Best Vitamins To Take Daily are Vitamin D3+K2, Omega3 Fatty Acid, Vitamin B12, Vitamin C and Magnesium for optimal performance of our body and day to day tasks.
Along with other macronutrients, such as proteins, carbohydrates and dietary fats, vitamins and minerals help our body to grow and thrive. Most of us get what we need in our daily diets, with different foods providing different vitamins and minerals, according to the National Institutes of Health’s Dietary Supplements fact sheets.
However, some people due to lifestyle disorders require vitamin or mineral supplementation in addition to what they get through their normal diet. These 5 essential vitamins and minerals are required to be taken as daily supplements for our overall health.
5 Best Vitamins & Minerals to take Daily
Vitamin D3 + K2
Vitamin D is an essential vitamin required by our body to regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.
If you take oral vitamin D3 Tablets, you should be consuming Vitamin K2 from your food or Vitamin K2 supplements. Vitamin K2 directs the calcium to your skeleton, while preventing it from being deposited where you don’t want it. So, for stronger bones and to avoid heart attacks, Vitamin D3 should be taken with K2.
Good sources of vitamin D
- egg yolks.
- fortified foods – such as some fat spreads and breakfast cereals.
- Fortified Plant-Based Milk. Fortified vegan milks—like coconut, almond, and soy
Vitamin B12 is an essential vitamin found in foods such as meat, fish, milk, cheese, eggs, and some fortified breakfast cereals.Vitamin B12 is a nutrient that helps keep your body’s blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B12 also helps prevent megaloblastic anaemia, a blood condition that makes people tired and weak. Low levels of vitamin B12 result in constipation, diarrhoea, loss of appetite, or gas. Nerve problems like numbness or tingling, muscle weakness, and problems walking. Vision loss. Mental problems like depression, memory loss, or behavioural changes.
Even though the vitamin is found in many foods, B12 insufficiency and deficiency are relatively common. This is often due to limited dietary intake, malabsorption, certain medical conditions, or the use of B12-depleting medications. So it’s recommended you take B12 supplements daily to meet your requirement.
Magnesium is required for over 300 biochemical processes in the body, ranging from energy production to sleep. It also plays a critical role in glucose metabolism.If you have any of these symptoms:
- Blood Pressure Issues
- Leg Cramps And Muscle Cramps
Then you are meant to take this supplement to keep the brain relaxed and help you fall asleep faster and give you a good night’s sleep. It will also keep your energy levels high.
In general, rich sources of magnesium are:
- nuts, seeds, dried figs
- dry beans
- bananas, avocados, guavas, kiwi fruit, papayas
- legumes, whole grains
- wheat germ, wheat and oat bran.
Tip: look for magnesium supplements that use magnesium bisglycinate which is the most easily absorbed by the body. Also, check if that has a little bit of magnesium oxide as it produces a laxative effect in the body which helps relieve the problem of constipation.
These are essential fats—the body can’t make them from scratch but must get them from food.
Foods high in Omega-3 include:
fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables
Your brain especially needs omega 3 daily to work. If you are not eating fish (which I don’t recommend eating as the mercury content in the fish is not good for health) everyday, you need omega 3 every day for the rest of your life.
So supplementing yourself with this is required everyday. It reduces chances of coronary heart disease, helps in blood sugar maintenance(clinically recommended for diabetic neuropathy treatment.), improve mood and prevent depression and age-related mild forgetfulness. It’s anti-inflammatory, powerful antioxidant, upholds skin health, prevents fast ageing, and helps the body recover from heavy exercise.
Vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to your body’s healing process.It also helps in absorption of iron. You should take a vitamin c rich diet to meet your daily requirement.
Good sources of vitamin C
- citrus fruit, such as oranges kiwi, lemon, grapefruit
- green and red peppers.
- spinach, cabbage, turnip greens, and other leafy greens.
- sweet and white potatoes.
- tomatoes and tomato juice.
- strawberries, blackcurrants.
- broccoli, brussels sprouts, and cauliflower.
You can take vitamin C supplements at any time of day, with or without food, although taking ascorbic acid with foods can help decrease the potential gastrointestinal side effects caused by its high acidity.
While Vitamin C is a largely helpful nutrient, it is a water-soluble nutrient, which is best absorbed when you take them empty stomach. An ideal way would be to take it first thing in the morning, 30-45 minutes before your meal.
Note: Adults aged 19 to 64 need 40mg of vitamin C a day.