What Vitamins & Minerals Should I Take Daily to Stay Healthy?

Choosing the right vitamins isn't always straightforward. While a balanced diet should be your primary source of nutrients, certain vitamins and minerals may be more difficult to obtain in sufficient amounts or may be recommended for specific groups of people.

This guide explains the essential vitamins your body needs, when supplements may be appropriate and what to consider before choosing them.

Key Takeaways

• Your body needs a wide range of vitamins and minerals every day, but most people can obtain many of them through a healthy, balanced diet.
• Daily vitamin supplements aren't necessary for everyone, but they may be recommended based on factors such as age, diet, lifestyle or certain health conditions.
• Vitamin D, vitamin C, vitamin B12 and multivitamins are among the most commonly used supplements, depending on individual needs.
• Essential minerals such as calcium, magnesium, iron and zinc also play important roles in supporting normal bodily functions and overall well-being.
• Many vitamins and minerals can be taken together, although some combinations (such as iron and calcium) are best taken separately.

Do I Need to Take Certain Vitamins Daily?

Yes, your body needs a range of vitamins every day to support normal growth, metabolism and overall health. However, this doesn't necessarily mean you need to take vitamin supplements every day.

For most people, a varied and balanced diet provides the essential vitamins and minerals needed for normal bodily functions. That said, some vitamins may be recommended as daily supplements for certain groups of people.

Daily vitamin supplementation may also be appropriate if you have increased nutritional requirements, follow a restricted diet (such as a vegan diet) or have a diagnosed vitamin deficiency.

If you're unsure whether you would benefit from supplements, speak to your GP, pharmacist or another healthcare professional for personalised advice.

Essential Vitamins Your Body Needs Every Day

The table below summarises the essential vitamins your body needs, what they contribute to, where they can be found naturally and the recommended daily intake for healthy adults:

Vitamin	What it contributes to*	Main food sources	Recommended daily intake (Adults)
Vitamin A	Normal vision, normal immune system function and maintenance of normal skin	Liver, dairy products, eggs, carrots, sweet potatoes	Men: 700µg Women: 600µg
Vitamin B1 (Thiamin)	Normal energy-yielding metabolism and normal nervous system function	Wholegrains, liver, nuts, peas	Men: 1.0mg Women: 0.8mg
Vitamin B2 (Riboflavin)	Normal energy-yielding metabolism, reduction of tiredness and fatigue, maintenance of normal skin and vision	Milk, eggs, mushrooms, plain yoghurt	Men: 1.3mg Women: 1.1mg
Vitamin B3 (Niacin)	Normal energy-yielding metabolism, normal psychological function, normal nervous system function and reduction of tiredness and fatigue	Meat, fish, wheat flour, eggs	Men: 16.5mg Women: 13.2mg
Vitamin B5 (Pantothenic Acid)	Normal energy-yielding metabolism, normal mental performance, reduction of tiredness and fatigue	Chicken, beef, mushrooms, avocados, eggs, liver	No Reference Nutrient Intake (RNI) established
Vitamin B6	Normal immune system function, normal protein and glycogen metabolism, reduction of tiredness and fatigue	Poultry, oats, bananas, peanuts, milk	Men: 1.4mg Women: 1.2mg
Vitamin B7 (Biotin)	Maintenance of normal hair, skin and nervous system function	Eggs, avocados, cheddar cheese, beef liver (only in very low levels)	<0.9mg
Vitamin B9 (Folate)	Normal blood formation, maternal tissue growth during pregnancy, reduction of tiredness and fatigue	Leafy greens, beans, citrus fruits, broccoli, brussels sprouts	200µg
Vitamin B12	Normal red blood cell formation, normal nervous system function, normal psychological function, reduction of tiredness and fatigue	Meat, fish, dairy products, eggs	1.5µg
Vitamin C	Normal immune system function, normal collagen formation, protection of cells from oxidative stress	Citrus fruits, berries, peppers, broccoli, potatoes	40mg
Vitamin D	Maintenance of normal bones, teeth, muscles and normal immune system function	Oily fish, egg yolks, fortified foods, red meat, sunlight	10µg
Vitamin E	Protection of cells from oxidative stress	Nuts, seeds, plant oils	Men: 4mg Women: 3mg
Vitamin K	Normal blood clotting and maintenance of normal bones	Green leafy vegetables, broccoli, vegetable oils	Approx. 1µg per kg of body weight

* Functions are based on authorised UK/EU nutrition and health claims where applicable.

Which Vitamins Are Most Commonly Taken as Supplements?

Although every vitamin plays an important role, a small number are far more commonly taken as supplements than others.

This is often because they're more difficult to obtain through diet alone, are recommended for certain groups, or have increased requirements during different stages of life.

Vitamin D

Vitamin D is one of the most commonly recommended supplements in the UK. It contributes to the:

• Maintenance of normal bones
• Maintenance of normal teeth
• Normal function of muscles
• Normal function of the immune system

Because sunlight is the body's main source of vitamin D, it can be difficult to produce enough during the autumn and winter months. UK guidance recommends that everyone consider taking a daily vitamin D supplement during this period (March-September).

Learn more about the benefits of vitamin D in our guide or browse Weldricks’ range of vitamin D supplements!

Vitamin C

Vitamin C:

• Contributes to the normal function of the immune system.
• Contributes to normal collagen formation for the normal function of skin, gums, bones, cartilage and blood vessels.
• Helps protect cells from oxidative stress.

Most people can obtain enough vitamin C from fruit and vegetables, but supplements may be useful in some circumstances, particularly if dietary intake is low.

You can learn more in our guide to the health benefits of vitamin C or explore Weldricks' selection of Vitamin C supplements.

Vitamin B12

Vitamin B12 contributes to:

• Normal red blood cell formation
• Normal nervous system function
• Normal psychological function
• Reduction of tiredness and fatigue

Because vitamin B12 is found primarily in animal-derived foods, supplementation may be particularly important for people following vegan diets or those with certain absorption conditions.

Read also: What Does Vitamin B Do For Your Body? Types, Benefits & Side Effects.

Multivitamins

Multivitamins combine several vitamins (and often minerals) into a single supplement. They can offer a convenient way to supplement nutrient intake, particularly for people with restricted diets or increased nutritional needs.

However, a multivitamin shouldn't be viewed as a substitute for a healthy, balanced diet.

When choosing one, look for a product that matches your age, sex and individual health needs rather than simply selecting the supplement with the highest number of ingredients.

Do I Need a Multivitamin Every Day?

Not necessarily. For many healthy adults, a varied and balanced diet provides the vitamins and minerals needed to support normal health. A daily multivitamin is therefore not essential for everyone.

However, multivitamins may be worth considering if you:

• Have a restricted or unbalanced diet.
• Follow a vegetarian or vegan diet.
• Have increased nutritional requirements.
• Are recovering from illness or have difficulty meeting your nutritional needs through food alone.
• Have been advised by a healthcare professional to take supplements.

Remember that multivitamins are designed to supplement a healthy diet, not replace it.

Essential Minerals Your Body Needs Every Day

Like vitamins, minerals are essential nutrients that your body needs every day to function properly.

They support everything from healthy bones and muscles to energy production, immune function and oxygen transport.

The table below summarises the essential minerals your body needs, their main functions, food sources and recommended daily intake.

Vitamin	What it contributes to*	Main food sources	Recommended daily intake (Adults)
Calcium	Maintenance of normal bones, teeth and normal muscle function	Milk, yoghurt, cheese, fortified plant drinks, leafy greens	700mg
Magnesium	Normal muscle function, normal psychological function, reduction of tiredness and fatigue and normal energy-yielding metabolism	Nuts, seeds, wholegrains, spinach, dark chocolate	Men: 300mg Women: 270mg
Iron	Normal formation of red blood cells and haemoglobin, normal oxygen transport and reduction of tiredness and fatigue	Red meat, liver, beans, lentils, spinach	Men: 8.7mg Women (19-49): 14.8mg
Zinc	Normal immune system function, maintenance of normal hair, skin and nails and normal cognitive function	Meat, shellfish, dairy products, nuts, seeds	Men: 9.5mg Women: 7mg
Selenium	Normal immune system function, normal thyroid function and protection of cells from oxidative stress	Brazil nuts, fish, eggs, meat	Men: 75µg Women: 60µg
Iodine	Normal production of thyroid hormones and normal cognitive function	Fish, dairy products, eggs	140µg
Potassium	Normal muscle function, normal nervous system function and maintenance of normal blood pressure	Bananas, potatoes, beans, tomatoes	3,500mg

* Functions are based on authorised UK/EU nutrition and health claims where applicable.

Which Minerals Are Most Commonly Taken as Supplements?

Although many minerals can be obtained through a healthy diet, some are more commonly taken as supplements than others:

Magnesium

Magnesium contributes to:

• Normal muscle function
• Normal psychological function
• Normal energy-yielding metabolism
• Reduction of tiredness and fatigue

It's one of the most popular mineral supplements, particularly among physically active individuals and those looking to support their daily well-being.

Read also: Which Magnesium Supplement Should You Take? UK Guide.

Iron

Iron contributes to:

• Normal red blood cell formation
• Oxygen transport around the body

Iron supplements are most commonly recommended for people with a diagnosed iron deficiency or increased iron requirements, such as some women of childbearing age.

Because excessive iron intake can be harmful, supplements should only be taken when recommended by a healthcare professional.

Calcium

Calcium contributes to the maintenance of normal bones and teeth. Although dairy products provide calcium for many people, supplementation may be considered if dietary intake is low or requirements are increased.

Zinc

Zinc contributes to the normal function of the immune system and the maintenance of normal skin, hair and nails. It's commonly found in multivitamins and immune support supplements.

What Vitamins Can I Take Together Daily?

Many vitamins can be taken together safely, and this is exactly how many multivitamin supplements are formulated. In some cases, vitamins and minerals are also commonly paired because they work well together or may support each other's absorption.

The table below highlights some of the most common vitamin and mineral combinations and whether they can usually be taken together:

Combination	Can they usually be taken together?
Vitamin C + Vitamin D	✅
Vitamin D + Calcium	✅
Magnesium + Vitamin D	✅
Iron + Vitamin C	✅
Iron + Calcium	Ideally taken separately, as calcium may reduce iron absorption

The Bottom Line

Everyone's nutritional needs are different, so it's important to choose vitamins that suit your diet, lifestyle and stage of life.

Explore Weldricks' range of vitamins and supplements to find products tailored to your everyday well-being!