What Vitamins Should I Take Daily?

What Vitamins Should I Take Daily? – See Why And How They Will Benefit You

Get the most important of your nutrients from food. Whole foods behave differently from their individual parts. For example, nutrients from a piece of meat are more bioavailable than consuming the corresponding nutrients from a pill or powder.

Antioxidants from food are beneficial, but by taking megadoses of some synthetic antioxidants, there are risks like tumor growth.

Nutrients work together in a process called food synergy. In short, this means that foods are stronger than the sum of its parts.

Therefore, it is important to start with a nutritious diet, And then ask What vitamins should i take daily?

Here are the ten nutrients (almost) everyone should supplement with:

Vitamin D, Magnesium, Vitamin K2, Vitamin C, Iodine, Krill Oil, Vitamin A, L-Tyrosine, Copper and Zinc
Methyl, Folate and Methyl and B12.

Scientific references:

http://www.ncbi.nlm.nih.gov/pubmed/19190501 – http://pmid.us/16570523 –
https://jamanetwork.com/journals/jamainterna… – https://www.ncbi.nlm.nih.gov/pmc/articles/PM… –
http://www.ncbi.nlm.nih.gov/pubmed/21987192 – https://www.ncbi.nlm.nih.gov/pubmed/10672891 –
https://www.ncbi.nlm.nih.gov/pubmed/8493816 – https://www.ncbi.nlm.nih.gov/pubmed/11480505 –
http://www.ajcn.org/content/89/5/1543S.abstr… – https://www.ncbi.nlm.nih.gov/pubmed/10230711 –
http://www.ncbi.nlm.nih.gov/pubmed/12949381?… – http://www.ncbi.nlm.nih.gov/pubmed/16801507 –
https://www.ncbi.nlm.nih.gov/pubmed/15930481http://www.ncbi.nlm.nih.gov/pubmed/18722618 –

Vitamin D

Vitamin D is one of the most important supplement – it is possibly the most important.
Vitamin D works on over 1,000 different genes and acts as a substrate for sex hormones such as testosterone, human growth hormone and estrogen.

It moderates immune function and inflammation. It helps with calcium metabolism and bone formation. It’s no coincidence, it’s one of the few vitamins people can make on their own with a little sunshine.

Without it – we would be dead. It is true that you can get enough vitamin D from the sun’s exposure, but for non-nudist non-equatorial residents, the sun alone is not enough. And for those worried about supplemental toxicity: if you get enough vitamin A, it is almost impossible to overdose on D.

Dose: 1000 IU / 25 pounds body weight. *

Form: D3 with Vitamin K (Vitamins A-D-K)

Take it: in the morning

* People with brown/black skin do not convert sunlight into vitamin D as soon as lighter shiny people. If you are brown skin, a safe insert is 1,500 IU / 25 pounds of body weight, individual response to dosing varies.


This is as important as vitamin D..almost. Magnesium is used in over 305 enzymatic processes, including all those involved in ATP (energy) production. It is also crucial for proper transcription of DNA and RNA.

Magnesium deficiency is a serious problem. Symptoms include cardiac arrhythmia, tachycardia, headache, muscle cramps, nausea, metabolic syndrome, migraine, and just about anything else you don’t want. It is also associated with cardiovascular disease, diabetes, asthma, anxiety disorders and PMS.

Almost all Americans lack magnesium. Most people do not meet the RDA, which is already too low. Due to soil depletion and bad farming practices, it is almost impossible to get enough magnesium from diet alone. Without a doubt, everyone should supplement with magnesium.

Dose: 200-800 mg / day (start low)

Forms: Malate, glycinate, Citrate, orotate or threonate

Take it: Before bedtime.


Vitamin K2

Unless you grew up, eating organic grass fed meat and raw milk – you are deficient in vitamin K2. Vitamin K2 is a fat-soluble vitamin involved in calcium metabolism. Excess calcium is deposited in oure arteries, leading to calcification and decreased vascular function. Therefore, vitamin K2 can play a role in reducing the risk of cardiovascular disease and bone loss.

Vitamin K1 is the type of vitamin K found in green vegetables, and vitamin K2 is the type found in organic animal products. Animals like cows and sheep convert K1 to K2 in their stomach, but people do not convert K1 to K2 so effectively. Just another reason you should eat organic animals – they can only get K1 from grass – not grain.

There are two subgroups of vitamin K2: MK-4 and MK-7. The MK-4 is the kind that has been shown to benefit most, but the MK-7 is still important. You must consume at least 2.000mcg per. Day K1 and K2, of which at least 100mcg must be the MK-7 form.

Dose: 2000mcg / day (100mcg MK-7 form)

Forms: MK-4 and MK-7 (Vitamins A-D-K)

Take it: At meal time with a little fat and your D supplement.


Vitamin C

This is one of the safest and most effective supplements you can take. Vitamin C is necessary for the making of collagen and connective tissue. It is used to produce glutathione, the most powerful antioxidant in the body.

Vitamin C can improve immune function and help turn off free radicals. Studies show that you can take up to 120 grams of vitamin C a day without side effects (in addition to loose stools, also emergency trousers), not that I recommend this amount.

It is difficult to get enough vitamin C from food, so 30 % of all the people typically don’t get enough.

Some vegetables and fruits are high in vitamin C, but storage and cooking methods can break down the vitamin C content. Supplement of 500 mg per day at least.  You should take much more if you suffer from chronic infections or cure from injury.

Dose: 1-2 g / day.

Forms: Time release capsules or Ascorbic acid crystals.

Take it: In the morning and evening, but to take it after a workout, as isolated antioxidants can negate the insulin sensitivity achieved by exercise.



Iodine is essential for proper metabolism and thyroid function. It also prevents brain damage and improves immune function. Lodine deficiency is widespread, so supplementation is wise.

Physically active people are particularly at risk of because you lose iodine through sweat.
You can get some iodine in seafood, but unless you eat it every day, you probably won’t get enough. If you have from a thyroid condition, contact your functional physician before supplementing with it.

Dose: 150 mcg to about 1000 mcg (1 mg) / day

Forms: Kelp powder or potassium iodide capsules

Take it: Once a day, with food


EPA / DHA (krill oil)

This is a difficult solution. Small doses of high-quality fish oil, improve brain function, reduce inflammation and even improve growth of muscle, but poor quality or high doses can cause more problems than they help solve.

Not all fish oil is created equal. Most of the brands you will likely buy from your local grocery store are contaminated, oxidized and low strength. If you can’t find a good oil, you are much better off avoiding it altogether.

Therefore, I recommend krill oil over fish oil. It is more stable and it is phosphorylated, which means it’s easier for your brain to use. It is a potent antioxidant with astaxanthin in it.

There are real benefits to taking DHA  and EPA, but most of these are strongest if your diet is too high in omega-6s or deficient in omega-3s. Most people do not get almost enough omega-3s through diet alone. People need 350 mg of DHA and EPA a day to have optimal brain function.

If you eat meat and wild fish several times a week, it is easy to achieve. If you cannot find grass-fed meat or wild-caught fish and shellfish, you should supplement with 500-1000 mg of krill oil per day.

Dose: 2000mg / day

Forms: Krill Oil

Take it: With meals

These are just a few basic dietary supplements I think most people will benefit from. If you’re looking for a more robust regime, look at some of the following:

Vitamin A

This is important if you do not eat organ meat such as beef, heart and kidney. Vitamin A is important for numerous body functions and metabolic reactions.

A quarter of Americans spend less than half of the RDA, which is already too low. Remember you cannot get vitamin A from plants.

Plants do not have vitamin A, they have beta-carotene. Beta-carotene is poorly converted to vitamin A, which is why some populations develop a deficiency of vitamin A, even though they use far more than they should have required.

Dose: 3,000 -10,000 IU / day.

Forms: Retinol (a fine source of vitamin A is cod liver oil that also has vitamin D) (Vitamins A-D-K)

Take it: With meals



L-Tyrosine is an amino acid that increases cognition, physical, mood and healthy glandular function and mental stress response. It crosses the blood-brain barrier fast to increase the neurotransmitters dopamine, epinephrine and norepinephrine.

It is also a building block for thyroid hormone. Your body can do it, but it exhausts when you are stressed, and with a modern lifestyle most people’s production cannot stop.

Studies have shown that army cadets in combat training supplemented with L-Tyrosine had reduced the negative effects of physical and psychosocial stress on mental performance.

Dose: 500-2000 mg per ml. Day.

Forms: Pure L-Tyrosine

Take it: Whenever you want.


Zinc + Copper

Zinc and Copper serve hundreds of critical tasks to keep you healthy and I take them together for a few reasons:

1) Too much zinc can reduce copper levels in your body.

2) Together, zinc and copper antioxidant copper-zinc superoxide dismutase is one of your body’s most critical natural defense mechanisms.

Zinc is a key mineral in support of the healthy immune system, energy production and mood. It is important to supplement because it can be difficult to get a meaningful amount from food, and your body does not store it, which means you have to fill every day.

You need copper for work with zinc and for proper vascular and heart function. Most of the United States is extremely deficient in copper, only consuming .8mg a day. This is worrying as less than 1 mg a day is enough to cause heart attacks. Modern vegetables, fruits,  and conventional meats are low in copper, containing 75 percent less than they used to.

Dose: 15 mg of zinc orotate and 1-2 mg of copper orotate per day. Day

Form: Capsule

Take it: Outside meals/supplements containing iron, calcium and phytates that can reduce the absorption of zinc.


Methyl B-12 and methyl folate

Most are defective in B12. Vitamin B12 can protect against immune function, increase dementia, maintain nerves and regenerate cells. B12 lowers homocysteine and protects against atherosclerosis. It is necessary to maintain methylation reactions that can prevent cancer and repair DNA. The Brain is one of the most crucial areas for B12.

B12 and Folate are both necessary for mental function, and a deficiency in one results in a deficiency in the other, but will not correct in B12 deficiency in the brain.

Folate also supports the nervous system and a healthy heart. Don’t make the mistake of treating B12 lack without folate, you can get permanent brain damage. Similarly, high amounts of folate without appropriate B12 can cause neurological conditions. That’s why I take them together.

Dose: 5mg + or methylcobalamin or hydroxocobalamin and 800mcg + or folate (5-MTHF or folic acid, NOT folic acid)

Forms: Capsule and/or rubbing

Take it: Daily with food

9 thoughts on “What Vitamins Should I Take Daily? – See Why And How They Will Benefit You”

  1. Many thanks.I learn practically new things whenever i come to read posts here, i’d endeavour to give more attention to getting my nutrients from whole foods than from pills or powder. The only challenge is the time food preparation often consumes.Aside taking supplements, are there foods that contain virtually all of these important vitamins?So that i can intentionally incorporate them into my meal plans

    1. Hi Festus, thanks for your comment, I personally think it is to hard to get all of my important vitamins from food alone, that’s why I recommend taking supplements. But if you can get them from food like you also say it is always the best but hard to achieve. 🙂 Have a nice day.


  2. Thanks for this comprehensive list. Wish I came across this sooner. Was feeling very exhausted for the last few weeks and assumed my body was lacking some sort of vitamin. Purchased a box of supplements that contains over 20 vitamins and also take a salmon oil supplement so hopefully that works.I will bookmark this article and refer back to it again when I get my next batch of supplements.

    1. Hi, Jean, I hope you will feel better, Do you get enough water? If you want a quick boost of energy, try to cut the meat for a week or two, and eat a lot of greens. 

  3. LearnToEarn Admin

    I so agree with with you very first line.  I think a lot of people forget that we can get all the vitamins, minerals, fats, oils and amino essentials from a lot of food.  If we eat right we won’t have to add vitamin supplements to our diet.

    Sitting in the sun for about 10-20 minutes can provide the necessary Vitamin D that we need, so there is a plus and as simple step to obtaining Vitamin D.

    A lot of nuts, such as Cashews, Peanuts, and Almonds, together with Avocado, Spinach and Yoghurt provide a good amount of Magnesium to boot.

    Chicken, beef, salami and liver provide Vitamin K2, as do Feta and Parmesan cheeses.  Egg yolks, asparagus, spinach, broccoli and green beans will do well to provide the Vitamin K2 your body needs.

    Leafy greens, sesame seeds, sundried tomatoes and beans and legumes are a plentiful source of zinc and copper.

    These all contribute to a healthy diet and can be rotated in daily intake to meet the RDA of each vitamin and mineral. Today we are so quick to grab a condensed supplement to help perk us up, but if we just took the time to find out exactly what foods would aid us with the vitamins we need, we would all be much healthier.

    Thank you for providing a lot of insight about vitamins and minerals.

    1. Hi, Thanks for your comment and insight, You are absolutely right, but I like to keep my supplements at hand for the days when I don’t get my vitamins from food. 

      Thank you and have a nice weekend:-) 

  4. Hi Balthasar,

    This is a great informative article with all necessary specific information about daily vitamins uses. I have learned ten nutrients and their supplements with proper dodges. I have little bit metabolism issue and I think vitamin D can help me.  However I have a little bit concern about multivitamin supplements. Is there any side effect issue for using multi vitamin supplement? Do you have any suggestion for that? Thank you for writing this helpful post.

    1. Hi, Mzakapon. Yes, the problem with most multivitamins is that most brands don’t cover your needs, and some of them even put in unnecessary fillers. 

      Have a beautiful weekend. 

  5. Vitamins alone will not lead to health and well being. The secret is to combine exercise, good relationships with family and friends and of course a diet rich with the right types and amounts of vitamins.

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