Summary
Everyone needs vitamins for good health, but not everyone needs a daily supplement. Experts recommend getting the 13 essential vitamins primarily from a balanced diet rich in fruits, vegetables, whole grains, and fish. Vitamin D, vitamin C, and B vitamins play especially important roles in immunity, energy, and overall wellness. However, older adults, pregnant people, vegetarians, vegans, and those with certain medical conditions may benefit from targeted supplements. Blood tests can confirm nutrient deficiencies before supplementation. Experts also advise choosing high-quality, third-party-tested products and consulting a healthcare provider, as excessive vitamin intake can cause harmful side effects or toxicity.
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