What Vitamins You Should Take

We all have a morning ritual we go through to get us on with our day. A good healthy breakfast, maybe some meditation or some yoga and a hot cup of coffee are high on the list. But a lot of forget about dietary supplements and vitamins that can complement a healthy breakfast.

Vitamin D

Vitamin D helps the body in many ways, among them is increasing the ability to retain calcium, which is good for bone health. The body naturally produces Vitamin D when it is exposed to sunlight, which is why some call it the sunshine supplement. But Vitamin D is a pro-hormone and not actually a vitamin, so the name sunshine supplement is a bit misleading. Whatever you want to call it, vitamin D is important to the human body because it helps with the absorption of calcium for healthy bones, reduces the risk of diabetes, and is though to help the body fight off influenza. Seafood and fish is good source of vitamin D.


Zinc is an important part of any supplementary diet because of its importance to the immune system. It it recommended that men get at least 11 milligrams of zinc and 9 for women. Among the man benefits of taking zinc are the activation of T-cells which is essential for the immune system, shortening of the duration of a common cold (which is why they put zinc in throat lozenges), the treatment of diarrhea, decreased risk of age-related chronic disease, and the decrease in risk of age-related macular degeneration. The best foods to get zinc are beans, animal protein, nuts, fish and wild rice. As is the case with any vitamin or supplement, taking too much can lead to nausea, vomiting, headaches or all three of the above unpleasant symptoms.


Known also as vitamin B3, niacin is an important nutrient that just about every part of the body needs to function properly. Taken as a supplement, niacin may help lower cholesterol, help manage arthritis and boost brain function among other things. Like all B vitamins, niacin helps convert food into energy by aiding enzymes, specifically NAD and NADP, two coenzymes involved in cellular metabolism. Niacin is a B vitamin that acts as an antioxidant and helps in cell signaling and DNA repair, so people people with a deficiency in niacin may suffer from headaches, fatigue, diarrhea, dementia, depression and skin problems. It can also help in the lowering of LDL cholesterol, the increase of HDL or 'good' cholesterol, and the increase Triglycerides, all of which can help to lower cholesterol. It can also help in brain function, arthritis treatment and diabetes prevention. Fish peanuts and beans are good sources of niacin.


Magnesium is a mineral, and it is essential to the proper function of hundreds of enzymes that are important to the human body, especially digestive functions. Magnesium plays a vital role in the metabolism of carbohydrate and glucose, so magnesium levels status can impact the risk of diabetes, and studies show an association of higher magnesium intake with a lower risk of diabetes. In addition, elevated levels of magnesium have been know to help with calcium metabolism, which is important to bone health, and heart health and the reduction of calcification in the arteries. Foods rich in magnesium include nuts, beans, bananas and brown rice.


While fiber might not sound like a vitamin or supplement in the tradition sense, it is important to have lots of it, which is why is it on this list. Dietary fiber is a non-digestible carbohydrate found in foods, and is split into two types, soluble (dissolves in water) and non-soluble. Not all fiber is useful in digestion, and technically fiber refers to a diverse group of carbohydrates that humans cannot digest. In digestion, lots of different types of bacteria called 'gut flora' live in the 'gut', and are beneficial to digestion and overall health. Just like any other organism, bacteria need to eat to get energy to survive and function. This is the most important reason that (some) dietary fibers are important for health. They feed the "good" bacteria in the intestine. In layman's terms, you need fiber to avoid constipation, so make sure you get plenty of it in foods like broccoli, brussels sprouts, beets and carrots.

Amino Acids

Of the nine essential amino acids, three are called the branched-chain amino acids (BCAAs): leucine, isoleucine and valine, where “branched-chain” refers to the chemical structure of BCAAs found in protein-rich foods such as eggs, meat and dairy products. As a dietary supplement sold primarily in powder form. Amino acids are helpful in the growth of muscle mass, the decrease in muscle soreness, reduction in exercise fatigue, and helpful in liver health and function. Good sources of amino acids are eggs, whey protein powder, soy protein powder, salmon, chicken and beef.

Always consult a doctor of dietician before taking new dietary supplements