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What vitamins should I take: the best supplements everyone needs

If you’re searching for the best vitamins to take daily, bring this guide on your next shopping trip.

December 23, 2021
5 min read

What vitamins should I take? Top 5 vitamins you need to feel good

An estimated one in 10 adults is clinically deficient in a wide range of vitamins and minerals. And even those who aren’t technically deficient may have nutrient levels that are still below what’s optimal for boosting your immune system, increasing your energy, reducing your risks of disease, and improving your brain health, memory, learning, and cognitive function. When you’re shopping for supplements, make sure your cabinet is well-stocked with these top vitamins and minerals:

  • Vitamin B6

  • Iron

  • Vitamin D

  • Vitamin C

  • Magnesium

Keep reading to learn more about each specific vitamin and mineral. Each of the listed supplements work synergistically with Heights’ best-selling Smart Supplement.

Article breakdown

Vitamin B6

Vitamin B6 is the most common vitamin deficiency, according to the U.S. Centers for Disease Control and Prevention. As a nutrient, it’s been linked with numerous health benefits and important biological processes, including:

How much you need and where to get it

Adults need 1.3 mg/day of vitamin B6 until the age of 50, after which your daily needs jump up to 1.7 mg/day for men and 1.5 mg/day for women. 

Top dietary sources for vitamin B6 include:

  • Salmon 

  • Turkey 

  • Avocado 

  • Russet potatoes 

  • Bananas 

  • Cooked spinach 


Iron is the second-most-common nutritional deficiency, especially among women, with researchers saying that iron-deficiency anaemia is one of the world’s most common and curable diseases.

Iron plays a vital role in the proper functioning of your blood’s haemoglobin, but this mineral also does so much more:

If you’re wondering “what vitamins should I take daily for a woman,” start with iron.

How much you need and where to get it

How much iron you need varies by age and gender. Men need 8 mg/day. Women need:

  • 19 to 50 years: 18 mg

  • 51 years and older: 8 mg

  • During pregnancy: 27 mg

You can find iron in a variety of food items, with top sources being:

  • Oysters, clams, and other shellfish

  • Legumes, such as white beans, lentils, or chickpeas

  • Lean beef

  • Beef liver

Vitamin D

In a nutritional study conducted by Heights, we found that 57% of people are deficient in vitamin D. This is critical because vitamin D is important for:

How much you need and where to get it

Both women and men need 15 mcg/day until age 70, after which your daily needs bump up to 20 mcg/day.

Your skin’s exposure to natural sunlight remains one of the best ways to increase your levels of vitamin D. However, eating the following foods also provides the body with some vitamin D3:

  • Fish, including salmon, tuna, and cod liver oil

  • Fortified milk and milk products

  • Fortified cereal and cereal products – about 13-20% of the total dietary intake of vitamin D in the UK population comes from these products

  • Mushrooms

On top of that, it’s recommended that anyone living outside the tropics take daily vitamin D supplements.

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Vitamin C

Vitamin C is a water-soluble vitamin, which means any excess amounts in your body that you don’t use right away will simply get excreted in your urine when you go to the bathroom. In fact, your tolerable upper limit for vitamin C is approximately 2,000 mg a day.

Many people associate vitamin C with its ability to significantly improve immune function, but this vitamin does so much more than just strengthen your immunity:

  • Improved moods: studies have found that high vitamin C levels in your blood correlate with lower levels of depression, anger, etc.

  • Protection against neurodegenerative diseases, such as Alzheimer's disease and multiple sclerosis.

  • Improved cognitive functioning, including enhanced memory, focus and concentration.

  • Increased mental energy, because vitamin C plays a vital role in the production of oxygenated blood cells, which in turn help guard against mental fatigue.

How much you need and where to get it

Adult men need 90 mg/day while women need 75 mg/day. Keep in mind that this is the bare minimum, and due to vitamin C’s antioxidant properties, taking more than the baseline may bring more protective and disease-fighting benefits to your body.

Some of the best food sources for vitamin C include:

  • Citrus fruits and juices

  • Sweet red peppers 

  • Brussel sprouts 

  • Strawberries 

  • Apples


Often referred to as “nature’s chill pill” due to its relaxing properties, magnesium plays a critical role in your central nervous system and other important processes in your body. For example, this mineral may:

How much you need and where to get it

The UK’s NHS recommends approximately 270-300 mg of magnesium a day. 

Some of the best food sources for this healthy mineral include:

  • Cashews 

  • Brown rice 

  • Almonds 

  • Swiss chard 

  • Bananas

All of the above supplements work synergistically with Heights’ best-selling Smart Supplement. If you’re focused on braincare and improving your brain health, and you’re asking “what vitamins should I take daily,” then the Smart Supplement is your answer. Our top-rated formula of 20 key vitamins and minerals, including vitamins D, omega 3s, and B vitamins, targets everything from poor sleep to brain fog and stress. So you feel better and think clearer, every day.

Find out why the Smart Supplement is the highest rated in the world, and how it helps to keep you feeling better, every day.

Learn more

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This product is not designed to replace a varied and balanced diet. Do not exceed stated dose. If you are pregnant, breastfeeding or taking any medication, please consult your doctor before use. Do not use it if the sachet has been opened. Store in a cool, dry place. Keep out of reach of children.

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