What Vitamins Should I Take Daily? A Comprehensive Guide

Are you wondering what vitamins you should take daily? Nutritionists recommend seven essential ingredients for a multivitamin, and each vitamin and mineral has a specific recommended daily dose. Vitamin A, B vitamins, vitamin C, vitamin D, vitamin E, vitamin K, and calcium are all important for maintaining good health. Megadoses of vitamins are not recommended as they can interfere with the absorption of other nutrients or medications. Most people don't need to take vitamin supplements and can get all the vitamins and minerals they need if they follow a healthy, balanced diet.

However, some population groups are at greater risk of not getting enough vitamin D and are recommended to take a supplement every day of the year. In this article, we'll discuss the recommended daily doses of each vitamin and mineral, dietary sources, and other important information.

Vitamin A

is a fat-soluble vitamin also known as retinol. The recommended daily dose of vitamin A is 700 micrograms for women and 900 micrograms for men.

Vitamin A is found in many dairy products and in yellow or orange fruits and vegetables.

B Vitamins

make up the vitamin B complex, with different recommended doses. According to the United States Department of Agriculture (USDA), most Americans don't get their recommended daily dose of B vitamins in their daily nutrition. The richest sources of vitamin B6 are fish, beef liver, potatoes and other starchy vegetables, and fruits (other than citrus fruits).

Vitamin C is a water-soluble vitamin that contains antioxidants that promote healthy tissue growth. The recommended daily dose for men is 90 milligrams and 75 milligrams for women. Vitamin C can be found in many fruits and vegetables. For those who are deficient in iron, vitamin C can help the body absorb it better.

Vitamin D

is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light.

In addition to sun exposure, vitamin D is also found in cod liver oil, fatty fish, fortified juices, milk and cereals. For children and adults, the recommended daily dose is 15 micrograms (600 IU). For people age 70 and older, it's 20 micrograms (800 IU).

Vitamin E

is an important vitamin for organ function. You should eat 15 milligrams a day.

Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts and whole grains.

Vitamin K

is essential for blood clotting. The recommended daily dose of vitamin K is 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin is found mainly in green leafy vegetables.


is a mineral needed for healthy bone growth. The recommended daily dose of calcium is 1,000 milligrams for men and women ages 19 to 51; for women age 51 and older and for men over 70, it increases to 1,200 milligrams per day.

Most dairy products such as milk, cheese and yogurt are good sources of calcium. Tofu, spinach, soy and rhubarb are also high in calcium.


helps carry oxygen in the blood. A lack of sufficient iron can cause weakness in the immune system and fatigue. Men and women should consume between 8 and 18 milligrams of iron a day.

Iron is found in red meat, green leafy vegetables, and legumes. A multivitamin can be a great way to supplement your diet if you're not getting enough vitamins from your food alone. However, it's important to remember that a multivitamin can in no way replace a healthy balanced diet. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients.

Ben Liebhardt
Ben Liebhardt

Amateur travel fanatic. General web buff. Certified travel junkie. Twitter nerd. Infuriatingly humble web practitioner. Certified beer nerd.

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