Vitamins! Who wants to take vitamins? No one! But unfortunately we should, as we won't get everything we need from food, so heres a few important ones. Especially Vitamin C and B's as they are water soluble and we excrete them.

 Essential Vitamins:

Vitamin A
   - Important for vision, immune function, and skin health.

Vitamin C
   - Essential for immune function, skin health, and the absorption of iron from plant-based sources; also acts as an antioxidant.

Vitamin D:
   - Crucial for calcium absorption and bone health; supports immune function and may have other health benefits.

Vitamin E
   - Acts as an antioxidant, protects cells from damage, and supports immune function.

Vitamin K
   - Important for blood clotting and bone health.

B Vitamins
   B1 (Thiamine): Supports metabolism and nerve function.
   B2 (Riboflavin): Important for energy production and skin health.
   B3 (Niacin): Supports metabolism and DNA repair.
   B5 (Pantothenic Acid): Essential for synthesizing coenzyme A, involved in fatty acid metabolism.
   B6 (Pyridoxine): Important for protein metabolism and cognitive development.
   B7 (Biotin): Supports metabolism of carbohydrates, fats, and proteins.
   B9 (Folate): Crucial for DNA synthesis, critical during pregnancy for fetal growth.
   B12 (Cobalamin): Important for red blood cell formation and neurological function.


 A variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help ensure a good amount of these vitamins.

Depending on age, health, and dietary restrictions, some individuals may require more or less vitamins. Such as iron, older women require less than younger woman. 
It’s best to consult with a healthcare professional before starting supplements.

Maintaining optimal levels of these vitamins is important for overall health and well-being, as deficiencies can lead to various health issues. 

Iron needs differ between men and women:

  Once women reach menopause, around age 51, their need for iron decreases to 8 mg, per day. Since menstrual blood loss, which contributes to iron loss, stops.

   Adult men, including those over 50, have a need of 8 mg, per day for iron. Their iron needs do not change with age since they do not experience menstrual blood loss.


Iron can be found in both animal sources such as red meat, poultry, and fish, as well as plant sources such as beans, lentils, tofu, spinach, and fortified cereals. Vitamin C can enhance the absorption of iron from plant sources.

It’s important to monitor iron intake, especially for older adults, as excess iron can lead to health issues, such as hemochromatosis. You should consult with a healthcare professional before taking iron supplements.

A balanced diet meeting this iron intake is important for maintaining overall health.