Vitamins are important micronutrients that your body needs to perform daily functions and keep at its optimal health.
While a balanced diet provides many essential nutrients, modern lifestyles, processed foods, and soil depletion can make it difficult to get everything your body requires through food alone.
That’s where supplements come in — helping to bridge nutritional gaps and support overall wellness.
What Vitamins Do I Need Daily?
While there are actually 13 essential vitamins and 15 essential minerals the human body needs on a regular basis, some nutrients are more readily available in food sources and easier to consume through diet than others.
By choosing nutrient-dense foods, you should get many of the essential vitamins and minerals your body needs. But when there are gaps that you’re looking to fill, a multivitamin and multimineral are great options to supplement with.
Below are some of the important nutrients you may not be getting enough of in your daily diet and will receive by taking this powerful AM & PM combo.
Daily Vitamins
Below are three types of vitamins that you should make sure to get on a daily basis.
Vitamin D
Vitamin D is often called “the sunshine vitamin” because our bodies can make vitamin D from sun exposure.
This means people who live in areas without as much sunshine or those who are not consuming enough vitamin-D-containing (or fortified) foods may need to supplement with vitamin D. Common food sources include fatty fish, fortified dairy products, fortified plant milks, and egg yolks.
This essential vitamin is vital for bone health, mood support, immunity, and more.
Vitamin C
Although vitamin C is easier to find through food sources, you still may want to supplement with this antioxidant to ensure you’re reaching your daily suggested amount.
As an antioxidant, vitamin C supports the immune system by limiting the damage done by free radicals. Vitamin C is also an essential cofactor in the synthesis of collagen, a protein that is vital to the health of multiple parts of the body including blood vessels, bones, and skin!
Good food sources include citrus fruits, strawberries, bell peppers, broccoli, and tomatoes.
B Complex Vitamins
There are actually eight vitamins that make up the group of B vitamins our bodies need.
These water-soluble vitamins play roles in energy production, brain function, metabolism, red blood cell formation, and the health of the skin, hair, and eyes.
Foods rich in B vitamins include whole grains, meat, eggs, dairy products, leafy greens, and legumes.
Vitamin K
Vitamin K is a fat-soluble vitamin plays an important role in bone health by helping regulate calcium and supporting proper bone mineralization.
There are two main forms of vitamin K. Vitamin K1 is primarily found in plant foods such as leafy green vegetables, while vitamin K2 is found in fermented foods and certain animal products.
Good dietary sources include spinach, kale, broccoli, Brussels sprouts, and fermented foods such as natto.
Daily Minerals
Bonus! Here are three important minerals that you may also want to consider supplementing with regularly in case you are not getting enough of each through diet alone.
Magnesium
It’s estimated that almost half of U.S. adults do not get the recommended amount of magnesium — so supplementing with this essential mineral may be a good choice for you.
Magnesium comes in a variety of formats which may support feelings of calm, mood, bone health, cognitive health, and more.
Good food sources include leafy greens, nuts, seeds, whole grains, and legumes.
Zinc
Zinc is a trace mineral present in all body tissues. This essential mineral supports immune function and cellular metabolism and helps maintain skin health, among other benefits.
Dietary sources of zinc include meat, shellfish, dairy products, nuts, seeds, and whole grains.
Iron
Certain populations are more susceptible to iron deficiency, so it’s important to get your levels checked to see if you are possibly deficient in this mineral.
Iron plays a vital role in blood production, cellular function, energy metabolism, and overall well-being. It is an essential component of hemoglobin in red blood cells and myoglobin in muscle cells. Hemoglobin enables red blood cells to absorb, store, and deliver oxygen throughout the body, ensuring proper oxygenation for various bodily functions.
Common dietary sources include red meat, poultry, seafood, beans, lentils, spinach, and fortified cereals.
Iodine
Iodine is a trace mineral that is essential for proper thyroid function.
The thyroid uses iodine to produce hormones that regulate metabolism, energy production, growth, and many other important processes in the body.
Because iodine intake can vary depending on diet and soil levels in different regions, some individuals may not get enough of this mineral through food alone.
Iodine is commonly found in iodized salt, seafood, dairy products, and seaweed.
Nutrients for Overall Health
While the above does not encompass all of the nutrients your body needs on a daily basis, it’s a good start to make sure you’re getting some of these vitamins and minerals. We recommend getting bloodwork done with your physician or healthcare professional to see your own personal vitamin levels and what gaps you may need to fill.
We always believe in a food-first approach, getting as many nutrients as you can through diet — but sometimes diet alone is not enough. That’s why we are here to help you with the rest to keep feeling your best!
