There are 13 essential vitamins that we all should be consuming on a daily basis and most of the time our diets aren’t enough to cover some, let alone all of these.
It’s always a good idea to add a supplement or multivitamin to ensure that you’re not just getting all the essentials into your body, but to make sure you’re getting enough of them too! But, what are the 13 essentials vitamins and what do they do?
13 Essentials Vitamins
Vitamin A is really important for so many reasons. It’s essential for maintaining healthy teeth and bones along with tissue like our skin and the deeper layers of mucous membranes.
Vitamin B1 (Thiamine)
Vitamin B1 is usually known as Thiamine and you’ve probably seen it added to certain foods like cereal. It helps our heart and nerves function properly and is really important for helping your body use carbohydrates for energy.
Vitamin B2 (Riboflavin)
Riboflavin or Vitamin B2 is responsible for growth and producing red blood cells. It works well with other B vitamins so it’s important to make sure you’re getting enough of all of them!
Vitamin B3 (Niacin)
You’ve probably heard of Niacin because it’s included in a lot of skincare. Niacin or Vitamin B3 is great for the skin and nerves as well as being effective at lowering cholesterol.
Vitamin B5 (Pantothenic Acid)
Pantothenic Acid, otherwise known as Vitamin B5 is needed for producing hormones and cholesterol in the body. These are essential for everyone and without proper support, you may find hormonal imbalances or cholesterol problems.
Vitamin B6 (Pyridoxine)
Vitamin B6 is a very important vitamin as it helps form red blood cells and also maintains good brain function. It’s also essential if you consume a lot of protein as the more you eat, the more vitamin B6 you need. If you’re a gym lover and like knocking back the protein shakes, it might be worth investigating whether or not you’re getting enough vitamin B6 and taking a supplement if you’re not getting as much as you should.
Vitamin B7 (Biotin)
Biotin is another vitamin that you will have come across in the beauty industry. Biotin is in a lot of haircare products and is one of the main supplements targeted towards women because of it’s haircare properties. It’s responsible for hair and nail health and can also help to manage blood sugar levels.
Vitamin B9 (Folate/Folic Acid)
Folate is actually responsible for DNA production, which is crazy! Because of this incredible benefit, folate, folic acid or vitamin B9 is recommended in pregnant women.
Vitamin B12 (Cyanocobalamin)
Vitamin B12 is another vitamin which is great for metabolism, red blood cells and the CNS (central nervous system). It’s also protects against certain types of anemia and can help fight fatigue and weakness because of this.
Vitamin C (Ascorbic Acid)
Ascorbic Acid is one of my favourite products to use on my skin, with such great benefits for brightening and smoothing, it also works wonders inside the body too. Vitamin C helps the body absorb Iron, maintain healthy tissue and help wound healing.
Vitamin D… everyones favourite vitamin! Of course vitamin D comes from sunshine and if you can get some sun for 15 minutes each day then you should be getting enough, however I live in the UK and we do not get 15 minutes of sun everyday! Even if we do it’s not always enough and with a lot of skincare products containing SPF, chances are we don’t have enough of it! Vitamin D is good for your skin, your mood, energy and immune system. It’s one of the most important vitamins so you should absolutely be including this in your diet and supplement regime if you don’t already!
Vitamin E is used in a lot of skincare as it’s great for both the skin and eyes. It can also help support the immune system and fight against illness and infection. Vitamin E is also essential for preventing heart disease and can lower the risk of cancer so it’s a good one to be taking if you can!
The K vitamin is essential for our blood as without it, our blood wouldn’t be able to coagulate and thicken. This is obviously very handy as otherwise we wouldn’t be able to stop bleeding if we had a cut or graze. It also helps keeps our bones healthy so that’s another great benefit.
I take a multivitamin gummy and Vitamin B12 everyday. I’ve tried to take so many vitamins over my life and really struggle to stay consistent. Since I’ve stopped taking tablets and have changed to gummies I actually have a problem stopping myself from taking too many! They’re literally exactly the same as eating sweets and are tasty and delicious! You can get so many different gummy vitamins now, with most brands offering a gummy version of their traditional vitamins. Of course, this might not be everyones cup of tea and if you’re good at taking tablets and can stay consistent then go for it! Tablets, soft gels and capsules tend to be cheaper than gummies so it’s a great way to save some money, but for me, if I don’t have the gummies I won’t remember to take them at all!
I like to take Boots vitamins as they’re really easy to get hold of when I’m shopping on the high street or if I need to go to the pharmacy. I also like Wellwoman, Vitafusion and Centrum. All of these brands can be bought during your weekly shop at places like Tesco and Sainsburys, or ordered on Amazon.
I recommend taking gummy vitamins to anyone and everyone and have noticed a difference in how I feel after taking them and my resilience to things like colds and flu so have no plans to stop taking them anytime soon!
Always ensure that you speak with a healthcare professional before taking vitamins and supplements as we’re all different and all going through different things! I have Lupus, so the supplements I take are probably a lot higher than the ratios you may need and of course, if you’re pregnant or breastfeeding the amount of vitamins and minerals you need is probably very different again – as with all humans there’s never a one size fits all!
Have a chat with your doctor and do your research and take vitamins along with a balanced lifestyle and exercise routine!