Vitamins You Should Be Taking to Look and Feel Great


Minerals and vitamins are essential. Without them, it would not be possible to think or breathe or digest food. The odds are good that you aren’t receiving enough of the good stuff. Learning what’s needed is tricky business.



When it comes to health, the symptoms associated with a lack of a certain vitamin or mineral, do not mean that super-dosing it will create the opposite effect. For example, iron deficiency anemia is associated with fatigue. But, if you take a huge amount of extra iron, you will not get boundless energy. You get constipation! 

Two recent studies have found that men (but not women) taking very high doses of B6 and B12 were 2 - 4 times more likely to develop lung cancer. All vitamins should be taken in low doses. And the best way to do so is by eating fresh, natural foods.


Here are some guidelines.


Vitamin A

This antioxidant improves vision, boosts immune systems, reduces heart disease risk, and might slow the skin aging process down. However, it may be toxic in larger doses. Stick to the proper amount. 

Want a supplement? It is better to get vitamin A from a beta-carotene source, like a cup of sliced cantaloupe or a large carrot.


Vitamin B

There are eight B vitamins which assist in maintaining metabolism, muscle tone, and mental clarity. More important for women is folic acid (B9). It guards against congenital disabilities and cancer, and keeps red blood cells healthy.

Want a supplement? Probably not, especially if you consume grains. Just a cup of the majority of fortified breakfast cereals has all of the day-to-day B needed. Additional options: beans, asparagus, and bread with whole grains.


Vitamin C

In spite of its reputation as a cold fighter, vitamin C never has been shown to cure or prevent the sniffles. However, this antioxidant is thought to boost the immune system. It may also aid in preventing heart disease, eye illnesses, and prenatal problems. It also fends off wrinkles and is associated with faster wound healing.

Want a supplement? No, so long as you consume vibrant vegetables and citrus fruits. One orange is packed with almost all your daily vitamin C. So is one cup of broccoli or one red pepper.


Vitamin D

Doctors think vitamin D can significantly decrease the risk of breast cancer, and it might protect against diabetes and ovarian and liver cancer.

Want a supplement? More than likely. Salmon, orange juice, and milk contain small quantities of vitamin D, yet nowhere near enough.



This mineral powers lots of connections in the nervous system and muscles, and helps build strong teeth.

Want a supplement? Yes. Cheese, milk, and yogurt pack calcium, yet not an ideal quantity.



Too little iron might spell a weakened immune system, as well as anemia.

Want a supplement? It’s possible to get your fill of iron from only one a cup breakfast cereal.


Make sure that you’re getting all of these vitamins in your diet or through supplements to stay feeling and looking healthy.