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5 Essential Vitamins and Supplements for Optimal Health

by | Apr 19, 2023 | Vitamins and Supplements | 0 comments


Vitamins are organic compounds that are necessary for normal growth and development. They help the body to regulate metabolism, build tissues and produce energy. Vitamins can be obtained from natural sources such as fruits and vegetables, but some people may not get enough of them through their diet alone. Therefore, it is recommended to take vitamin supplements on a regular basis to ensure you have enough vitamins in your body at all times. Supplements are substances added to your diet that provide extra nutrients or minerals beyond what you get from food alone

Vitamin A

Vitamin A is an essential nutrient that helps maintain healthy vision, cell growth, and immunity. It’s also necessary for healthy skin and bones. Vitamin A can be found in various foods like liver, carrots, sweet potatoes, spinach, and kale. However, if you don’t eat these foods regularly or want to supplement your diet with extra vitamins then we recommend taking a multivitamin with vitamin A (5000 IU) daily as part of your healthy lifestyle routine!

Vitamin B Complex

Vitamin B Complex Vitamin B Complex is a group of vitamins that work together to help your body convert food into energy, maintain healthy skin and hair, promote healthy nerves and muscles, keep your heart healthy, and more. The recommended daily intake for vitamin B6 is 1.3 milligrams for men and 1.2 milligrams for women; however, it’s best to get your nutrients from whole foods rather than supplements as they may contain added sugars or artificial ingredients that can be harmful to your health over time. Sources include beans (legumes), lentils

Vitamin C

Vitamin C is a water-soluble vitamin that’s essential for supporting your immune system, making collagen and connective tissue, and repairing damage to your body. It’s also been shown to lower blood pressure and reduce the risk of heart disease. Vitamin C comes from many different sources: citrus fruits like oranges and grapefruits; leafy greens such as spinach; kiwi fruit; bell peppers (especially red ones); strawberries; broccoli; papaya–and more! If you’re eating a healthy diet with lots of fruits and vegetables every day, chances are that you’re getting enough Vitamin C already. But if not…or if you want an extra boost…you can take a supplement!

Vitamin D

Vitamin D is a fat-soluble vitamin that plays an important role in bone health. Sources of vitamin D include fish, eggs, and fortified milk products. As you might guess from the name, it’s also produced by your body when exposed to sunlight–but only if you have enough melanin (the pigment that gives skin its color). Vitamin D deficiency has been linked to several health problems including:

  • osteoporosis;
  • rickets (a condition causing soft bones);
  • muscle weakness;
  • low blood calcium levels;
  • depression;
  • high blood pressure;
  • heart disease;
  • diabetes mellitus type 1 & 2

Vitamin E

It is a fat-soluble vitamin that helps protect the body against certain diseases and conditions. It’s also important for healthy skin, hair, eyes, and muscles. It can be found in many foods such as nuts, seeds, whole grains, and leafy green vegetables like spinach or kale. You can also take a supplement that contains alpha-tocopherol (the most common form of vitamin E) or gamma-tocopherol (a type of vitamin E). The recommended daily intake for adults is 15 milligrams per day; however, if you’re pregnant or breastfeeding you may need more than this amount to meet your needs


Calcium is one of the most important vitamins and minerals for your body. It helps to build strong bones, muscles, and teeth. Calcium also helps keep blood vessels healthy by preventing the hardening of the arteries (atherosclerosis). Calcium can be found in many foods such as dairy products like milk or yogurt; dark green leafy vegetables like kale or spinach; tofu made with calcium sulfate; nuts such as almonds or cashews; fish with bones such as sardines or salmon


It is an essential mineral that plays a role in the production of red blood cells. Iron deficiency can cause anemia, which can lead to fatigue and weakness. Supplements of it are available as ferrous sulfate, ferrous fumarate, and others. The recommended dosage depends on your age and current health status:

  • Children 1-3 years old should take 8 mg per day; 4-8 years old should take 10 mg per day; 9-13 years old should take 11 mg per day; 14-18 years old should take 15 mg per day
  • Adults 19-50 years old should take 18 mg per day; 51+ years old should take 8 mg per day


Magnesium is a mineral that’s integral to your body’s health. It helps regulate blood pressure and heart rhythm, supports bone health and muscle function, reduces inflammation, and prevents migraines. Magnesium supplements can help with these things as well as prevent osteoporosis in women who are at risk for it (such as those over 50).

Magnesium supplements come in many forms:

  • chelated magnesium (which has been chemically bonded to another molecule);
  • magnesium citrate;
  • magnesium oxide;
  • glycinate or malate forms of amino acids;
  • orotate salts derived from folic acid;
  • taurate salts derived from vitamin B6–and more!

The type you choose depends on what you’re looking for: If you have trouble digesting pills or capsules then take liquid drops under the tongue instead! The recommended daily dosage of magnesium varies depending on age but generally ranges between 300-400 mg per day for adults aged 19-50 years old according to this study by PubMed Health..


As we’ve seen, there are a variety of vitamins and supplements that can be beneficial to your health. However, it’s important to remember that these nutrients are not magic pills–they’re just another tool in your arsenal against disease and illness.If you are considering taking any type of vitamin or supplement, please consult with your doctor first! Your doctor can give advice on what would work best for you based on their knowledge of your medical history.


Here are the links to the research studies referenced in the article:

  1. Vitamin A: Fact Sheets for Health Professionals”, National Institutes of Health, Office of Dietary Supplements – https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
  2. Vitamin B6″, National Institutes of Health, Office of Dietary Supplements – https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  3. Vitamin C and Immune Function”, Linus Pauling Institute, Oregon State University – https://lpi.oregonstate.edu/mic/vitamins/vitamin-C
  4. Vitamin D”, National Institutes of Health, Office of Dietary Supplements – https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  5. Vitamin E”, National Institutes of Health, Office of Dietary Supplements – https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
  6. Calcium”, National Institutes of Health, Office of Dietary Supplements – https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  7. Iron”, National Institutes of Health, Office of Dietary Supplements – https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
  8. Magnesium Fact Sheet for Health Professionals”, National Institutes of Health, Office of Dietary Supplements – https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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