The Ultimate Vitamin Guide

Beyond the Basics

Taking vitamins doesn’t just mean cute little gummies for children or the obligatory supplement for pregnant women anymore. Getting the right vitamins and minerals is important for everybody. At Kroma Wellness, we prefer going straight to superfood sources for all the good stuff. So, whether you’re hoping for better sleep, increased energy, reduced inflammation, or managing stress, the right vitamins and minerals in healthy food can do that for you.

This ultimate guide reviews the best vitamins and minerals for men and women and teaches you everything you need to know about getting started with proper vitamin intake.

Best Vitamins for Women

Here are three of the best vitamins for women:

Folic Acid (Vitamin B9)

A jar and glass of Kroma Supergreens Elixir surrounded by healthy food ingredients.

Anytime you get ready for a date night or a girl’s night out, you want to make sure your skincare routine is flawless, and your hair and nails are slaying. Well, our bodies draw on folic acid to make new cells for our skin, hair, nails, and other parts of our bodies. Folic acid is great for women who want to age as gracefully as possible. The vitamin can fight signs of sun damage and aging and leading to firmer and more youthful-looking skin.

For women who can get pregnant or are pregnant, congrats! Don’t forget folic acid is highly encouraged to prevent major birth defects in the baby's brain and spine.

Need a good source of B vitamins? Try the Supergreens Elixir. With 81 vitamins, minerals, and whole food-sourced ingredients, getting your daily dose of goodness has never been this easy.

Iron

A glass of iced Kroma Majik Matcha latte beside a jar of Majik Matcha.

Notice we’ve snuck in some minerals on this list of “vitamins.” Total rebels, right? Certain minerals are just too important to leave out. According to the National Heart, Lung, and Blood Institute, 20% of women under 50 are iron deficient. A monthly menstrual cycle will do that to you, we suppose. For people with menstrual cycles, iron deficiency is more common. Low iron can cause major fatigue, hair loss, or shortness of breath. Your body needs oxygen to survive and thrive. The body uses iron to make hemoglobin — a protein in blood that carries oxygen to all your tissues and muscles. Without it, your whole body can't get the oxygen it needs.

Need iron from something other than beef? Majik Matcha includes powerful superfoods with iron such as spirulina and goji berries.

Omega-3 Fatty Acids

A woman eating a spoonful of Kroma OMG Cookie Butter from the jar.

Omega-3s (Omega-3 fatty acids) are good and essential fatty acids (EFAs) found in foods that are essential to our wellness, but commonly overlooked. Our bodies can’t make EFAs independently and rely on us to get these important nutrients from food. Research shows omega-3s can reduce chronic inflammation which often contributes to health concerns like heart disease and cancer.

Need a healthy snack that tastes like an actual snack? Get your Omega-3s from the hemp seeds in OMG Cookie Butter.

Best Vitamins for Men

Here are three of the best vitamins for men:

Vitamin D

Three bowls of prepared Kroma Super Porridge with various toppings.

Vitamin D is a fat-soluble vitamin that helps the body absorb and retain calcium and phosphorus. Both are critical for building strong bones. Studies show that vitamin D can reduce inflammation, which makes it one of the best vitamins for gut health. It can also support maintaining a healthy immune system. Shouldn’t everyone take vitamin D, then? Well, yes, it’s great for women as well. The biggest reason it’s one of the best vitamins for men exclusively is because vitamin D can keep testosterone levels in check, aid sperm production, and build strong muscles too.

Need breakfast for nutritious champions filled with vitamin D? Try the Super Porridge Super Pack for the ultimate start to any morning.

Vitamin C

A glass, jar, and sachet of Kroma Cranberry Hydration Elixir.

One of the most popular and beloved vitamins of all time is vitamin C — and for good reason. Vitamin C is an antioxidant known for strengthening the immune system, supporting cognitive brain function, and reducing inflammation.

Men’s skin is comparatively 20% thicker than women’s. Notice those wrinkles and fine lines coming in, fellas? Women are already reaching for vitamin C serums as a part of their skincare routines and men need to incorporate vitamin C into their lives ASAP too.

Need a vitamin C boost? Try the Cranberry Hydration Elixir.

Zinc

A man holding a glass of Kroma Blueberry Acai Plant Protein Smoothie next to the ingredients and blender.

According to the National Library of Medicine, Zinc is crucial to all men’s health. The mineral can assist in supporting healthy testosterone levels, restoring erectile dysfunction, and reducing the risks of prostate problems. Protein isn’t just for the swole bros at the gym, it’s essential for everyone and Zinc is vital for protein synthesis.

Are you worried about the receding hairline that keeps creeping up on you? Keratin is a protein that helps maintain the structure of hair, nails, skin, and the lining of the internal organs. Zinc supports the production of the cells that produce keratin, making Zinc your friend in keeping your hair as strong and healthy as possible.

Need more Zinc in your diet? Try the Zinc-filled superfood Camu Camu in this Blueberry Acai Plant Protein Smoothie.

Best Vitamins for Gut Health and Good Sleep

If you’ve ever wondered where the term “trust your gut” came from, it’s because there’s a deep scientific connection between the brain and your gut. Many smart people all over the world have studied the gut microbiome — the community of bacteria, viruses, and fungi that live in the gut. These studies show that the microbiome affects parts of cognitive function, brain development, memory formation, circadian rhythmicity, and mental health. Newer studies in Japan suggest that gut bacteria may also influence normal sleep patterns by helping create important chemical messengers in the brain, such as serotonin and dopamine.

Some of the best vitamins for men and women that reduce inflammation have previously been listed: vitamin D, vitamin C, and vitamin B. Here is one of the best minerals for gut health that can also lead to better sleep:

Magnesium

Ever find yourself tossing and turning at night? Does your stomach bother you at night, and your partner is tired of your restroom trips at 3 am? A magnesium deficiency can contribute to digestive trouble, and taking magnesium may relax muscles and nerves.

Emily Tarleton, a registered dietitian and researcher at Northern Vermont University explains that “Magnesium plays a huge role in muscle contraction. Athletes will sometimes use it for muscle cramping. So our theory is that the muscle relaxation side effect could help with sleep.”

Need better sleep? Calming + Restore Magnesium has got you covered for the night.

A chart showing which vitamins to take and not take together

What Vitamins Should Be Taken Together?

Pairing certain vitamins and minerals can maximize the absorption of the nutrients into your body properly and ensure the most effective use of each vitamin. Reach for these vitamins and minerals together:

Vitamin A and E
Vitamin A and Iron
Vitamin A and Zinc
Vitamin B3 and Zinc
Vitamin B6 and Magnesium
Vitamin C and Iron
Vitamin D and Omega-3s
Vitamin D and K
Vitamin D and Magnesium
Vitamin D and Calcium
Vitamin E and Omega-3s

What Vitamins Should Not Be Taken Together?

Not all vitamins pair well together. Refrain from taking these vitamins together as they can cause negative reactions or cancel benefits out.

Vitamin C and vitamin B12
Iron and Calcium
Iron and Zinc
Zinc and Magnesium
Magnesium and Calcium
Vitamin E and K
Vitamin A and D

When Is the Best Time to Take Vitamins?

The best time to take vitamins depends on the type of vitamins and what you’re hoping they’ll do for you. These general recommendations of the best time to take vitamins throughout the day will enhance the absorption of the vitamins and minerals in your diet.

Morning: Water-soluble vitamins (vitamin C, B12, and B6 for example) are best to take in the morning on an empty stomach. Since iron and vitamin C work well together, taking iron in the morning with vitamin C would be one of the best times.

Anytime with a meal: Fat-soluble vitamins (vitamins D, A, and K for example) should be taken at any time with a meal containing fats. Folic acid also works best when taken with a meal or snack containing fat and a glass of water.

Evening: Since magnesium can act as a relaxant, it makes the most sense to take this in the evening.

The Bottom Line

A Kroma 5-Day Deluxe Reset alongside a spread of food and accessories from the Reset.

Our goal at Kroma Wellness is to help you get the vitamins and minerals you need from yummy, nutrient-rich superfoods. No chalky pills. Just real ingredients from foods that are best for you. Heal your gut, get better sleep, find more energy, or improve your mood with a Kroma Wellness Reset. This 5-Day Reset includes all the yummy recommendations mentioned in one neat bundle. Ensure your body gets the best vitamins and minerals possible to operate at your best.

Learn how to incorporate the best vitamins and minerals through sustainable nutrition with Kroma Wellness.

Sources

Vitamins and Minerals for Older Adults | National Institute of Aging

Women Need 400 Micrograms of Folic Acid Every Day | Centers for Disease Control and Prevention

B Vitamins: Your Secret to Good Skin Health| Tri-City Medical Center

Folic Acid and Creatine Improve the Firmness of Human Skin in Vivo | National Library of Medicine

Iron: Fact Sheet for Consumers | National Institutes of Health

Pump Up Your Iron | Oregon Health and Science University

Omega-3 Fatty Acids: An Essential Contribution | Harvard T.H. Chan School of Public Health

Efficacy of the Omega-3 Fatty Acids Supplementation on Inflammatory Biomarkers: An Umbrella Meta-Analysis | National Library of Medicine

Vitamin D | Harvard T.H. Chan School of Public Health

What are the Benefits of Vitamin D for Men? | The Checkup by SingleCare