Overview of Essential Vitamins and Minerals

Factors Affecting Choice of Daily Vitamins

Taking dietary supplements (vitamins, minerals, and herbs) can help you get all the nutrients you need for a healthy body and mind. But there is no one-size-fits-all recommendation for daily supplement intake. What vitamins and minerals you should take every day depends on various factors such as:

Age: Your nutritional needs change with age. For example, older adults need more vitamin D to prevent bone loss compared to younger people.
Gender: Different vitamin and mineral supplements can support men’s and women’s health.
Dietary patterns: People who eat restricted diets, such as vegetarians and vegans who eat plant foods, may need to take supplements of vitamins and minerals that are mainly found in animal products.
Pregnancy: Pregnant women need to take certain vitamins to prevent birth defects in the unborn baby.
Medical conditions: Some people need to take supplements because of underlying health conditions. For example, someone with a gastrointestinal disorder that prevents calcium absorption may need to take calcium supplements to support bone health. A person with iron deficiency anemia may be prescribed an iron supplement to increase the number of red blood cells.
Drug interactions: Some supplements can interact with your other medications and lead to serious side effects. For instance, reduced vitamin K intake can cause bleeding problems in people who are also on blood-thinning drugs. Whereas, taking too much Vitamin K may lead to clotting issues for these individuals. Your healthcare professional will ensure there aren’t any potentially dangerous interactions.

Importance of Daily Vitamin Intake

Vitamins and minerals are essential micronutrients that the body needs to function properly. They are used in many important processes in the body, including breaking down the major food groups (macronutrients), namely proteins, carbohydrates, and fats.

Experts say it is best to get every essential nutrient from food sources through healthy eating. However, almost 50% of Americans take supplements to meet the recommended daily allowance (RDA) for essential nutrients. The RDA is the average daily amount of nutrients that is considered adequate to meet the needs of most healthy people.

It’s important to consult a healthcare provider before taking any supplements. High levels of some vitamins and minerals in the body can be harmful.

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Key Nutrients: What Are the Best Vitamins To Take Daily?

The National Institutes of Health - Office of Dietary Supplements lists the following vitamins and minerals as key nutrients for human health.

Vitamin A

Benefits of Vitamin A

Helps the body fight infections
Supports healthy vision
Has antioxidant properties to prevent cell damage
Delays skin aging
Plays a role in heart, lung, and kidney health
Strengthens bones and teeth

Recommended Daily Allowance (RDA) of Vitamin A in micrograms (mcg) per day

Males age 14+	900 mcg
Females age 14+	700 mcg
Pregnant age 18+	770 mcg
Breastfeeding age 18+	1,300 mcg

Dietary Sources of Vitamin A

Sweet potato
Spinach
Carrots (source of beta-carotene or provitamin A)
Herring (fish)
Fortified milk

B Vitamins

There are 8 B vitamins - vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid or folate), and vitamin B12 (cobalamin).

Benefits of Vitamin B

Essential for metabolism (release of energy from food)
Supports a healthy nervous system
Necessary for skin and eye health
Needed for immune system function

Recommended Daily Allowance (RDA) of B Vitamins in milligrams (mg) or micrograms (mcg) per day

	Male Adults	Female Adults
Vitamin B1	1.2 mg	1.1 mg
Vitamin B2	1.3 mg	1.1 mg
Vitamin B3	16 mg	14 mg
Vitamin B5	5 mg	5 mg
Vitamin B6	1.3 mg	1.3 mg
Vitamin B7	30 mcg	30 mcg
Vitamin B9	400 mcg	400 mcg
Vitamin B12	2.4 mcg	2.4 mcg

Learn more: How Much Niacin Can I Take Safely?

Dietary Sources of B Vitamins

Fresh fruits
Green leafy vegetables
Whole grains
Dairy products
Egg yolks
Meat
Fish
Fortified breakfast cereals

Find out What Causes Vitamin B12 Deficiency?

Vitamin C

Benefits of Vitamin C

Enhances immunity and protects from infections
Supports collagen formation
Maintains healthy skin
Necessary for healthy bones and teeth
Antioxidant properties protect from cell damage
Helps with iron absorption in the gut

Recommended Daily Allowance (RDA) of Vitamin C in milligrams (mg) per day

Male adults	90 mg
Female adults	75 mg
Smokers	Additional 35 mg

Dietary Sources of Vitamin C

Vitamin D

Benefits of Vitamin D

Necessary to strengthen bones and prevent joint pain
Supports the immune system
Needed for a healthy nervous system
Regulates blood levels of calcium and phosphorus

Learn more about the benefits and risks of vitamin D (ergocalciferol).

Recommended Daily Allowance (RDA) of Vitamin D in International Units (IU) per day

Children up to age 12 months	400 IU
People 1 to 70 years old	600 IU
People above age 70	800 IU

Dietary Sources of Vitamin D

Fatty fish (trout, salmon)
Fish oil
Mushrooms
Fortified milk

Vitamin E

Benefits of Vitamin E

Protects against oxidative stress (cell damage from harmful molecules)
Supports muscle function
Decreases risk of heart disease, Alzheimer’s disease, and cancer

Recommended Daily Allowance (RDA) of Vitamin E in milligrams (mg) per day

People above age 14	15 mg
Breastfeeding	19 mg

Dietary Sources of Vitamin E

Sunflower seeds, almonds, hazelnuts, wheat germ oil, sunflower oil.

Vitamin K

Benefits of Vitamin K

Important for blood clotting and wound healing
Supports strong bones
Protects against heart disease

Recommended Daily Allowance (RDA) of Vitamin K in micrograms (mcg) per day

Males age 19+	120 mcg
Females age 19+	90 mcg

Learn about Vitamin K Deficiency Symptoms & Treatments.

Dietary Sources of Vitamin K

Green leafy vegetables such as spinach, kale, broccoli, collards, turnip greens

Calcium

Benefits of Calcium

Necessary for strong bones and teeth
Supports muscle function
Maintains a healthy blood pressure
Helps in hormone secretion

Recommended Daily Allowance (RDA) of Calcium in milligrams (mg) per day

Males age 19 to 70 years	1,000 mg
Females age 19 to 50 years	1,000 mg
Females 51 to 70 years	1,200 mg
Adults older than 70 years	1,200 mg

Dietary Sources of Calcium

Dairy products (milk, yogurt, cheese)
Leafy green vegetables
Canned sardines

Iron

Benefits of Iron

Necessary for the formation of red blood cells
Supports immune function and brain function
Increases energy levels

Recommended Daily Allowance (RDA) of Iron in milligrams (mg) per day

Males 19+	8 mg
Females 19 to 50 years	18 mg
Females 51+	8 mg

Dietary Sources of Iron

White beans
Beef liver
Oysters
Fortified cereals
Fermented foods

Magnesium

Benefits of Magnesium

Helps with blood pressure and blood sugar regulation
Supports bone health and nerve function
Plays a role in protein synthesis and DNA synthesis

Learn more: What Is the Best Magnesium Supplement for Sore Muscles?

Recommended Daily Allowance (RDA) of Magnesium in milligrams (mg) per day

Males 19 to 30 years	400 mg
Females 19 to 30 years	310 mg
Males 31+	420 mg
Females 31+	320 mg
Pregnant	350 to 360 mg
Breastfeeding	310 to 320 mg

Dietary Sources of Magnesium

Pumpkin seeds
Chia seeds
Almonds
Cashews
Spinach

Learn more: A Magnesium Deficiency Can Lead To These Chronic Health Conditions.

Zinc

Benefits of Zinc

Supports the immune system
Prevents memory loss and cognitive decline
Supports skin health
Reduces the risk of cancer

Learn more about the health benefits of zinc.

Recommended Daily Allowance (RDA) of Zinc in milligrams (mg) per day

Males 19+	11 mg
Females 19+	8 mg
Pregnant	11 mg
Breastfeeding	12 mg

Dietary Sources of Zinc

Oysters
Blue crab
Beef
Hemp seeds
Fortified foods such as cereals

Should You Take Vitamins Every Day?

Benefits of Daily Vitamin Intake

Experts say that most healthy people can obtain all the nutrients they need to stay healthy from a well-balanced diet. However, supplements can help to fill gaps in your diet, especially if you eat a restricted diet or have nutritional deficiencies.

Situations That Require Daily Intake

People with mineral or vitamin deficiencies and certain other health conditions may need to take supplements. For example, those who undergo bariatric surgery (weight loss surgery) need to take special supplements after the procedure because their gastrointestinal tract can no longer absorb nutrients properly.

Risks of Over-Consumption

While vitamins and minerals are essential for health, overconsumption can lead to harmful health effects. For example, a fat soluble vitamin such as vitamin A is stored in the body and high doses can lead to toxicity. In pregnant women, excess vitamin A can cause problems in the developing baby. That’s why it is important to check with your healthcare provider before taking any dietary supplement.

Learn about The Best Postnatal Vitamins Recommended by Pharmacists.

What Vitamins Should Not Be Taken Daily?

Fat-Soluble Vitamins

Vitamin A, vitamin D, vitamin E, and vitamin K are fat soluble vitamins. Unlike water soluble vitamins which the body does not store, fat soluble vitamins are stored in the liver and adipose tissue (fat). It is especially important to pay attention to the intake levels of fat soluble vitamins because large doses can lead to health problems.

Potential Risks and Symptoms of Overdose

The body uses the water-soluble vitamins it needs, and then eliminates the rest. Therefore, the risk of toxicity is low. However, fat-soluble vitamins are stored in the body and can be toxic at high doses. Symptoms of overdose may include:

Symptoms of vitamin A toxicity can include headache, dizziness, blurred vision, nausea, itchy skin, and loss of appetite. Vitamin A toxicity in pregnant women can cause problems in the baby.
Megadoses of vitamin D from supplements and fortified foods can lead to hypercalcemia (high calcium levels in blood), nausea, vomiting, loss of appetite, and slowed mental and physical development in children.
Excessive amounts of vitamin E can be dangerous for people taking blood thinners such as warfarin and cholesterol-lowering drugs such as statins.
High doses of vitamin K can lead to liver damage and excessive breakdown of red blood cells. Excessive amounts of vitamin K from food sources or supplements can alter the formation of blood clots in people on blood thinners (anticoagulants).

Learn more: Can You Overdose On Vitamin C?

Tolerable Upper Intake Level (UL) of Fat Soluble Vitamins

Vitamin A	3,000 mcg
Vitamin D	4,000 IU
Vitamin E	1,000 mg
Vitamin K	Not Established

How To Choose The Right Vitamins For You

Individual Health Needs

It’s important to consult a healthcare provider and/or licensed nutritionist or dietitian to understand what key nutrients (vitamins and minerals) you should take to meet your health needs.

For example, pregnant women need higher levels of certain vitamins and minerals, such as folic acid. Older adults may need to take supplements to get enough vitamin D and calcium, as well as vitamin B-6 and vitamin B-12.

Find out How To Maximize Vitamin Supplement Intake.

Consult Your Healthcare Provider

Your healthcare provider can recommend the best supplements for you. For example, vitamin D deficiency is common because this vitamin is found in a limited number of natural food sources. If you have low vitamin D levels on a blood test, your healthcare professional may recommend taking a vitamin D supplement. But casually taking multivitamins is not recommended because it may have no health benefits (at best) or cause serious health problems (at worst).

Factors To Consider When Selecting Supplements

Talk to your healthcare provider before starting any mineral or vitamin supplements. Your provider can make sure you actually need the supplements based on symptoms and lab results, and also that they won’t interact with any of your prescription drugs or over-the-counter medications.
Choose supplements manufactured by reputed companies. The U.S. Food and Drug Administration (FDA) regulates supplements in a different way than it regulates drug and food products. Therefore, while supplement manufacturers cannot market adulterated or misbranded products, the FDA can only take action after a dietary supplement is already on the market.
Look for the United States Pharmacopeia (USP) seal on supplements to ensure they are safe. Also, look for third-party testing that confirms the product actually contains the ingredients listed on the label.
Stick to the basics and take only the essential daily vitamins and minerals. Avoid taking supplements with multiple ingredients, as these are more likely to cause side effects and interactions.

Additional Dietary Supplements to Consider

Multivitamins: Are They Necessary?

Researchers have concluded that multivitamins are not necessary for most healthy people. Studies suggest that taking multivitamins daily does not protect from heart disease, cancer, cognitive decline, or early death. In fact, high doses of some vitamins can be toxic.

Experts recommend that you should not look at multivitamin pills as a shortcut to good health or a way to prevent chronic health conditions.

However, there are exceptions, such as multivitamins for women of childbearing age who need certain micronutrients like folic acid in larger amounts before conception and during pregnancy to prevent birth defects.

Read more: Folate vs Folic Acid for Pregnancy.

Other Beneficial Supplements

Talk to your doctor or licensed dietitian/nutritionist about whether you need to take the following supplements:

Omega 3s fatty acids
Probiotics and prebiotics
A micronutrient such as potassium, phosphorus, selenium, molybdenum, manganese, copper, iodine, fluoride, chromium, chloride, or choline - based on your health needs.

Impact of Dietary Habits on Vitamin Needs

Simply taking vitamin and mineral supplements will not optimize your health. Your dietary habits play a major role in your overall health.

For example, people who have high blood pressure should try to cut back on sodium intake to lower their risk of heart disease. Processed foods are high in sodium chloride (salt), and cutting these from the diet will have more beneficial effects than popping a multivitamin.

Similarly, those who are overweight or obese may need to change their dietary habits to include healthy fats from vegetable oils such as olive oil. Reducing or eliminating unhealthy, fatty, and fried foods will benefit their health more than taking a dietary supplement.

A person with chronic constipation can benefit from eating more dietary fiber rather than taking a multivitamin.

Should You Really Take Vitamins Every Day?

Do not take vitamins every day without consulting your doctor. A healthy diet is the best way to get all the major nutrients you need. Supplements are not a substitute for healthy eating.

However, you may need to take a supplement based on your age, gender, dietary pattern, and medical conditions. For instance, if you are on a plant-based diet, talk to your healthcare professional about taking supplemental vitamin B-12 which is mainly found in animal products.

Certain combinations of supplements are also used as complementary therapies in people with specific medical conditions, such as prostate cancer or age-related macular degeneration.

What Are The Three Most Important Vitamins?

Every vitamin plays a vital role in human health. One vitamin is not more important than the others. You should eat a variety of foods in your daily diet, including calcium-rich and iron-rich foods, to ensure you are getting all the major nutrients.

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