Top 10 vitamins to take according to science

Based on scientific evidence, the top 10 vitamins that are most important for overall health are

1. Vitamin D

• Scientific Benefits: Vitamin D is essential for calcium absorption, promoting bone health, reducing the risk of osteoporosis, and supporting immune function. Deficiency is linked to increased susceptibility to infections and chronic diseases like heart disease and diabetes.

• Sources: Sun exposure, fortified foods, fatty fish, supplements.

• Recommended for: People with limited sun exposure, darker skin, or living in northern climates often require supplementation.
  

2. Vitamin C

• Scientific Benefits: Acts as a powerful antioxidant, strengthens the immune system, improves skin health by promoting collagen production, and aids in iron absorption. It has also been studied for its potential role in reducing the severity of colds.

• Sources: Citrus fruits, bell peppers, broccoli, strawberries, supplements.

• Recommended for: People with diets low in fruits and vegetables or those at risk of scurvy (severe deficiency).
  

3. Vitamin A

• Scientific Benefits: Crucial for maintaining vision, immune function, and skin health. It helps prevent night blindness and has been linked to reducing the risk of certain cancers.

• Sources: Carrots, sweet potatoes, spinach, liver, and dairy products.

• Recommended for: Those with malabsorption issues or limited access to vitamin A-rich foods.
  

4. Vitamin E

• Scientific Benefits: An antioxidant that protects cells from oxidative damage. It supports immune function and skin health. Studies suggest it may play a role in preventing heart disease and cognitive decline.

• Sources: Nuts, seeds, spinach, broccoli, and vegetable oils.

• Recommended for: People with conditions that affect fat absorption, like cystic fibrosis or Crohn’s disease.
  

5. Vitamin K

• Scientific Benefits: Essential for blood clotting and bone health. Research shows it may help reduce the risk of osteoporosis and arterial calcification.

• Sources: Leafy greens (kale, spinach), broccoli, and brussels sprouts.

• Recommended for: People with poor diets or who take certain medications (e.g., blood thinners).
  

6. Vitamin B12

• Scientific Benefits: Key for red blood cell formation, nerve function, and DNA synthesis. A deficiency can lead to anemia, fatigue, memory issues, and neurological problems. Vegans and vegetarians often need supplementation since it's found primarily in animal products.

• Sources: Meat, fish, dairy, fortified foods, and supplements.

• Recommended for: Vegans, vegetarians, and older adults (who may have absorption issues).
  

7. Folate (Vitamin B9)

• Scientific Benefits: Vital for cell division, DNA synthesis, and preventing birth defects. Folic acid supplementation during pregnancy is critical for preventing neural tube defects in newborns.

• Sources: Leafy greens, legumes, fortified cereals, and supplements.

• Recommended for: Pregnant women, women of childbearing age, and people with poor diets.

8. Vitamin B6

• Scientific Benefits: Supports brain development, immune function, and metabolism. Adequate levels of B6 are associated with lower risk of heart disease and cognitive decline.

• Sources: Poultry, fish, potatoes, and fortified cereals.

• Recommended for: People with kidney disease, alcohol dependence, or autoimmune disorders.

  
  

9. Vitamin B2 (Riboflavin)

• Scientific Benefits: Plays a crucial role in energy production, cellular function, and metabolism. Deficiency can lead to skin disorders, cracks at the corners of the mouth, and light sensitivity.

• Sources: Eggs, dairy products, green vegetables, and fortified cereals.

• Recommended for: People with malabsorption disorders or those with low dairy intake.
  

10. Vitamin B3 (Niacin)

• Scientific Benefits: Supports digestive health, skin health, and nervous system function. It helps convert food into energy and is often used in higher doses to improve cholesterol levels and reduce the risk of heart disease.

• Sources: Meat, fish, whole grains, and fortified cereals.

• Recommended for: People with high cholesterol, heart disease risk, or poor diets.

Bonus: Multivitamin

A good quality multivitamin can provide a broad spectrum of vitamins and minerals, covering most of your essential nutrient needs if you struggle with obtaining them through food.

Final Tip:

While taking supplements can help, it's best to prioritize getting vitamins through a balanced, whole-food diet. Always consult with a healthcare provider before starting new supplements, especially if you have underlying health conditions or are taking medications.

The Bodyweight Team