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The #1 Healthiest Vitamin to Take Every Day, Says Science

Five vitamins that are healthy to take, according to experts. 
FACT CHECKED BY Emilia Paluszek

A diet lacking in nutritional value can cause a vitamin deficiency, which can lead to issues like bleeding gums, mouth sores, poor night vision and more. Taking vitamins can give our body the boost it needs to perform and stay healthy. Eat This, Not That! Health talked with Reda Elmardi, a Registered Dietician, Certified Nutritionist, Certified Strength and Conditioning Specialist Trainer and owner of who explained what the best vitamins are to take and why. That said, to ensure you're choosing the right supplements, make sure to speak with your physician first to determine what's best for you. Read on—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.


Why Should People Take Vitamins?

Shot of woman nutritionist doctor writes the medical prescription for a correct diet on a desk with fruits, pills and supplements.

Elmardi lists reasons why people should take vitamins and says,

  • "To keep your body healthy Vitamins are necessary for the proper functioning of our bodies. They help us maintain good health and prevent disease. Without them, we would not be able to function properly.
  • To stay young. Aging can cause many problems including wrinkles, gray hair, poor memory, and even death. Vitamins play a role in preventing these issues from occurring.
  • To feel better. Many people suffer from depression, anxiety, stress, and other mental illnesses. These conditions can be treated with vitamins."

What Should People be Careful of When Taking Supplements?

Woman taking supplements.

Elmardi warns, "Supplements are not regulated like pharmaceuticals. The FDA has no authority over supplements. This means that they can make any claims they want about their products. They cannot legally claim that a product treats, cures, prevents or alleviates disease." Also: "Supplement companies may use terms like 'natural' or 'all-natural' without defining what those words mean. This is misleading at best. There is no standard definition for these terms. Some companies use them to imply that their products are safer than other products, but this is simply not true." In addition, Elmardi explains, "Some supplements have been shown to cause side effects. There are many studies showing that some supplements do not work, or even harm people. However, this does not necessarily mean that all supplements are bad. Just because something works for someone else doesn't mean it's going to work for you."


Vitamin A

vitamins and supplements

Elmardi states, "Vitamin A is a fat-soluble vitamin that plays a role in maintaining healthy eyesight and skin. It is also needed for proper bone formation and maintenance. In addition, it helps prevent infections and aids in wound healing. It is best to get your daily requirement of vitamin A through foods like carrots, sweet potatoes, spinach, kale, broccoli, cantaloupe, mangoes, apricots, peaches, papaya, and tomatoes. You should also take a supplement if you do not eat enough of these foods."

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Vitamin B6

vitamin d

"Vitamin B6 is a water-soluble vitamin that is necessary for normal nerve function and red blood cell production," Elmardi shares. "It is also involved in protein synthesis and DNA replication. Vitamin B6 helps your body produce serotonin, dopamine, norepinephrine, epinephrine, and other neurotransmitters that are responsible for mood regulation. Serotonin is known to regulate sleep patterns, appetite, and energy levels. Dopamine is associated with motivation, pleasure, and reward-seeking behaviors. Norepinephrine is involved in stress responses, heart rate, blood pressure, and arousal. Epinephrine is linked to adrenaline production and can increase alertness."


Vitamin C

Smiling young lady looking at her vitamins

Elmardi explains, "Vitamin C is a water-soluble vitamin that plays a role in many metabolic processes. It helps maintain healthy connective tissue and bones, aids in the formation of collagen and supports the immune system. Vitamin C is also necessary for the production of carnitine, a substance that transports fatty acids into mitochondria where they are used for energy production."

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Vitamin D

woman taking vitamin D3

"Vitamin D is a fat-soluble vitamin that helps regulate calcium levels in your body," says Elmardi. "Calcium is necessary for bone health and muscle contraction. Vitamin D is produced naturally from sun exposure, but many people do not get enough sunlight due to their lifestyle choices. This can lead to low levels of vitamin D in the body."


Vitamin E

young woman taking pill
Shutterstock / New Africa

Elmardi states, "Vitamin E is an antioxidant that protects cells from damage caused by free radicals. Free radicals are unstable molecules that can cause cellular damage if they become too abundant. They are produced naturally by our bodies through normal metabolic processes, but excessive amounts can lead to oxidative stress. Oxidative stress occurs when the body produces more free radicals than it can handle, causing damage to healthy cells. This damage may result in cancer, heart disease, diabetes, Alzheimer's Disease, Parkinson's Disease, and other diseases."

Heather Newgen
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications. Read more about Heather