Benefits of 32 of BEST Vitamins and Supplements Explained

This post is sponsored by iHerb.

Even with a healthy and balanced diet many of us still lack some of the key nutrients, vitamins, and minerals our bodies need. That means we need to find the best supplements that aren’t just “good for us” but ones that we need for our bodies and lifestyle. Nature’s Way vitamins and minerals by iHerb is a line of the best supplements for men, women, and kids and their different lifestyle needs. They are a global leader in bringing the best overall value in natural products to our customers all over the world. See some of the best supplements that you can add to your daily routine to create the happiest and healthiest version of you and your family.

Benefits Of 32 Of Best Vitamins And Supplements Explained

Best Supplements: Minerals


USAGE: An immunity booster

BENEFITS:Selenium is an important component of our immune system. It helps to neutralize free radicals in our bodies, boost our immune system, and helps to defend our bodies from chronic diseases. It also helps protect cells from oxidative stress.

DOSAGE: 200 mg daily


USAGE: To help treat and prevent anemia, low iron levels during pregnancy, improved thinking, and heart disease.

BENEFITS: Iron is a common mineral that many people need to supplement as iron rich foods are hard to come by, especially for the amount needed by our bodies. Iron helps to fortify our red blood cells so they are able to carry oxygen more efficiently throughout our bodies.

DOSAGE: 65 mg daily


Benefits Of 32 Of Best Vitamins And Supplements Explained

USAGE: Calcium is a mineral that is integral in a person’s health and bone development. Proper absorption is key in ensuring that our bones get the calcium it needs to keep our bones strong and healthy.

BENEFITS: Women typically use calcium to increase their bone density and prevent osteoporosis. Alive! Calcium Bone Formula is any easy to absorb supplement that is made with natural foods that make it easy to digest such as kale, spinach, and kollard greens. It also has vitamins A, D3, K12, and magnesium for all around supplements.

DOSAGE: 1,000 mg of Alive! Calcium Bone daily


USAGE: Zinc is a common mineral found in the body, and only a very small amount is needed daily. It can naturally be found in fish, poultry, and red meat.

BENEFITS: A zinc supplement can be very beneficial and has been found to help with things such as:

  • Common cold and recurrent ear infections
  • Flu
  • Upper and lower respiratory track infections
  • Bladder infections
  • Malaria and other parasites
  • Eye diseases
  • Nerve damage
  • HIV/AIDS treatment
  • Cancer prevention
  • Mental health including postpartum depression, anorexia, and OCD
  • Acne
  • Fertility issues
  • Osteoporosis

DOSAGE: 30 mg daily


USAGE: Niacin is a B vitamin and is often used in combination with many other supplements and even prescription medication. It is often used to help lower cholesterol levels and prevent heart disease.

BENEFITS: Niacin is used to help prevent heart disease, lower cholesterol levels, and lower the risk of heart attacks. It is also necessary for normal metabolism of fats and energy release from carbohydrates. 

DOSAGE: Take one capsule daily, preferably with food


USAGE: Magnesium is a common supplement used to help maintain and strengthen muscle fibers and tissues. It is usually taken by men and pregnant women.

BENEFITS: Magnesium is often help to strengthen muscle tissues and fibers but it has other vast benefits as well. Magnesium can help those with:

  • Sleeplessness
  • Trouble with weight loss
  • Dental issues
  • Depression
  • Anxiety
  • Mood swings

DOSAGE: Take 2 capsules per day, preferably with food


USAGE: Boron is a mineral that helps to absorb calcium, phosphorous, and magnesium. It also helps with the balance of testosterone and estrogen.

BENEFITS: Boron is used to help balance hormones, prevent tooth and gum decay, reduce inflammation, prevent vitamin D deficiency, and help speed up wound healing.

DOSAGE: Take 1 capsule daily, preferably with food

Benefits Of 32 Of Best Vitamins And Supplements Explained


Vitamin A

USAGE: Vitamin A supports proper bone formation, reproductive function and vision. It is an antioxidant that helps maintain cell integrity as well as help with the normal formation and maintenance of the heart, lungs, kidneys, and other vital organs.

BENEFITS: Vitamin A contains retinol which is great for the eyes. It also helps with keep your skin and hair healthy. In fact, high doses of Vitamin A are often used to help combat acne. It also helps to maintain healthy bones, teeth, white blood cells, and your immune system.

DOSAGE: 10,000 IUs daily

Vitamin B1

USAGE: Vitamin B1 is also know as thiamine and helps to keep your brain, nervous system, heart, muscles, and intestines healthy and working properly.

BENEFITS: B1 is used to help treat symptoms of low thiamine, which is common in pregnancy. It is also used for poor digestive systems, HIV/AIDS symptoms, alcoholism, stress, preventing Alzheimer’s, memory loss, and more.

DOSAGE: 1 mg per day

Vitamin B2

USAGE: Vitamin B2 is also known as riboflavin and it is used to support adrenal function, maintenance of the nervous system, and help convert food into energy.

BENEFITS: Vitamin B2 is essential for energy production and normal cell function. It may be used as an antioxidant to help prevent cancer, cholesterol buildup, and decrease the exposure to free radicals. It also helps with cognitive thinking, anemia, depression, migraines, and eating disorders.

DOSAGE: 100 mg daily

Vitamin B6

USAGE: Vitamin B6 is also known as pyroxidine and is necessary for normal brain function and development. It is also used to help boost one’s immunity. It has also been known to help with nausea from morning sickness for pregnant women.

BENEFITS: Vitamin B6 can help prevent heart disease and stroke, morning sickness, premenstrual syndrome, and some forms of anemia.

DOSAGE: 50 mg

Vitamin B12

USAGE: Vitamin B12 helps to create you DNA and keep your red blood cells healthy. It can not be made by the body and must be consumed through animal sources or through a supplement.

BENEFITS: Vitamin B12 helps to prevent anemia as well as helps the body to absorb other vitamins. If you do not consume animal products, you may feel tired, foggy, have pale skin, and loss of appetite indicating that you need a B12 supplement.

DOSAGE: 50 mg daily

Vitamin B50 Complex

USAGE: A B-complex vitamin gives you all the benefits of the B vitamins in one capsule.

BENEFITS: You can get your daily supplement of B-vitamins with the Vitamin B50 complex, along with other supplements like folic acid, choline, and biotin in one capsule.

DOSAGE: 1 capsule daily contains varying amounts of B-vitamins and other supplements

Benefits Of 32 Of Best Vitamins And Supplements Explained

Vitamin C

USAGE: Vitamin C is a water-soluble antioxidant that is not produced by the body. It must be ingested through supplements or from fruits and vegetables such as citrus or leafy greens.

BENEFITS: Vitamin C helps the body to heal after being injured and helps to ward off free radicals which have a hand in degenerative diseases such as arthritis, heart disease and cancer. 

DOSAGE: 75 mg

Vitamin D3 + Calcium

USAGE: Vitamin D is fat-soluble and is not naturally found in many foods. It must be processed through both the liver and kidney for the body to convert the vitamin into a useful substance. It encourages immune health and proper functioning of cells in the body. Vitamin D and calcium together promote strong bone health.

BENEFITS: A Vitamin D3 + Calcium supplement acts together to promote strong bones and immune system. Since Vitamin D is best absorbed in conjunction with calcium, this complex vitamin supplement will help to give you the benefits of both Vitamin D3 and calcium together.

DOSAGE: 15 mcg

Vitamin E

USAGE: Vitamin E is an oil that is often found in things like skin care items. It also can be taken orally to help with coronary heart disease, immunity, and lower the risk of cancer.

BENEFITS: Vitamin E has several benefits. When used on the skin, it can help boost your body’s ability to make collagen which decreases the look of fine lines and wrinkles. When taken as a supplement, it can help to prevent heart disease, strengthen your immune system, decrease inflammation, and lower the risk of cancer.

DOSAGE: 15 mg per day

Vitamin K

USAGE: Vitamin K helps with healthy blood clotting and bone strengthening, and is often found in butter and egg yolks. However, many people do not get a sufficient about of Vitamin K in their diet and it is recommended to take a supplement.

BENEFITS: Vitamin K helps to prevent osteoporosis, brain disease, heart disease and cancer. If you are taking Vitamin D in supplement form you should be taking K2 to help it process correctly in your body.

DOSAGE: 1500 mcg daily

Plants and Roots

Beet Root

Benefits Of 32 Of Best Vitamins And Supplements Explained

USAGE: Beet root is a plant-based supplement that is can be found in either a powder or capsule form. Beets are high in fiber, calcium, iron, and potassium and are a great way to supplement if you find yourself deficient in these areas.

BENEFITS: Since beets are high in several different minerals, beet root capsules and powder offer a several different benefits including increased immunity, better athletic performance, and higher cognitive abilities. It can also create better blood flow and lower blood pressure.

DOSAGE: 500 mg


Benefits Of 32 Of Best Vitamins And Supplements Explained

USAGE: Bilberry has been used for centuries for its antioxidant properties. It can come in powder or capsule form, and is often used to treat eye conditions such as glaucoma, cataracts, dry-eye, muscular degeneration, and retinitis pigments.

BENEFITS: Bilberry can be used to improve eyesight and disorders of the retina. It can also be used to help with blood flow and to lower blood pressure as the antioxidant it contains, anthocyannin, helps to increase blood flow to and from the arteries.

DOSAGE: 20 to 60 grams daily

Ginger Root

Benefits Of 32 Of Best Vitamins And Supplements Explained

USAGE: Ginger root is a common medicinal root that is used to treat nausea. It can be consumed in a variety of ways including in the form of a liquid (like a tea), powder, oil, raw, or in capsule form. It has a variety of antioxidant and anti-inflammatory properties that can benefit the body in a variety of ways.

BENEFITS: Ginger root can help alleviate nausea, morning sickness, motion sickness, pain, and loss of appetite. It also is a great way to detox after a heavy meal and can speed up your metabolism to help with weight loss, belly fat, lower cholesterol, and balance hormones.

DOSAGE: 3 to 4 grams per day


USAGE: Elderberry is a daily supplement that can help boost immunity levels, reduce inflammation, and fight against viruses. It comes in a variety of forms such as syrup, lozenges, and gummies.

BENEFITS: Elderberry has several benefits and is common for parents to give to their children to help them fight the common cold, the flu, and to combat regular illnesses. It also helps elevate fatigue, sinus pain, and back and leg pain. Elderberry is also used to help with headaches, toothaches, swelling gums, and aid in weight loss.

DOSAGE: 100 mg per day (check dosage for children based on weight)


USAGE: Vitex is a plant often used in herbal medicine. It is mostly used for women’s health issues. In medicinal uses such as capsules, it contains the extracts of the fruit and the seed of the plant. Vitex helps to increase prolactin and progesterone, both of which are important to a woman’s health.

BENEFITS: Vitex has several health benefits including:

  • Relieving symptoms of PMS
  • Acne
  • Breast disease
  • Infertility
  • Heavy periods
  • Migraines
  • Joint conditions

DOSAGE: 4 to 20 mg daily

Gotu Kola Herb

Benefits Of 32 Of Best Vitamins And Supplements Explained

USAGE: Gotu kola is used to treat bacterial, viral, or parasitic infections like urinary tract infections, cholera, dysentary, the flu, and the common cold. It can come in powder or capsule form.

BENEFITS: Gotu kola contains antioxidants that help to fight viral and bacterial infections. It can also help with fatigue, anxiety, depression, Alzheimers, and blood clots. It can help to improve your memory, increase circulation in your body, and help with indigestions. Gotu kola has also been found to help those with epilepsy, stomach ulcers, and diabetes.

DOSAGE: 475 mg per day

Neem Leaf

Benefits Of 32 Of Best Vitamins And Supplements Explained

USAGE: Neem is a type of tree. Its barks, leaves, and seeds are used in a medicinal capacity. It contains chemicals that help reduce blood sugar levels, heal ulcers, kill bacteria, prevent pregnancy, and help strengthen the digestive tract.

BENEFITS: Different parts of the neem tree have different benefits. The neem leaf is used for eye disorders, intestinal worms, upset stomachs, gum diseases, loss of appetite, fever, diabetes, and liver problems.

DOSAGE: 475 mg daily


USAGE: Chlorophyll can be found in different forms such as a liquid or capsules. It is the natural chemical in plants that helps make them green and healthy, and it can be extracted for consumption. It contains high levels of antioxidants as well.

BENEFITS: Chlorophyll has several benefits when taken as a daily supplement such as:

  • Immunity booster
  • Detoxification
  • Reduces inflammation
  • Weight loss
  • Decreases odor

DOSAGE: 1 to 2 capsules per day

Red Clover

Benefits Of 32 Of Best Vitamins And Supplements Explained

USAGE: Red clover is a flowering plant that is used in medicinal capacities to treat symptoms of menopause, cancer prevention, and any more. It can be taken in capsule form, although sometimes it is applied directly to the skin for help with sores, burns, and eczema. The flower is sometimes used as a flavoring ingredient as well.

BENEFITS: Red clover can help to reduce symptoms of menopause such as hot flashes, breast pain, and fatigue. It can also help with indigestion, coughs, asthma, bronchitis, and high cholesterol.

DOSAGE: 15 mL per day or as needed


USAGE: Echinacea is used to help boost one’s immunity and fight against germs and viruses in the body. It has been shown to increase the number of white blood cells in one’s body and has been shown to slightly prevent colds. It can be taken as a capsule or in the form of a liquid such as tea.

BENEFITS: Echinacea is beneficial to take as a daily supplement to help prevent colds, viruses, sinus infections, coughs, and sneezing. It also reduces the symptoms of the flu. It has also helped with common seasonal allergies.

DOSAGE: 400 mg daily

The Best Healthy Living Supplements

Activated Charcoal

USAGE: Activated charcoal is used to help with digestive tract issues, stomach problems, and more. Toxins bind to the charcoal when ingested which can help the body get rid of unwanted substances. It can be taken as a capsule or mixed together with a liquid. It is sometimes used to help with drug overdoses. You can also find it in beauty masks and in toothpaste as it helps with the brightening of surfaces.

BENEFITS: Activated charcoal can help a person to detox, help with digestive issues, decrease bloating, help with heart health, and slow down the aging process of our skin. It is also is used to help with nausea and stomach bugs, as well as in beauty regimes as it helps to pull out toxins and brighten surfaces.

DOSAGE: 500 mg daily. Take in between meals and a few hours after taking any other vitamins or minerals.


Benefits Of 32 Of Best Vitamins And Supplements Explained

USAGE: DHA is a brain-building mineral that helps to boost cognitive function and development. A daily multi-vitamain like EFA Gold contains DHA, omega-3 fatty acids found in fish oil, and vitamin E.

BENEFITS: EFA Gold, DHA is a daily supplement that can help increase brain function and cognitive abilities. It contains Omega-3 fatty acids which are essential fatty acids that are not found naturally in the body and must be consumed. Omega-3 fatty acids can reduce inflammation, increased heart health, and lower risks of personality disorders, cancer, and arthritis.

DOSAGE: 1 capsule per day

Immune Gummies

Benefits Of 32 Of Best Vitamins And Supplements Explained

USAGE: This daily supplement can help to boost your immunity. It contains vitamins A, C, D3, E, Zinc, and black elderberry all of which help to boost your overall immune system.

BENEFITS: Immune boosting properties of vitamins A, C, D3, E, Zinc, and black elderberry which can help fight common colds, the flu, and other bacterial and viral infections.

DOSAGE: Take one to two gummies per day


USAGE: MCT oil has become increasingly popular over the past few years, especially among those who do a high healthy fat-low carb diet. It is often found in liquid form and is added to coffees, smoothies, açaí bowls, and more. MCT oil is used to help with cognitive function, to increase energy, and as a fitness supplement.

BENEFIT: MCT oil has been shown to help with weight loss, cognitive function, gut and heart health, and improve sports ability. It is high in healthy fats and helps to promote your body’s natural fuel for both the brain and the body.

Primadophilus- Probiotic

Benefits Of 32 Of Best Vitamins And Supplements Explained

USAGE: This daily probiotic can be taken to help with healthy gut bacteria and increase your healthy digestive flora. Three billion CFU of lactobacilli and bifidobacteria help to keep your stomach healthy and your digestive tract functioning properly. This is a orange-flavor chewable is easy for kids to take daily!

BENEFITS: A daily supplement of probiotics can help to keep your digestive tract working properly. It promotes healthy gut bacteria which promotes a healthy digestive tract. Daily probiotics help with bloating, uncomfortable stomach problems, constipation, and help to promote regular bowel movements.

DOSAGE: 1 to 2 chewables daily


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Every person is different. Their lifestyle, their diet, and their body’s genetic makeup will determine what kind of supplements are best for them. There are several natural vitamins, minerals, plants, and supplements that can help us be as healthy as possible. iHerb provides these supplements in an easy and convenient way.

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Check out this article on The Ulitmate Guide to Vitamins for the Whole Family

Benefits Of 32 Of Best Vitamins And Supplements Explained



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Lauren is a mom of three girls and a proud USMC spouse. She is the managing editor of Daily Mom Military, one half of the YouTube military spouse channel, #TheDependas, and owner of Lauren Lomsdale Creative Studios. She loves to run, lift, and do yoga in her spare time. Lauren is currently in Camp Pendleton, CA with her family and loves to meet new and inspiring military spouses.