A powerhouse vitamin, B-12 plays a role in making new cells, including DNA and red blood cells, protecting nerve cells, and preventing certain types of anemia, among other things. According to the National Institute on Aging (NIA), older adults may have trouble absorbing enough B-12 through diet alone, and may need supplements to avoid deficiency.

www.nia.nih.gov/health/vitamins-and-minerals

B Complex is a combination of several vitamins – and contributes to healthy growth and organ function, digestive function, healthy skin and nerves, and more. B Complex vitamins collectively play a role in transforming food into energy, supporting good mental health, and contributing to effective wound healing, among other benefits.

www.nia.nih.gov/health/vitamins-and-minerals

Vitamin C is a powerful antioxidant and offers a wealth of benefits which include contributing to the production of collagen and neurotransmitters (serotonin and norepinephrine), reducing the risk of certain cancers, and potentially protecting against cataracts. Vitamin C is essential for tissue health, including growth, development, and repair, and of course, it plays a key role in immune function.

www.health.harvard.edu/staying-healthy/listing_of_vitamins

Multi-purpose zinc is essential for a strong immune system, and supports wound healing. It also plays a role in forming a variety of enzymes and proteins, creating new cells, and maintaining smell and taste, and it can impact learning and memory. Vegetarians are particularly susceptible to zinc deficiency.

www.health.harvard.edu/staying-healthy/listing_of_vitamins

Glutathione is a powerful antioxidant that helps to fight free radicals. This, in turn, could improve skin conditions like psoriasis, improve insulin resistance, and help to reduce risk factors for serious diseases and chronic conditions like diabetes, cancer, and rheumatoid arthritis.

www.medicalnewstoday.com/articles/323936#what-is-glutathione

You might know active vitamin D3 as “the sunshine vitamin” because your body produces it as a response to sun exposure. This essential vitamin is needed to maintain all kinds of healthy functions and systems in the body, from strong teeth and bones, to robust brain, immune, cardiopulmonary, and nervous system functionality. It also plays a role in regulating insulin levels and fighting the onset of certain cancers. In short, you simply can’t do without vitamin D3.

ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Calcium is essential for building and maintaining strong, healthy bones and teeth. Deficiency can result in bone loss and diseases like osteoarthritis, especially as we age. Most adults don’t get adequate calcium through diet alone, and as we age, calcium needs can increase, especially for women.

www.nia.nih.gov/health/vitamins-and-minerals

Magnesium is important at every stage of life, helping to build strong bones and teeth and prevent bone loss, support growth and cognitive development, maintain a healthy and functional nervous system, and regulate blood pressure and blood sugar levels to reduce risks for diabetes and heart disease, among other things.

health.usnews.com/health-news/health-wellness/articles/2015/06/29/vitamins-and-minerals-the-essentials-for-women

Vitamin A plays a critical role in maintaining health in numerous areas, including the skin, soft tissue, mucous membranes, bones, and teeth. It promotes good eyesight and delivers antioxidant properties that help to fight aging certain long-term diseases.

medlineplus.gov/ency/article/002399.htm

Also called tocopherol, Vitamin E plays a role in immune function and other metabolic functions, as well as DNA repair. This powerful antioxidant helps in the treatment of skin inflammation and protects against sun damage and free radicals. According to the U.S. National Library of Medicine, it also contributes to the formation of red blood cells.

medlineplus.gov/ency/article/002399.htm

Best known for the role it plays in blood coagulation, Vitamin K primarily contributes to tissue healing and repair. It is also important for bone health as it plays a role in calcium absorption and is especially important for older adults.

medlineplus.gov/ency/article/002399.htm

Biotin is often associated with healthy hair, nails, and skin, biotin, or B7, helps to convert food into usable energy and plays a role in synthesizing glucose. It also contributes to the production of hormones and cholesterol, and helps to break down some fatty acids.

• www.health.harvard.edu/staying-healthy/listing_of_vitamins
• medlineplus.gov/ency/article/002399.htm

Also known as folate or vitamin B9, folic acid contributes to healthy tissue growth, cell function, digestion, and the production of DNA and red blood cells. According to Harvard Health Publishing, folic acid is especially important for pregnant women (or women trying to become pregnant), as it helps to prevent brain and spine defects early in pregnancy.

www.health.harvard.edu/staying-healthy/listing_of_vitamins

An antioxidant that helps to regulate thyroid activity and boost immunity, selenium also plays a role in reproduction and DNA synthesis. In addition, this essential nutrient protects against infection and oxidative damage. It has been indicated as a potential agent in mitigating risks for male infertility, heart disease, cancer, cognitive decline, and more.

ods.od.nih.gov/factsheets/Selenium-HealthProfessional/