A Top 10 List of Vitamins and Supplements (And Why You Should Be Taking Them)

Deciding which vitamins and supplements to take can be tricky. Sure, you probably know that calcium makes for strong bones and fish oil manages heart disease. But those basic vitamins won't cover every base; our bodies need all sorts of nutrients that will promote general health and prevent specific illnesses down the road. Check out our top ten list of vitamins and supplements to appropriately stock your medicine cabinet.

1. Vitamin B12

What it is: Cobalamin
Found in: beef, poultry, or eggs
Benefits: essential for healthy brain function, boosts both mood and the immune system
Recommended daily intake for adults: 2.4 mcg

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2. Vitamin D

What it is: Calciferol
Found in: produced by the body in response to skin being exposed to sunlight, fish, fish liver oils, and egg yolk
Benefits: normal growth and development of bones and teeth
Recommended daily intake for adults: 10–20 mcg

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3. Vitamin E

What it is: Tocopherol
Found in: leafy, green vegetables, almonds, sunflower seeds, olives, blueberries, most nuts and seeds, tomatoes, avocado
Benefits: builds up the immune system, maintains healthy eyes and skin
Recommended daily intake for adults: 15 mg

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4. Vitamin B1

What it is: Thiamin
Found in: sunflower seeds, asparagus, lettuce, mushrooms, black beans, lentils, spinach, peas, pinto beans, lima beans, eggplant, brussel sprouts, tomatoes, tuna, whole wheat, soybeans
Benefits: plays a critical role in energy metabolism and the development and function of cells
Recommended daily intake for adults: 1.1-1.2 mg

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5. Vitamin A

What it is: Retinoids
Found in: carrots, sweet potato, pumpkin, green leafy vegetables, squash, cantaloupe, bell pepper, beef, eggs, peaches
Benefits: vital for bone growth, reproduction, and immune system health
Recommended daily intake for adults: 700 mcg for women; 900 mcg for men

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6. Vitamin C

What it is: Ascorbic acid
Found in: fruits and vegetables
Benefits: helps the body form, maintains connective tissue, including bones, blood vessels, and skin
Recommended daily intake for adults: 75 mg for women; 90 mg for men

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7. Vitamin H

What it is: Biotin
Found in: Green leafy vegetables, most nuts, whole grain breads, avocado, raspberries, cauliflower, carrots, papaya, banana, salmon, eggs
Benefits: needed for healthy skin, hair, eyes, and liver
Recommended daily intake for adults: 30-100 mcg

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8. Vitamin B9

What it is: Folic acid
Found in: asparagus, broccoli, brussel sprouts, citrus fruits, black-eyed peas, spinach, beans, whole grains, baked beans, green peas, avocado, peanuts, lettuce, banana, papaya
Benefits: prevention of heart disorders, stroke, cancer, and birth defects during pregnancy
Recommended daily intake for adults: 400 mcg

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9. Vitamin B6

What it is: Pyridoxine
Found in: whole wheat, brown rice, green leafy vegetables, sunflower seeds, potato, garbanzo beans, banana, trout, spinach, tomatoes, avocado, walnuts, peanut butter, tuna, salmon, lima beans, bell peppers, chicken
Benefits: plays a role in major functions like movement, memory, energy expenditure and blood flow
Recommended daily intake for adults: 1.3-1.7 mg

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10. Vitamin B2

What it is: Riboflavin
Found in: Almonds, soybeans, tempeh, mushrooms, spinach, whole wheat, yogurt, mackerel, eggs, liver
Benefits: produces energy for the body, help the nervous system function properly, fights free radicals, prevents aging and bad health conditions like heart disease and cancer
Recommended daily intake for adults: 1.1-1.3 mg

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