What are the main vitamins? We explain!
While all vitamins are important for your health, there are also some of the most important vitamins that you should definitely not miss in your daily diet. These vitamins ensure that you get through the day healthy and strong, even when you don't feel well during a day. To give you a better idea of what these most important vitamins are, we have made a list for you.
In this article we look at the most important vitamins and minerals. We also explain why these are so important and what they do in your body.
The content of this article is based on scientific publications and was written in collaboration with medical specialists/nutritionists.
What are the main vitamins?
When you have a varied diet and eat enough vegetables, you probably get all the vitamins you need. Still, some people choose to take supplements to support their daily needs. There are hundreds of brands with all kinds of vitamins and minerals, but there are really only a few main vitamins that you should not miss. We have listed them for you.
1. Vitamin D
Vitamin D is not only found in animal milk products, but also in green leafy vegetables and in sunlight. It helps you absorb calcium into your body and gives your immune system a boost. Too little vitamin D can lead to brittle bones, hair loss and fatigue. Because our jobs and dark winters can ensure that we do not get enough vitamin D, it is useful to take vitamin D supplements where necessary.
Without calcium, vitamin D has little effect. You need calcium to support your bones and teeth. It also helps protect and function of your nerves. Today we consume less calcium than in the past, so it is wise to keep an eye on your calcium level to see if you are getting enough.
3. Key Vitamins: Iron
Iron is very multifunctional. Not only does it help transport oxygen through your blood, but it also gives you more energy and helps your brain function better. If you exercise a lot, are menstruating, are pregnant, or are still growing, your body may be deficient in iron. You would prefer to prevent this, which is why it is important to eat sufficient food with iron or by taking supplements.
Magnesium not only helps to relax and relieve anxiety symptoms, but it also helps your sleep and helps your nerves to function better. It is therefore almost indispensable in our diet. However, it is very rare in our diet. It is therefore important to eat enough nuts, tofu or spinach.
5. Folic Acid
Whether you're trying to conceive or just want to get enough of this vitamin, folic acid is very important for our health. In pregnant people, this vitamin can help to ensure successful and healthy conception. In addition, it has an anti-inflammatory effect and can even reduce symptoms of depression. Folic acid supports the production of red blood cells and helps your nerves to function better. Especially women need enough of this vitamin.
6. Key Vitamins: Vitamin B12
One of the most important vitamins for our energy is vitamin B12. This vitamin is indispensable in our diet. Yet quite a few people have a deficiency of this, which makes it extra important to get enough vitamin B12 from your diet or from supplements. Because vitamin B12 is mainly in the soil, we do not get it that much. That is why it is often added to processed products, such as meat, milk, cheese and nutritional yeast. You can also get vitamin B12 from supplements.
Finally, we have zinc. Although this mineral is mentioned less often, it is very important. It helps to convert proteins, carbohydrates and fats into energy. It also boosts our immune system. Especially the elderly and people who experience a lot of stress have a greater chance of a zinc deficiency. You can get zinc from seafood, grains, nuts and from supplements.
When do I need the most important vitamins?
When you eat a varied diet and drink enough, you get almost all the vitamins your body needs. However, it may be the case that your body has more difficulty absorbing certain substances, such as when you have an intestinal disorder or an eating disorder. Also young children, the elderly and pregnant people often need more vitamins and minerals to stay healthy. In that case, it is wise to use supplements.
Do you want to know which most important vitamins and minerals you need? Then you can have a blood test done by your doctor. They will then tell you what to look out for and which supplements are best for you.