vitamins and Minerals Do You Need?

The truth is simple: Your body needs vitamins and minerals. Here are some that are essential and why, along with food sources for each.
 

B Vitamins

This category encompasses all eight B vitamins, from thiamine to cyanocobalamin. B vitamins help your body turn the food you eat into energy, also known as energy metabolism. They are also essential for things like red blood cell formation and neurological health.
 

Where to get them: Whole grains, dairy products, leafy green vegetables, eggs and legumes like beans and lentils.
 

Vitamin C

Vitamin C serves as a potent antioxidant, which means it helps fight off free radicals that can damage your cells and lead to disease. Vitamin C is also crucial for collagen formation, a strong immune system and aiding in the absorption of iron.
 

Where to get it: Citrus fruits like oranges and lemons, strawberries, broccoli, bell peppers and tomatoes.
 

Vitamin D

Vitamin D plays many important roles in your body, including facilitating calcium absorption, promoting bone health and supporting your immune system to keep you healthy. It also supports brain and cognitive health and can protect against or help manage many diseases.
 

Where to get it: Direct sunlight, fatty fish like salmon and sardines, egg yolks and fortified foods like milk and many cereals.
 

Calcium

Calcium is known for being vital for bone health. It also serves many other important functions, including muscle function, nerve transmission, heartbeat regulation and blood clotting.
 

Where to get it: Dairy products like milk, yogurt and cheese, as well as broccoli, kale, nuts and seeds, fish, some types of beans and soy products.
 

Iron

Iron is a crucial component of hemoglobin, a protein in red blood cells that transports oxygen to all of your body's tissues. It is also required for normal organ function and proper growth and development.
 

Where to get it: Red meat, poultry, fish, beans, lentils, tofu, nuts, seeds and fortified cereals.
 

Magnesium

Magnesium is required for more than 300 enzyme systems in your body, which regulate how your body works. It supports many things, including muscle and nerve function, bone health and energy production. Some of its other functions include supporting blood sugar control, sleep and stress levels.
 

Where to get it: Nuts and seeds, leafy greens, legumes and whole grains like whole wheat bread, brown rice and products made from whole wheat flour.
 

Zinc

Zinc is necessary for a strong immune system, producing DNA and promoting wound healing. It also supports blood sugar regulation and normal growth and development, especially in children.
 

Where to get it: Meat, poultry, shellfish, pumpkin seeds, legumes, nuts, dairy products and whole grains.
 

Should You Take Supplements?

While eating a variety of foods should be your first priority in supporting health, it may not always be enough. People who may have a greater need for daily supplements include:
 

· People who have significant dietary restrictions, such as vegan, vegetarian or gluten-free diets.
 

· People who have limited dietary intake, such as the elderly or especially picky children.
 

· People who have certain health conditions, such as gastrointestinal disorders, cancer or a history of bariatric surgery, that may impair nutrient digestion and absorption from foods.
 

· People who take certain medications that interfere with how nutrients can be used by your body.
 

· People with increased nutrient needs, such as athletes and pregnant or lactating women.
 

· People who have a desire to achieve a specific health goal (such as lowering cholesterol or improving bone or brain health).
 

If you're wondering what vitamins to take daily, it's important to talk to your doctor or other trusted healthcare professional like a registered dietitian for guidance. Which ones to take will depend on things like your current diet, lifestyle, health conditions and personal preference. When taking any supplements, it's important to only buy from trusted, reputable brands, especially since the supplement industry is not well regulated by the FDA in the U.S. One way to help ensure your supplements are high quality is to purchase from brands that are voluntarily third-party tested. These supplement bottles may include labels such as USP, NSF, ConsumerLab and GMP.
 

Vitamin and Mineral Intake for Optimum Health

Having a daily intake of essential vitamins and minerals is crucial for maintaining optimal health and preventing nutrient deficiencies. Following a well-balanced diet that includes a variety of nutrient-rich foods will help ensure a sufficient supply of vitamins and minerals, therefore supporting overall well-being and longevity. If your lifestyle or health makes it challenging to get all of the vitamins and minerals you need, you may also consider taking dietary supplements under the guidance of healthcare professionals to meet your specific needs.

These articles are intended for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment and are not intended to treat or cure any disease. Never disregard professional medical advice or delay in seeking it because of something you have read in these articles. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise or medication regimen.