Essential Daily Vitamins: What Vitamins Should I Take Daily?

When you hear the word “essential”, you might think it just means important. But in the world of nutrition, “essential” takes on a whole new level of significance! “Essential” vitamins and minerals mean your body can’t make them on its own, yet they are required for daily living, so you have to get them from food or supplements.

Did you know there are over 25 different essential nutrients you need every day? They are scattered across a variety of foods, so no single food or meal can cover them all. This is why a diverse diet is key to meeting your daily nutrient needs.

While some people use the word “vitamin” as a catch-all term for supplements, remember there are distinct vitamins (like vitamin C) and minerals (like calcium) your body needs.

What are the recommended daily vitamins needed?

Here’s a quick guide to the essential vitamins your body needs daily:

Vitamin A

Vitamin A comes in two forms: beta-carotene, which our body can convert to vitamin A, and vitamin A itself, called retinol. It’s a fat-soluble vitamin that supports skin health from within, as well as providing eye support.* Retinol is found in animal-based foods like dairy, eggs, fish, and organ meats while beta-carotene is found in plant-based foods like apricots, mangoes, cantaloupe, carrots, sweet potatoes, and red peppers.

Vitamin B1 (Thiamin)

Thiamin is a B vitamin. B vitamins are involved in many body processes but are mostly known for their role in energy metabolism.* You can find thiamin in foods such as whole and enriched grains like bread, cereal, pasta, and rice. Pork, fish, legumes, seeds, and nuts are also a source of thiamin.

Vitamin B2 (Riboflavin)

Riboflavin is another B vitamin and it is found in pork, lamb, chicken, beef, eggs, beans, milk, cheese, mushrooms, as well as enriched cereals, breads, and rice.

Vitamin B3 (Niacin)

Niacin is another B vitamin and is part of over 400 processes in the body! You can find niacin in a wide variety of foods. These include beef, poultry, fish, beans, nuts, and enriched cereals and grains.

Vitamin B5 (Pantothenic acid)

Pantothenic acid supports many functions in the body and helps convert carbohydrates into glucose, which the body uses for cellular energy.* Pantothenic acid is found in many foods, including meat, milk, avocado, fortified breakfast cereals, fish, and eggs.

Vitamin B6 (Pyridoxine)

Vitamin B6 plays a role in many reactions in the body, including how your body metabolizes protein and converts food into cellular energy.* Vitamin B6 is found in fish, beans, poultry, bananas, enriched cereals and grains, potatoes, and winter squash.

Vitamin B7 (Biotin)

Biotin is necessary for the metabolism of carbohydrates, fats, and proteins, and it also supports hair, skin, and nail health.* Biotin is found in fish, eggs, meat, nuts, seeds, and some vegetables such as sweet potatoes.

Vitamin B9 (Folate)

Folate (also known as folic acid) is key in the creation of DNA and needed for cells to divide, making it especially important during pregnancy or for women of childbearing age.* Folate also plays a role in converting protein into cellular energy.* Folate is found in many fruits and vegetables (especially dark leafy greens!), enriched breakfast cereals and grains, beans, nuts, and seafood.

Vitamin B12 (Cobalamin)

Vitamin B12 converts food into cellular energy, supports nervous system health, and helps red blood cell formation.* You can only find Vitamin B12 naturally in animal-based foods, like liver, fish, meat, eggs, poultry, and dairy products. But there are also some foods with vitamin B12 added, including fortified breakfast cereals and fortified nutritional yeast.

Vitamin C

Vitamin C is a water-soluble antioxidant that supports immune health.* Vitamin C also supports collagen formation and helps to fight free radicals in the skin.* Vitamin C is found in a wide variety of fruits and vegetables! Some vitamin C-rich foods include kiwifruit, broccoli, mangoes, bell peppers, winter squashes, potatoes, and bok choy.

Vitamin D

Vitamin D is a fat-soluble vitamin that supports your bones, teeth, muscles, and immune system.* Vitamin D is often called the “sunshine vitamin.” That’s because, unlike other nutrients, vitamin D can be produced when the sun hits your skin. How much vitamin D is created by the sun depends on many factors though, including geographical location, time of day, pollution, weather, skin color, and sunscreen. Vitamin D is also found in a few foods like fatty fish, beef liver, cheese, egg yolks, and some mushrooms. Cow’s milk is also fortified with vitamin D.

Vitamin E

Vitamin E is a fat-soluble antioxidant that helps to fight free radicals in the body, including the skin.* Vitamin E is found in oils, nuts, seeds, and some fruits and vegetables like spinach, mangoes, broccoli, and tomatoes.

Vitamin K

Vitamin K is a fat-soluble vitamin that helps support artery health.* Vitamin K is found in green leafy vegetables like spinach, broccoli, kale and asparagus, vegetable oils, some fruits like kiwi and plantains, and beans.

Choline

Choline is a nutrient that supports brain and nerve health.* It is part of every cell in the body! You can find choline in eggs, beef, fish, chicken, potatoes, black beans, edamame, and some vegetables like cauliflower.

What are the daily minerals needed?

There are many essential minerals needed by our bodies every day, including:

Calcium

Calcium plays a key role in supporting your bone health –in fact, 98% of calcium in your body is stored in your bones!* Calcium is also important for supporting tooth health.* You can find calcium in dairy products like milk, yogurt, and cheeses. You can also find calcium in cooked dark leafy greens, some beans, almonds, as well as calcium-fortified juices, tofu and plant milks.

Magnesium

Magnesium is involved in over 300 bodily processes in your body, including bone, heart, muscle and nerve support.* You can find magnesium in beans, seeds, nuts, dark chocolate, and dairy products.

Chromium

Chromium is a mineral that supports overall health.* Chromium is found in a variety of foods such as beef, turkey, bread and grain foods, lettuce, green beans, apples, bananas, and nuts.

Copper

Copper is an essential mineral and is found in foods like oysters, cashews, seeds, chocolate, wheat bran cereals, whole grains, potatoes, mushrooms, avocados, tofu, and chickpeas.

Iodine

Iodine is a trace mineral that is important for overall health, especially for women of child-bearing age.* There are some foods that provide iodine including tuna, cod, seaweed (such as nori), dairy products, and eggs. Salt that is labeled as iodized is also a great source of iodine.

Iron

Iron is an essential mineral that promotes red blood cell production.* There are two different types of iron: non-heme iron and heme-iron. Non-heme iron is not as well absorbed and is found in plant-based foods like whole grains, beans and lentils, nuts, vegetables, and some fruit, such as dried apricots. Heme-iron is better absorbed and is found in animal-based foods such as oysters, beef, chicken, and lamb.

Manganese

Manganese is an essential mineral that you need every day. It is widely available in foods, and can be found in foods like brown rice, oatmeal and whole wheat bread, shellfish, nuts, soybeans and lentils, pineapple and blueberries, and dark green leafy vegetables.

Molybdenum

Molybdenum is an essential mineral that supports overall health.* You can find molybdenum in legumes, whole grains, rice, nuts, beef, chicken, eggs, milk, yogurt, potatoes, bananas, and leafy green vegetables.

Phosphorus

Most of the phosphorus in your body is stored in your teeth and bones. Phosphorus is widely found in many foods, such as milk, yogurt, bread, oatmeal, beef, fish, poultry, eggs, nuts, beans, lentils, and potatoes.

Potassium

Potassium is an essential mineral important for overall health.* Fruits and vegetables are good sources of potassium, as well as milk and yogurt. Meats, poultry and fish also contain potassium.

Selenium

Selenium is a mineral that supports everyday health.* You can find selenium in seafood, meat, poultry, eggs, breads, and Brazil nuts.

Sodium

Sodium is a mineral and an important electrolyte. While too much sodium can have negative side effects, your body does need a small amount of sodium to function. Sodium is found in table salt and many processed foods.

Zinc

Zinc is an essential mineral that provides cell support, supports immune health, and is an essential nutrient to support hair, skin and nails.* Zinc can be found in foods like shellfish, a wide variety of meats and poultry, cheeses, nuts, and beans.

How to get your essential nutrients

While it’s useful to know where to find each nutrient, it can be overwhelming to remember them all! Focus on eating a diverse diet rich in fruits, vegetables, beans, nuts, seeds, whole grains and lean meats. By eating a variety of these foods, you’ll be more likely to get the nutrients you need. And for extra support, a multivitamin can help fill in some nutrient gaps.

Is it healthy to take a multivitamin everyday?

Many people prefer to take a daily multivitamin to help ensure their body gets many of the essential nutrients they need. If you have any questions on if taking a multivitamin is right for you, talk to your healthcare provider.

Daily multivitamins to support you

If you are looking for a delicious gummy multivitamin to take every day, vitafusion supplements have an option for you. Our multis include a mix of many of the essential vitamins and minerals.

• Power Plus Men’s Multivitamin: Every serving packs 100% Daily Value or more of 10 essential nutrients and CoQ10 for cellular energy and heart health support in tasty blue raspberry pomegranate flavors.*
• Power Plus Women’s Multivitamin: In delicious strawberry watermelon flavor, these gummies pack 100% Daily Value or more of 10 essential nutrients per serving. With choline and 6 B vitamins, it helps support brain and nerve health.*
• Power Plus Multivites: Every serving packs 100% Daily Value or more of 10 essential nutrients plus calcium for bone and teeth support.*

There are also many other vitafusion gummies to support your needs. From other multivitamin options like Multivites to single nutrient vitamins and minerals like vitamin D, vitamin B12, and iron.

If you have any questions about adding a multivitamin or vitamin supplement to your day, talk to your health care professional.

Understanding the vitamins you should take daily

Your body relies on a diverse mix of nutrients to perform its daily wonders—from converting food to cellular energy, supporting your bones, to maintaining overall wellness.* Essential vitamins and minerals are remarkable allies in your health journey. Taking a multivitamin, like the delicious options from vitafusion gummies, can provide that nutrition support you might need. Remember, every step you take towards better nutrition is a step towards a healthy you!

Brought to you by the nutrition experts at vitafusion™