What's Inside Your Essential Multivitamin?

What's in a Vitamin?

 Today, almost 80% of Americans don't eat the recommended daily amount of fruit and vegetables. Because of this, you can bet that many of us are deficient in some vitamins and minerals.

These things are key to helping us stay energetic and healthy, so there's a very good chance that you don't feel your best. But you can easily solve this by taking a daily multivitamin, which will help you make up for anything you're lacking in!

So what exactly is in an essential multivitamin? Keep reading to find out! 

Vitamin D

Vitamin D is actually something made by the sun, which is why it's also known as the sunshine vitamin. It helps us absorb calcium, which plays an important part in our bone health. If you don't get enough vitamin D, then you might experience bone and hair loss, as well as an increased chance of getting sick.

Your body doesn't produce it on its own, which is why it's important that you either get enough exposure to the sun or eat plenty of foods with vitamin D in them. Foods that have this vitamin include egg yolks, fatty fish, and any foods that are fortified with this vitamin, such as juice, milk, and cereal.

Most adults should be getting 800 IU (international units) of vitamin D a day. 

Don't forget to take your Vitamin!


Most people are familiar with calcium as an essential nutrient because we've all grown up with those numerous milk ads. So you might already know that calcium is very important for bone health!

Despite this common knowledge, only about 32% of American adults actually get enough calcium in their diets. So there's a very good chance that you aren't consuming enough calcium every day.

You can find calcium in foods like salty fish, broccoli, kale, beans, lentils, nuts, milk, yogurt, cheese, and fortified cereals. Otherwise, an essential multivitamin can help you out.

An adult should get 1,000 mg of calcium a day. 


Magnesium is a nutrient that is vital for energy production. It also plays a vital part in our bone health. Some additional benefits we get from a good level of magnesium in our bodies are better muscle and nerve function, a reduction of stress, better sleep, and a better balance of blood sugar levels.

You'll find magnesium in foods like brown rice, nuts, soybeans, tofu, pumpkin, and spinach. However, if you're not eating enough foods with this essential nutrient, a daily multivitamin can quickly help you get the levels you need.

Most adults should get 350 mg of magnesium a day. 


Zinc is a nutrient that helps boost our immune system. It's great at healing our wounds. In addition, it aids in our body using up things for energy, such as carbohydrates and fat.
Some foods that are rich in zinc include pumpkin seeds, oysters, sardines, spinach, tahini, brown rice, wheat germ, organ meats, and grass-fed beef. By glancing at this list, you'll probably think that most people don't get these things in their daily diets, and you'd be correct. So it's no surprise that many Americans are lacking in zinc.

While zinc is important for people of all ages, you'll often find it in multivitamins for older people. This is because generally, seniors have lower levels of zinc. If you're under lots of stress, your levels might be lower as well.

Adults should be getting 8 to 11 mg of zinc a day. 

Chemical Compound Asset


Iron is a key component in making hemoglobin, which is a protein you'll find in red blood cells (RBCs). RBCs carry much-needed oxygen to various parts of your body, so if you don't have enough iron, you might feel fatigued and have some degree of decreased brain function.
You'll mostly find iron in red meats, although you'll also get iron through foods like beans, nuts, dried fruits, and fortified cereals.

In most cases, women will need iron more than men will. This is because they lose blood through their menstrual cycles and also have decreased iron when pregnant. So you'll find additional amounts of iron in women's multivitamins.

Adults should get 18 mg of iron daily. 

Healthy Vitamins Healthy Living

Vitamin B-12

Vitamin B-12 plays an important role in your body producing DNA. It also keeps your nerve and blood cells healthy.

You can find vitamin B-12 mostly in animal-based foods, such as meat, fish, poultry, and eggs. So many vegans and vegetarians struggle to keep good levels of this vitamin.

Adults will need just under 3 mcg of vitamin B-12 a day. 

Folate (Folic Acid)

This is an important one for women who are pregnant. Folate is an important nutrient needed for growing fetuses and can help you prevent birth defects.

However, not only pregnant women can benefit from folate. This nutrient can aid in fighting inflammation and even depression.

Foods that are rich in folate include avocados, beans, dark leafy greens, and citrus fruits. If you're taking a folate supplement, it's best to do so on an empty stomach as you'll absorb 100% of it. With food in your stomach, you'll absorb only about 85% of the folate you consume.

Adults need 400 mcg of folate per day while pregnant women need 600 mcg. 

Starting Taking an Essential Multivitamin for Better Health

As you can see, an essential multivitamin contains lots of goodies that'll help your body out. So if you've been feeling run down and not your best, consider adding a multivitamin to your daily regimen. More often than not, people find that this simple change improves things significantly, so it's definitely worth a shot!

Of course, you should always consult with your doctor before taking any new medications, including multivitamins. If you're having issues, they can examine you and run the right tests to determine what you're deficient in (if anything), then give you a professional recommendation on how to proceed.

If you want to start taking a multivitamin, then sign up with Vita Crate today. Our monthly vitamin subscription will help keep you strong and healthy! 

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