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What Vitamins Should You Really Take Each Day To Benefit Your Health?

Making sure your body gets the essential vitamins and minerals it needs is incredibly important for maintaining overall health and living as long as possible. 

Vitamins and nutrients are used for various bodily functions, such as for your metabolism to function properly, to keep your immune system running smoothly and to help your body repair itself when injured. 

While a balanced diet is the best way to meet nutritional requirements, some people may need dietary supplements to fill in the gaps due to dietary restrictions, medical conditions or lifestyle factors. 

Here’s a detailed look at what vitamins should you take every day, along with important minerals, too.

Remember, before starting any supplement, speak with your doctor to make sure it's right for you.

Products mentioned in this blog:

• Magnesium Glycinate
• Zinc Picolinate + C
• LPC Neuro
• BCM 95 ®Turmeric Curcumin 
• Protocol X

Important Vitamins to Take Daily

Multivitamin

When thinking, ‘What vitamins should I take daily?’ a multivitamin can help.

Think of a daily multivitamin as a nutritional safety net. It’s a great way to make sure you’re getting all your essential nutrients and you can find ones tailored to specific needs, such as age, gender or lifestyle. For example, women may need more iron and older adults may need more vitamin D. 

They are particularly useful for:

• People with dietary restrictions (vegans, vegetarians) or whose diet lacks variety. 
• Those with busy lifestyles who may skip meals.
• Individuals looking to support energy, immunity and bone health.

If you do choose to take one, make sure you follow the supplement directions and be consistent, as regular use helps maintain your body’s optimum nutrient levels. They’re best taken with food to aid absorption and prevent stomach discomfort.

Further Reading: Are Multivitamins Worth It?

B Vitamins (B-Complex)

Vitamin B complex is important for energy production, brain function and red blood cell formation. Here’s what each does.

Note: Vegans may need B12 supplements since it’s only found in animal products.

Vitamin A

• Important for vision, immunity and skin health.
• Found in: 
• Retinol (animal sources: liver, dairy, eggs)
• Beta-carotene (plant sources: carrots, sweet potatoes, spinach)
• Recommended Daily Allowance (RDA): 700 mcg (women), 900 mcg (men). 
• Caution: Excess intake, especially in pregnancy, can be harmful. Stick to 770 mcg.

Vitamin C

• An antioxidant that boosts immunity, helps with collagen production and improves iron absorption. 
• Found in citrus fruits, capsicum, tomatoes, kiwis and strawberries.
• RDA: 75 mg (women), 90 mg (men); smokers need an extra 35 mg.
• Deficiency can lead to scurvy, though rare today.

Vitamin D

• Supports calcium absorption, bone health, nerve and immune function and is needed for muscle function. 
• Produced in the skin via sun exposure.
• Found in fatty fish, fortified dairy and egg yolks.
• RDA: 600 IU (15 mcg) for adults under 70, 800 IU (20 mcg) for older adults.
• Taking a supplement may be necessary for those with limited sun exposure.

Further Reading: All About Vitamin D

Vitamin E

• Acts as an antioxidant, protecting cells from damage. It also supports immune health. 
• Found in foods like nuts, seeds, vegetable oils and green leafy vegetables.
• RDA: 15 mg.
• High doses may increase bleeding risk.

Vitamin K

• Important for blood clotting and bone health.
• Found in leafy greens, vegetable oils and fermented foods.
• RDA: 90 mcg (women), 120 mcg (men).
• People on blood thinners should maintain consistent intake.

Further Reading: All About Vitamin K

Important Minerals to Take Daily

Iron

• Important for oxygen transport in the blood, as well as is needed to make certain hormones, for physical growth, muscle metabolism, cell functioning and for healthy connective tissue. 
• Found in red meat, beans, spinach and fortified cereals.
• RDA: 18 mg (women 19-50), 8 mg (men and postmenopausal women), 27 mg (pregnant women).
• Iron supplements can cause constipation; take with vitamin C for better absorption.

Calcium

• Vital for strong bones and teeth, as well as for nerve and muscle function, blood clotting and hormone secretion. 
• Found in foods like dairy products, leafy greens and fortified foods.
• RDA: 1,000 mg (adults), 1,200 mg (women over 50 and men over 70).
• Excess calcium can lead to kidney stones and interfere with other nutrient absorption.

Magnesium

• Supports muscle function, nerve signalling, energy production and over 300 other bodily functions. 
• Found in nuts, seeds, whole grains and leafy greens.
• RDA: 400 mg (men), 310 mg (women).
• High doses from supplements can cause digestive issues.

For a highly absorbable form of magnesium, try out Xandro’s Magnesium Glycinate!

Zinc

• Important for immune function, wound healing and metabolism.
• Found in meat, shellfish, legumes, nuts and dairy.
• RDA: 11 mg (men), 8 mg (women), 11–12 mg (pregnant/lactating women).
• High doses can interfere with copper absorption.

Boost your zinc and vitamin C levels with Xandro’s Zinc Picolinate + C.

Further Reading: List of Vitamins and Minerals and their Uses

End Note

Learning about what vitamins every day you should be taking can be daunting but it’s important to know that a well-balanced diet is the best way to get essential nutrients, with most people able to get all the required essential vitamins through food. Supplements, however, can help if you have specific deficiencies or dietary restrictions. 

You may also benefit from additional supplements, such as LPC omega-3s, probiotics, curcumin or ones targeting specific health concerns, such as Xandro’s Protocol X, a daily ‘longevity’ multivitamin.

For more about, ‘What vitamins should I be taking?’ make sure to speak with your doctor. Also, have a chat with your doctor before taking supplements to make sure they fit your personal needs and won’t interact with any medications you’re taking.

Products mentioned in this blog:

• Magnesium Glycinate
• Zinc Picolinate + C
• LPC Neuro
• BCM 95 ®Turmeric Curcumin 
• Protocol X