By Ms. Cindy Sim
Healthcare Manager, Danai Medi-Wellness

Adopting a healthy diet is a common goal, and there’s no shortage of well-intentioned advice to help us get there. However, despite our best efforts, many of us struggle to meet these dietary recommendations. Take, for instance, the recommendation to consume five to nine servings of fruits and vegetables each day. How many of us actually hit this target every day? The reality is that many of us miss out on essential vitamins, even though we try our best.

This is where multivitamins can come in handy, playing the role as a nutritional safety net that fills in the gaps and supports our health when our diets alone may not be enough. If you’re not sure what your multivitamins should consist of, here are 7 essential vitamins and minerals to consider:

#1: Vitamin D
Vitamin D is important to help your body absorb calcium and ensure bone, tooth and muscle health. According to the Mayo Clinic, the recommended daily amount of vitamin D is 400 international units (IU) for babies up to 12 months of age, 600IU  for children and adults, and 800IU for senior citizens. Insufficient Vitamin D could lead to a higher possibility of falling sick, bone degeneration and hair loss. You could also contribute to your daily dose of Vitamin D by getting about 15 minutes of morning sunshine.

#2: Magnesium
Magnesium provides many benefits, playing an important role in muscle function, nerve transmission, blood sugar regulation, heart health and even promoting better sleep. It is recommended that adults take up to 350mg of magnesium per day, with the best forms to facilitate absorption by the body being chloride, citrate, lactate and aspartate.

#3: Calcium
Calcium is a vital mineral that our bodies require to fortify our bones and teeth. Many people do not consume the daily recommended 1,000mg dose of calcium in their diet. Women in particular tend to lose their bone density more rapidly than men. As such, it is important that they get enough calcium right from the start. Nutritionists recommend the consumption of calcium in the form of calcium citrate as it optimises bioavailability to help those who have absorption issues.

#4: Zinc
Zinc helps the body to produce immune cells that fight infections, contribute to the production of collagen and facilitates wound healing. It also helps to transform protein, carbohydrates and fat into energy. Older people and those who are under a lot of stress typically have lower levels of zinc. The daily recommended intake of zinc is around five – 10mg.

#5: Iron
While iron is needed in our diet, the amount required varies according to the food intake and physiological conditions of the individual. For example, women who are pregnant or menstruating will require more iron. Vegetarians or vegans, who find it difficult to replace meat with other iron-rich sources, may also want to make sure that their multivitamin has iron. An ideal amount of iron intake is 18mg in the form of ferrous sulfate, ferrous gluconate, ferric citrate or ferric sulfate. Do note that overconsumption may cause nausea.

#6: Folate
Folate, also called folic acid, is known for being a supplement for pregnant women due to its foetus-protecting properties. However, it is also essential in helping the rest of the population in combating inflammation and depression, and growing stronger nails. Aim for around 400mcg of folate daily; 600mcg if you’re pregnant. Pro tip: There is a 100% absorption rate if you consume folate on an empty stomach compared to only 85% when taken with food.

#7: Vitamin B-12
Vitamin B-12 promotes healthy brain, nerve and blood cell function as well as helping to make DNA. Crucial for overall energy levels and mental clarity, they are especially important for individuals who are always on the go. As most food sources of the vitamin are animal-based, vegans and vegetarians may be susceptible to Vitamin B-12 deficiency. Try looking for supplements with one to two mcg of Vitamin B-12 per serving.

If you need extra help with your supplement needs, you can also look into personalised supplements or multivitamin injectables. Check with us to find out which you’re most suited for.


Get to know me:
Ms Cindy Sim is a proponent of a holistic approach to wellbeing. Among others, she has accumulated over 10 years of experience in health promotion and lifestyle interventions.