Our bodies require vitamins and minerals in addition to other nutrients like carbohydrates, protein, and dietary fats in order to grow and function properly. These ten vital vitamins and minerals each have unique impacts on our general well-being. According to the Dietary Supplements information sheets from the National Institutes of Health, most people obtain all the vitamins and minerals they require from their regular diets. Different foods provide different quantities of these nutrients. However, some people can have medical issues that require them to consume extra vitamins or minerals in addition to what they obtain from their regular diet.

Multivitamin for men and women address the different dietary demands of each gender while recognising the various physiological needs that support general health. Essential vitamins and minerals that address gender-specific health issues, such as hormone balance, strength of bones, and reproductive health, are frequently included in customised formulations. Multivitamins for women might focus on iron and folic acid to satisfy the needs of reproductive health, while those for males may include elements like zinc and selenium to promote prostate health. These based on gender multivitamins are complete supplements that attempt to correct nutritional gaps and improve overall health in men and women by supporting immune system function, heart wellness, and energy levels. Combining these supplements with a healthy diet will help you stay at your best and meet the unique nutritional requirements that come with being a different gender.

Here are the 10 essential vitamins and minerals that your body needs

1. Vitamin A

Your liver, heart, lungs, and other organs remain healthy when you consume vitamin A. Known also as the compound beta-car it plays an important part in immune system, reproductive, and visual health. Salmon, broccoli, carrots, squash, green leafy vegetables, melons, apricots, mangoes, dairy products, and fortified cereals are good sources of vitamin A.

2. Vitamin B

The B vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin) are the eight different essential B vitamins. They are all involved in the energy transformation of proteins, lipids, and carbohydrates. Additionally essential for cell growth, development, and function are a number of B vitamins. Meat, chicken, fish, organ meats, eggs, grains, seeds, nuts, whole grains, and fortified cereals, breads are good sources of vitamin B.

3. Vitamin C

Vitamin C, also referred to as ascorbic acid, improves the immune system and improves the body’s ability to absorb iron from plant-based diets and vitamins. Vitamin C shields our cells from damaging free radicals since it is an antioxidant. It also promotes the production of protein in our bodies, which helps wounds heal. Citrus fruits and juices, kiwi fruit, red and green peppers, strawberries, broccoli, Brussels sprouts, tomatoes, tomato juice, and baked potatoes are good sources of vitamin C.

4. Vitamin D

By boosting the body’s absorption of calcium from food and supplements, vitamin D helps to develop strong bones. It also strengthens the immune system’s ability to function. Few foods naturally contain vitamin D. The majority of vitamin D that our bodies receive is absorbed via our skin from the sun, hence its nickname, the “sunshine vitamin.

5. Vitamin E

In addition to improving immunity and preventing blood clots, vitamin E shields our cells from free radical damage. Sunflower, safflower and wheatgerm oils; sunflower seeds; almonds; peanuts; spinach; Swiss chard; avocados; and butternut squash are good sources of vitamin E.

6. Vitamin K

Healthy bones and blood clotting depend on vitamin K. If you have an absorption condition or have undergone surgical procedures in an attempt to lose weight, you might require additional vitamin K. Spinach, kale, lettuce, broccoli, soybeans, blueberries, figs, pork, cheese, eggs, and vegetable oils are good sources of vitamin K.

7. Calcium

The body has over 99 percent calcium in the form of bones and teeth, where it is essential for supporting the structure of the body. The remaining amount is present in intracellular fluids, muscles, and blood, both muscles and joints and neurological systems. Dairy products (milk, cheese, and yoghurt) and non-dairy milks (almond, soy, and rice milks) are good sources of calcium.

8. Iron

Iron plays an important part in the production of red blood cells, particularly haemoglobin, protein that attaches to oxygen and carries it from the lungs to all of the body’s cells. Because the body can absorb less iron from plant-based foods than it can from animal products, vegetarians require nearly double the daily allowance of iron. Supplements may also be necessary for individuals with iron-deficient anaemia and pregnant women. Meat (particularly liver and red meat), shellfish, lentils, beans, tofu, cashews, and broccoli are good sources of iron.

9. Magnesium

More than 300 proteins that control the body’s many functions, including as heart rhythms, glucose regulation, and muscle and nerve function, depend on magnesium for proper operation. Almonds, spinach, cashews, peanuts, beans, potatoes, brown rice, dairy products, oats, chicken, beef, and broccoli are foods high in magnesium.

10. Zinc

Zinc is a mineral that is necessary for healthy growth and development in children and pregnant women, as well as for immune system function. Since the body is less able to absorb zinc from plant-based diets than it is from meat and fish, vegetarians may also require supplements. Red meat, chicken, seafood (particularly oysters, lobster, and clams), dairy products, whole grains, beans, and nuts are good sources of zinc.


These micronutrients, which include minerals, calcium, iron, magnesium, and zinc and vitamins A, B, C, D, E, and K, are essential for number of physiological functions, including immune system support, bone health, energy production, and tissue repair. Although the best way to obtain these essential vitamins and minerals is through a varied and well-balanced diet, those with particular dietary needs or deficiencies might need to take supplements. Maintaining maximum health, improving existence, and preventing various nutritional deficiencies and related health conditions all depend on making sure one consumes a proper number of vitamins and minerals.