Do You Need to Take a Vitamin Every Day?

A beginner’s guide to essential nutrients, and how supplements can help.

More than half of U.S. adults take a daily vitamin or mineral supplement—but is it really necessary? While nothing beats a healthy diet, supplements can help fill nutritional gaps and support your body’s functions, especially when your lifestyle, age, or health conditions make it hard to get all the nutrients you need.

Let’s walk through the vitamins and minerals your body needs most, how to get them through food, and when supplements like Biobor gummies can help.

Why Are Vitamins and Minerals Important?

Vitamins and minerals are essential for energy metabolism, immune support, brain and bone function, and overall health. They help break down macronutrients like carbohydrates, fats, and proteins, and keep your organs working properly. While it’s always best to get nutrients from food first, supplements can act like an insurance policy when your diet falls short.

“We need vitamins to help our body function,” says registered dietitian Kate Patton. “If you’re not getting enough through diet, supplements can help.”

Key Nutrients You May Be Missing

Everyone’s needs are different, but some nutrient deficiencies are surprisingly common. Here are some essentials your body needs—and what happens when you don’t get enough.

1. Vitamin A

Why it matters: Supports vision, immune function, skin, and organ health.
Daily target: 900 mcg (men), 700 mcg (women)
Food sources: Sweet potatoes, carrots, spinach, fortified milk

Note: Vitamin A is fat-soluble, so too much can be harmful—especially during pregnancy.

2. B Vitamins (B Complex)

Why they matter: Convert food into energy, support brain health, and aid cell metabolism.
Includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), B12
Common gaps: B12 is often low in people who follow vegetarian or vegan diets.
Food sources: Leafy greens, meat, eggs, whole grains, fortified cereals

Looking to top up your B vitamins? Biobor Energy Support Gummies include B12 and other energy-supporting nutrients, plus CoQ10 and goji berry extract to help you stay sharp and focused—without caffeine jitters.

3. Vitamin C

Why it matters: Boosts immunity, supports collagen formation, and enhances iron absorption.
Daily target: 90 mg (men), 75 mg (women)
Food sources: Citrus fruits, peppers, kiwi, strawberries

Smokers need an additional 35 mg per day due to oxidative stress.

4. Vitamin D

Why it matters: Strengthens bones, supports immunity and nerve function.
Daily target: 15 mcg (600 IU) under age 70; 20 mcg (800 IU) if older
Food sources: Fatty fish, fortified dairy, UV-exposed mushrooms

Many people are deficient due to limited sun exposure. Your doctor may recommend a supplement or even a prescription dose.

Try Biobor Vitamin D3 + K2 Gummies to support bone health and calcium absorption, especially if you spend a lot of time indoors.

5. Vitamin E

Why it matters: Acts as an antioxidant, supports immune function and skin health.
Daily target: 15 mg (adults)
Food sources: Almonds, sunflower seeds, vegetable oils

Avoid high-dose supplements unless directed by a healthcare provider.

6. Vitamin K

Why it matters: Helps blood clot and supports bone strength.
Daily target: 120 mcg (men), 90 mcg (women)
Food sources: Kale, spinach, broccoli, leafy greens

If you’re on blood thinners, check with your doctor before taking vitamin K supplements.

7. Calcium

Why it matters: Essential for strong bones, muscles, and nerve communication.
Daily target: 1,000–1,200 mg (adults)
Food sources: Yogurt, cheese, leafy greens, fortified plant milks

Too much calcium can lead to kidney stones or heart issues. Stick to the recommended dose.

8. Iron

Why it matters: Helps transport oxygen in the blood and prevents fatigue.
Daily target: 8 mg (men), 18 mg (women under 50)
Food sources: Red meat, lentils, fortified cereals

Vegetarians often need more iron or better absorption strategies, like pairing iron-rich foods with vitamin C.

9. Magnesium

Why it matters: Regulates muscle, nerve, and immune function, and supports over 300 biochemical processes.
Daily target: 310–420 mg depending on age and sex
Food sources: Nuts, seeds, leafy greens, whole grains

Low on magnesium? Biobor Magnesium + Potassium Citrate Gummies offer a refreshing way to hydrate and support muscle recovery—perfect after a summer workout.

10. Zinc

Why it matters: Boosts immunity, speeds wound healing, and supports taste and smell.
Daily target: 11 mg (men), 8 mg (women)
Food sources: Oysters, beef, pumpkin seeds, fortified cereal

How to Choose the Right Supplement

Supplements are not regulated like drugs in the U.S., so quality matters. Follow these tips:

• Talk to your doctor before starting any new supplement.

• Look for third-party testing and seals like USP for safety and purity.

• Stick to the basics. Avoid “proprietary blends” with unproven claims.

At Biobor, all our gummies are made with carefully chosen ingredients and no unnecessary additives—so you know exactly what you’re getting.

The Bottom Line

Think of vitamins as nutritional insurance, not a replacement for a balanced diet. With the right information—and a little help from science-backed supplements—you can build a smarter wellness routine that fits your lifestyle.

Whether you're navigating the supplement aisle or planning a healthier routine, Biobor is here to support you on the journey.

Always consult your healthcare provider before starting any supplement regimen.

Note: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.