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What Vitamins Should You Take

Are All Vitamins Vital to Your Health and Well-being?

It's important to take your vitamins, whether you prefer to consume them through nutrient dense foods or conveniently take them in supplement form. Our bodies don't produce vitamins on their own, and making a conscious effort to enrich your diet with them is important, because we need them to maintain normal growth and maintenance of every part of the human body at the cellular level.
Although they can be grouped according to their individual benefits for different functions in our bodies like hair, skin, and nail maintenance and immune support, the essential 13 vitamins each have their own individual functions. Read on to find out how much of each essential vitamin you need and how they benefit your health.


Vitamin Benefits RDA Sources
Vitamin A vision, immune system 700mcg dairy products, oily fish, leafy greens
Vitamin B1 (Thiamin) regular metabolic function 1.2mg whole grains, nuts, beans
Vitamin B2 (Riboflavin) energy production 1.1mg cheese, liver, almonds, tempeh
Vitamin B3 (Niacin) cardiovascular health 13mg dairy, fish, nutritional yeast
Vitamin B5 (Pantothenic acid) manufacturing red blood cells 5mg mushrooms, broccoli, eggs, fish
Vitamin B6 healthy brain function, blood production 1.3mg fortified cereals, chickpeas, pork, bananas
Vitamin B7 (Biotin) hair, skin and nail growth and maintenance 30mcg nuts, bananas, legumes
Vitamin B9 (Folic acid) producing snd maintaining new cells 400mcg citrus fruits, lentils, dark green vegetables
Vitamin B12 healthy nerve cell and blood maintenance 2.4mcg poultry, fish, dairy products
Vitamin C growth, repair and development of tissue 75mg oranges, kale, strawberries
Vitamin D dental and bone health 10mcg oily fish, red meat, fortified cereals
Vitamin E protection from free radical damage 3mg almonds, spinach, olive oil
Vitamin K heart and bone health 90mcg leafy greens, cruciferous vegetables
Image Source: POPSUGAR Photography / Sheila Gim
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