I think we can all agree: There’s certainly no shortage of vitamins and supplements on the market – from multivitamins, to powdered smoothie blends, and everything in between, there’s at least a full aisle dedicated to them at most grocery and drug stores. But since they’re available over the counter, it’s difficult to regulate. 

So, how do you know how much you need, and of what?

First of all, here’s the thing about vitamins and minerals: The best way to get them is through the foods you eat  – they’re more readily absorbed by your body this way.

That said, according to health professionals, there are a few worth supplementing for optimal health. But! It is definitely possible to take too much of a good thing, and both vitamins and minerals can cause toxicity if consumed in large amounts. 

Don’t forget to consult your physician beforehand, to ensure you’re 

1) not deficient in, or storing too much of, anything

2) not currently taking any medications that may contraindicate with, or affect the absorption of, any vitamins or minerals in particular.

Vitamins vs Minerals: A brief primer

Vitamins are organic – meaning they’re made by plants or animals. 

Minerals are inorganic elements derived from soil and water – meaning they’re absorbed by plants or eaten by animals. 

Your body needs larger amounts of certain minerals, like calcium and magnesium, and just trace amounts of others. 

But back to vitamins for a sec. They fall into two categories: fat soluble and water soluble.

Fat-soluble vitamins — A, D, E, and K — dissolve in fat and are stored in your body.

Water-soluble vitamins — C and B vitamins (like B12 and folate) — dissolve in water, so your body can’t actually store them. Therefore, whatever you don’t use gets eliminated when you pee, meaning you’ll need a fresh supply each day.

So, which vitamins and minerals are most important?

Many health experts agree that the three most important vitamins to supplement are vitamin D, B12, and iron. As far as minerals, magnesium and calcium are crucial for good health, and deficiencies in all of the above are quite common. 

Vitamin D

Vitamin D is needed by almost every cell in the body, and plays an important role in bone health, calcium absorption, blood sugar regulation, cell regeneration, and immune function. 

Which foods have it?

You can find it in fatty fish, egg yolks, and fortified milk and yogurt. 

Bonus: Your body synthesizes vitamin D from direct sun exposure!

Vitamin B12

Vitamin B12 keeps your blood and nerve cells healthy, and helps synthesize DNA. A B12 deficiency can have a significant impact on your health, in the form of anemia (a blood condition that makes you weak and tired), heart palpitations, pale skin, GI distress, or even nerve problems.

Which foods have it?

B12 is found in a variety of animal proteins like fish, meat, poultry, eggs, and dairy, and is also added to certain foods like breakfast cereals, nutritional yeast, and plant-based dairy alternatives.

As you get older, however, it becomes harder to absorb enough B12 from the foods you eat, so if you’re nearing 50, you should try to get the bulk of your B12 from supplements.

Iron

Your body needs iron to make hemoglobin (red blood cells) and myoglobin (found in your muscles), both of which are responsible for distributing oxygen to all cells and tissue throughout the body. It’s also needed to make certain hormones. Iron deficiency is very common, particularly among women or athletes who have increased oxygen needs. Inadequate iron can cause iron-deficiency anemia, a condition characterized by reduced oxygen-carrying capacity, fatigue, shortness of breath, dizziness, and lowered immune function. 

There are two sources of iron – heme and non heme – which you can get through diet. 

Which foods have it?

Good sources of heme iron include shellfish, beef, sardines, and liver. 

Non heme iron can be found in spinach, beans, lentils, fortified cereal and bread, BUT keep in mind that plant-based iron is more readily absorbed when consumed alongside vitamin C. 

Calcium

Calcium is the most abundant mineral found in your body, nearly all of which is stored in your bones and teeth. Calcium enables bones to develop and grow, keeping them strong and dense up to the age of around 25. After that point, your bones begin to lose density as a natural part of the aging process. Calcium helps slow the decline.

But wait, there’s more! Calcium also helps with muscle function, efficient blood clotting, neurotransmission, and digestive enzyme function.

Which foods have it?

Dairy, seeds, sardines and canned salmon, beans and lentils, almonds, leafy greens, rhubarb, edamame and tofu. 

Magnesium

Fun fact: Magnesium actually helps your body absorb calcium, so these two minerals work best when taken together. Magnesium also contributes to healthy metabolism, muscle function, electrolyte balance, nervous system function, and protein synthesis. Plus, it can help you sleep better at night by calming your body and regulating your heartbeat. 

Which foods have it?

Dark chocolate, avocados, nuts, legumes, and tofu are all great natural sources of magnesium.

Okay, so to recap:

There is obviously a lot of information going on here! So, as previously mentioned, it’s important to speak with a doctor before beginning a course of daily supplements. But food sources are always your best bet! Not to mention, the more delicious option. 

Which foods will you start to incorporate more of into your diet?