Wondering which vitamins you should take to meet your body's needs? With so many dietary supplements available, it is easy to feel confused and unsure which ones are right for you. However, the answer is not the same for everyone. It depends on your diet, health status and individual needs, as not everyone needs vitamin supplements.

Which Vitamins Should We Take Every Day?

Your body needs vitamins every day to function normally. However, this does not mean that you need to take supplements daily. A balanced and varied diet is the foundation for meeting your nutritional needs. In some cases, additional supplementation may be necessary, for example, when you exclude entire food groups, have an absorption problem, or take certain medications that affect the absorption or metabolism of nutrients.

Vitamins are divided into two main categories:

Fat-soluble vitamins (A, D, E and K): These are absorbed alongside dietary fats and can be stored in the body. Excessive intake of some of these vitamins, particularly through supplements, may cause unwanted side effects.

Water-soluble vitamins (vitamin C and the B-complex vitamins): Most are not stored in large amounts, and excess quantities are often excreted through urine. However, this does not mean that taking them in high doses is always harmless. Vitamin B12, for example, can be stored in the body.

Five Vitamins Worth Knowing About and Their Role in Your Health

Vitamin A: For Vision and the Immune System

Vitamin A contributes to normal vision, immune system function and the maintenance of healthy skin and mucous membranes. You can find it in foods such as eggs and dairy products. Meanwhile, vegetables such as carrots and sweet potatoes provide beta-carotene, which the body can convert into vitamin A.

Vitamin C: For the Immune System and Collagen Formation

Vitamin C contributes to the normal function of the immune system and collagen formation, while also helping the body absorb iron from plant-based sources. Good sources include citrus fruits, kiwi, peppers, strawberries and broccoli. Adequate intake is important, but taking additional amounts does not guarantee that you will avoid infections.

Learn more: Vitamin C: The Key to Health and Wellbeing

Vitamin D: For Bones, Muscles and the Immune System

Vitamin D contributes to calcium absorption, the maintenance of normal bones, normal muscle function and the normal function of the immune system. It is produced in the skin with the help of sunlight and is found in foods such as oily fish and egg yolks. Whether you need a supplement depends on your individual needs and the assessment of a healthcare professional.

Vitamin B12: For the Nervous System and Red Blood Cells

Vitamin B12 is essential for the normal functioning of the nervous system, red blood cell formation and DNA synthesis. It is found mainly in animal-derived foods such as meat, fish, eggs and dairy products. People following a strict plant-based diet need to ensure adequate intake through fortified foods or supplements. Extra attention may also be necessary for people with absorption problems or those taking certain medications that can affect vitamin B12 levels.

Folic Acid (Vitamin B9): For Cell Division

Folic acid is the form of vitamin B9 commonly used in supplements, while folate occurs naturally in foods such as leafy green vegetables and legumes. It plays a role in DNA synthesis and cell division. Adequate intake is particularly important before conception and during the early stages of pregnancy, which is why folic acid supplementation is recommended in accordance with relevant health guidelines.

Which Vitamins Should I Take Based on My Needs?

There is no single vitamin or supplement that meets everyone's needs. The right choice depends on your diet, health history and whether you have a confirmed deficiency or an increased nutritional requirement. The following examples can help you understand what to consider, without replacing personalised advice from a healthcare professional.

Vitamins for Energy and Reducing Tiredness

B-complex vitamins contribute to normal energy-yielding metabolism and the normal functioning of the nervous system, while vitamin B12 contributes to the reduction of tiredness and fatigue. However, taking supplements does not necessarily increase your energy levels if you do not have a deficiency. Persistent fatigue can have many causes, so it is important to consult your doctor if it continues.

Read also: Which Vitamins Provide Energy and Improve Your Mood?

Vitamins for Normal Immune System Function

Vitamins A, C and D contribute to the normal functioning of the immune system. This does not mean that taking additional amounts will necessarily prevent infections. The priority is to obtain adequate amounts through your diet and, when there is a specific reason, to use appropriate supplements.

Vitamin B12 If You Follow a Strict Plant-Based Diet

If you do not consume animal-derived foods, you need to pay particular attention to vitamin B12. Unfortified plant-based foods are not a reliable source of this vitamin. If you follow a strict vegan diet, you need to ensure adequate intake through appropriately fortified foods or a vitamin B12 supplement, depending on your needs.

Folic Acid Before Pregnancy

If you are planning a pregnancy or could become pregnant, adequate folic acid intake is particularly important. Supplementation before conception and during the early stages of pregnancy is recommended in accordance with relevant guidelines. Follow your doctor's advice regarding the appropriate dose and duration.

How Many Vitamins Can I Take Per Day?

There is no single number that answers how many vitamins you can take each day. It is important to distinguish between the Recommended Dietary Allowance (RDA) and the Tolerable Upper Intake Level (UL). Reference values depend on the nutrient, age, sex and other factors, while the need for supplementation must be assessed individually.

What Do RDA and Tolerable Upper Intake Level Mean?

RDA (Recommended Dietary Allowance): This term is used in the US system to describe the daily intake level sufficient to meet the needs of nearly all healthy individuals in a particular group. In Europe, the European Food Safety Authority (EFSA) uses Dietary Reference Values (DRVs), which include, among others, the Population Reference Intake (PRI) and Adequate Intake (AI).

Tolerable Upper Intake Level (UL): This is the highest level of total daily nutrient intake that is considered unlikely to cause adverse effects in the general population. It is not an intake target or a recommended supplement dose.

For example, EFSA has established a tolerable upper intake level of 12 mg of vitamin B6 per day for adults, from all sources, including supplements. Prolonged excessive vitamin B6 intake may cause damage to the peripheral nerves.

Excessive vitamin intake can cause unwanted side effects, particularly when you take high-dose supplements or combine several products containing the same ingredients. Therefore, before choosing a multivitamin or individual supplements, check the dosage and the amounts you may already be getting from other products.

Read also: How Long Should You Take Vitamins D, C, E and B12?

Which Vitamins Should Not Be Combined?

There is no general rule prohibiting everyone from combining specific vitamins. What requires attention is the total dosage, overlapping ingredients across supplements and possible interactions with medications.

For example, vitamin K can affect the action of warfarin, an anticoagulant medication. If you take medication or use more than one supplement, inform your doctor or pharmacist before combining them.

Tips to Help You Choose the Right Vitamins

Before choosing a vitamin supplement, keep a few basic principles in mind:

• Start with your diet. A varied and balanced diet helps you meet your nutritional needs through different food groups.
• Do not choose a supplement solely because you feel tired. Fatigue can have many causes. If it persists, seek medical evaluation.
• Consult your doctor. This is particularly important if you have a health condition, take medication, are pregnant or are breastfeeding.
• Check the label. Look at the dose per daily serving and check whether the same ingredient is already present in another product you use.
• Do not assume that more is better. High doses do not necessarily provide additional benefits and may cause unwanted side effects.
• Use supplements to complement your diet. They do not replace meals, dietary variety or personalised healthcare advice.

Discover Your Options at Biologiko Xorio

Taking care of your diet starts with your everyday choices and making an effort to meet your body's needs in the best possible way.

At Βιολογικό Χωριό, you will find a variety of products, from vitamins and dietary supplements to fortified foods, that can complement your daily diet according to your needs. Discover our available options, learn more about each product's characteristics and find the ones that suit your lifestyle.

Explore the vitamins category at Βιολογικό Χωριό and make caring for your diet part of your everyday routine!

References

1. EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA). Scientific Opinion on the Tolerable Upper Intake Level for Vitamin B6. EFSA Journal. 2023;21(5):8006. First published 17 May 2023. https://doi.org/10.2903/j.efsa.2023.8006
2. European Food Safety Authority (EFSA). Dietary Reference Values (DRVs). Last reviewed 5 August 2024. Available at: https://www.efsa.europa.eu/en/topics/topic/dietary-reference-values
3. National Health Service (NHS). Warfarin: Taking Warfarin with Other Medicines, Food and Drink. Last reviewed 24 February 2026. Available at: https://www.nhs.uk/medicines/warfarin/
4. National Institute for Health and Care Excellence (NICE). Vitamin B12 Deficiency in Over 16s: Diagnosis and Management. NICE Guideline NG239. Published 6 March 2024. Available at: https://www.nice.org.uk/guidance/ng239/chapter/recommendations
5. National Institutes of Health (NIH), Office of Dietary Supplements (ODS). Vitamin A and Carotenoids: Fact Sheet for Health Professionals. Updated 10 March 2025. Available at: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
6. National Institutes of Health (NIH), Office of Dietary Supplements (ODS). Vitamin C: Fact Sheet for Health Professionals. Updated 31 July 2025. Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
7. National Institutes of Health (NIH), Office of Dietary Supplements (ODS). Vitamin D: Fact Sheet for Health Professionals. Updated 27 June 2025. Available at: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
8. National Institutes of Health (NIH), Office of Dietary Supplements (ODS). Vitamin B12: Fact Sheet for Health Professionals. Updated 2 July 2025. Available at: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
9. National Institutes of Health (NIH), Office of Dietary Supplements (ODS). Folate: Fact Sheet for Health Professionals. Updated 30 November 2022. Available at: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
10. National Institutes of Health (NIH), Office of Dietary Supplements (ODS). Multivitamin/Mineral Supplements: Fact Sheet for Consumers. Updated 15 February 2024. Available at: https://ods.od.nih.gov/factsheets/MVMS-Consumer/

Giannis Koutsothodoros
Dietitian–Nutritionist