November 2025

Key takeaways 

• Daily essential vitamins and minerals are crucial for supporting your body’s growth, immune function, and overall wellness.
• Vitamins like Vitamin A, D, and E play key roles in lung health, bone strength, and protecting cells from free radicals.
• If you’re wondering how long it takes for vitamins to start working, water-soluble vitamins like Vitamin C absorb quickly, while fat-soluble vitamins like Vitamin D may take weeks or months to show noticeable benefits.
• For those seeking vitamins for wellness, options like Vitamin E and Zinc support immune health, while vitamins with calcium and vitamin D promote strong bones.

Along with other nutrients, such as proteins, carbohydrates and dietary fats, daily essential vitamins and minerals help our body to grow and thrive. Each of these 10 essential vitamins and minerals plays a different role in our overall health. Most of us get what we need in our daily diets, with different foods providing different vitamins and minerals, according to the National Institutes of Health’s Dietary Supplements fact sheets. However, some people may have conditions that require vitamin or mineral supplementation in addition to what they get through their normal diet.

Vitamin A

Vitamin A keeps your heart, lungs, liver and other organs working properly. Also called beta-carotene, it’s important for reproductive, vision, immune system, and respiratory health, making it a great option if you’re looking for a vitamin for lung health.

You can get vitamin A from beef liver, salmon, broccoli, carrots, squash, green leafy vegetables, cantaloupe, apricots, mangoes, dairy products, and fortified cereals.

Vitamin B

There are eight different essential B vitamins — B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12(cobalamin).

They all help convert carbohydrates, fats, and proteins into energy. Several B vitamins are also necessary for cell development, growth, and function.

You may need more B vitamins if you’re elderly, have had gastrointestinal surgery, have a gastrointestinal disorder, or if you abuse alcohol. Women who are pregnant, breastfeeding, or plan to become pregnant may need more B vitamins, particularly folate, which has been shown to prevent birth defects, according to the American Pregnancy Association. Up to 15 percent of people are deficient in B12. You may also need more B12 if you have pernicious anemia or are a vegan or vegetarian.

You can get vitamin B from meat, poultry, fish, organ meats, eggs, legumes, seeds, nuts, whole grains, and fortified cereals, breads, and pastas.

Vitamin C

Also known as ascorbic acid, vitamin C boosts the immune system and increases iron absorption from plant-based foods and supplements. Since it’s an antioxidant, vitamin C protects our cells from damaging free radicals. It also aids in wound healing by helping our body produce collagen.

If you smoke, you need 35 more mg of vitamin C per day than non-smokers because it takes more vitamin C for your body to repair the cell damage caused by free radicals in tobacco smoke.

You can get vitamin C from citrus fruits and juices, kiwi fruit, red and green peppers, strawberries, cantaloupe, broccoli, brussels sprouts, tomatoes, tomato juice and baked potatoes (cooking it this way, with the skin on, retains the folate, B6 and vitamin C.)

Vitamin D

Vitamin D builds strong bones by helping our body absorb calcium from food and supplements. This makes it particularly important for individuals with arthritis, as it supports joint and bone health. It also boosts the functioning of the immune system.

People who avoid the sun or use sunscreen — all smart precautions for skin cancer prevention — may need supplements, as well as people with a malabsorption disorder where the body has difficulty absorbing nutrients (such as Crohn’s or celiac disease).

Vitamin D isn’t found naturally in many foods. Known as the “sunshine vitamin,” most of the vitamin D our body gets is absorbed from the sun through our skin. Foods with vitamin D include salmon, tuna, mackerel, beef liver, egg yolks, mushrooms, and fortified dairy, nut milks and cereals.

For those looking for vitamins with calcium and vitamin D, fortified dairy products and supplements are excellent options.

Vitamin E

Vitamin E protects our cells from free radicals, boosts our immune system, and helps prevent blood clots. It’s also a great option for those seeking vitamins for wellness, as it supports overall health.

You can get vitamin E from sunflower, safflower and wheatgerm oils, sunflower seeds, almonds, peanuts, spinach, Swiss chard, avocados and butternut squash.

Vitamin K

Vitamin K is necessary for blood clotting and healthy bones. You may need more vitamin K if you have had bariatric surgery to lose weight or have a malabsorption disorder.

You can get vitamin K from spinach, kale, lettuce, broccoli, soybeans, blueberries, figs, meat, cheese, eggs, and vegetable oils.

Calcium

Calcium builds strong bones and teeth. It’s also necessary for muscle movement, nerve communication, and blood circulation.

You may need more calcium if you’re elderly, have osteoporosis, or have a malabsorption disorder.

You can get calcium from milk, yogurt, cheese, kale, broccoli, Chinese cabbage, fortified cereals, breads, and juices, which are often paired with vitamins with calcium and vitamin D for added bone health benefits.

Iron

Iron is necessary for the production of hemoglobin, which carries oxygen in the blood. It also helps produce certain hormones. You may need more iron if you’re pregnant, have heavy menstrual periods, or have a malabsorption disorder.

You can get iron from lean meat, seafood, poultry, iron-fortified cereals and breads, white beans, lentils, spinach, kidney beans, peas, and nuts.

Magnesium

Magnesium is another essential vitamin for wellness, playing a vital role in more than 300 biochemical reactions in the body. It helps maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. Magnesium also helps regulate blood glucose levels and aids in the production of energy and protein.

You may need more magnesium if you have a malabsorption disorder, poorly controlled diabetes, or chronic alcoholism.

You can get magnesium from almonds, spinach, cashews, peanuts, beans, potatoes, brown rice, dairy products, oats, chicken, beef, and broccoli.

Zinc

Zinc is necessary for the immune system to work properly. It also plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is also needed for the sense of smell and taste.

You may need more zinc if you have a malabsorption disorder, chronic liver or kidney disease, or are vegetarian.

You can get zinc from oysters, red meat, poultry, seafood, fortified cereals, beans, nuts, whole grains, and dairy products and is considered one of the key vitamins for wellness.

If you have questions about supplements, reach out to your pharmacist for personalized advice. Some vitamins, like Vitamin E, can be dangerous in high doses, and others may interact negatively with medications or medical treatments. Always consult a healthcare professional before starting a new supplement regimen.