Essential Vitamins: A Comprehensive Guide to Everything You Need to Know About Vitamins

Essential Vitamins: A Comprehensive Guide to Everything You Need to Know About Vitamins

Wouldn’t it be nice if we could get all of our essential daily vitamins and minerals from food we eat. At the end of the day so much of our food we eat is processed, which makes it hard to get all the nutrients your body needs. Research shows that inadequate intake of several vitamins can be associated with chronic disease. To better help you navigate, the vitamin world, it’s vital know the purpose and benefit of each vitamin. That’s why I created a little guide to some of the essential vitamins our body needs.

FYI: Remember that just like a drug, supplements can make your life better if you actually need it and possibly worse if you don’t. Also, remember that as we go through different stages of life our nutritional needs change, and as always consult a doctor before starting any supplements.


Methylfolate is the purest form of vitamin B9. We can’t produce this vitamin on our own, so we need to get it from food or a supplement. Methylfolate is the active and natural form of folate. Folic acid which is seen in so many vitamins and food products is the synthetic form or chemical form of folate. We depend on a gene and enzyme found in the body to convert folic acid to it’s active form of Methylfolate. For people who have the gene mutation called MTHFR, where the folic acid can’t convert properly. It’s important to take Methylfolate (MF) which is the body’s most fully active form of folate in order to get all the benefits.

MTHFR Folate-Methylfolate

Research has found that 10%-15% of the Caucasian population and more than 25% of the Latino population have variants in both copies of the MTHFR gene.

A Methylfolate is easiest for your body to use, because unlike folic acid itself, it doesn’t need to go through enzyme conversion.

Benefits folate: DNA synthesis, heart & brain health.

Vitamin D3

There are over 60,392 studies on Vitamin D, which should tell you it’s importance. Lets look at some vitamin D facts:

  • It’s fat-soluble vitamin 
  • It’s produced when ultraviolet rays from sunlight hit the skin and trigger vitamin D synthesis. 
  • affects the activity of about 2,000 different genes,
  • It affects your mood, brain health, and guards against autoimmune diseases/ cancer and can help heal the gut.
  • Vitamin D promotes calcium absorption in the gut
  • It must undergo two hydroxylations in the body for activation: Once in the liver and then in the kidneys

Benefits Vitamin D3: bone health, immune & gut health, reduction of inflammation, helps with PMS.

Vitamin B12

Vitamin B12 or cobalamin can be found in our animal products. B12 is crucial for life and one of it’s roles is DNA for new cell growth.

Vitamin B12 binds to the protein in the foods we eat, our stomach acid (hydrochloric acid ) & enzymes then unbind vitamin B12 into its free form to be absorbed in the small intestines.

Benefits of Vitamin B12 gives us: healthy blood cells , DNA creation and prevent megaloblastic anemia.


Magnesium is crucial because it plays a role in over 300 enzymatic reactions within the body. It is hard to assess magnesium in the body because most magnesium is inside cells or in bone. Things like stress, caffeine, soda and certain medications can easily be deplete magnesium in the body.

Benefits of magnesium: bone formation, stabilizes mood, keeps stress in check, promotes better sleep.

Omega-3 Fatty Acids

Also known as fish oil supplements, omega-3 fatty acids are key components of the membranes that surround each cell in your body. The body can’t make essential fat so we have to get from food.

Omega-3 Fatty Acids- Positively Posie

Main 3 : Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA),docosahexaenoic acid (DHA)

So the question is are you eating the foods high in Omega-3? Like fish, veg oils, nuts (i.e.walnuts), flax seeds/oil, leafy vegetables..

Benefits of Omega 3 Fatty Acids: They help in the production of hormones that help regulate blood clotting, contraction and relaxation of artery walls, and inflammation. help relates your heartbeat, anti inflammatory, reduces the risk of depression.

All resources are linked for you to check out. And make sure to take a peek at my favorite vitamins linked below. And as always make sure to comment below with any questions.

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1 Comment

  • Linda
    November 5, 2019 at 12:11 am

    Thanks Whitney
    You always have interesting info that I learn so much from.


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