Spoons with vitamin

Having a well-balanced, healthy diet isn’t just about eating salad and staying away from sugars. A good diet also includes a wide variety of vitamins. Whether you choose to get them straight from the foods you eat or prefer vitamin supplements, take a look at the 9 best vitamins to take daily.

Best Vitamins to Take Daily

1. B-12

Benefit: Higher energy levels

Do you have trouble feeling energized throughout the day? B-12 supplements might make a difference in how you feel. This vitamin works to create and maintain your body’s energy supply by breaking down the micronutrients in your food.

Fish, beef, and dairy products are also great sources of B-12.

2. Folate

Benefit: Healthy cell growth and function

Folate is one of the best vitamins to take daily because it promotes healthy cell growth and function. It’s particularly important for women who are trying to conceive or are currently pregnant because it plays a huge role in fetus development and preventing birth defects. 

Incorporate more avocados, beans, citrus, and leafy greens into your diet to amp up your folate intake or opt for supplements.

Vitamin D food groups

3. Vitamin D

Benefit: Important for calcium absorption

You’ve most likely heard of vitamin D many times before, but what does it do? Well, this vitamin helps your body absorb calcium, another vitamin that promotes healthy bones and teeth. 

Vitamin D isn’t too hard to find because it comes from the sun! Getting outside and soaking up some rays (with sunscreen, of course) is the main way to reap the benefits of vitamin D. 

If you don’t see a lot of sun where you live, consider a supplement or try adding salmon, tuna, eggs, and mushrooms to your diet.

4. Vitamin A

Benefit: Good vision and healthy immune system

While this vitamin is recommended for both men and women, vitamin A is one of the most important vitamins for men because it has been found to lower your risk of prostate cancer

In addition to that, getting your full dose of vitamin A boosts your immune system and supports healthy eyes.

Dairy products, green leafy vegetables, squash, carrots, and cantaloupe are a few tasty food options that provide a good dose of this vitamin.

5. Vitamin B6

Benefit: Healthy mood, appetite, and sleep

The benefits of vitamins are the same for everyone, but they can make a bigger impact on particular people. Vitamin B6 is known for helping elderly people who more commonly deal with deficiency issues. It’s known for regulating your sleep, appetite, and mood. 

Adopting a diet consisting of meats, whole grains, vegetables, and nuts can make a positive difference if you find yourself lacking in B6. Baked potatoes, bananas, chicken, and garbanzo beans are specific foods rich in this vitamin.

Foods rich with iron

6. Iron

Benefit: Better energy and brain function

Iron is one of the best supplements to take for overall health. Not everyone needs the same amount, so you may want to consult your doctor before deciding on dosage. For example, women who menstruate or are pregnant may require more iron.

Ensuring you have enough of this vitamin is important because it aids in increased energy, better brain function, and healthy red blood cells.

Lean, red meat and seafood are two major food groups that also give you significant amounts of iron.

7. Magnesium

Benefit: Improved bone health and energy production 

The two most prominent benefits of magnesium are healthier bones and better energy production, but research has also found links to additional perks like balanced blood sugar levels and less stress

If you’re low on magnesium, it’s probably because you just aren’t eating the right foods. Start by including more pumpkin, spinach, artichoke, beans, brown rice, and nuts into your diet to increase your levels of magnesium. You can always take a supplement if those foods don’t fit your preferences.

Zinc food groups

8. Zinc

Benefit: Healthier immune system and energy production

All of life’s responsibilities can cause quite a bit of stress, which has been found to reduce your level of zinc. That’s why it’s one of the best vitamins to take daily! Zinc supports your immune system, as well as helps your body use carbs, protein, and fat for energy. It can even help your wounds heal!

You may want to take a zinc supplement each day because most diets don’t include foods rich in this vitamin. However, you can try to incorporate more zinc into your diet with these foods:

  • oysters
  • grass-fed beef
  • pumpkin seeds
  • spinach
  • organ meats
  • sardines
  • wheat germ
  • brown rice
  • tempeh

9. Calcium

Benefit: Strong bones and teeth

If there’s one thing most people know about calcium, it’s that this vitamin helps give you strong, healthy bones. Because of that, calcium makes it on the list of best vitamins to take daily.

It’s crucial for both men and women, but especially important for women because they tend to start losing bone density earlier.

Luckily, you can easily maintain your calcium levels with food, not just supplements. Dairy products, broccoli, kale, nuts, beans, and salty fish are some of the top foods with high levels of calcium.

Whether you choose to take vitamin supplements, expand your food groups, or try a combination of both, make sure to focus on these key vitamins for your health! Head over to the Vitamin Shoppe at Grossmont Center to find all of the supplements and information you need to start bettering your health today.

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