Vitamins support everything from brain function to energy levels, but many people still ask the same thing: What vitamins should I be taking every day? The answer isn’t always sim͏ple. This guide breaks down what you need to know to make clear, informed choices.
Your body uses vitamins to keep systems running. Some support the immune system. Others help convert food into usable energy. A few, like vitamin D and calcium, help prevent serious problems like osteoporosis.
If you’re eating a diet filled with whole foods, you’re probably in good shape. But gaps happen. Supplements are one way to close them without trying to micromanage every meal.
Not everyone does. But you might if:
Your doctor may also suggest supplements if you have symptoms like hair loss, fatigue, slow healing, or irregular heartbeat. These can sometimes point to low levels of key nutrients.
A good starting point is a multivitamin. It fills gaps you might not notice. Look for these on the label:
Women may need extra iron if they’re still menstruating. Pregnancy increases needs for folic acid, calcium, and vitamin D. Women over 50 may want more calcium and vitamin D to support bone health. Hair and skin support blends often include biotin and vitamin A, but should be taken in reasonable amounts.
Men generally need less iron and more magnesium, zinc,andselenium to support testosterone production, imm͏une function, and muscle recovery. B vitamins and vitamin D also support physical energy and brain health.
You’ll want vitamin D, magnesium, and a B complex. These support muscle contractions, nerve signals, and energy production. Creatine and protein supplements are also helpful, but not a substitute for solid nutrition.
Focus on energy support and appetite control. Look for green tea extract, chromium, or fiber-based supplements like glucomannan. Vitamin D and magnesium may also support metabolism and sleep quality.
B12, iron, and zinc are musts. Vitamin D and omega-3s (from algae oil)͏are also important. You might need iodine and calcium if you avoid fortified foods. A vegan multivitamin with these key nutrients can help keep your diet balanced.
Some vitamins can compete for absorption:
Space out your supplements if needed. A doctor or pharmacist can help you plan a safe schedule.
They can be. These are technically supplements, not vitamins, but they’re popular for a reason:
They work best when you need them. If your diet is already rich in whole foods, you may not notice a difference. But if you’re low in key nutrients, the right supplement can improve energy, focus, and long-term health.
Most are. But high doses can be risky:
Your body will only get what it needs. Stick with amounts near the recommended daily value unless advised otherwise. More isn’t always better.
Calcium: Bones grow fast during adolescence. Teens need steady calcium intake to build bone density and lower their long-term risk of fractures or osteoporosis.
Vitamin D: This supports calcium absorption and immune health. If your teen spends most of the day indoors or wears sunscreen all the time, a supplement can help maintain proper levels.
B vitamins for growth and energy: The B family (especially B6, B12, and folate) supports energy metabolism, red blood cell production, and cognitive development.
If you’re wondering what vitamins you should be taking, start with the basics. Cover your daily needs first. Then check in with your doctor to find out where you might need more help based on diet, lifestyle, or lab tests.
Food should be your main source of nutrients. But for those gaps you can’t fill, a smart, well-chosen supplement plan can help support your health in a consistent and cost-effective way.
It’s a solid start, especially if your diet's hit or miss. But most multis don’t pack enough calcium, magnesium, or omega-3s. If your goals or diet are specific, one pill probably won’t cut it.
Start with vitamin D, B12, and calcium. These support your bones, brain, and immune system. Add omega-3s for heart backup. A 50+ multivitamin helps keep the rest of your bases covered.
You’ll want B12 for nerve health, iron for energy, and vitamin D for bones. Omega-3s from algae oil also help. If your meals skip fortified foods, think about adding iodine and calcium too.
Yes, and it happens more often than you’d think. Calcium can block iron, zinc can mess with copper, and megadoses might upset your stomach. Spread them out and stick close to your daily needs.
They work, but the trade-off is less punch per dose and more sugar. They're easy to take, which helps with consistency, but if you need stronger support, capsules or powders are often the better deal.
