You already know that a balanced, healthy diet is one of the key tenants to a healthier, happier you. And getting the essential nutrients our bodies need is key to thriving, not just surviving. But it’s not always easy to meet the daily recommended value for every vitamin and mineral with our diets, especially when life gets crazy busy. At VÖOST, we want to help you get all those essential nutrients, every single day. Read on to learn more about some of the most important vitamins and minerals your body needs to thrive — plus, some delicious and nutritious ideas for adding them to your diet.
5 Essential Vitamins Your Body Needs
Let’s go over a few of the most important pieces of the (dietary) puzzle that your body needs to thrive.
Vitamin C (aka ascorbic acid) is a water-soluble, do-it-all vitamin that plays a huge number of roles in your body. You probably know it best as the citrusy antioxidant that you fill up on to support your immune system when those icky invaders come out to play. But it’s also crucial for supporting the collagen in your skin and cartilage, and it can even help you absorb other nutrients like iron.¹
The daily recommended value for Vitamin C is about 90 mg a day.² It’s most popularly found in bright, citrusy fruits like oranges and limes, but you can also fill up with berries, bell peppers, kiwi, and the tropical fruits you love in the summer like guavas, mango, and papaya.
Let’s hear it for the “sunshine vitamin!” Vitamin D is a must-have for building strong and healthy bones and muscles.³,⁴ It’s also a big factor in maintaining your skin health and immune system.⁵,⁶
Healthy adults should get 20 mcg or 800 IU of Vitamin D per day.² Unlike most nutrients, your body can make Vitamin D on its own when your skin is exposed to sunlight. However, Vitamin D is still one of the most common nutrient deficiencies in the world, and almost one in four Americans aren’t getting enough of it!⁷ So it’s a good idea to add more Vitamin D into the mix by incorporating foods like eggs, fatty fish, and mushrooms into your diet.
Magnesium is tiny, but mighty! This mineral is used in over 300 different biochemical reactions — in other words, it’s used in many of the processes that your body performs to keep kicking. Its most notable roles are supporting healthy muscles and cellular energy generation, but it also lends its hand in other duties like supporting bone health.⁸
Your body doesn’t make any magnesium on its own, so you should aim to eat 420 mg of magnesium every day.² Get your fill with magnesium-rich foods like nuts, seeds, beans, spinach, Swiss chard, and other leafy greens.
Let’s throw it back to high school biology. Remember hearing a lecture on the mitochondria, or “the powerhouse of the cell”? Enter Vitamin B12. This water-soluble vitamin is an important piece of the puzzle for helping your mitochondria turn the food you eat into cellular energy.⁹ It’s also an important player in the development of your red blood cells, which carry the all-important molecule oxygen to be delivered to cells throughout your entire body.¹⁰
The recommended Daily Value of B12 is 2.4 mcg per day.² It’s best found in animal-based foods like poultry, fatty fish, dairy seafood, and organ meats like beef liver.
Yes, beauty is more than skin deep — it starts with your diet! Biotin, which is also known as Vitamin B7, is a vitamin that is necessary for producing keratin, a protein that acts as the building block of your hair, nails, and skin.¹¹
You should be getting 30 mcg of biotin a day.² It's found in many protein-packed food sources like eggs, fatty fish, and organ meats, though it's also found in some vegetable dishes like sweet potatoes and mushrooms.
How to Get the Daily Recommended Intake of Vitamins
So we’ve established just how important these vitamins are for keeping your body functioning happily and healthy — now, let’s talk about some ways that you can make sure you’re getting enough of them every single day.
The first place that you can get these nutrients is, obviously, through the foods that you eat. However, we also know that this can sometimes be easier said than done.
We’ve already mentioned a couple of great food sources for each vitamin; now, let’s look at how much of some of these individual foods you would have to eat to actually meet your daily needs :
To get the daily recommended intake of Vitamin C, you need to eat one orange or one cup of strawberries.
To get the daily recommended intake of Vitamin A, you need to eat 9 cups of blackberries.
To get the daily recommended intake of Vitamin B3, you need to eat 3 cups of cooked brown rice.
To get the daily recommended intake of Vitamin B6, you need to eat 4 bananas.
To get the daily recommended intake of Vitamin B12, you need to eat about 5 large eggs.
As you might have noticed, you need to fill up on quite a few healthy, nutrient-dense foods every single day if you’re trying to meet specific vitamin and mineral goals. So if you need some help getting to where you need to be nutrition-wise, dietary supplements are another great option.
Fun and delicious supplements like those you can find from VÖOST are an easy way to get many of your vitamins and essential nutrients for the day (and look forward to doing it!). They’re also packed with all the right nutrients for various areas of support. For example:
VÖOST Men’s Multivitamin Gummies have Vitamins A,B,C,D,E, Zinc and Selenium to support men’s nutritional needs.*
VÖOST Women’s Multivitamin Gummies have Vitamins A,B,C,D,E, Zinc and Iodine to support women’s nutritional needs.*
VÖOST Vitamin B12 Gummies contains 500 mcg of Vitamin B12 for energy support at the cellular level.*
VÖOST Beauty Blend Effervescent Tablets contains 60 mcg of biotin to support healthy hair, nails, and skin,* all in a delightfully delicious strawberry kiwi flavor.
How to Choose a Dietary Supplement
Still wondering whether a supplement is right for you? Here are some great reasons to add a supplement to your regular health and wellness self-care routine, plus some information on how to choose the right supps for your needs.
Look to fill any of your dietary gaps.
One of the best reasons to take a VÖOST supplement is to fill in any dietary gaps that you might have.
As we’ve already covered, it’s not always easy eating the right amounts of nutrient-dense foods every single day. Supplements are an easy and convenient option for people who can’t otherwise get enough of it from natural food sources — say, plant-based eaters who need more B12 or biotin, or people with specific food allergies.
To find the right supplements for your needs, you can start by first identifying which vitamins or minerals you’re already lacking. Talking to your doctor or a registered dietitian is a great idea here since they can help you hone in on your specific nutritional needs.
Find a supplement to maintain your health and wellbeing.
Because vitamins and minerals play so many good-for-you supportive roles, you might also want to add Effervescent or Gummies into your routine if you’re looking to support your health and wellness. For example, you might consider taking a Vitamin C supplement if you’re looking to support your healthy immune function,* or you can use a magnesium supplement to support your bone and muscle health.* If you have specific health areas that you’re looking to support, check out our Product Recommender to find the right VÖOST product(s) for you.
Pick a supplement you truly enjoy taking everyday!
Finally, dietary supplements are just downright convenient, which can make it easy to ensure that you’re always getting the nutrients that you need. Another bonus: VÖOST products also taste great, so you don’t have to eat foods you don’t necessarily like just for health support.*
VÖOST Effervescents and Gummies
If there’s anything you should take away from this, it’s that nutrition should be fun, not boring. Enter: VÖOST Effervescents and Gummy Vitamins!
Whether you prefer to take add delicious Men’s or Women’s Multivitamin Gummies to your routine or would rather refresh with a delightfully uplifting dissolvable Effervescent, meeting your nutritional needs has never been more AHHH-mazing.
Ready to make taking your vitamins more fun and tasty than it’s ever been before? Head on over to our Product Recommender to find the right VÖOST product(s) for your needs.
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
A.D.A.M. Medical Encyclopedia [Internet]. Bethesda (MD): Ebix, Inc., A.D.A.M.; c1997-2022. Vitamin C. https://medlineplus.gov/ency/article/002404.htm
FDA Daily Values: National Institutes of Health Office of Dietary Supplements. Daily Values. Available at: https://ods.od.nih.gov/HealthInformation/dailyvalues.aspx
van de Peppel, J., & van Leeuwen, J. P. T. M. (1AD, January 1). Vitamin D and gene networks in human osteoblasts. Frontiers. https://www.frontiersin.org/articles/10.3389/fphys.2014.00137/full
Ceglia L. Vitamin D and its role in skeletal muscle. Curr Opin Clin Nutr Metab Care. 2009;12: 628–633. https://journals.lww.com/co-clinicalnutrition/Abstract/2009/11000/Vitamin_D_and_its_role_in_skeletal_muscle.13.aspx
Mostafa WZ, et al. Vitamin D and the skin: focus on a complex relationship: A review. J Adv Res. 2015;6(6):793-804. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642156/
Bui L, Zhu Z, Hawkins S, Cortez-Resendiz A, Bellon A. Vitamin D regulation of the immune system and its implications for COVID-19: A mini review. SAGE Open Medicine. January 2021. https://pubmed.ncbi.nlm.nih.gov/34046177/
U.S. Department of Health and Human Services. (2021, March 22). Vitamin D- Consumer Fact Sheet. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
National Institutes of Health Office of Dietary Supplements. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Depeint F, Bruce WR, Shangari N, Mehta R, O'Brien PJ. Mitochondrial function and toxicity: role of B vitamins on the one-carbon transfer pathways. Chem Biol Interact. 2006;163(1-2):113-132. doi:10.1016/j.cbi.2006.05.010. https://pubmed.ncbi.nlm.nih.gov/16814759/
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;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
Vitamin H (Biotin) Information | Mount Sinai - New York. Mount Sinai Health System. https://www.mountsinai.org/health-library/supplement/vitamin-h-biotin