Vitamins You Should Be Taking and Why

Mascari, Brooke. January 12th, 2025

Vitamins are essential nutrients that play a vital role in maintaining optimal health and preventing chronic diseases. Why are vitamins helpful? Sometimes in modern life, it can be challenging to get all the nutrients we need from our food alone! Although there is much debate around this topic, and getting most of our nutrients from meals is ideal, still it can be challenging to accomplish this. Especially during times of travel or the transitional seasons of life, good quality vitamins are an excellent tool to help us ensure that we’re giving our bodymind system what it needs to thrive.

With a wide range of supplements on the market, understanding which vitamins are essential, their benefits, and how to choose high-quality supplements can be challenging. We are sharing this guide to delve into the best vitamins to take, the forms they come in, and how to ensure you're getting the best quality!

Another key to remember about vitamins is that vitamins primarily serve as a preventative measure, supporting long-term health and helping to avoid deficiencies that may lead to chronic conditions. While the benefits of supplementation might not always be immediately noticeable, staying consistent ensures your body has the nutrients it needs to function optimally. Think of vitamins as an investment in your future well-being. By understanding the benefits of different vitamins and making informed choices, you can enhance your health and well-being effectively!

Essential Vitamins and Their Benefits

Vitamin D

• Role: Supports bone health by aiding calcium absorption, boosts immune function, and enhances mood.

• Why it’s important: Many people are deficient in vitamin D, especially those living in regions with limited sunlight. And even if you live in a sunny place, it can still benefit you to take a good quality vitamin D; especially during winter months or during times when you stay indoors more often.

• Sources: Fatty fish, fortified foods, and sunlight. Supplementation is often necessary and very helpful for optimal levels.

Vitamin C

• Role: Powerful antioxidant that supports immune health, promotes skin elasticity, and aids in wound healing.

• Why it’s important: Daily stress and environmental pollutants can deplete vitamin C levels.

• Sources: Citrus fruits, bell peppers, and strawberries.

Vitamin B Complex

• Role: Includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), and B12. These vitamins support energy production, brain health, and red blood cell formation.

• Why it’s important: B vitamins are water-soluble and not stored in the body, requiring regular replenishment.

• Sources: Whole grains, leafy greens, eggs, and dairy.

Vitamin E

• Role: An antioxidant that protects cells from oxidative stress and supports skin health.

• Why it’s important: Modern diets often lack sufficient vitamin E, which is crucial for combating free radical damage.

• Sources: Nuts, seeds, and vegetable oils.

Vitamin K

• Role: Essential for blood clotting and bone metabolism.

• Why it’s important: Often overlooked, vitamin K is vital for cardiovascular and bone health.

• Sources: Leafy greens like spinach and kale.

Omega-3 Fatty Acids (not necessarily a vitamin but still very much essential!)

• Role: Support brain health, reduce inflammation, and promote heart health.

• Why it’s important: The body cannot produce omega-3s, so they must be obtained through diet or supplements.

• Sources: Fatty fish like salmon, walnuts, and flaxseeds.

Capsules vs. Tablets: Which Is Better?

The form of a vitamin supplement can influence its absorption and efficacy.

Capsules:

• Advantages:

  • Typically easier to swallow due to their smooth texture.

  • Dissolve more quickly in the stomach, leading to faster absorption.

  • Often contain fewer fillers and binders, which makes them a cleaner option.

• Disadvantages:

  • Tend to be more expensive.

Tablets:

• Advantages:

  • More cost-effective and have a longer shelf life.

  • Can accommodate higher doses of vitamins.

• Disadvantages:

  • May contain more binders and fillers, potentially causing digestive issues.

  • Harder to swallow and slower to dissolve.

Recommendation: Capsules are generally preferred for their ease of digestion and cleaner ingredients, but high-quality tablets can also be effective. Just make sure to do some research and comparisons when deciding which you want to invest in.

What to Look for in High-Quality Vitamins

The supplement industry is vast, and not all products are created equal!

Check for Third-Party Testing: Look for certifications from organizations like NSF International, USP (United States Pharmacopeia), or ConsumerLab. These indicate that the product has been independently tested for quality and purity.

Opt for Bioavailable Forms: Choose vitamins in forms that are easier for the body to absorb. For example:

• Vitamin D3 (cholecalciferol) over D2 (ergocalciferol).

• Methylated forms of B vitamins (e.g., methylcobalamin for B12).

Avoid Artificial Additives: Steer clear of products with artificial colors, flavors, or unnecessary fillers. Look for clean labels with minimal ingredients.

Consider the Source:

• Select supplements derived from whole foods when possible. These are closer to their natural form and often more bioavailable.

• For omega-3s, ensure the source is sustainable and free of heavy metals (e.g., molecularly distilled fish oil).

Packaging Matters: Vitamins sensitive to light and air (like vitamin C and omega-3s) should come in dark, airtight containers to preserve potency.

Keys to Remember

Focus on essential vitamins like D, C, and B-complex, along with omega-3 fatty acids, to support overall health.

Choose the form of the supplement that best suits your needs, with capsules generally offering superior absorption.

Prioritize quality by checking for third-party testing, bioavailable forms, and clean labels.

Always consult with a healthcare professional before starting a new supplement regimen to tailor it to your individual needs.

By understanding the benefits of different vitamins and making informed choices, you can enhance your health and well-being effectively! As a personal experience and honoring everyone’s differences, I feel a substantial difference when I take magnesium, ashwagandha, garlic liquid gels, and oil of oregano. These I highly recommend, but focus on the above-mentioned essentials first and see about adding from there.

Incorporating vitamins into your daily routine is a powerful tool for supporting a healthy lifestyle. They act as a foundation for overall wellness, helping to bridge nutritional gaps and fortify the body against potential health challenges. By choosing high-quality supplements and staying consistent, you’re making a proactive investment in your long-term health, ensuring vitality and well-being for years to come!