Beyond the plate: Why vitamins play a starring role in your health

We all know the power of a balanced diet – it fuels our bodies, strengthens our minds, and keeps us thriving. But even the most vibrant plates might have hidden gaps, where essential nutrients fall short. This is where the unsung heroes of health step in: vitamins.

Think of vitamins as the supporting cast in your daily performance. They play crucial roles in everything from energy production and muscle function to immunity and mental clarity. While our bodies make some vitamins, others need a helping hand through diet or supplements.

Here’s why vitamins deserve a standing ovation:

  • Optimize your performance: Whether you’re crushing workouts or powering through workdays, vitamins can provide the extra boost you need to push your limits and recover faster.
  • Strengthen your defenses: Vitamins act as knights in shining armor, bolstering your immune system to fight off illness and keep you feeling your best.
  • Sharpen your mind: Forget foggy mornings. Vitamins can enhance focus, memory, and mental clarity, making you a sharper, more efficient version of yourself.
  • Glow from within: Vitamins aren’t just for muscle and mind; they nourish your skin and hair, promoting a radiant, healthy appearance.
  • Fill the nutritional gaps: Even the most meticulous diets can miss essential vitamins. Supplements bridge those gaps, ensuring your body gets the nutrients it craves.

Investing in quality vitamins is an investment in your future. It’s a commitment to feeling your best, living life to the fullest, and unlocking your potential.

So, don’t let hidden nutritional gaps dim your lights. Explore our curated selection of high-quality, science-backed vitamins and discover the power of filling the missing pieces. Because true health and vitality flourish when we nourish from within.

Which kind of vitamins i need to take if i workout ?

  • Vitamin C: A powerful antioxidant that helps reduce muscle soreness and supports immune function, crucial for recovery and preventing exercise-induced illness.
  • Vitamin D: Plays a role in bone health, muscle function, and energy levels. Important for athletes and those at risk of deficiency.
  • B Vitamins (B1, B2, B3, B6, B12): Crucial for energy production, metabolism, and nervous system function. Deficiencies can lead to fatigue, muscle cramps, and decreased performance.
  • Vitamin E: Another antioxidant protecting cells from damage and supporting muscle recovery.

Additional Vitamins:

  • Magnesium: Involved in muscle contraction and relaxation, aiding in preventing cramps and improving exercise tolerance.
  • Calcium: Essential for bone health and muscle function, especially important for weight-bearing exercises.
  • Iron: Carries oxygen to muscles, preventing fatigue and improving endurance. More important for female athletes due to potential deficiencies.


  • Individual needs vary based on factors like age, gender, training intensity, and dietary habits.
  • A balanced diet should be the primary source of vitamins. Supplements should be considered to fill any gaps, following consultation with a doctor or registered dietitian.
  • Overdosing on vitamins can be harmful, so stick to recommended dosages and avoid high-dose supplements without professional guidance.

We know how difficult it is, certainly in the beginning, to find the right and best nutritional supplement for us, that’s why we have compiled for you the best and most affordable Vitamins we found in Iherb.
All you have to do is choose from the products we found which is most relevant for you.

Top vitamins supplement in IHERB

Vitamin E : 
By NOW FOODS –  268 mg (400 IU)
By 21st Century – 180 mg (400 IU)
By Life Extension – 200 mcg – Vegetarian 
By Solgar – 268 mg (400 IU)

Vitamin C:
By California Gold Nutrition – Vegetarian – 500mg/1000mg
By NOW FOODS – 1000mg
By 21st Century – 250mg/500mg/1000mg

Vitamin D:
By NOW FOODS – 1000 IU and above
By NOW FOODS – Vegetarian – 1000IU
By California Gold Nutrition – 2000 IU & 5000 IU
By Doctor’s Best – 1000 IU and above
By Swanson – 1000 IU & 2000 IU

Vitamin B:
By NOW FOODS – The most diverse in number of B-Group vitamins – veg
By Solgar – The most diverse in number of B-Gorup vitamins – veg
By Lake Avenue Nutrition -A lot of extras
By Life Extension – BioActive Complete B-Complex
By Doctor’s Best –  Fully Active B Complex with Quatrefolic

Lake Avenue Nutrition – Magnesium Complex, 300 mg, 250 Tablets
Doctor’s Best – High Absorption Magnesium, 100 mg , 240/120 Tablets
Life Extension – 100mg/500mg – 100 Vegetarian Capsules
NOW Foods – Magnesium Citrate 400 mg, 120/240 Veg Capsules
Solaray – High Absorption Magnesium Glycinate, 350 mg, 120/240 VegCaps

NOW Foods – Calcium Lactate, 250 Tablets , 255 mg
Source Naturals – Calcium, 250 Tablets, 200mg
Solaray -Calcium Citrate, 1,000 mg, 120/240 VegCaps (250 mg per Capsule)

California Gold Nutrition – Ferrochel Iron (Bisglycinate), 36 mg, 90 Veggie Capsules
NOW Foods – Iron, Double Strength, 18/36 mg, 90/120 Veg Capsules
21st Century – Iron, 65/27 mg, 120/110 Tablets
Solgar – Gentle Iron, 25 mg, 90/180 Vegetable Capsules
Solaray – Iron, 50 mg, 60 VegCaps

In conclusion, consuming vitamins to complete the balance of vitamins in the body is a necessary thing.
However, it is better to consult a doctor and have blood tests done before starting to consume these supplements.

Using the nutritional supplements is the easy thing to do, yet all these vitamins can be consumed naturally by the sun and eating foods with high vitamin value.

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