Perhaps you have memories of your parents giving you a lecture about vitamins. As you have aged, you know the role vitamins and minerals plays in our bodies. Our body extracts vitamins from the foods we eat and it does it well. That’s partly why a person can appear healthy on less than adequate food.

Do you feel sluggish, have brain fog, get tired from walking down the stairs and more? It’s possible you have some underlying illness, but when was the last time you checked your vitamin intake? Some vitamins are easier to obtain than others depending on your diet.

My Supplement Picks

While diet is the ideal place to get your recommended vitamins, supplements can help. I prefer to take whole food multivitamins as the vitamins are extracted from whole foods. Many people say differently about vitamins that it doesn’t matter where it comes from, and maybe it doesn’t. But, my philosophy is closer to nature is better.

As always, please consult your doctor if you have any concerns about a supplement. My recommendation is general advice and not intended to treat any conditions. Now, that I have that disclaimer out of the way my husband has great luck trying this Garden of Life Organic multivitamin for men.

For the ladies, I take a very similar vitamin as the one my husband takes. I currently take this one but I have tried multiple types from this brand. I have tried many many supplements and I can certainly feel the difference taking a higher quality brand. When I have tried gummies, I just feel like I am eating candy.


I am sure you have heard of stories where women do not realize that they are pregnant until the third trimester or later. The surprising part is that even without any additional nutrients during pregnancy, the baby is healthy. How can that be? Well, first of all, a woman’s fetus gets priority. So the baby will get nutrients from all the nutrients from body stores and will get first dibs on nutrients you eat.

Women who have easy access to food and are not malnourished can be healthy enough to support her fetus without additional supplements. The woman’s body would suffer the consequences, however. When I was pregnant, I couldn’t get enough of fruits and vegetables, yet I was still low in iron. I felt fine and had no visible effects of being low in iron.

My baby would continue to pull the iron from my body and diet, and I would be the one to suffer from the effects of that. The bad part is, some of the issues would be long term. So mothers who didn’t know they were pregnant until it’s time for birth may have some long-term problems with their own bodies.

A supplement is therefore important when you are pregnant, more so for the woman than the unborn child. In fact many women start pre-natal vitamins before they get pregnant just to create as much vitamin stores as possible.

So how much vitamins does our body need?

This handy table will identify the required nutrient requirement. It might be difficult to measure just how much of this nutrient you are getting from food, but it can also help when you need to select a supplement.

VitaminMen (Daily Amount)Women (Daily Amount)Kids (Daily Amount)Teens (Daily Amount)Common Unit
A900 mcg700 mcg400 mcg600 mcgMicrograms (mcg)
B1 (Thiamine)1.2 mg1.1 mg0.6 mg0.9 mgMilligrams (mg)
B2 (Riboflavin)1.3 mg1.1 mg0.6 mg0.9 mgMilligrams (mg)
B3 (Niacin)16 mg14 mg8 mg12 mgMilligrams (mg)
B5 (Pantothenic Acid)5 mg5 mg3 mg4 mgMilligrams (mg)
B6 (Pyridoxine)1.3 mg1.3 mg0.6 mg1 mgMilligrams (mg)
B7 (Biotin)30 mcg30 mcg12 mcg20 mcgMicrograms (mcg)
B9 (Folate)400 mcg400 mcg200 mcg300 mcgMicrograms (mcg)
B12 (Cobalamin)2.4 mcg2.4 mcg1.2 mcg1.8 mcgMicrograms (mcg)
C90 mg75 mg25 mg45 mgMilligrams (mg)
D15 mcg (600 IU)15 mcg (600 IU)15 mcg (600 IU)15 mcg (600 IU)Micrograms (mcg) or International Units (IU)
E15 mg15 mg7 mg11 mgMilligrams (mg)
K120 mcg90 mcg55 mcg75 mcgMicrograms (mcg)

Please note that:

  • These values are general guidelines for different age groups.
  • The recommended amounts for kids and teens are averages which might vary depending on specific age, growth rate, and health status.
  • For adults, it’s important to adjust these amounts based on individual needs, and consultation with a healthcare provider is recommended for tailored dietary advice.

Now you have a general idea of how much of common vitamins your body needs. Lets dig in further to provide some sources of these vitamins. Keep in mind that this is just a summary. These vitamins might be found in other food sources.

VitaminPrimary FunctionsCommon Sources
AVision, immune function, skin healthCarrots, sweet potatoes, spinach
B1 (Thiamine)Energy production, nerve functionPork, sunflower seeds, whole grains
B2 (Riboflavin)Energy production, skin and eye healthMilk, eggs, almonds
B3 (Niacin)Energy production, DNA repair, skin healthChicken, tuna, lentils
B5 (Pantothenic Acid)Hormone production, energy productionChicken, beef, mushrooms
B6 (Pyridoxine)Protein metabolism, cognitive developmentChickpeas, bananas, potatoes
B7 (Biotin)Fat synthesis, amino acid metabolismEggs, almonds, spinach
B9 (Folate)DNA synthesis, fetal developmentLeafy greens, beans, citrus fruits
B12 (Cobalamin)Nerve function, red blood cell productionMeat, dairy products, fortified cereals
CAntioxidant, skin health, immune functionOranges, strawberries, bell peppers
DBone health, immune functionFortified dairy, fatty fish, sunlight
EAntioxidant, skin healthSunflower seeds, almonds, spinach
KBlood clotting, bone metabolismKale, spinach, broccoli

Each vitamin plays a unique role in maintaining various bodily functions, and obtaining them from a diverse diet helps ensure overall health.