Multivitamins that do work:
Use a Multivitamin with natural active vitamins and minerals. These are more effective and do not have the side effects that the cheap forms have. Order your active Multivitamin here.
15 Vitamins our body needs every day:
Vitamin A is a fat-soluble vitamin that we can make ourselves to a limited extent from beta-carotene. However, it is recommended that we also take in a small amount of preformed vitamin A.
All B vitamins are also available separately but in most cases a good vitamin B complex is much more convenient to use.
Vitamin C (ascorbic acid), a water-soluble vitamin, is primarily important for good immunity. It also ensures healthy bones, teeth, skin and blood vessels.
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Vitamin D is one of the most important vitamins. But most of the vitamin D products available contain far too little vitamin D. 10 or 20 mcg (400 or 800 IU) per day is very little.
Vitamin E is not a single substance, but in nature and in our diet, it consists of four tocopherols and four tocotrienols (tocopherols and tocotrienols in English). This is also called the vitamin E complex.
Vitamin K1 is most commonly found in our diet, but Vitamin K2 is more effective. K2 also stays in our body significantly longer than K1. Vitamin K2 is very safe and suitable for daily use.
When vitamin D and vitamin K are imbalanced, calcium can precipitate in blood vessels instead of bones. Which can lead to arteriosclerosis and osteoporosis. So vitamin D and K in combination are not only good for strong bones, but also contribute to healthy heart and blood vessels.
Vitamin B1, also known as Thiamine, supports proper functioning of the nervous system in part because it can promote the transmission of impulses between cells, such as in muscles. Thiamine contributes to memory and is good for the heart.
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Vitamin B2 (riboflavin) is a water-soluble vitamin that is not stored in the body. Its yellow pigmentation causes a bright yellow color of urine when the ingested riboflavin is excreted.
There are three forms of vitamin B3 found in our diet: the animal form niacinamide, or also known as nicotinamide. The plant form niacin, also known as nicotinic acid. And the third form nicotinamide riboside. This form, unfortunately, is the least common.
Vitamin B5 contributes to normal energy-generating metabolism, to the reduction of fatigue, to normal mental performance and supports in stressful situations.
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When you want to take vitamin B6 do so in the natural form P5P. Virtually all multi's and loose vitamin B6 supplements sold in supermarkets, drugstores and pharmacies contain a non-natural form of vitamin B6. This form is called pyridoxine HCl.
Vitamin B12 is an essential vitamin for humans that plays a role in the production of red blood cells and proper functioning of the nervous system. B12 occurs in several forms of which the nature-identical methylcobalamin is by far the best and most active form.
5-methyltetrahydrofolate (the full name of methylfolate / 5-MTHF) is the natural form of folic acid. This form is more active and very safe. Methylfolate is better than standard folic acid in all situations. And especially before and during pregnancy.
Biotin is a vitamin that performs many functions in our bodies, but as a supplement it is by far the most commonly used because of its positive influence on our hair.
Buy all your Vitamins through this page: Best Multivitamin or loose vitamin supplements to supplement. Or first read more about:
Applications
Depending on your specific situation or symptoms, supplementing certain vitamins and minerals may be recommended be:
- In cases of fatigue: Vitamins B2, B3, B5, B6, folic acid, B12 and vitamin C are essential. Also, iron or magnesium deficiency can cause fatigue symptoms. In persistent fatigue, it is advisable to consult a physician.
- For hair: For maintaining strong and shining hair vitamins A and B, and minerals such as zinc, selenium, iron and copper can offer support. Use a multivitamin with active vitamins and easily absorbable minerals.
- During pregnancy: All vitamins are important, but especially especially folic acid and vitamin D. Folic acid promotes healthy baby development, while vitamin D contributes to the development of strong bones and teeth.
- For vegetarians and veganists: Vegetarians often need a supplementation of vitamin B12. Vegans should additionally watch their intake of protein, iron, vitamin B1 and B12. Vitamin B12 supplements are recommended for both groups.
- For the immune system: Adequate intake of vitamin C, A, B6, folic acid, B12, D and E, and minerals such as zinc, iron, copper and selenium has a positive impact on the immune system. In case of deficiencies, such as vitamin D in winter, supplements can help.
What vitamins do I need?
| Name | Main Functions | Sources |
| Fat-soluble vitamins | ||
| Vitamin A (retinol) |
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| Vitamin D (cholecalciferol) |
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| Vitamin E (tocopherols) |
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| Vitamin K (menaquinone) |
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| Water-soluble vitamins | ||
| Vitamin B1 (thiamine) |
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| Vitamin B2 (riboflavin) |
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| Vitamin B3 (niacin) |
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| Vitamin B5 (pantothenic acid) |
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| Vitamin B6 (pyridoxine) |
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| Biotin (vitamin B8) |
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| Folate (vitamin B11) |
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| Vitamin B12 (cobalamin) |
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| Vitamin C (ascorbic acid) |
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What are vitamins?
Vitamins, derived from the Latin words "vitae" (from life) and "amine" (protein), are essential organic compounds, also called micronutrients. Although the name "life protein" suggests that they are always proteins, this is a misnomer. They are simply all organic compounds that we cannot make ourselves and therefore must ingest through our diet.
Energy | Fatigue
Vitamins are critical to our health, growth, and overall proper functioning of our bodies. They do not provide energy themselves, but are needed to efficiently release energy from our food.
Without these substances, we cannot exist, and if we don't get enough of them, we quickly start to feel lethargic and sick. But because we don't always get enough vitamins from our food, it's important to supplement it in some other way. For example with multivitamins, extra folic acid and vitamins D and K.
Healthy and Fit
These micronutrients are found in both plant and animal products and range in quantity from a few micrograms to tens of milligrams per serving. For healthy people who eat almost only unprocessed eat foods, taking extra vitamins is not necessarily necessary. But if you don't eat as varied a diet or you are already not that fit, then you do need your vitamins.
Quality Vitamin Pills
The difference in quality between dietary supplements can be very large. Multivitamins, especially the inexpensive ones, often contain often inactive compounds that are less effective and also have a much higher chance of side effects.
In addition, synthetic dyes are often added to make the tablets look nicer. Especially the brands known from TV are guilty of this. You know them, those shiny bright red tablets.
Ability to generate vitamins
Although the human body has limited ability to make some vitamins - such as vitamin K in the gut and conversion of provitamins such as A (carotenoids) and D in the skin under the influence of sunlight, and niacin from the amino acid tryptophan - we are largely dependent on our diet for our daily vitamin needs. That means it is much needed to eat a variety of foods.
There are a total of 13 substances categorized as vitamins, ranging from Vitamin A to K. Of particular note is that Vitamin A, Vitamin C and Vitamin E are considered antioxidants.
Vegetarians - vegans - little sunlight exposure
Many people, including vegetarians, vegans, and those who do not get enough exposure to sunlight, need to carefully monitor their vitamin intake and possibly consider supplements, such as vitamin B12, vitamin D, magnesium en zinc, to prevent deficiencies and keep their health optimal.
Vitamin D
Vitamin D, also called the sunshine vitamin, is a crucial vitamin for our body. It is produced in the skin produced when it is exposed to ultraviolet light.
In the summer months, specifically between 11 a.m. and 4 p.m., when the sun is at its highest, our bodies can produce more than 250 mcg of vitamin D per day, provided we are adequately exposed to the sun. However, outside of these hours and especially in winter, UV-B radiation is insufficient for vitamin D production in the skin. As a result, during these periods mainly depend on diet and supplements.
Multivitamin
Multivitamins provide a combination of (all) essential vitamins and minerals, which are essential for a healthy body and provide extra care for skin and hair. Swallowing individual vitamins can be complex and impractical be. In contrast, a good multivitamin offers a complete package of different vitamins tailored to various needs such as age and gender.
Water-soluble and Fat-soluble Vitamins
Vitamins are essential micronutrients needed by the body for various biological processes. They can be classified into two main categories: water-soluble and fat-soluble vitamins.
Water-soluble vitamins, such as vitamin C and the B vitamins, dissolve in water. This means they are not stored be stored in the body. Excess amounts are usually excreted through the urine. Vitamins that are fat soluble, such as vitamin A, D, E and K, are stored in the body's fatty tissues and in the liver.
Not safer or more unsafe
There is a common misconception that water-soluble vitamins are inherently safer than fat-soluble vitamins because excess amounts are more easily excreted. However, this claim is unfounded. The safety of a vitamin in high doses depends on the specific vitamin itself, rather than whether it is water- or fat-soluble. Some water-soluble vitamins can have toxic effects in high doses just as well, as can some fat-soluble vitamins.
It is therefore essential to realize that the type of solubility of a vitamin says little about its safety in the event of overdose or long-term use of high doses.
Recommended Daily Allowance (RDA)
The RDA (Recommended Daily Allowance) and RI (Reference Intake) are guidelines that indicate how much of a particular nutrient the average person needs daily. These values have been established to prevent deficiencies and related diseases. For example, the RDA for vitamin C is based on the amount needed needed to prevent scurvy, a disease caused by a deficiency of this vitamin.
It is important to understand that the RDA focuses on preventing diseases caused by nutritional deficiencies and not necessarily on what is needed for optimal health. Many nutrition experts and health professionals argue that the need for certain nutrients for optimal health and well-being are higher than the current RDA or RI.
Written by: Wouter Olthof
Reviewed by: Liesbeth Thoen
Updated: August 10, 2023