Vitamins are essential substances that your body needs in small amounts to function properly. They help with immunity, energy production, blood clotting, bone strength, vision, and much more. Your body cannot make most vitamins, so you have to get them from food or, in some cases, supplements.
The best way to cover your vitamin needs is to eat a varied diet that regularly includes:
- Fruits and vegetables of many colors
- Whole grains
- Lean proteins such as fish, poultry, eggs, beans, or tofu
- Dairy or fortified plant milks
- Healthy fats from nuts, seeds, and plant oils
People who skip entire food groups, have limited appetites, or follow very restrictive diets are more likely to fall short on certain vitamins. For example, vegans need reliable sources of vitamin B12, and people who rarely get sunlight might need vitamin D support. Older adults sometimes have difficulty absorbing vitamin B12 from food.
A basic multivitamin can be helpful for some people, but it is not a substitute for a healthy diet. Taking large doses of single vitamins “just in case” can sometimes do more harm than good, so it is wise to talk with a healthcare provider before starting high dose supplements.
Signs of vitamin problems can be subtle, such as fatigue, frequent infections, or brittle hair and nails. If you are concerned, your doctor can order blood tests to check for specific deficiencies and guide you on safe corrections.
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