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Best Vitamins to Take

With so many vitamins and supplements available on the market, it’s sometimes hard to determine the best vitamins to take – especially if you are looking for vitamins to help metabolism and other important body functions. 

There are so many choices, some of which have conflicting information regarding their effectiveness. 

This leads to one of the most frequently asked questions: “What vitamins should I take daily?

Here are the top vitamins and minerals you should take every day.

B vitamins

This complex provides a wide variety of health benefits, including improvements in your cell health, energy levels, reproductive system, brain function, digestive system, and appetite. 

There are a wide variety of foods that you can choose to boost your vitamin B levels, including lean red meat, whole grains, dairy products, beans, kale, and bananas.

Vitamin D

This essential vitamin helps keep your bones strong and helps you absorb calcium to strengthen your bones and teeth. 

You can get this vitamin by basking in natural sunlight, and tuna, salmon, beef liver, and eggs will also help give you the vitamin D that you need each day. 


Many people don’t think about the benefits of iron until they start to notice the effects of not getting enough iron. 

Iron helps you maintain your energy levels, focus, digestive processes, immune system, and body temperature. 

Eat spinach, broccoli, and chicken every day to boost your iron.


Magnesium will help improve your bone health, control your glucose to reduce the risk or complications of diabetes, 

promote cardiovascular health, prevent migraine headaches, manage stress and anxiety, and much more. 

You can eat beans, almonds, and avocados to get magnesium in your system.  


The health of your bones and teeth also depend on the level of calcium in your system. 

It also plays an important role in your cardiovascular system as well as your nerve and muscle function. 

The main foods with calcium include dairy products, chia seeds, sardines, beans, nuts, and kale.


Zinc provides a lot more health benefits than you may think. The health benefits of zinc include supporting your immune system, learning and memory processes, 

wound healing, and much more. Shellfish, pumpkin seeds, dairy foods, eggs, and potatoes are all high in zinc.

Fish Oil

This is oil that is literally extracted from the tissues of fish. It supports weight loss, eye health, clear skin, and heart health, and it also reduces inflammation to help control body pains. 

Salmon has the most omega-3 fatty acids, but you can get plenty of fish oil from mackerel, herring, and sardines. 


This supplement is a bright yellow spice that comes from a plant in the ginger root family and contains a chemical compound called curcumin. 

It reduces body pains, promotes weight loss, improves brain function, reduces the occurrence of heart attacks, fights chronic disease, improves digestive and liver health, helps prevent migraines, and more. 

It’s not found naturally in other foods, but you can add this spice to your rice, smoothies, salad dressings, soups, and more. 

The taste is reminiscent of ginger and orange, but it is rather strong and pungent, so you may want to mix it with strongly flavored foods or use it sparingly. 

Benefits of multi-vitamin supplements

Even when narrowing down to the most important vitamins to take each day, there are still quite a few of them. 

The good news is that you can get most of the daily essential vitamins you need by taking a multivitamin. 

These dietary supplements usually contain a mix of vitamins and minerals and can be taken every day to supplement the vitamins in your food. 

To be clear, multi-vitamins should not replace a healthy diet. You will always get the best benefits by eating the foods that contain the vitamins and minerals you need each day. 

However, if you are unable to consistently eat healthy, balanced meals due to your schedule or other obstacles, you should consider a multivitamin to supplement your meals. 

You will not realize the benefits that you would achieve with a healthy diet, but it’s a start. Just be sure to choose multivitamins from a trusted company that ensures the safety and quality of its vitamins.

Vitamins to help metabolism

Metabolism is the process of combining the right nutrients with the oxygen in your body to burn the energy that you need in order to function. This is the process that allows you to use food as fuel for your body. 

Vitamin B complex is full of nutrients that play a vital role in the metabolism process. Vitamins B-1, B-6, and B-12 work hand-in-hand to help you metabolize protein. 

Additionally, both vitamins B-1 and B-12 are essential to metabolize fats. Vitamin B-1 is also effective in metabolizing carbohydrates, making it perhaps the most powerful metabolic vitamin. 

If you decide to take a vitamin supplement to get these essential vitamins in your system each day, most multi-vitamins will help you make sure you get 100% of the daily recommended intake of these vitamins.

Vitamin D has also been found to increase your energy and fight fatigue, which also contributes to the reasons it is one of the best vitamins to take daily. 

Additionally, calcium, iron, and magnesium help boost your metabolism, so you should include these minerals as part of your daily diet.

For a healthy metabolism, focus on eating lean meats, seafood, spinach, brown rice, almonds, and dairy products.

These are the best vitamins to take every day, but they are certainly not the only vitamins that are essential to your diet. 

Therefore, it’s important to understand your individual health care needs and maintain a healthy diet to get the best vitamins to help metabolism and other important body functions. 

However, in some cases, a multi-vitamin might be needed to supplement your daily vitamin intake. Be sure to read the labels carefully and choose the vitamins that are best for you.

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