As we age, ensuring our bodies receive the essential nutrients they need for optimal health is important.
Many people are not meeting their nutritional needs through diet alone and may benefit from taking vitamins in the form of dietary supplements.
The benefits of taking vitamins every day include improved nutritional intake and support for energy metabolism*, your immune system, and bone health.†
Before beginning a daily vitamin and mineral regimen, it’s important to understand each vitamin's unique role and the optimal timing for taking your vitamins and other dietary supplements.
The importance of making sure that your body receives the essential nutrients it needs for optimal health cannot be overstated. However, in reality, many people are not meeting their nutritional needs through diet alone. In fact, according to the Scientific Report of the 2020 Dietary Guidelines Advisory Committee, commonly under-consumed nutrients include Vitamins A, C, D, E, and K, Calcium, Magnesium, Potassium, Choline, and Dietary Fiber.
As you strive to optimize your health and well-being, you may be wondering about the benefits of taking vitamins every day to help bridge any nutritional gaps. Let’s explore the far-reaching benefits of taking vitamins every day including how they can improve your nutritional intake and support your cellular energy metabolism*, immune system, and bone health.†
As we age, taking proactive steps to care for our bodies and prioritize our health becomes increasingly important. One key way to support your overall health is by . These essential nutrients need to be consumed daily either from food or dietary supplements and support your body's various functions, including cellular energy metabolism, the immune system, and bone health.†
Improved Nutritional Intake
Vitamins and minerals are essential nutrients that your body needs for optimal functioning and need to be consumed daily as your body cannot make them. One of the benefits of taking vitamins every day is ensuring your body is receiving a consistent supply of these vital nutrients.
If you’re struggling to meet the recommended daily intake of certain vitamins or minerals through food alone, you may consider a dietary supplement, such as a multivitamin. Dietary supplements, like multivitamins, are designed to complement your diet by filling in potential gaps, ensuring that your body receives the vitamins and minerals it needs to function at its best.†
Whether it's Vitamin D, vital for bone health, or the immune-supporting Vitamin C, a well-rounded daily vitamin and mineral routine can provide reassurance that your body is equipped with the necessary tools it needs.†
Through the years, research findings have consistently shown that taking a dietary supplement such as a daily multivitamin is associated with significant improvements in nutrient intake along with a decrease in the number of people with inadequate intake.
Supporting Cellular Energy Metabolism
As an adult, maintaining consistent energy levels throughout the day is crucial for productivity and overall well-being. Certain vitamins, such as B Vitamins, play a key role in cellular energy production within your body. The B Vitamins help convert food into cellular energy, and contribute to the normal functioning of your nervous system.†
Additionally, Vitamin B5 supports the body’s natural stress response, and Vitamin B6, B12 and Folic Acid are often linked with brain health. They work together to help brain and body cells produce SAM-e, which is important for mood health.†
Supported Immune System
Maintaining a robust immune system is essential for adults who want to stay healthy and active. Vitamins can play a pivotal role in supporting your immune system. For example, Vitamins A, C, and D are known for their immune-supporting properties.†
According to the 2020-2025 Dietary Guidelines for Americans, a significant number of Americans are not meeting the recommended intake for both Vitamins C and D. As a result, you may consider incorporating a daily multivitamin to provide your immune system with the necessary nutrients it needs to function optimally, helping you stay healthy.†
Support for Bone Health
There are many vitamins and nutrients that significantly contribute to supporting the health of your bones. For example, both Vitamins D and K play crucial roles in bone metabolism and Calcium absorption. These two important nutrients work together to help support strong, healthy bones.†
While it’s uncommon for healthy adults to have low Vitamin K levels, the same isn’t true for Vitamin D. In fact, studies have found that a whopping 95% of Americans do not get enough Vitamin D through diet alone.
Taking Vitamin D every day can help ensure you have sufficient levels of this important nutrient to support your bone health.†
The following are tips for optimizing your daily vitamin intake to help you get the most out of your vitamin regimen.
Healthy eating remains the cornerstone of optimal health and wellness. When possible, opt for whole, unprocessed foods over highly processed packaged foods. Prioritizing a well-balanced diet that is rich in fruits, vegetables, whole grains, and healthy fats will support the absorption of your daily vitamins helping you to feel your best.
Identify Nutritional Gaps
Consider talking with your healthcare provider to help identify any potential nutrient gaps in your diet. This can help you tailor your vitamin intake to address specific insufficiencies and and support your overall health. Before starting any vitamin supplement routine, it’s always best to speak with your doctor to ensure its safety and health benefits for you.†
Consider Your Lifestyle
Certain lifestyles or stages of life will likely benefit from specific vitamins. For instance, pregnant women will need more of certain nutrients, such as Iron and Folic Acid, which can be found in a prenatal vitamin, and vegetarians may benefit from a Vitamin B12 supplement since their diet may be lacking in sources of B12. It’s important to think about your unique needs and tailor your vitamin intake to meet those needs.†
Get to Know Your Vitamins
You may be wondering; What vitamins do I need to support my health? Understanding each vitamin's unique role can guide your choices when selecting a multivitamin supplement or other dietary supplement.
Additionally, it’s important to know the best way to take your vitamins. For example, most vitamins are better absorbed when taken with food. Talk with your healthcare provider about the optimal timing for taking your vitamins to help enhance their absorption.
Be Mindful of Interactions
Certain vitamins can interact with medications or other nutrients. For example, acid-suppressing drugs, like proton pump inhibitors and antacids can inhibit B12 absorption. It’s always best to consult with your healthcare provider to ensure your supplement choices align well with your current medications and health status.
Hydration plays an important role in nutrient absorption. Drinking an adequate amount of water throughout the day helps optimize the absorption and use of your daily vitamins.
Choose Quality Supplements
Researching reputable brands and reading labels is important when considering how to choose a multivitamin. Many Nature Made vitamins are USP verified, meaning they’ve been tested for purity and potency by the U.S. Pharmacopeia.
The Bottom Line
Various vitamins are essential in supporting bodily functions and optimal wellness. While a well-balanced, healthy diet is the primary source of many vitamins, meeting all of your nutritional needs solely through food can be challenging.
Vitamin supplements are designed to help balance your diet by filling in any potential nutritional gaps, ensuring that you’re getting the nutrients you need to support your health and well-being.†
The benefits of taking vitamins every day are far-reaching and can leave you feeling good that you’re taking a proactive approach to your health and wellness.†
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Devarshi, P., et al. Nutrient Gaps in U.S. Adults by Age and Gender: Vitamin A, D, E, K, C, Magnesium, Calcium, Choline and Dietary Fiber. Journal of the Academy of Nutrition and Dietetics 120.9 (2020): A27.
Blumberg JB, Frei B, Fulgoni VL, Weaver CM, Zeisel SH. Contribution of Dietary Supplements to Nutritional Adequacy by Socioeconomic Subgroups in Adults of the United States. Nutrients. 2017 Dec 22;10(1):4. doi: 10.3390/nu10010004. PMID: 29271883; PMCID: PMC5793232.
Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.
Emily has over a decade of experience in the field of nutrition. In her writing, she strives to bring lackluster research on health and nutrition topics to life. She loves writing about GI health and women’s issues. Find her at www.southcharlottenutrition.com
As a member of the Medical and Scientific Communications team, Sandra educates healthcare professionals and consumers on nutrition, supplements, and related health concerns. Prior to joining Pharmavite, Sandra worked as a clinical dietitian at University of Chicago Medicine in the inpatient and outpatient settings. Sandra received her Bachelor of Science degree in Nutritional Science, with minors in Spanish and Chemistry from the University of Arizona in Tucson, AZ. She earned her Master of Science degree in Clinical Nutrition from RUSH University in Chicago, IL. As part of her Master’s program, Sandra performed research on physical activity participation and correlates in urban Hispanic women.