ARE YOU GETTING THE VITAMINS YOUR BODY NEEDS? HOW WOULD YOU KNOW?
Excerpt from MONDAY INFLUENCER®
November 2, 2026.
HEALTH TIPS
Orandum est ut sit mens sana in corpore sano.
— Juvenal, Satires, X.356Translation:
“Pray for a sound mind in a sound body.
”WHAT YOU PUT INTO YOUR BODY INFLUENCES WHAT YOU GET OUT OF IT.
Try to recall a single day when you turned on your television, tuned in to the radio or went online without someone trying to sell you vitamins, supplements or the latest miracle formula for better health, greater energy and a longer life.
You cannot. The pitches are relentless. The promises are often extravagant. The science behind them? Sometimes substantial. Sometimes questionable. Sometimes nonexistent.
We are not physicians, dietitians or self-appointed authorities on health and nutrition. Nor do we pretend to be. For medical and nutritional advice, consult qualified professionals. Not us.
Nevertheless, understanding what credible scientific research tells us about nutrition is useful intelligence.
Today, we examine five essential vitamins: the warning signs of deficiency, the most effective ways to obtain them, and how much is generally recommended—and how often.
NO MIRACLES. NO MAGIC FORMULAS. JUST USEFUL INTELLIGENCE.
FIVE ESSENTIAL VITAMINS WORTH UNDERSTANDING
Deficiencies and inadequate dietary intake are not the same. Symptoms vary, and many people with inadequate intake have no symptoms. The quantities below represent general daily nutritional recommendations for healthy adults—not treatment doses for diagnosed deficiencies.
1. VITAMIN D — BONES AND MUSCLE FUNCTION
THREE POSSIBLE DEFICIENCY SYMPTOMS
• Bone pain.
• Muscle weakness.
• Increased risk of fractures.
THREE WAYS TO GET ENOUGH
• Fatty fish: Salmon or trout, approximately 3 ounces per serving, regularly.
• Fortified foods: Milk or fortified plant-based alternatives, 1 cup daily.
• Vitamin D3 supplement, if needed: Total recommended intake is 600 IU daily through age 70; 800 IU daily from age 71 onward.
2. VITAMIN B6 — METABOLISM AND NERVOUS SYSTEM
THREE POSSIBLE DEFICIENCY SYMPTOMS
• Cracked lips or inflamed tongue.
• Skin rashes.
• Anemia, sometimes accompanied by fatigue.
THREE WAYS TO GET ENOUGH
• Fish or poultry: Approximately 3 ounces per serving, regularly.
• Potatoes or bananas: Include routinely in a balanced diet.
• Supplement, if needed: Total recommended intake is 1.3 mg daily for adults 19–50; after 50, 1.7 mg for men and 1.5 mg for women.
CAUTION: Excessive B6 supplementation can cause nerve damage.
3. VITAMIN C — IMMUNITY AND TISSUE REPAIR
THREE POSSIBLE DEFICIENCY SYMPTOMS
• Bleeding or swollen gums.
• Easy bruising.
• Poor wound healing.
THREE WAYS TO GET ENOUGH
• Oranges: One medium orange daily provides approximately 70 mg.
• Red bell peppers: Half a cup raw provides approximately 95 mg.
• Supplement, if needed: Total recommended intake is 90 mg daily for men and 75 mg for women. Smokers require an additional 35 mg daily.
4. VITAMIN B12 — BLOOD AND NERVE HEALTH
THREE POSSIBLE DEFICIENCY SYMPTOMS
• Fatigue or weakness.
• Tingling or numbness in hands and feet.
• Balance or memory difficulties.
THREE WAYS TO GET ENOUGH
• Fish or meat: Approximately 3 ounces of salmon provides 2.6 mcg.
• Dairy or fortified foods: One cup of milk provides approximately 1.3 mcg.
• Supplement, if needed: Total recommended intake is 2.4 mcg daily for adults. Diagnosed deficiencies, especially those involving poor absorption, may require substantially higher prescribed doses or injections.
5. VITAMIN E — CELL PROTECTION AND NERVE FUNCTION
THREE POSSIBLE DEFICIENCY SYMPTOMS
• Muscle weakness.
• Impaired coordination.
• Vision problems.
THREE WAYS TO GET ENOUGH
• Sunflower seeds: One ounce provides approximately 7.4 mg.
• Almonds: One ounce provides approximately 6.8 mg.
• Supplement, if needed: Total recommended intake is 15 mg daily for adults. Avoid high-dose supplements without professional guidance.
NOTE: Vitamin E deficiency is rare among otherwise healthy Americans, although inadequate dietary intake can occur.
IMPORTANT HEALTH ADVISORY
Symptoms alone cannot establish a vitamin deficiency. Recommended daily intakes are not treatment doses. Excessive supplementation can be harmful, and individual requirements vary with age, medical conditions and medications.
CONSULT A QUALIFIED HEALTHCARE PROFESSIONAL BEFORE TREATING A SUSPECTED DEFICIENCY.
INFORM YOURSELF. QUESTION THE PROMISES. FOLLOW THE EVIDENCE.