Essential Vitamins for Adults: Key Nutrients Many May Be Missing

Adulting Is Hard—But Proper Nutrition Can Help You Manage It Better

Let’s be honest—adulting isn’t always easy. Between work emails at odd hours and unexpected bills, it can be overwhelming. And that’s before we get into the everyday challenges of life.

But, adulting doesn’t have to be so tough. Our bodies and minds are built to handle stress, long days, and demanding tasks—provided they receive the essential nutrients they need to function optimally.

Vitamins and minerals play a crucial role in our overall health. When you don’t get enough, it can affect your energy, mood, and long-term health.

Unfortunately, many people don’t get the full range of vitamins and minerals from their diets. If you’re not regularly consuming nutrient-dense foods like fish, seeds, leafy greens, or whole grains, you might not be meeting your nutritional needs.

The good news? Replenishing your body with the proper nutrients can make managing your day-to-day life a lot easier. Let’s take a look at the key nutrients your body needs to thrive as an adult.

Key Nutrients for Adults

Are you an adult? Kudos to you for making it this far!

But if you want to keep feeling good for years to come, making sure you get the right nutrients daily is essential.

Vitamin D

Why you need it: Vitamin D is important for supporting bone health, immune function, mood, and skin health.*

How to get more: The best way to get vitamin D is by spending time in the sun. In the winter, when sunlight is limited, consider taking a vitamin D supplement. Vitamin D can also be found in foods like fatty fish and fortified products such as juice or breakfast cereals.

What you need to know: Vitamin D plays a key role in supporting overall well-being. It helps maintain healthy immune function and promotes bone health. It may also have a positive effect on mood, helping your body cope with stress. However, many people, especially those who spend a lot of time indoors or live in areas with limited sunlight, may not get enough. If you suspect you are not getting enough vitamin D, supplementation may help improve your health, particularly if you’re deficient. If you choose to supplement, vitamin D3 is considered the most bioavailable form.

Vitamin C

Why you need it: Vitamin C is essential for normal immune function and the synthesis of collagen, which is important for skin health.[2]* It also functions as an antioxidant that may support healthy cellular function and overall wellness.

How to get more: You can increase your vitamin C intake by consuming a variety of colorful fruits and vegetables, such as bell peppers, citrus fruits, broccoli, and strawberries.

What you need to know: Vitamin C is widely known for supporting the immune system, especially during colder months. However, a significant number of people may not be getting enough of this nutrient, which can affect overall health. Low vitamin C levels can be linked to signs of fatigue, stress, and mood fluctuations. While vitamin C is commonly found in multivitamins, you may consider a supplement if you feel your intake is insufficient. 

Calcium

Why you need it: Calcium is essential for maintaining strong bones and teeth and supporting normal bone health throughout life. It also plays a role in normal muscle and nerve function, contributing to the body’s ability to perform everyday activities.*

How to get more: To boost your calcium intake, consider including dairy products such as milk, cheese, and yogurt in your diet. Other sources of calcium include fortified plant-based alternatives like soy milk, as well as leafy greens like spinach and foods such as tofu.

What you need to know: Consuming adequate calcium is important for supporting bone strength over time, but many people struggle to meet their daily calcium needs. While dairy and other calcium-rich foods can help, it can be difficult to reach the recommended daily intake of 1,000 mg. Many people fall short, with studies showing that approximately 45% of American adults may not be meeting calcium recommendations. In some cases, a calcium supplement may be considered to help fill gaps, especially if you’re not getting enough from food sources. It’s also important to ensure adequate levels of vitamins D and K, as these nutrients support calcium absorption in the body. 

Magnesium

Why you need it: Magnesium is an important mineral that supports healthy bones and muscles, contributes to normal nervous system function, and plays a role in supporting healthy stress and blood sugar levels.*

How to get more: Good sources of magnesium include dark leafy greens, nuts, seeds, whole grains, bananas, and avocados.

What you need to know: Magnesium is involved in many processes in the body, so not getting enough can have an impact on overall health. However, magnesium deficiency may not always present noticeable symptoms, making it difficult to recognize. Research indicates that many adults, over 50% of the U.S. population, may not be getting enough magnesium from their diet [1]. Low magnesium levels may be linked to certain health risks. While magnesium can be found in a variety of foods, meeting your full daily magnesium needs can be a challenge. For example, a cup of spinach and a couple handfuls of almonds only provide about 240 mg of magnesium, which is less than the daily requirement of 300-400 mg. A magnesium supplement can be a convenient way to ensure you meet your daily intake.

Vitamin A

Why you need it: Vitamin A plays a vital role in maintaining healthy vision, supporting immune function, and helping to maintain healthy skin, heart, lungs, and kidneys.*

How to get more:Vitamin A can be found in a variety of foods, including dairy products and colorful fruits such as apricots, mangoes, cantaloupes, tomatoes, and red peppers.

What you need to know: Vitamin A is generally not difficult to obtain from a balanced diet. However, research suggests that around 45% of U.S. adults may not meet their daily requirements for this nutrient [1]. A deficiency in vitamin A can sometimes show up as skin issues like dryness, acne, or breakouts. If you’ve been struggling with skin concerns and haven’t found relief with topical treatments, increasing your intake of vitamin A-rich foods may help. For convenience, vitamin A is also commonly included in most multivitamins, which can be an easy way to ensure you’re getting the recommended intake.

Vitamin K

Why you need it:Vitamin K is essential for supporting proper blood clotting and plays a role in maintaining strong bones.*

How to get more: Vitamin K is found in green vegetables such as leafy greens, broccoli, asparagus, and Brussels sprouts, as well as in fruits like kiwi.

What you need to know: While vitamin K is not commonly discussed, it’s a vital nutrient that adults need on a daily basis. Vitamin K helps direct calcium to the bones, where it is needed, and prevents it from depositing in the blood vessels, where it could potentially cause harm [7]. Calcium, vitamin D, and vitamin K work synergistically to support bone health and protect the cardiovascular system. Because these nutrients work together, it’s important to ensure you’re getting enough of each. If managing individual nutrient levels feels overwhelming, consider a comprehensive bone health supplement that includes calcium, vitamin D, and vitamin K.

Ace Adulting with Better Nutrition

Let’s face it—adulting isn’t easy.

Balancing work, family, and self-care is challenging enough, even when you’re eating healthy, exercising, and getting a good night’s sleep (though that last one often feels impossible).

But things can get even harder when your body and mind aren’t properly fueled to handle the demands of daily life.

Without the right nutrition, it becomes more difficult to perform at your best, manage stress, and feel like your usual self.

Ensuring you’re getting essential vitamins and minerals every day could make adulting more manageable. In fact, better nutrition can help address things like low energy, occasional skin issues, and even mood or mental clarity—issues you might not have realized were linked to your nutrient intake.

A few simple changes to your diet can provide your body with the essential nutrients it needs.

And if your busy schedule makes it hard to get everything from food alone, consider supporting your nutrition with Manna Liposomal Supplements to fill in the gaps.