The ingredients that every multivitamin must have

Vitamin D

Vitamin D helps our bodies absorb calcium, which is important to bone health. The risk of getting inadequate vitamin D could be very serious.

  • Increase your chances of becoming sick
  • The chances that you will experience back and bone pain
  • Hair and bone loss

It is technically possible to get your daily vitamin D by spending 15 minutes in sunlight in direct light, however more than 40 percent of Americans don’t. Vitamin D is hard to get for those who live in cold regions, work 9-5, and apply sunscreen (which hinders vitamin synthesis). Taub-Dix suggests including the ingredient in the multivitamin you take.


Magnesium should be consumed in food or as a supplement. Lerman states that magnesium is important to our bone health as well as energy production. Magnesium deficiencies are not the result of a deficiency in magnesium-rich foods. It is possible to consume more spinach, artichoke, and soybeans prior to turning to supplements.


More than 40 percent of the U.S. population doesn’t receive enough calcium. This means they aren’t getting enough calcium from their diet to maintain solid bone and teeth. Women are more likely to lose bone density sooner than men, which is why getting enough calcium right away is the best way to protect yourself nutritionally.


Lerman states that zinc is likely to be lower in seniors and those who experience a lot stress. Which, (hello!) Everyone. It is logical. Zinc aids in strengthening our immune system. It is an aid in healing wounds.


Lerman recommends that iron be included in the multivitamin. However, not everyone requires the same amount. Iron has many benefits, including:

  • Energization
  • Increased energy
  • Improved brain function
  • Healthy red blood cells

Red meat eaters are more likely to get sufficient iron. However, certain situations like puberty, menstruation, and pregnancy can affect the much iron you require. Iron is essential during times of rapid growth. Even if vegetarians or vegans don’t consume iron-rich foods, they might need to make sure that their multivitamins are iron-rich.


Folate (or folic acid) is best known for its role in helping the development of fetuses and for preventing birth defects. This ingredient is essential for anyone who wants to develop your nails or combat depression but it isn’t common in multivitamins which is why you should ask for it specifically when you visit a supplement store on your vitamin run.

Vitamin B-12

The B vitamin complex is akin to an eight-man factory. It’s made up of eight dedicated workers who work together to supply the body with energy by breaking down micronutrients (fats and proteins) that we consume. Each has its own function.

Lerman says that specifically, vitamin B-12 is responsible for keeping the body’s nerve and blood cells healthy and assists in the creation of DNA, which is the genetic material that is found in all cells. Vegans and vampires are more susceptible to vitamin B-12 deficiencies because of the fact that the majority of food sources are animal-based like poultry, meat, eggs, and fish.

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