Complete Guide to Vitamins and Supplements

Essential Vitamins and Their Role

Vitamins are necessary for normal body function. However, our body cannot produce most of them, so we must get them from food or supplements.

Vitamin A

Essential for vision, skin health, and immune system. Found in carrots, spinach, and fish oil. Daily dose: 700-900 mcg.

Vitamin B Complex

B vitamins (B1, B2, B6, B12) are essential for energy production and nervous system. Found in grains, meat, eggs. B12 is especially important for vegetarians.

Vitamin C

Powerful antioxidant, strengthens immunity. Found in citrus fruits, red peppers, strawberries. Daily 75-90 mg. Helps iron absorption.

Vitamin D

Important for bone health, immunity, and mood. Sun is the best source, but supplements are needed in winter. Daily 1000-2000 IU.

Vitamin E

Antioxidant, protects cells. Found in nuts, seeds, vegetable oils. Daily 15 mg.

When to Take

Fat-soluble vitamins (A, D, E, K) are best absorbed with food. Water-soluble (C, B) can be taken on an empty stomach.