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The Top 3 Essential Vitamins for Overall Health and Wellness

by Mark Zoe
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Discover the top 3 essential vitamins for overall health and wellness: Vitamin C, D, and A. The most complete multivitamin and mineral supplement.

Are you feeling run down and in need of a little boost? You may be lacking some essential vitamins in your diet. 

While a balanced diet and regular exercise are key to maintaining overall health and wellness, sometimes we need a little extra help. 

That’s where the most complete multivitamin and mineral supplement can come in handy.

In this post, we’re going to delve into the top 3 essential vitamins for overall health and wellness: Vitamin C, Vitamin D, and Vitamin A.

Vitamin C: The Immune Booster

Vitamin C is one of the most well-known vitamins, and for good reason. It’s essential for maintaining a healthy immune system and fighting off illness. 

But did you know that Vitamin C is also an antioxidant, helping to protect your cells from damage caused by harmful molecules? 

Not only that, but it’s also essential for the production of collagen, the protein that helps to keep your skin looking young and plump.

And, if you’re looking to keep your heart healthy, Vitamin C can help with that too.

Food sources of Vitamin C include citrus fruits like oranges, lemons, and limes, as well as berries, kiwis, and peppers. 

The recommended daily intake of Vitamin C is 90 mg for adult men and 75 mg for adult women. 

Consuming more than 2,000 mg of Vitamin C per day can cause side effects such as diarrhea, nausea, abdominal discomfort, fatigue, and insomnia.

Vitamin D: The Mood Booster

Vitamin D is often referred to as the “sunshine vitamin” because our bodies can produce it when our skin is exposed to sunlight. 

But getting your daily recommended amount of Vitamin D can be difficult, with over 40% of people in the US falling short. 

This is due to factors such as limited sun exposure, particularly in areas with little sunlight, office-based work, and the use of sunscreen, which blocks the synthesis of Vitamin D. 

The vitamin is also not easily obtained through food sources, making a multivitamin with Vitamin D a good choice.

But again, be careful not to overdo it – excessive intake of Vitamin D can lead to hypercalcemia, which can cause nausea, vomiting, and even kidney damage.

Vitamin A: The Vision and Skin Savior

Vitamin A is essential for maintaining healthy vision and eye health. It’s also essential for the growth and development of cells, particularly in the skin. 

But did you know that Vitamin A is also important for maintaining a healthy immune system? 

And if you’re looking to keep your skin looking youthful and fresh, Vitamin A can help with that too.

Vitamin A can be found in animal products like meat, fish, dairy, and eggs, as well as yellow, red, and green (leafy) vegetables such as spinach, carrots, sweet potatoes, and red peppers. 

Yellow fruit such as mango and papaya are also good sources of vitamin A. Beef liver is one of the richest sources of vitamin A, while other sources include provitamin A carotenoids found in fruits and vegetables.

According to this Harvard article, the Recommended Dietary Allowance (RDA) for vitamin A is 900 mcg and 700 mcg per day for men and women, respectively.  

However, excessive intake of Vitamin A can lead to liver damage, so it’s important not to exceed the recommended daily intake.

Wrapping Up

Vitamin C, Vitamin D, and Vitamin A are three essential vitamins that can help boost your immune system, improve your mood, and keep your skin and eyes looking healthy. 

Remember, it’s important to consult a healthcare professional before starting any vitamin supplement regimen, and always strive for a balanced diet to ensure that you’re getting all the nutrients you need.

Now go out there and give your body the most complete multivitamin and mineral supplement it needs to thrive!

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