What vitamins should you be taking in 2024

We’ve all heard that vitamins are necessary for the body.

They do play an important role in metabolism, and some are essential:

The body is unable to synthesize them on its own.

Vitamin A

Vitamin A is a fat-soluble substance necessary for healthy vision and skin.

Retinol supports the conjunctiva and cornea and helps skin and bone cells divide and renew.

The substances that make up vitamin A are called carotenoids.

They are found in vegetables: for example, one medium-sized carrot is enough to cover 100% of the daily vitamin A intake.

So its deficiency is very rare.

But an excess of retinol, on the contrary, is harmful.

It can cause nausea, vomiting, and headaches.

Vitamins from B1 to B12

Vitamin B1 or thiamine

B vitamins are water-soluble substances necessary for normal metabolic and nervous system function.

They do not accumulate in the body, so it is important to replenish them every day.

Vitamin B1 plays a key role in our metabolism: it helps body cells turn carbohydrates into energy.

Thiamine is also involved in muscle contraction and conducting nerve impulses.

I personally recommend taking supplements.

So you don’t have to buy every B vitamin separately.

I recommend buying a vitamin B complex.

Vitamin B2

Riboflavin also plays an important role in metabolism: it helps extract energy from protein and supports cell growth, division and function.

This vitamin is found in eggs, by-products (liver or kidney), milk, green vegetables, and mushrooms.

It is also often added to cereals and grains.

Vitamin B3

Niacin is also a significant part of the body’s energy metabolism.

It supports the nervous and digestive systems, as well as skin health.

Most people get enough of the vitamin from food because it is found in many familiar foods: meat, fish, milk, eggs, vegetables, and cereals.

Our body is able to synthesize it itself from tryptophan: it is an amino acid found in protein foods.

However, a high dose of niacin causes unpleasant symptoms: nausea, vomiting, abdominal pain and diarrhea.

It should be added to your diet with caution.

Vitamin B5

Pantothenic acid, like the previous B vitamins.

It helps us get energy from food.

It is also needed for the production of fatty acids, hormones, and cholesterol.

Vitamin B5 is found in almost all meats, vegetables, and mushrooms.

One avocado would be 40% of the norm.

So you don’t have to buy each B vitamin separately.

I recommend buying a vitamin B complex.

Vitamin B6 or pyridoxine

This vitamin helps in the production of antibodies and hemoglobin: it is important for the immune and vascular systems.

We require antibodies to fight bacteria and viruses, and hemoglobin is involved in carrying oxygen with the blood.

Fish, beef liver, and potatoes have the most vitamin B6.

Almost all fruits except citrus fruits are rich in it.

Vitamin B7

Biotin is needed by the body for the metabolism of fatty acids, glucose, and amino acids; it is also very significant for gene function.

Vitamin B7 is most often found in foods bound to proteins, although it can sometimes be found in its free form.

It can be found in eggs, fish, meat, seeds, and nuts.

Vitamin B9

Folate is essential for cell division and is especially significant during pregnancy.

Its deficiency during this period may lead to defects in the development of the brain or the child’s musculoskeletal system.

Folic acid is typically found in foods: it is found in green vegetables, fruits, beans, and nuts.

Of fruits, oranges, lemons, bananas, melons, and strawberries are the most abundant.

Vitamin B12

Vitamin B12 is necessary for the formation of red blood cells: blood cells that carry oxygen.

It is involved in metabolism within the cell, the nervous system, and DNA synthesis.

Our bodies usually store an adequate supply of vitamin B12, so deficiencies are rare.

So you don’t have to buy each B vitamin separately.

I recommend buying a vitamin B complex.

Vitamin C

Vitamin C is essential for normal growth, wound healing, and maintaining healthy bones and teeth.

Humans are unable to synthesize or store vitamin C in the body, so it must be constantly replenished.

But it’s pretty easy to do: Vitamin C is abundant in fruits and vegetables.

Or you can take supplements

Vitamin D

This vitamin is needed to regulate calcium and phosphate for healthy teeth, bones, and muscles.

It is also involved in the immune and musculoskeletal systems.

Vitamin D is almost non-existent in foods, mostly only in oily fish like salmon or tuna.

Well I also recommend taking vitamin D in the form of a supplement

Vitamin E

In fact, behind this name is not just one vitamin, but a whole group of substances.

Their main role: antioxidants.

They help maintain healthy skin and eyes, and also strengthen the immune system to resist infections

Vitamin E is found in vegetable oils, nuts, and seeds.