5 Healthy Vitamins You Should Take Every Day

Our bodies are the most complex structure in the world. It’s a mechanism that has to work flawlessly so we can function the right way. As soon as something is missing or there’s too much of it, we’ll know. The body will react and express it in a form of a disease or condition. Sometimes to live a healthy life we have to take supplements, things like vitamins and minerals that our bodies lack. We’ll feel stronger, and healthier, ameliorate the quality of life and even prolong the lifespan.


Zinc is one of the rare nutrients that our bodies don’t produce. That’s why we have to take it through food or supplements. It’s among the most important healthy vitamins to take every day because it contributes to our bodily functions and processes. Besides getting it in supplements, the main food sources are oysters, red meat, poultry, beans, nuts and whole grains.

Zinc is vitamin C’s faithful companion in the task to keep a good immune system. The immune cells rely on zinc for good function and healthy development. Research shows that taking zin supplements during a cold significantly speeds up the recovery process.

healthy vitamins to take every day
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Hospitals use zinc to treat wounds, burns and skin injuries. It has a big effect on collagen synthesis in our body and speeds up the recovery process because 5% of the zinc content in our body is found in our skin. It also slows down the progression of an eye disease called macular degeneration. This is because it has an important role in keeping our retinas healthy.

People with acne problems may find zinc very helpful. With around 9.5% of the global population struggling with this issue, a simple supplement may help them ease the problem. Acne is caused by inflammation, bacteria, and obstruction of oil-producing glands. Zinc has anti-inflammatory properties and reduces oil production in our skin. That makes it a good ally against acne.

This supplement is great for pregnant women as well. Zinc is necessary for healthy growth and development as well as for the body’s ability to produce DNA and proteins. Doctors recommend it as a supplement during pregnancy to avoid premature birth. Babies and toddlers benefit a lot from it because it promotes healthy growth in height and weight.

It also promotes a healthier heart and blood vessels because it lowers the levels of cholesterol and triglycerides. The recommended dosage of zinc per day is 8mg for adult females and 11mg for adult males. If you’re a vegan or vegetarian, supplements can solve the shortage problem.

Omega 3

Omega-3s are nutrients that you can obtain through food or supplements, and they support the growth and functioning of a healthy body. They are essential for each cell in our body and are an energy source. There are many benefits of taking omega 3 supplements that are scientifically tested and approved.

omega 3 food
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They help in fighting depression and anxiety. This goes especially for the EPA (Eicosapentaenoic acid) omega 3s. They relieve symptoms such as lethargy, sadness and nervousness. They also improve eye health and promote brain health during the early life of infants and pregnancy.

It’s known that fish-eating communities suffer from heart problems significantly less than the rest of the world. This is due to the omega-3 that’s plentiful in fish and seafood. They reduce triglycerides, keep cholesterol at a good level, prevent blood clots and keep the arteries open. They also fight inflammation and autoimmune diseases such as type 1 diabetes and multiple sclerosis.

Besides them being a part of the healthy vitamins to take every day you can consume them mainly from seafood and walnuts, canola oil, chia seed and soybean oil. However, getting the right dosage can be tricky because every individual has different needs. That’s why always consult with your doctor before consuming them as a supplement.

Vitamin C

Same as zinc, our body can’t produce vitamin C on its own, so we have to take supplements to gain every benefit it offers. You can find it in many foods such as strawberries, lemons, oranges, broccoli, kiwi, bell peppers, spinach etc. The daily recommended dosage is 90mg for adult men and 75mg for adult women. If you don’t consume a lot of vitamin C-rich food, you can always turn to supplements to get the right dose.

The natural defences of your body can benefit and strengthen a lot from vitamin C. it’s a powerful antioxidant that boosts the immune system. It also manages high blood pressure to some extent. In addition, it improves the absorption of iron, an important nutrient for our body, into the blood system. This is especially important for vegans and vegetarians because iron comes mostly from meat.

vitamin c rich foods
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Vitamin C is great for an immunity boost. If you’re feeling down, it’s one of the vitamin supplements to take every day. It boosts the production of blood cells and protects us from infections. Plus, it’s a great supplement for our skin because it strengthens its barriers. Overall, this supplement is one of the best when it comes to our health.


Spirulina is a type of algae that’s rich in nutrients such as vitamins A, E and K, minerals, fatty acids, and beta-carotene. It’s a good protein source for vegans and vegetarians, and it also has a significant amount of magnesium, manganese and potassium. Carbs and calories are there as well. The recommended daily dosage is 1-3g.

Spirulina has antioxidant and anti-inflammatory properties. It protects your organism from oxidative damage and fights free radicals. Moreover, it has an effect on lowering triglyceride and cholesterol levels which are a big risk factor for heart diseases.

Allergic rhinitis is a very uncomfortable condition that affects your passageways. It’s caused by allergens and causes inflammation. Spirulina is very effective in treating these allergies and decreasing inflammation, in some cases even more than cetirizine.

Aloe Vera

Aloe vera is a plant that’s been used for a very long time in traditional medicine. It’s also widely used in skin care, dietary supplements, and skincare. Of course, taking aloe vera supplements can be nothing but beneficial. It has antibacterial and antioxidant properties and it’s great for treating skin problems such as psoriasis.

It’s also good for constipation because it contains latex called aloin. Aloe vera is great for wound healing. As a topical medication, it’ll speed up the healing process of sunburns and sores. Another common problem that this supplement takes care of is tooth decay and dental plaque. Aloe vera reduces both and kills bacteria at the same time.