Research has found that vitamin deficiencies lead to various chronic diseases. These deficiencies can be corrected by taking affordable dietary supplement products. Even if you have a balanced diet, you might not get all the necessary nutrients your body needs. This is why multivitamins are so crucial for both children and adults.

With countless premium nutritional supplements to order on the market, it could be confusing to choose the right multivitamins. But we have got you covered!

This post lists some essential vitamins for us and how they benefit our health. Have a look!

Importance of Vitamins

Daily consumption of vitamins supports your system with a healthy foundation to keep you in good health. Vitamins participate in various body functions and ensure that you remain active, healthy, and have an excellent immune system.

Here are some beneficial vitamins for your body.

Essential vitamins you need

The human body requires 13 essential vitamins. These include:

• Vitamin A
• B vitamins, including thiamine, riboflavin, biotin, Niacin, pantothenic acid, B6, B12, and folate
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K

Vitamin A, D, E, and K are fat-soluble vitamins. Each of these four vitamins is stored in the fatty tissues of the body.

The other nine are water-soluble, which means that they're regularly expelled from your body through urination. Most importantly, Vitamin C and B vitamins have to be regularly replenished.

Unlike other water-soluble vitamins, vitamin B12 is the only one that's stored in the liver.

Vitamin A (Beta-Carotene)

Vitamin A is vital to keep your heart, liver, lungs, and other organs healthy. Vitamin A, also known as beta-carotene, it's needed to ensure that your vision, reproduction, and immune system function properly.

Foods with vitamin A

• Salmon
• Beef liver
• Broccoli
• Squash
• Mangoes
• Cantaloupe
• Carrots
• Apricots
• Green leafy vegetables
• Fortified cereals
• Dairy products

Vitamin B

The B Vitamin complex (all eight forms of Vitamin B) functions to create and maintain the energy supply of your body. The micronutrients that you consume, like proteins, carbs, and fats, are broken down by this mechanism.

Each B vitamin has a specific job to perform. The eight forms of Vitamin B (B complex) are as follows:

Vitamin B1 (Thymine)

Vitamin B1 is vital in keeping your metabolism healthy. In addition, it helps ensure normal digestion, bowel movements, effective nerve function, and appetite.

Foods with Vitamin B1

• Pork
• Nuts
• Legumes
• Fortified cereals
• Seeds
• Grains

Vitamin B2 (Riboflavin)

Vitamin B2 plays an essential role in your body's energy metabolism. It also ensures effective adrenal function, maintains normal vision, and sustains healthy skin.

Sources of Vitamin B2

• Lean meat
• Fortified cereals
• Poultry
• Greens
• Raw mushroom
• Dairy products
• Fortified rice or soy beverages

Vitamin B3 (Niacin)

Your body utilizes vitamin B3 to metabolize energy and promote healthy growth. This is one of the most important vitamins for growing children. Also, Niacin might help lower high cholesterol levels in some cases.

Sources of Vitamin B3

• Lean meats
• Seafood
• Poultry
• Legumes
• Eggs
• Milk
• Cereal
• Fortified bread

Vitamin B5 (Pantothenic acid)

This is one of the essential vitamins needed by the body. It aids your body in metabolizing energy and stabilizing blood sugar levels.

Sources of Vitamin B5

Vitamin B5 is abundantly found in various foods such as kale, broccoli, avocadoes, beef, chicken, milk, etc.

Vitamin B6 (Pyroxidine)

Vitamin B6 is crucial for you to remain healthy. It facilitates your system to metabolize protein and carbohydrates and promotes energy release through food breakdown.

In addition, it contributes to effective nerve function and helps synthesize red blood cells.

Sources of Vitamin B6

• Meat
• Poultry
• Fish
• Cereals
• Grains
• Bananas
• Potatoes
• Leafy vegetables
• Soybeans

Vitamin B7 (Biotin)

Vitamin B7 plays an essential role in keeping your metabolism healthy. Biotin lowers blood sugar levels, promotes healthy hair growth, and improves skin and nail health.

Sources of Vitamin B7

• Soybeans
• Nuts
• Egg yolk
• Yeast
• Whole grains

Vitamin B9 (Folic acid or folate)

Although Vitamin B9 is crucial for everyone, it's especially recommended to pregnant women to prevent any birth defects. Your body requires Vitamin B9 to create new DNA (the genetic material) and RNA.

It's also responsible for making new red blood cells and synthesizing certain amino acids.

Sources of Vitamin B9

• Liver
• Leafy vegetables
• Orange juice
• Avocados
• Asparagus
• Fortified flower
• Yeast
• Legumes

Vitamin B12 (Cobalamin)

Vitamin B12 helps to maintain healthy nerves and blood cells. It's also vital for maintaining and enhancing neurological function. Moreover, Vitamin B12 helps the body create new DNA.

Since most B12 food sources are animal-based, most vegans commonly have a vitamin B12 deficiency.

The recommended dose for vitamin B12 is no more than three mcg. When you look for vitamin supplements, 1 to 2 micrograms are sufficient since your body excretes excess vitamin B12. The recommended form of B12 is methylcobalamin since the body easily absorbs it.

Sources of Vitamin B12

• Poultry
• Meet
• Fish
• Eggs

Vitamin C (Ascorbic acid)

Vitamin C, also known as ascorbic acid, boosts your immunity and increases iron absorption from a plant-based diet. Vitamin C protects cells from oxidative damage and helps fight against infections. It also helps in healing wounds and the body's collagen production.

Furthermore, people who smoke need an additional 35 mg of Vitamin C compared to non-smokers. This is because Vitamin C plays a huge role in repairing any cell damage caused by smoking.

Sources of Vitamin C

• Citrus fruits and citrus fruit juices (oranges, grapefruit, tangerines, etc.)
• Green and red peppers
• Broccoli
• Strawberries
• Kiwi fruit
• Cantaloupe
• Tomatoes and tomato juice
• Brussels sprouts
• Baked potatoes (eating potatoes with the skin on also provides vitamin B6 and folate)

Vitamin D

Vitamin D supports the body's absorption of calcium to sustain optimum bone health. Insufficient vitamin D can cause a weakened immune system, back pain, joint ache, hair loss, bone loss, and bone pain.

It's technically true that you can get sufficient Vitamin D every day by being in the sun for a few minutes. However, over 40% of the US population fails to get vitamin D from the sun. It's hard for these people due to their geographical locations receiving little sunlight or use of sunblock (which prevents vitamin D synthesis).

Vitamin D can only be synthesized by being in the sunlight. This makes it a mandatory ingredient to be in your multivitamin supplements.

Sources of Vitamin D

• Fortified foods such as cereal, milk, and juice
• Egg yolks
• Fatty fish

Vitamin E

Vitamin E acts as an antioxidant and prevents cellular damage. It boosts the immune system and prevents harmful blood clots from forming. Since the body is constantly exposed to free radicals, it could contribute to various diseases and even cancer. However, Vitamin E neutralizes these free radicals and protects them from cellular damage.

Moreover, vitamin E supplements prevent the degeneration of joints causes stiffness and pain in old age.

You can find the supplements easily from anywhere, either from your local pharmacy or get an online supplement home delivery.

It's a very common ingredient in cosmetics and helps improve skin conditions. It heals wounds and delays the skin's aging process. Vitamin E helps the skin from environmental stressors as it does with oxidative stressors.

Vitamin E in topical creams assists the skin to overcome sun damage.

You should get your nutrients from food which is the best option but you can always find Vitamin E supplements easily.

Sources of Vitamin E

• Sunflower seeds
• Peanuts
• Almonds
• Butternut squash
• Avocados
• Spinach beet or the Swiss chard plant
• Spinach
• Safflower, wheat germ, and Sunflower oil

Vitamin K

Vitamin K is one of the fat-soluble vitamins that helps prevent blood clotting and contributes to healthy bones. People who lose weight through bariatric surgery or have a malabsorption disease may also need Vitamin K for stronger bones.

Vitamin K Benefits

This vitamin also regulates the blood's calcium levels.

Many studies show that Vitamin K helps improve bone density, makes them strong, and protects them from fracturing. Older people find it difficult at their age to remember a lot of information.

Vitamin K is the best dietary supplements products that can help to improve their episodic memory performance. People with heart diseases will find minerals build up in their arteries because of high blood pressure, which can cause a stroke. Vitamin K helps to keep the blood pressure low which allows the blood to pump freely. It lowers the risks of stroke as well.

Precautions

People who take blood-thinners should first consult their doctors before consuming Vitamin K. Certain deficiencies increase the clotting time and lead to excessive bleeding.

Daily Dosage

Vitamin K is absorbed by the small intestine and stored in the liver and fatty tissues. People should shop for nutritional supplements according to their requirements. The dosage of the Vitamin K supplements differentiates from person to person. Women are recommended to consume 90 mcg a day, and men are recommended to consume 120 mcg a day.

Sources of Vitamin K

• Meat
• Eggs
• Cheese
• Vegetable oils
• Lettuce
• Spinach
• Broccoli
• Kale
• Figs
• Blueberries

Other Essential Minerals Required

Magnesium

Magnesium is essential for producing energy and maintaining bone health. Consumption of magnesium will calm your nerves, help you sleep properly, and help to regulate muscle functions. Magnesium also maintains blood sugar levels which is important for diabetics and prediabetics.

Sources of Magnesium

• Spinach
• Pumpkin beans
• Brown rice
• Tofu
• Nuts

Calcium

Calcium is essential for bone and tooth health. People who have weak bones do not take enough food with calcium. People who avoid consuming dairy products like milk, yogurt, cheese, etc., need calcium supplements for healthy and strong bones. However, many non-dairy products are an excellent source of calcium. These include sardines with bones, kale, and almonds.

Zinc

Zinc plays a major role in maintaining immune functions. It's important for growth and development. Zinc is an essential mineral that helps to heal wounds and is found in fish and meat. Most vegetarians need to take zinc supplements because it is mostly found in animal meat sources.

Sources of Zinc

• Seafood
• Dairy Products
• Nuts
• Beans
• Whole Grains

Iron

Iron is essential for red blood cells. It's an essential nutrient to help generate hemoglobin and help in growth. Plants have a decent amount of iron compared to animal products. People who follow a plant-based lifestyle can meet their iron requirements by consuming tofu, chickpeas, lentils, seeds, and cashew nuts.

Sources of Iron

• Seafood
• Beans
• Lentils
• Meat
• Cashews
• Folate

Folate is also known as folic acid that prevents any birth defects and aids in fetal growth. It's beneficial for people going through depression or fighting chronic inflammatory diseases.

Sources of Folate

• Leafy Green Foods
• Avocado
• Citrus
• Beans

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