Which Vitamins Should You Take Daily?

We all know how important it is to consume vitamins as part of a healthy and balanced diet. It is recommended to obtain vitamins from food; however, sometimes, if the daily diet does not contain enough essential vitamins, it is necessary and possible to obtain them through appropriate dietary supplements. But which vitamins does the body need, and how can you get them daily?

Vitamin A

Vitamin A strengthens the body's immune system and vision, particularly night vision. It protects the respiratory system and skin, neutralizes toxins in the body, and aids in growth processes. A deficiency in Vitamin A can cause growth disturbances (in childhood and adolescence), skin inflammations, vision problems, and digestive, respiratory, and urinary tract disorders.

You can obtain Vitamin A from sources like leafy greens, sprouts, nuts, almonds, flax seeds, whole grains, barley, legumes, and brown rice. It is recommended to consume 3 mg of Vitamin A per day.

Vitamin B

Vitamin B is a family of interdependent vitamins that support each other's functions. Generally, Vitamin B maintains the skin and nervous system, is responsible for energy production, aids in digestion and the breakdown of sugars and fats, and prevents various diseases like schizophrenia, depression, and Alzheimer's. Different types of Vitamin B have different functions, so it is essential to consume them all.

B1 – Thiamine: Improves brain and nervous system function, increases concentration, prevents depression, loss of appetite, and muscle weakness. Obtainable from whole grains, legumes, nuts, peanuts, seeds, asparagus, and watermelon. Recommended intake: 1.2 mg daily for men, 1.1 mg for women.

B2 – Riboflavin: Prevents skin sores and rashes, prevents anemia, and is vital for metabolism. Obtainable from foods like flour and coffee, fruits like watermelon, blueberries, carrots, citrus fruits, plums, apples, and leafy green vegetables. Recommended intake: 1.3 mg daily for men, 1.1 mg for women.

B3 – Niacin: Helps balance blood sugar and cholesterol levels, neutralizes toxins, and prevents heart and skin diseases. A deficiency in Vitamin B3 can cause diarrhea, digestive disorders, inflammation, dizziness, bad breath, depression, and insomnia. Obtainable from legumes, seeds, sprouts, buckwheat, whole barley, watermelon, peas, tomatoes, mushrooms, and potatoes. Recommended intake: 16 mg daily for men, 14 mg for women.

B5 – Pantothenic Acid: Strengthens the immune system, calms depression, stress, or anxiety, and eases allergy symptoms. It also aids weight loss. A deficiency in Vitamin B5 can cause skin diseases, constipation, fertility issues, and depression. Obtainable from foods like legumes, yeast, grains, peanuts, broccoli, and watermelon. Recommended intake: 5 mg daily.

B6 – Pyridoxine: Ensures proper brain function, strengthens the immune system, aids in the breakdown and utilization of nutrients, supports red blood cell production, and prevents skin blemishes. Obtainable from whole grains, legumes, yeast, seeds, peanuts, quinoa, cabbage, avocado, and summer fruits like watermelon and melon. Recommended intake: up to 100 mg daily.

B7 – Also known as Vitamin H: Supports nervous system function and maintains skin and hair vitality, calming psychological stresses. A deficiency in Vitamin B7 can cause muscle pain, hair loss, brittle nails, and fatigue. Obtainable from foods like grains, yeast, legumes, especially soy, and seeds. However, note that the vitamin is destroyed by heat and preservation processes.

B9 – Folic Acid: Prevents anemia, reduces the risk of developing heart and vascular diseases, and prevents fetal malformations. Obtainable from green leafy vegetables like spinach, cabbage, and beet leaves, as well as nuts and legumes. Recommended intake: 400 mcg daily. For pregnant women, 600 mcg daily, and during lactation, 500 mcg daily.

B12 – Cobalamin: Aids growth and red blood cell creation, positively affects memory, and prevents fatigue and anemia. A deficiency in Vitamin B12 may lead to spinal cord degeneration, fertility issues, and anemia. Obtainable from lean meat, liver, poultry, fish, eggs, milk, cheese, sprouts, soy, and yeast. However, the amount in these foods is low, so most people are advised to supplement. Recommended intake: 2.4 mcg daily.

For Body and Mind: Vitamins

Vitamin C

Vitamin C enhances intestinal activity and lowers cholesterol levels. It improves iron absorption and, working with Vitamin E, protects blood cells from toxic fats. It positively affects wound healing, prevents cancer, reinforces the immune system, and reduces the severity of colds. It alleviates allergic reactions and slightly mitigates smoking damage in smokers. A deficiency in Vitamin C can lead to body pain, gum swelling and inflammation, slow wound healing, anemia, and a tendency to fractures.

Vitamin C can be obtained from fruits like citrus fruits, watermelon, guavas, cherries, melons, kiwi, strawberries, and vegetables like cabbage, turnips, tomatoes, and red and yellow peppers. Recommended intake: 90 mg daily for men, 75 mg for women.

Vitamin D

Vitamin D helps absorb calcium and phosphorus, thereby strengthening bones. A deficiency in Vitamin D can lead to bone thinning and fractures, as well as colon cancer development.

The best way to acquire Vitamin D is through safe sun exposure, around 20 minutes a day. Additional sources include fatty fish, milk, porridge, fruits like avocado and banana, and mushrooms. Recommended intake: 20-25 mcg daily.

Vitamin E

Vitamin E improves heart function, balances blood sugar, and protects good cholesterol. It prevents artery damage and clot formation, protecting blood cells from toxic fats. It also aids in preventing Alzheimer's. A deficiency in Vitamin E can lead to symptoms such as anemia and heart disease.

Vitamin E can be obtained from whole grains, nuts, fruits like watermelon, peach, melon, mango, apricot, plum, orange, and vegetables like asparagus, peas, sweet potato, broccoli, carrot, squash, pumpkin, lettuce, cabbage, coriander, tomato, red and yellow pepper, corn, and spinach. Recommended intake: 10 mg daily for men, 8 mg for women.

Vitamin F

Vitamin F is better known as the two essential fatty acids that compose it: Omega 3 and Omega 6. Vitamin F balances the immune system, provides concentrated energy, and assists growth. It regulates cholesterol levels and is essential for fat synthesis. A deficiency in Vitamin F can cause rash, hair loss, fertility issues, slow wound healing, and damage to the heart, kidneys, and liver.

Vitamin F is obtainable from oils like olive oil, flaxseed oil, peanut oil, and oils derived from grains, as well as nuts, sesame, soy, or sunflower seeds, and fish and avocado. The recommended dosage of Vitamin F varies by individual, and consultation with a doctor is advised.

Vitamin K

Vitamin K produces energy from fat and protein sources and is crucial for blood clotting. A deficiency in Vitamin K can cause blood clotting issues.

Vitamin K can be obtained from root vegetables, leafy greens, various fruits, seeds, and corn oil. Recommended intake: 65-85 mcg daily.