Your Daily Vitamin Guide!
Your Daily Vitamin & Mineral Checklist
We’ve all heard it before—“Don’t forget your vitamins!” Whether from our parents, teachers, or even advertisements, the message has always been clear: vitamins and minerals matter.
And they really do. These small but powerful nutrients are essential for your body to function properly. But which ones should you take every day to stay healthy and energised?
Let’s unpack the most important vitamins and minerals your body needs daily—along with where to get them and how much you should aim for.
VITAL VITAMINS TO CONSIDER
1. Vitamin A – A Vision & Immunity Booster
Vitamin A supports vision, immunity, and proper cell function. It’s fat-soluble, meaning it’s stored in the body for longer use. Adults need around 900mcg (men) and 700mcg (women) per day.
Good sources:
Carrots, sweet potatoes, liver, spinach, mango, herring
2. Vitamin B6 – Supports Energy & Brain Function
B6 is part of the B-complex group and plays a big role in breaking down proteins, maintaining brain health, and producing red blood cells.
- Adults 19–50 years: 1.3mg
- Over 50: Up to 1.7mg (men) or 1.5mg (women)
Rich in:
Chickpeas, tuna, poultry, potatoes, bananas
3. Vitamin B9 (Folate) – For Cell Repair & Pregnancy Support
Also known as folate (or folic acid in supplements), this vitamin is essential for DNA production, red blood cells, and healthy fetal development.
- RDA: 400mcg of dietary folate equivalents (DFEs)
Eat more of:
Spinach, broccoli, eggs, fortified grains, milk
4. Vitamin B12 – Nerve & Blood Health
Vitamin B12 helps with red blood cell formation and keeps your nervous system running smoothly. A lack of it can lead to fatigue or anemia.
- RDA for adults: 2.4mcg
Found in:
Dairy, eggs, seafood, meat, fortified cereals
Note: Vegetarians may need a supplement.
5. Vitamin C – Your Immunity Shield
Known for supporting the immune system and skin health, vitamin C also helps your body absorb iron more effectively.
- Daily needs: 75mg (women), 90mg (men)
Get it from:
Citrus fruits, bell peppers, kiwis, broccoli, tomatoes
6. Vitamin D – For Bone Strength & Mood
Vitamin D is crucial for bone health and immune function. It can be made by the body when exposed to sunlight—but many people still don’t get enough.
- Adults under 70: 15mcg
- Over 70: 20mcg
Top sources:
Sunlight, fatty fish, eggs, fortified milk, mushrooms
7. Vitamin E – Cellular Protection
Vitamin E acts as an antioxidant, helping to protect your cells and strengthen your immune system.
- Recommended amount: 15mg
Where to find it:
Almonds, sunflower seeds, vegetable oils, kiwis, peanut butter
8. Vitamin K – For Healthy Blood Clotting
Vitamin K helps your blood clot properly and may support heart health by preventing calcium build-up in arteries.
- RDA: 120mcg (men), 90mcg (women)
Eat more of:
Leafy greens, eggs, cheese, blueberries, fermented foods like natto
If you're on blood-thinners, speak to your doctor before supplementing.
MINERALS TO INCLUDE IN YOUR DAILY ROUTINE
1. Calcium – Essential for Bone Health
Calcium is key for strong bones and teeth, and it also supports your muscles and nervous system.
- Adults 19–50: 1,000mg
- Women over 50: 1,200mg
Sources include:
Milk, cheese, yoghurt, leafy greens, sardines, fortified cereals
2. Iron – Oxygen Transport & Energy
Iron is needed for healthy red blood cells and energy levels. Requirements vary by age and gender.
- RDA: 8mg (men), 18mg (women aged 19–50)
Iron-rich foods:
Spinach, red meat, beans, lentils, fortified cereals, tofu
Tip: Combine with vitamin C for better absorption.
3. Zinc – Immunity & Wound Healing
Zinc supports your immune system, helps wounds heal, and is involved in DNA and protein production.
- RDA: 11mg (men), 8mg (women)
Look for it in:
Pumpkin seeds, lentils, beef, shrimp, cheese, fortified foods
How Do You Know What You Need?
Your nutritional needs are unique. Here’s how to figure out what your body may be missing:
✅ Talk to a healthcare professional – Your doctor or pharmacist can guide you based on lifestyle, age, or health conditions.
✅ Track your diet – Keep a food diary and spot which nutrients you’re not getting enough of.
✅ Test your levels – Simple blood tests can reveal deficiencies in vitamins like D, B12, and iron.
Mopani Pharmacy Has You Covered
Once you’ve figured out your daily requirements, Mopani makes it easy to stay on track. We offer:
✔️ Top-quality supplements
✔️ Trusted brands
✔️ Multivitamins for men, women, kids & more
✔️ Fast, reliable delivery across South Africa
Explore our full range of daily vitamins and minerals online and give your body the support it deserves—every day.