We’ve all likely heard from our parents and teachers since we were children about the significance of taking vitamins – and there is a valid explanation for that! Vitamins are micro-nutrients necessary to keep our bodies functioning normally. So, which daily vitamins should you be consuming to ensure your health remains optimal?
Everyone’s body is different and requires distinct vitamins depending on age, sex, heredity, lifestyle, etc. However, some essential nutrients can benefit virtually anyone when taken daily – this guide will explore those necessary vitamins and minerals needed for optimal health as well as how much of them you ought to consume each day!
1. Vitamin A
Vitamin A stands in first place when it comes to alphabetical order, and is just as essential. It’s a fat-soluble vitamin that you must consume the right amount of each day for your optimal health; since vitamin A provides important benefits such as aiding immune function, supporting eyesight, facilitating cellular communication and development, promoting reproduction and cell differentiation.
For individuals from the age of 14 and up, their recommended vitamin A intake is 900mcg for males and 700mcg for females. Normally, most multivitamins or dietary supplements include a minimum amount to meet these standards.
Looking for a natural source of Vitamin A? Try incorporating the following items into your diet: sweet potato, spinach, carrots, beef liver, mangoes and herring. All are rich in vital nutrients that will help keep you healthy!
2. Vitamin B6
If you’re looking for an essential vitamin to add your daily routine, look no further than Vitamin B6. This generic name encompasses six organic compounds that have been proven necessary for optimal health and functioning of the body. Also known as pyridoxine, this vitamain plays a pivotal role in forming over 100 enzymes which perform numerous functions throughout our bodies – from energy production to red blood cell formation. Therefore, adding it into your diet is highly beneficial and should not be overlooked!
Vitamin B6 plays an essential role in various bodily functions, such as protein breakdown, glucose regulation, antibody production and hemoglobin formation (which transports oxygen to our cells).
Depending on your age and gender, the recommended daily allowance (RDA) for vitamin B6 may differ. The Office of Dietary Supplements provides these helpful guidelines: 14 to 18 year-olds should aim for 1.3 mg (males) or 1.2 mg (females); 19 to 50 year-olds require a consistent amount of 1.3 mg; and those over 51 need an RDA of either 1.7mg (men) or 1.5mg (women).
Vitamin B6 is available in a variety of forms, including supplements and multivitamins. Additionally, you can find it in certain foods like chickpeas, yellowfin tuna, sockeye salmon, various meats (such as chicken and turkey), organ meats such as beef liver and potatoes. These sources are packed with essential vitamins that your body needs for optimal health!
3 Vitamin B9 (folate)
B9, or folate and folic acid (the natural and synthetic forms respectively), is a crucial B vitamin. It aids in maintaining healthy metabolism and immunity by helping with regular cell growth as well as functioning. Additionally, it helps produce red blood cells, metabolizes amino acids for DNA, RNA creation, among other genetic materials.
To determine the amount of folate you need daily, there’s some complexity to consider–folate and folic acid are not metabolized in the same way. In general terms, an adequate intake requires more than 400mcg (or dietary folate equivalents [DFEs]) of natural-occurring folates each day for optimal health benefits.
Make sure you don’t miss out on the daily recommended amount of folate by either taking a multivitamin or consuming more of these nutritious foods: broccoli, spinach, lettuce, eggs, milk and fortified grains and breakfast cereals. Eating these nutrient-dense foods will ensure that you get your fill!
4. Vitamin B12
Vitamin B12, otherwise known as cobalamin, is one of the most important vitamins to be taken on a daily basis. It helps with multiple aspects in your body like synthesizing DNA and regulating the development and function of our central nervous system – not to mention forming red blood cells! Taking this essential vitamin every day can have tremendously beneficial effects for your overall wellbeing.
Taking the suggested dose of vitamin B12 is vital to your health and well-being. A deficit in this essential nutrient can lead to megaloblastic anemia, which causes exhaustion and lack of energy. To maintain healthy levels of energy and vitality, be sure that you are consuming sufficient amounts of B12 every day!
How much vitamin B12 would be beneficial to consume? According to the Office of Dietary Supplements, those 14 years and older should have a recommended dietary allowance of 2.4 mcg per day. Elevate your vitamin B12 intake with a delicious selection of food options, like succulent seafood including clams, tuna and salmon; dairy products such as milk, yogurt and cheese; beef liver; nutrient-rich nutritional yeast or breakfast cereals; eggs. Bon appetit!
5 Vitamin C
Often known as L-ascorbic acid, Vitamin C is a water-soluble vitamin that you should be consuming daily. Not only does it guard your cells from free radicals but also helps create collagen for strong and healthy skin. Even better? It bolsters your immune system to help keep illnesses at bay and enhances the absorption of iron in the body too!
Knowing exactly how much vitamin C you need on a daily basis can be tricky – but don’t fret! Here is an easy guide to help determine your recommended dietary allowance (RDA) for this essential nutrient:
14-18 year olds – Males should consume 75 mg, while females require 65 mg.
19 years and up – Men should have 90mg per day, whereas women should take in 75mg.
Our bodies are incapable of producing vitamin C, so we must acquire it through our daily diets and multivitamins. Eating fruits and vegetables is the most common way to get sufficient amounts of this essential nutrient—bell peppers, citrus fruits like oranges or grapefruits, kiwis, broccoli, and Brussels sprouts all make excellent sources!