What & Why: Daily Essential Vitamins

A question we frequently get asked is what are the daily essential vitamins we need? You might not think it but it’s a hard question to answer. Each and everyone of us is unique, with our own bio-individuality and specific supplementation needs.

We have compiled a list of the daily essential vitamins in this post. We also explore which foods they come from and when & how to supplement if needed. Please always source supplements & vitamins from reputable manufacturers and buy the best you can afford.

Young women looking vibrant to reflect daily vitamins

Meet the Daily Essential Vitamins:


Hello to the sunshine vitamin! Vitamin D is essential for bone health and immune function. Many of us do not get enough through our diet or exposure to sunlight. Even in the summer months we rarely spend enough time outdoors, so consider a low level dose through these months as well.


Healthy fats! We are not in the 80’s anymore and our understanding of healthy fats has never been greater.

Omega-3 is important for brain and heart health but our bodies can’t produce enough to survive. Specific types of omega-3s include DHA and EPA (found in seafood) and ALA (found in plants). Some foods that can add omega-3s to your diet include fatty fish (like salmon and mackerel), flaxseed and chia seeds. Don’t like fish? You can get some super vegan Omega-3 supplements on the market.


Yummy, good bacteria! Our gut-brain axis is a hot topic and these wonder-bugs help to maintain a healthy gut microbiome and support immune function. Common types of probiotics include Lactobacillus and Bifidobacterium strains. These can be found in fermented foods like yogurt, kefir, sauerkraut, and in dietary supplements. So invest in the best you can afford when choosing a probiotic, your tummy will love you for it!


Taking a multivitamin is usually the most cost effective way of supplementing the daily essentials. This can help to ensure that you are getting all of the essential vitamins and minerals your body needs. This is especially important if your diet is lacking in certain nutrients.


Why do we love Magnesium at Khila HQ? Magnesium is an essential mineral that plays a crucial role in various physiological functions within the body. Our Founder suffers from menopause induced migraine and swears by the impact that quality magnesium supplements have had. And be careful though, don’t take a Magnesium supplements as well as multivitamin that contains it, as too much can lead to toxicity.


All the B’s, this important daily essential vitamin is important for energy production and healthy brain function. Through diet it can be found in whole grains, meat, fish, and leafy greens. If supplementing be careful and take advice first, they can interact with certain medications and can cause sensitivity reactions in some people.


Vitamin C is truly amazing and should be enjoyed all year round. From boosting your immune system to supporting collagen production and acting as a powerful antioxidant, it’s the nutrient that really does keep on giving.

Being water soluble, it’s important to consume an adequate amount of vitamin C regularly through diet or supplements. Because the body does not retain excess amounts for future use, when supplementing take throughout the day and not all at once! (There is a reason your next pee might be yellow!)

Always remember that individual needs can vary, and what works for one person may not be suitable for another. Personalised advice from a healthcare professional is key to ensuring that supplementation is appropriate for your specific health circumstances.

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