Most of us take vitamin supplements every day as it seems like an effective and even an inexpensive way to keep us healthy. These supplements can help us avoid vitamin deficiencies that can be detrimental to health.

In the United States, almost half of the population consumes vitamins and the most popular type is a multivitamin. Several big and small grocery stores sell vitamins, so it’s easy to buy them. But not all vitamins are good for you to take, especially if you’re planning on taking them every day.

If you don’t have a critical vitamin deficiency, these vitamin supplements are surprisingly non-essential. What’s even worse is that many studies have proven taking some vitamins routinely in mega-doses can harm you. But there are vitamins you should definitely take and here they are:

#1: Vitamin D

In supplement form, vitamin D provides the most benefits, beating the more popular vitamins A, B, and C. Research has concluded that this vitamin can reduce instances of flu, especially in children. Meanwhile, in adults, vitamin D can reduce fractures and improve bone health as well.

#2: Vitamin B3

Also known as niacin, this vitamin is important as it can cure several health conditions, including Alzheimer’s disease, diabetes, chronic headaches, and high cholesterol. A study in 2010 also showed how B3 can reduce risks for heart attack and stroke.

#3: Vitamin B12

Another B vitamin that is worth taking is B12. It is useful in metabolism and can aid in red blood cell production. B12 is ideal for older adults, vegans and vegetarians, and those with anemia.

vitamin-supplements#4: Folic Acid

The natural form of folic acid is folate. This is also a B vitamin that helps in maintaining a healthy spinal cord and brain. The same vitamin creates RNA and DNA, which are the building blocks of cells. Having enough folic acid in the body can prevent DNA changes that can cause cancer.

The four vitamins above are indeed worth-taking, but others are not. Surprisingly, vitamin C should not be in the list of vitamins to take. Supplementing on this vitamin isn’t that necessary because you can get it from so many fruits and vegetables. Additionally, many people say vitamin C can prevent and cure common cold, but this is not true. If you have a cold, it is better to go for the mineral zinc, which is actually more effective in inhibiting the microbes called rhinoviruses that can cause common cold.