Which Vitamins Should I Take? Choosing Based on Your Needs

Which vitamins should you take, and how do you know what your body really needs? AG1’s experts break down the essentials, showing you how different vitamins support your health, and how to choose wisely.

Walk into any pharmacy, health store, or even supermarket, and you’ll see shelves full of vitamin supplements – single-nutrient tablets, chewable pastilles, complex multivitamin blends, and so on. With so many options, it’s no surprise that many people feel overwhelmed, thinking, “But which vitamins should I take?”

The answer isn’t the same for everyone. Your diet, lifestyle, and even the season can influence which vitamins your body may need more support with. In this article, we’ll explain why vitamins are important, outline the major ones to be aware of, and highlight the instances in which dietary supplements can make sense.

What Are Vitamins, And Why Do They Matter?

Vitamins are essential micronutrients that the body needs in small amounts to function normally. They contribute to a wide range of processes, from supporting normal immune system function and energy metabolism to maintaining bone health and skin. Because the body either can’t produce them at all or only in limited amounts, vitamins must be obtained through food or supplement

Broadly, vitamins fall into two categories:

• Water-soluble vitamins – These include vitamin C and the B vitamins. They aren’t stored in the body for long, which means they need to be replenished regularly through diet.
• Fat-soluble vitamins – These include vitamins A, D, E, and K. They can be stored in the body’s fat tissue and liver, so it’s important to avoid excess intake.

A balanced diet rich in fruits, vegetables, wholegrains, and proteins is the foundation for getting the vitamins you need. But in certain situations, such as limited sun exposure, dietary restrictions, or increased demands due to physical conditions, supplements like vitamin tablets and greens powders can help bridge the gap between what your body gets and what it needs.

Are Dietary Supplements Safe?

The vitamins your body needs depend on your age, sex, physiological state, and existing health conditions. Below is an overview of the essential vitamins, what they do, and where you can find them naturally in food.

• Vitamin A – Supports vision, skin, and immune function. Found in carrots, sweet potatoes, spinach, and liver.
• Vitamin B1 (Thiamine) – Helps the body convert food into energy. Found in whole grains, legumes, and seeds.
• Vitamin B2 (Riboflavin) – Contributes to energy metabolism and healthy skin. Found in eggs, dairy, and green vegetables.
• Vitamin B3 (Niacin) – Supports energy production and the nervous system. Found in poultry, fish, nuts, and whole grains.
• Vitamin B6 – Important for brain function and protein metabolism. Found in bananas, potatoes, and chickpeas.
• Vitamin B9 (Folate/Folic Acid) – Essential for cell growth and especially important during pregnancy. Found in leafy greens, beans, and fortified grains.

AG1 has been clinically shown to increase vitamin C levels, which defend the body against oxidative stress and support normal immune function.¹

Safe Use of Vitamins, Minerals & More

There isn’t a single list of vitamins that everyone needs to supplement — it depends on your diet, lifestyle, age, and health status. However, AG1 deficiency research shows there are some common nutrient gaps where taking the appropriate supplements can be useful if you aren’t able to meet your body’s requirements through diet alone.

• Vitamin D – If you live in a northern climate or don’t spend a lot of time outdoors (if you have an office-based job, for example), you may have low vitamin D levels, especially during the winter months.
• Vitamin B12 – This is important if you follow a vegan or strict vegetarian diet, since it’s mainly found in animal products.
• Folate (Vitamin B9) – Recommended for women before and during pregnancy to support healthy development.
• Iron – Important for people with higher needs (such as menstruating women or endurance athletes), though supplementation should only be taken under professional guidance.
• Calcium – Needed for bone health, especially in people who avoid dairy products or have higher age-related requirements.

When Should I Take Dietary Supplements?

There’s no one-size-fits-all answer to the question “which vitamins should I take?”. The right approach depends on your diet, lifestyle, and life stage. Understanding how these factors affect nutrient intake is the first step in making informed choice

Dietary patterns:

• A plant-based diet can be rich in fibre and antioxidants but often lacks vitamin B12, sometimes iron, or vitamin D. Supplementation is usually recommended for B12 and, in some cases, vitamin D to ensure normal energy metabolism and immune function.
• Diets low in dairy may lead to reduced calcium intake, which is important for bone health. Leafy greens and fortified plant milks can help, but supplementation may still be considered

Lifestyle factors:

• People who spend little time outdoors, cover their skin, or live in northern climates often struggle to produce enough vitamin D from sunlight alone. This makes vitamin D one of the most common nutrient gaps worldwide.
• Busy lifestyles can sometimes make it harder to consistently eat a variety of fruits, vegetables, and protein sources, which increases the risk of missing out on smaller but important nutrients such as folate or magnesium.

Expert Recommendations for Choosing and Taking Vitamin Supplements Safely

If you’re considering vitamin supplements, it’s important to approach them with care. While vitamins are essential, more isn’t always better, and taking the wrong approach can sometimes reduce their effectiveness. Here, Olivia Peleaz, Product Education and Training Manager on the Research, Nutrition and Innovation team at AG1, shares a few key points to keep in mind:

How Do I Choose the Right Supplements for Me?

Each vitamin has a recommended nutrient reference value (NRV) and a safe upper limit. The former is the baseline amount people should consume, and the latter is the maximum daily intake. You should stay within these official safe levels unless advised otherwise by a doctor or other health professional. More isn’t always better: water-soluble vitamins like C and B are usually excreted if taken in excess, while fat-soluble vitamins (A, D, E, K) can build up in the body over time.

Food comes first

Taking vitamins and minerals via supplements is a convenient way to increase your intake, but they’re designed to complement the nutrients you get from a balanced diet, not replace them outright. Aim for variety wherever possible, as different foods all contain different plant compounds, fibres, and gut-friendly cultures.

Be aware of interactions

If you take prescription medication, check for possible interactions. For example, high-dose vitamin K can interfere with blood-thinning medicines. Always consult a healthcare professional before making changes to your supplement routine.

Choose trusted products

Not all supplements are created equal. Look for products that are tested for quality and purity. Every batch of AG1 is tested for heavy metals, pesticides, and allergens, and we’re one of the only Informed Choice certified supplements on the market, meaning you know exactly what you’re taking.

Know which supplements are suitable for you

Certain supplements should be avoided by certain groups, so always follow official dietary advice for your age and life stage, or speak to a doctor if you’re unsure. Please note that AG1 is not suitable for children and pregnant or breastfeeding women.

What Kind of Supplement Should You Take?

Beyond the vitamin and mineral makeup, supplements come in different forms (tablets, dissolvable tablets, capsules, powders, supplement drinks, etc.), and the best one for you might depend on your lifestyle, needs, nutrition goals, and personal preferences.

Here’s an easy “three C’s” of what to weigh up:

• Convenience – What fits into your daily routine?
• Consistency – Which form of supplement are you most likely to take regularly?
• Content – Do the format/s provide all the nutrients you need without unnecessary additives?

Tablets and Capsules

• Pros: Widely available in pharmacies and supermarkets, often the most affordable, easy to store
• Cons: Can be harder to swallow; nutrient absorption can vary, may need to take a range of tablets daily to meet nutritional needs
• Best for: People who want simple, cost-effective supplementation

Making The Right Vitamin Choices

So, which vitamins should you take? The answer depends on your diet, lifestyle, and individual needs. A varied diet rich in fruits, vegetables, whole grains, and protein sources should always come first, but supplements can play a supportive role when gaps are likely, such as during winter months, on plant-based diets, or at certain life stages.

And when it comes to format, the best one for you comes down to what fits most easily into your life to ensure you’ll take it consistently.

If you’d like to learn more about what makes AG1 unique, and how simple it is to make it a part of your daily routine, explore:

• What is AG1?
• AG1 Ingredients