What vitamins should I drink daily?

While individual vitamin needs vary based on factors like age, sex, health conditions, and lifestyle, here are some essential vitamins and minerals that many people benefit from including in their daily diet:

1. Vitamin A:
   • Supports vision, skin health, and the immune system.
   • Found in sweet potatoes, carrots, spinach, kale, and dairy products.
2. Vitamin C:
   • Boosts the immune system and aids in collagen production for skin health.
   • Found in citrus fruits, strawberries, bell peppers, and broccoli.
3. Vitamin D:
   • Essential for bone health, immune function, and mood regulation.
   • Sun exposure, fatty fish, fortified dairy products, and supplements can be sources.
4. Vitamin E:
   • Acts as an antioxidant, promoting skin health and protecting cells.
   • Found in nuts, seeds, spinach, and vegetable oils.
5. Vitamin K:
   • Supports blood clotting and bone health.
   • Found in leafy green vegetables, broccoli, and soybeans.
6. B Vitamins (B6, B12, Folate, Niacin, Riboflavin, Thiamine):
   • Play a role in energy metabolism, brain function, and red blood cell formation.
   • Found in whole grains, meat, poultry, fish, dairy products, and leafy greens.
7. Calcium:
   • Vital for bone health and muscle function.
   • Found in dairy products, leafy greens, and fortified plant-based milk.
8. Iron:
   • Essential for transporting oxygen in the blood and preventing anemia.
   • Found in lean meats, beans, lentils, and iron-fortified cereals.
9. Magnesium:
   • Supports muscle and nerve function, energy production, and bone health.
   • Found in nuts, seeds, whole grains, and leafy greens.
10. Zinc:
    • Essential for immune function, wound healing, and DNA synthesis.
    • Found in meat, dairy, nuts, and whole grains.

It’s essential to note that obtaining vitamins and minerals through a well-balanced diet is generally preferred. However, some people may benefit from supplements, especially if they have specific dietary restrictions, deficiencies, or health conditions. Before starting any new supplement regimen, it’s advisable to consult with a healthcare professional to ensure that it aligns with your individual needs and health goals.