It doesn’t matter whether you’re in your 20s, 40s or 70s; we all need a certain amount of essential vitamins in order to maintain a healthy lifestyle. By maintaining a balanced diet, you should be able to get enough of these vitamins and supplements on a daily basis, but if you want to know the benefits, then we advise you to read on.

Fish oil

If you could purchase the fountain of youth in supplement form, it would certainly include omega-3 fish oil. Research has found that this can help to slow the body’s aging process by lengthening telomeres, small DNA segments found in white blood cells that shorten as we age.

This supplement is also great for decreasing the risk of diseases like Type 2 diabetes, arthritis, and Alzheimer’s disease as well as reducing oxidative stress that can be caused by excessive free radicals in the blood. So, while they may not reduce your wrinkles, they’ll certainly make your insides feel as youthful as ever.


The primary function of calcium is to promote good bone development. This is why adolescents and young adults, in particular, should make sure that they get enough calcium in their diet so that their bones reach peak density and they are protected from osteoporosis later in life.

Calcium can be found in dairy products, but if you’re vegan, lactose intolerant, allergic or have other self-imposed dietary restrictions, it is possible to get them through non-dairy foods such as broccoli, sardines, kale, calcium supplements or through artificially calcium-fortified foods.

Vitamin D

Vitamin D may not be one of the most commonly known vitamins, but this doesn’t mean it isn’t just as important. Recent research has even found that roughly one-sixth of the human genome is regulated by vitamin D, meaning that almost everything that your body does relies on it.

Worrying results have found that a lack of this vitamin may be the primary cause of depression, heart disease, pregnancy problems, birth defects, multiple sclerosis and some forms of cancer. Vitamin D is one of the few vitamins our bodies can actually make, which is why it’s important that we get it from sunlight or supplements.

Green tea extract

Not only is green tea packed full of antioxidants, but it promotes weight loss too. These antioxidants reduce the formation of free radicals in the body that protect your cells from damage.

One of the most powerful of all of these is something called Epigallocatechin Gallete (EGCG), which has been studied for its treatment of various diseases such as breast cancer. It can also decrease some of the main risk factors for cardiovascular disease, particularly high cholesterol.

Antioxidants (vitamins C, E, and A)

Vitamins C, E and A all fall under the umbrella of important antioxidants because they all play a role in protecting your body from free radicals. Vitamin A helps with your eyesight, soft tissue, and skin and you can get this from foods such as kale, peaches, and tomatoes.

Vitamin C, found in broccoli, peppers, oranges, and grapefruit, heals wounds and promotes the development of red blood cells. Finally, your body needs vitamin E to keep cells healthy and slow signs of aging. You can find this in food like hazelnuts, sunflower seeds, and cod liver oil but you should avoid too much per day as this may increase your risk of bleeding.


Iron carries oxygen to your blood and keeps your immune system in good working order. Low iron levels can put you at risk of anemia whereby the number of red blood cells in your body is reduced, and you’ll suffer from tiredness.

Women require more iron than men because of the differences in their reproductive capabilities. Once menstruation begins, for example, there is a loss of blood every month and women must compensate by increasing their iron intake.

It is also very important to do this during pregnancy as iron helps to form the placenta and the iron you supply your child will need to last them for six months after birth. During pregnancy, women should take 27mg of iron every day, and the absorption of this can be aided with Vitamin C.

Vitamin K

The two most important functions of vitamin K are that it helps to keep bones strong and helps blood to clot. This means it is a particularly important vitamin if you’re a little older. The best food sources for vitamin K are spinach, broccoli, fish oil and soybean oil.

B vitamins

Most people don’t get enough B vitamins, but there are eight in total, some of which you may know by name. Altogether, B vitamins are known as the vitamin B complex and are critical to our cell metabolism, playing important roles in the body including the maintenance of healthy skin and muscle tone, supporting our metabolic rate, easing stress and enhancing the function of our immune and nervous systems.

They do this by working together as a team and with the right diet, you should be able to get just the right amount. However, those who follow a vegetarian or vegan diet may need to take a B complex vitamin as the only natural source of B12 can be found in animal products.

Folate (Folic acid)

Folate actually belongs to the vitamin B complex, but it stands alone as a vitamin that is vital to good health. For women, taking the right amount of folic acid before and during pregnancy can help to prevent birth defects such as spina bifida and can even lower your chances of miscarriage. A deficiency in folate may cause gray hair, mouth ulcers, peptic ulcer and certain types of anemia.


Magnesium is one of the six essential macrominerals that make up 99% of the mineral content in our body, and it helps to build bones, promotes nerve function and is essential for us to create energy from food. It has been known to have many benefits when it comes to preventing diseases such as osteoporosis, diabetes, hypertension and more and can be found in foods including spinach, almonds, and black beans.

Remember that a body deficient in an essential vitamin is one of the primary causes of ill health. Keeping an eye on what you eat on a daily basis is always the best way to make sure that you’re consuming the correct amount of vitamins.