What Vitamins Should You Really Take Each Day? (2025)

One way to care for yourself is to ensure your body gets the essential nutrients it needs. A daily multivitamin, in addition to a healthy diet, can help. You may also want to consider certain dietary supplements based on your individual needs or because you belong to a certain population, such as people who follow certain diets or are pregnant or lactating.

1. Daily Multivitamin

A food-first approach is generally preferred when it comes to nutrition, meaning getting all the nutrients you need from food before taking supplements. Eating a variety of healthy foods daily is the best way to meet your health and nutrition needs.

However, if your diet isn’t the best or you limit or avoid certain foods or food groups, then you might consider taking a multivitamin/mineral supplement to help cover any gaps in your diet.Always talk with a healthcare provider before taking any supplements, especially if you also take medications, as some nutrients may interact with them.

Multivitamins contain several vitamins and minerals in varying amounts, depending on the brand and what population it targets. For example, prenatal multivitamins and vitamins for women usually contain more iron and folate compared to regular multivitamins. Multivitamins for seniors tend to contain less iron and more calcium, vitamin D, and vitamin B12.

A multivitamin can be taken any time of day. Some people prefer to take it with food to avoid an upset stomach, as well as to aid absorption of some of the nutrients.

2. B Vitamins

Eight vitamins are included in the vitamin B complex. All the B vitamins are water-soluble, meaning they dissolve in water and are not stored in the body. The B vitaminsinclude:

• Thiamine (vitamin B1)
• Riboflavin (vitamin B2)
• Niacin (vitamin B3)
• Pantothenic acid (vitamin B5)
• Pyridoxine (vitamin B6)
• Biotin (vitamin B7)
• Folate and folic acid (vitamin B9)
• Cobalamin (vitamin B12)

B vitamins come from different food sources and have unique properties. The body uses B vitamins for several purposes, such as converting nutrients into energy, making red blood cells, and supporting brain and nervous system functions.

Many breads, cereals, pastas, and flours in the United States are fortified with B vitamins, such as folic acid, thiamin, niacin, and riboflavin.

Other food sources of B vitamins include beans, dairy products, leafy green vegetables (including kale, spinach, and romaine lettuce), and animal proteins. However, vitamin B12 is only found in animal proteins, so people who follow a vegan diet or don’t consume animal proteins are more likely to be deficient.

3. Vitamin A

Vitamin A is a fat-soluble vitamin, meaning it dissolves in fat, and the body stores it in fatty tissues and the liver. The two dietary sources for vitamin A are preformed vitamin A (retinol and retinyl esters) and provitamin A carotenoids.

Vitamin A helps the immune system function properly and is important for reproduction, normal vision, and growth and development. Vitamin A also acts as an antioxidant, helping to protect cells from toxic byproducts of metabolism and improve skin health.

Vitamin A supplements are available in various forms, including single vitamin supplements and in most multivitamins, as well as in the form of retinyl acetate, retinyl palmitate, provitamin A beta-carotene, or a combination.

Vitamin A deficiency is rare in the United States. However, it is still common in many developing countries. Populations at risk of vitamin A inadequacy include:

• Premature infants
• Infants, children, and pregnant and lactating people living in low-income and middle-income countries
• People with cystic fibrosis (a genetic condition that reduces fat absorption)
• People with gastrointestinal (GI) disorders such as Crohn’s disease or ulcerative colitis

Recommended daily allowances (RDAs) of vitamin A are:

• Males age 14 years and older: 900 micrograms (mcg) RAE (retinol activity equivalents)
• Females age 14 years and older: 700 mcg
• People who are pregnant and age 19 years and older: 770 mcg
• People who are lactating and age 19 years and older: 1,300 mcg

All fat-soluble vitamins are more easily absorbed when taken along with foods containing fat. It’s possible to get too much of a fat-soluble vitamin, as they are stored in the body, so be sure not to take more than is recommended by your healthcare provider.

It is especially important to avoid getting too much preformed vitamin A or retinoids during pregnancy, as an excess can cause fetal malformations and medical conditions present at birth. Note that beta-carotene, a different form of vitamin A, is not known to cause problems in the fetus, and it is the form generally provided in a prenatal multivitamin.

4. Vitamin E

Vitamin E (alpha-tocopherol) is another fat-soluble vitamin that also acts as an antioxidant. Vitamin E helps protect cells from free radicals (unstable molecules that can cause cell damage), helps with immune function, blood clotting, gene regulation, as well as other metabolic processes.

Vitamin E supplements typically contain only alpha-tocopherol, although mixed products are available. Food sources of vitamin E include nuts, seeds, vegetable oils, green leafy vegetables, and fortified cereals.

Vitamin E RDAs are:

• Persons age 14 years and over: 15 mg (milligrams)
• People who are lactating: 19 mg

Vitamin E deficiency is rare in healthy individuals, though premature babies with very low birth weight (less than 1,500 grams) might be deficient in vitamin E, as well as people with fat-malabsorption disorders (have difficulty absorbing fat). High doses of alpha-tocopherol supplements have been known to cause hemorrhage (bleeding).

5. Vitamin K

Vitamin K is a fat-soluble vitamin that includes the compounds phylloquinone (vitamin K1) and menaquinones (vitamin K2). Vitamin K plays an important role in blood clotting, and is also involved in wound healing, bone health, and other body functions. It’s very important for people who take the blood thinner warfarin to get about the same amount of vitamin K daily.

Vitamin K is included in most multivitamin/mineral supplements but is also available as a single vitamin or in combination with a few other vitamins and/or minerals. Vitamin K is found naturally in leafy green vegetables, vegetable oils, and some fruits.

Adequate intakes (AIs) of vitamin K are:

• Males age 19 years and over: 120 mcg
• Females age 19 years and over: 90 mcg

Most American diets contain adequate vitamin K. Vitamin K deficiency becomes medically important if the person's blood takes longer to clot, leading to bleeding and hemorrhage. Populations at risk of vitamin K inadequacy include newborns not treated with vitamin K at birth and people with malabsorption disorders and other gastrointestinal disorders.

6. Vitamin C

Vitamin C is a water-soluble vitamin with antioxidant properties. It boosts the immune system, is involved in collagen production, and promotes healthy skin and tissue. Vitamin C also helps with wound healing and iron absorption from plant or fortified sources.

The most widely available form of vitamin C is ascorbic acid, but it's also available in other forms. Vitamin C is usually included in multivitamin supplements, but it is also sold as a single supplement and combined with other vitamins and minerals.

Food sources of vitamin C include citrus fruits, tomatoes, potatoes, red and green peppers, kiwi, broccoli, strawberries, and cantaloupe.

Vitamin C RDAs are:

• Males age 19 and over: 90 mg
• Females age 19 and over: 75 mg
• People who are pregnant and age 19 and over: 85 mg
• People who are lactating and age 19 and over: 120 mg
• Smokers (needing 35 mg per day more than nonsmokers)

Today, vitamin C deficiency is rare in developed countries but can still occur in people with limited food choices. Populations at risk for vitamin C inadequacy include:

• People who smoke or are exposed to secondhand smoke
• Individuals with limited food choices
• People with certain chronic illnesses or medical conditions that decrease vitamin C absorption

7. Vitamin D

Vitamin D is a fat-soluble vitamin that is naturally found in few foods but is also produced when skin is exposed to the sun. Vitamin D helps the body absorb calcium and is important for bone health, nerve and immune system function, and is needed for normal muscle movement.

Vitamin D supplements come in two main forms: vitamin D2 and vitamin D3. While both can help raise vitamin D levels in the body, vitamin D3 seems to be more effective. Because of this, most supplements sold in the United States are D3.

Many multivitamins contain vitamin D. It is also sold as a single vitamin supplement, usually in much higher doses than is available in the multivitamin. You may also find it is available in combination with other nutrients (such as a vitamin D and calcium supplement).

Because vitamin D is fat-soluble, be sure to take it with a meal or snack containing dietary fat. Food sources of vitamin D include fatty fish, fortified milk and breakfast cereals, egg yolks, beef liver, and mushrooms exposed to ultraviolet light.

Vitamin D RDAs are:

• Adults age 19 to 70: 15 mcg (600 International Units (IU))
• Adults age 71 and over: 20 mcg (800 IU)

Most Americans do not get enough vitamin D in their diets, but vitamin D levels can increase with sun exposure, as well. According to a 2019 study assessing vitamin D status in the United States between 2011 and 2014, 5% of people were at risk of deficiency and 18% were at risk of inadequacy.

Groups at risk of vitamin D inadequacy include:

• Breastfed infants (because human milk doesn't provide enough vitamin D)
• Older adults (due to poorer production by the skin, less sun exposure, diet)
• Individuals with limited sun exposure, therefore less production in the skin
• People with dark skin (melanin pigment in the skin reduces production of vitamin D)
• Those with fat malabsorption conditions (as vitamin D would be absorbed with the fat)
• People with obesity (the fat under the skin retains vitamin D rather than circulating it) or have had gastric bypass surgery, a type of bariatric (weight loss) surgery that reduces vitamin D absorption in the small intestine

Because vitamin D is fat-soluble and stored in the body, it is possible to get too much. Vitamin D supplements may also interact with several types of medications, including statins, thiazide diuretics, and steroids. Be sure to consult a healthcare provider before taking any vitamin D supplements, and only take them as directed.

8. Iron

Iron is an essential mineral needed to make hemoglobin, a component of red blood cells that transports oxygen throughout the body. Iron also helps make some hormones, aids in physical growth, cell functioning, and muscle metabolism and supports healthy connective tissue.

Supplemental iron is available in many forms. It is usually included in multivitamins designed for women and pregnant people, but it often is left out of multivitamins for men and seniors.

High doses of supplemental iron can cause GI side effects, such as constipation and nausea. Because calcium might interfere with iron absorption, some experts recommend taking iron supplements separately from calcium supplements. Supplemental iron may be better absorbed when taken with vitamin C.

Food sources of iron include lean meat, seafood, beans, fortified cereals and breads, and some vegetables.

IronRDAs are:

• Males age 19 and over: 8 mg
• Females age 19 to 50 years: 18 mg
• Females age 51 and over: 8 mg
• People who are pregnant and age 19 and over 27 mg
• People who are lactating and age 19 and over: 9 mg

People in the United States generally get enough iron in their diet; however, deficiency is not uncommon. Groups at risk for inadequacy include:

• Infants
• Young children
• Females of reproductive age
• Pregnant people, frequent blood donors
• People with GI disorders, cancer, and heart failure

Iron may interact with certain medications, such as levothyroxine and levodopa, and several types of medications, including proton pump inhibitors (PPIs), might negatively affect iron levels.

It is possible to get too much supplemental iron, and iron toxicity can be life-threatening. Keep iron supplements out of reach of children and only take what your healthcare provider recommends.

9. Calcium

Calcium is the most abundant mineral in the body, making up much of the structure of the bones and teeth. Calcium is also needed for proper nerve and muscle function, blood vessel contractions, blood clotting, and hormonal secretion.

Calcium is included in many multivitamins, as well as a single supplement or combined with vitamin D or other nutrients. The two most common forms of supplemental calcium are calcium citrate and calcium carbonate. Calcium carbonate is also contained in some over-the-counter antacid medications.

Food sources of calcium include milk, yogurt, cheese, canned salmon and sardine with bones, broccoli, kale, and fortified foods such as orange juice, tofu, and breakfast cereals.

Calcium RDAs are:

• Males age 19 to 70: 1,000 mg
• Females age 19 to 50: 1,000 mg
• Females age 51 to 70: 1,200 mg
• Adults age 70 and over: 1,200 mg

Many people in the United States do not get enough calcium in their diets. The groups at the highest risk for calcium inadequacy include postmenopausal people (those whose menstrual cycles have stopped) and those who limit or avoid dairy products.

Though high blood or urine calcium levels are rare in healthy individuals, too much can increase the risk of heart disease and prostate cancer. Certain medications may interact with calcium, and several types of medications can negatively affect calcium levels. Talk with a healthcare provider before taking a calcium supplement.

10. Magnesium

Magnesium is an important mineral that helps with more than 300 processes in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

Magnesium supplements come in various forms. Magnesium is also a main ingredient of many laxatives and medications for heartburn and upset stomachs. Food sources of magnesium include green leafy vegetables, legumes, nuts, seeds, whole grains, and fortified breakfast cereals.

Magnesium RDAs are:

• Males age 19 to 30 years: 400 mg
• Females age 19 to 30 years: 310 mg
• People who are pregnant and age 19 to 30 years: 350 mg
• People who are lactating and age 19 to 30 years: 310 mg
• Males age 31 and over: 420 mg
• Females age 31 and over: 320 mg
• People who are pregnant and age 31 and over: 360 mg
• People who are lactating and age 31 and over: 320 mg

Many people in the United States consume less than the recommended amounts of magnesium. Populations at risk of inadequacy include people with GI diseases, type 2 diabetes, or alcohol dependence and older adults.

High doses of supplementalmagnesium or from medications containing magnesium can cause diarrhea that can be accompanied by nausea and abdominal cramping.

Magnesium may interact with certain medications, such as antibiotics and bisphosphonates, and several types of medications might negatively affect magnesium levels, including diuretics and proton pump inhibitors. Supplemental zinc may interfere with magnesium absorption.

11. Zinc

Zinc is a mineral found all throughout the body. It helps boost the immune system, aids in wound healing and protein and DNA production, and is important for growth and development during pregnancy, infancy, childhood, and adolescence.

Zinc is found in many multivitamin/mineral supplements, as well as a single dietary supplement and in combination with other nutrients. There are many forms of supplemental zinc, such as zinc sulfate, zinc acetate, and zinc gluconate. It is also added to some over-the-counter nasal sprays and homeopathic cold medications.

Food sources of zinc include meat, fish, seafood, eggs, dairy products, and some nuts and seeds, though absorption from plant-based sources is less due to plant compounds called phytates.

Zinc RDAs are:

• Males age 19 and over: 11 mg
• Females age 19 and over: 8 mg
• People who are pregnant and age 19 and over: 11 mg
• People who are lactating and age 19 and over: 12 mg

Most people in the United States consume adequate amounts of zinc, but people in certain age groups, especially older adults, may not. Other populations at risk of inadequacy include:

• Vegetarians or vegans
• People who are pregnant or lactating
• Older infants who are exclusively breastfed
• People with GI disorders or who have had bariatric surgery
• Individuals with alcohol use disorder
• Children with sickle cell disease

Supplements containing 25 mg elemental iron or more at the same time as zinc supplements can reduce zinc absorption and plasma zinc concentrations. Zinc may interact with certain medications, such as antibiotics (drugs that kill bacterial infections) and penicillamine (drugs prescribed for certain autoimmune disorders), and several types of medications might negatively affect zinc levels, including diuretics.

Other Supplements to Take Daily

Because there are so many dietary supplements available, it can be hard to know what to take. Talk to a healthcare provider about what might be beneficial, given your unique needs. Some dietary supplements you might consider taking are:

• Omega-3 fatty acids
• Probiotics
• Fiber
• Coenzyme Q10 (CoQ10)
• Collagen
• Glucosamine chondroitin
• Turmeric

Factors to Consider

Always talk to a healthcare provider before you start supplementation of any dietary vitamin, mineral, or other nutrient.

Factors to consider prior to taking a daily supplement include:

• Your current health and any preexisting medical conditions you have
• Any medications or other dietary supplements you are currently taking, to avoid potential interactions
• How much of the nutrient you may already be getting from your diet
• The recommended dosage and how long you need to take it for
• Potential side effects
• If the supplement has been third-party tested, such as by U.S. Pharmacopeia (USP) or ConsumerLab.com

Summary

Getting your nutrients from your diet is generally the best choice for most healthy adults. However, sometimes supplements are needed or recommended.

Depending on your individual needs, some supplements to consider taking daily include a multivitamin/mineral supplements, and/or vitamins A, D, E, K, and C, the B vitamins, as well as iron, magnesium, zinc, and calcium. Other dietary supplements to consider taking include omega-3 fatty acids, probiotics, and fiber.

Always talk with a healthcare provider before taking any new dietary supplements. Consider your current health status, other supplements and medicines you take, the nutrients you are already getting from your diet, and potential side effects. To ensure quality, be sure that any supplement you take has been third-party tested.