Ashima Sharda Mahindra • 09 Feb 2025
Ultimate Guide To What Vitamins You Should Take Daily
All the vitamins come from different food sources and have unique properties that are used by your body
One of the best ways to care for your health is to make sure your body gets essential nutrients daily. Vitamins are organic compounds that not only help your body grow and function but also give you energy and keep you healthy. According to experts, a daily multivitamin—apart from a healthy diet—can help you with that.
But the biggest question on everyone’s mind is which vitamins are suited for everyday consumption.
B-vitamins
Vitamin B complex, as it is popularly known, the B vitamins are water-soluble, which means they get dissolved in water and not stored in the body. These B vitamins include:
- Thiamine or vitamin B1
- Riboflavin or vitamin B2
- Niacin or vitamin B3
- Pantothenic acid or vitamin B5
- Pyridoxine or vitamin B6
- Biotin or vitamin B7
- Folate and Folic acid or vitamin B9
- Cobalamin or vitamin B12
Vitamin A
Vitamin A is stored in your body in the liver and fatty tissues and is completely water-soluble. Vitamin A helps the immune system function properly and is important for reproduction, normal vision, and growth and development. It is an important antioxidant that protects your body cells from toxic byproducts of metabolism and improves skin health.
Vitamin A supplements include 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.
According to doctors, the recommended daily allowances for vitamin A are:
- For male teenagers and older: 900 micrograms (mcg) RAE (retinol activity equivalents)
- For female teenagers and older: 700 mcg
- For pregnant women aged 19 years and older: 770 mcg
- For lactating women aged 19 years and older: 1,300 mcg
Vitamin E
Vitamin E, also known as alpha-tocopherol, is also a fat-soluble vitamin and a potent antioxidant. It protects your body cells from free radicals and helps strengthen your immunity levels along with blood clotting and gene regulation.
Vitamin E supplements typically contain only alpha-tocopherol, although mixed products are available. Vitamin E RDAs include:
- For those above 14 years and older: 15 mg
- For lactating women: 19 mg
Vitamin C
This antioxidant helps boost your immune system, especially during weather changes, when there are high chances of falling sick. It also helps in collagen production and promotes healthy skin and tissue. Among the most widely available forms of vitamin C is ascorbic acid, which is sold as a single supplement and combined with other vitamins and minerals. RDAs for Vitamin C are:
- For males aged 19 years and over: 90 mg
- For females aged 19 years and over: 75 mg
- For pregnant women aged 19 years and over: 85 mg
- For lactating women aged 19 and over: 120 mg
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