Good nutrition plays a crucial role in helping adults have a healthy lifestyle. When combined with regular physical activity, your diet will allow you to maintain a healthy weight, reduce your risk of developing chronic disease, and improve your overall health.

Taking the right natural supplements will help you get the nutrients your body needs to function properly and maintain good health as well, especially if you don’t always have a balanced diet.

But which important nutrients does the adult body need and how much of these do adults require every day?

Below are seven of the most vital vitamins and minerals you need to have sufficient intake of for good health and proper functioning:

1.Vitamin A

Vitamin A is an antioxidant that boosts the body’s immune systems, improves vision, and reduces the risk of heart disease. It is also an essential cofactor for a variety of metabolic and bodily functions

Meat, egg, and dairy products are the most popular sources of vitamin A. Organ meats such as beef and pork liver and kidney are rich in this particular nutrient as well.

Adults need 2,300 mg of vitamin A per day.

2.Vitamin C

Vitamin C or ascorbic acid can strengthen the immune system and helps prevent heart disease and eye disorders. It also hastens the healing of wounds and with fighting off wrinkles.

Ascorbic acid also plays a crucial role in aiding the body in manufacturing glutathione – a powerful antioxidant.

Citrus fruits, berries, broccoli, and cabbage are some examples of fruits and vegetables that are rich in vitamin C. However, cooking and storing them incorrectly and for long periods of time can deplete their ascorbic acid content. So it’s always best to eat these foods fresh or take a supplement.

Men need 90 mg while women require 75 mg of vitamin C per day

3.Vitamin D

Vitamin D is essential for healthy and strong bones since it is necessary for calcium metabolism. This nutrient also helps in regulating immune function and inflammation.

The sun is the natural source of vitamin D. Eggs, dairy products, and mushrooms also contain acceptable levels of this nutrient. There is nothing wrong with taking a vitamin D supplement as well especially if you don’t spend a lot of time outdoors.

The recommended intake of vitamin D for adults is 600 IU per day.

4.B Vitamins

There are eight types of B vitamins and they all help maintain metabolism, muscle tone, and mental alertness. They are also important in converting food into fuel for energy and in maintaining healthy skin.

Whole grain foods such as bread and cereals, asparagus, and beans are great sources of B vitamins. The recommended intake for this group of vitamins is 400 mcg per day.

5.Vitamin K2

Vitamin K2 is a fat-soluble vitamin which helps with proper calcium metabolism and blood clotting. It also prevents the calcification of arteries thereby protecting cardiovascular health.

This nutrient is found in grass-fed animal products including butter and green leafy vegetables.

Men need 120 mcg of vitamin K2 per day. Women, on the other hand, require 90 mcg daily.


Magnesium is a nutrient that helps with various important bodily functions including the transmission of nerve impulses, food metabolism, and synthesis of proteins and fatty acids. It also plays a key role in calcium absorption and overall bone health.

A deficiency in this mineral has been linked to different conditions such as asthma, cardiovascular disease, diabetes, and PMS.

Some of the foods that are rich in magnesium are almonds, sunflower seeds, and shrimps. If you want to take a supplement, consult your doctor first since it can interact with certain drugs.

Men are recommended to consume 400 to 420 mg of magnesium a day while women need 310 to 320 mg daily.

7.EPA and DHA

These omega-3 fatty acids can reduce inflammation and enhance brain functioning and muscle growth. However, to get these benefits, you need to get good quality grass-fed meat, wild caught seafood, or fish oil supplements.

If you want to take a supplement, it is best to get krill oil instead of fish oil. This is because krill is more stable. It is also phosphorylated meaning it is easier for your brain to absorb and use. Krill oil also comes with an additional healthy ingredient: astaxanthin, a powerful antioxidant.

Health experts recommend getting a minimum of 250 mg and a maximum of 3000 mg of combined EPA and DHA per day.

Whether you plan on getting these nutrients from the food you eat or from supplements, consult your doctor first to be sure you will get the right dosage per day, and also to avoid complications in case you are currently on certain types of medication.

Dave Asprey is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast, Bulletproof Radio, and author of the New York Times bestselling book, “The Bulletproof Diet.” Through his work, the Silicon Valley investor and technology entrepreneur provides information, techniques and keys to taking control of and improving your biochemistry, your body and your mind so they work in unison, helping you execute at levels far beyond what you’d expect, without burning out, getting sick, or allowing stress to control your decisions.