The idea of "taking vitamins every day" seems simple but, in practice, requires a detailed assessment. The human body needs 13 essential vitamins to function well, but this does not mean that everyone needs daily supplementation.

A balanced diet, with fruits, vegetables, proteins and good quality fats, is usually sufficient for most healthy people. Supplementation comes in as a strategy and not as a rule.

Understanding the basics: two types of vitamins

Vitamins are divided into two large groups, and this completely changes the way the body deals with them:

Water-soluble vitamins (daily use)

They are eliminated in urine, that is, they are not stored in the body.

Main ones:

  • Vitamin C

  • B Complex (B1, B2, B3, B5, B6, B7, B9, B12)

Main functions:

  • Energy production

  • Nervous system health

  • Immunity

  • Formation of blood cells

Since they are not stored, they need frequent replacement, preferably through food.

Fat-soluble vitamins (stored)

They are absorbed along with fat and can accumulate in the body.

Main ones:

  • Vitamin A

  • Vitamin D

  • Vitamin E

  • Vitamin K

Main functions:

  • Bone health

  • Vision

  • Blood clotting

  • Antioxidant protection

Here there is a critical point: excess can cause toxicity, especially with supplementation without guidance.

Who really needs to supplement?

Not everyone needs to take vitamins every day and this is one of the biggest misconceptions.

Supplementation is usually indicated when there is:

  • Deficiencies proven by exams

  • Restrictive diets (vegetarians/vegans → pay attention to B12)

  • Low sun exposure (vitamin D)

  • Pregnancy (folic acid)

  • Elderly people (reduced absorption)

  • Intestinal diseases or use of certain medications

  • People who have undergone bariatric surgery

Outside these scenarios, indiscriminate use tends to generate more cost than benefit and, in some cases, risk.

How to choose good vitamins

Before choosing any supplement, a more strategic look is worthwhile:

  1. Avoid "generic multivitamins" without criteria

You may not need everything and could end up ingesting unnecessary doses.

  1. Observe the composition

  • Prefer bioavailable forms (e.g. methylcobalamin for B12)

  • Avoid formulas with doses well above the daily recommendation

  1. Evaluate brand quality

  • Quality certification

  • Transparency in labelling

  1. Personalisation is ideal

The best supplement is one based on your need, not on marketing.

Best times to take vitamins

The timing directly influences absorption:

Morning (ideal for energy):

  • B Complex

  • Vitamin C

Avoid taking at night as they may interfere with sleep in some people.

During meals with fat:

  • Vitamins A, D, E and K

Example: lunch with olive oil, avocado or nuts.

Vitamin D specifically:

  • Can be taken in the morning or at lunch

  • Always with fat for better absorption

Foods that increase absorption

The right combination maximises the effect of vitamins:

  • Vitamin C + vegetable iron → improves absorption (e.g. beans + lemon)

  • Fat-soluble vitamins + good fat → better absorption (e.g. salad + olive oil)

  • Vitamin D + calcium → more efficient bone health

On the other hand:

  • Excessive coffee and tea can reduce the absorption of some vitamins and minerals

  • Alcohol interferes with the metabolism of B complex vitamins

What's worth focusing on day-to-day

If the idea is to simplify, think of it this way:

  • Immunity and energy: vitamin C + B complex

  • Bone health: vitamins D + K

  • Skin and ageing: vitamins A and E

But always with a well-built food foundation.

Risks of excess (and why this matters)

There is a false idea that "vitamins never do harm". It is not true.

Excess, especially of fat-soluble ones, can cause:

  • Liver toxicity

  • Neurological changes

  • Coagulation disorders

More is not better. Better is what is necessary.

Vitamins are essential, but daily use of supplements should not be automatic.

The foundation remains a balanced diet, adequate sun exposure and an individual assessment when needed.

Supplementing without criteria can be as harmful as not supplementing when you need to.

Practical summary

  • Not everyone needs vitamins daily

  • Water-soluble vitamins need frequent replacement

  • Fat-soluble vitamins accumulate and require care

  • Timing and combination with food make a difference

  • Ideal supplementation is personalised.

Dr. Rebeca Soares Andrade CRM-GO 39335