When it comes to supporting your long-term health, daily vitamins can make a difference. Although they can’t compensate for healthy eating, they can fill nutritional gaps. Supplements can also strengthen your body’s defences against illness and fatigue, especially once winter returns.

However, the best vitamins aren’t the same for everyone. Your age, sex, and lifestyle all influence what your body needs most.

Our guide breaks down the essentials by age group and gender, helping you understand what to take and why, so you can create a daily supplement routine that actually works for you.

Why Daily Vitamins Make a Difference

Even with a healthy diet, most of us don’t get all the nutrients they need each day. Busy schedules, ultra processed foods and restrictions with one’s diet (such as being vegetarian or vegan) can make it harder to maintain optimal levels of key vitamins.

That’s where daily supplements come in. They're not meant to replace a balanced diet, but they can enhance it, ensuring your body has the tools it needs to:

Convert food into energy
Support immune function
Maintain bone, brain, and heart health
Promote healthy skin, hair, and nails
Prevent deficiencies that lead to fatigue, weakness, or worse

Daily Vitamins Everyone Should Consider

There are certain core vitamins and minerals that benefit nearly everyone, regardless of age or gender:

Vitamin D. Supports immunity, mood, and strong bones
Vitamin C. Antioxidant that boosts immune response and skin repair
B Vitamins (especially B12, B6, folic acid). These aid energy, brain function, and red blood cell formation
Magnesium. Important for nerve function, quality of sleep and muscle health
Omega-3s. Heart health, inflammation control, cognitive support
Zinc can boost your immunity and help heal wounds.
Iron. Critical for transporting oxygen in the blood, especially for women on their period.

The Best Daily Vitamins by Age Group

Let’s break it down more precisely, because your body’s needs change dramatically at different stages of your life.

Children (Ages 4–12)

Children are rapidly growing, so nutrients are essential for their development.

Vitamin D – Especially important in the UK, where sunshine is limited.
Calcium – For strong bones and teeth.
Iron – Helps avoid early fatigue and supports brain development.
Iodine – Important for thyroid function and metabolism.

It’s always better to look for sugar-free chewables or gummies with no artificial additives.

Teenagers (Ages 13–19)

Hormonal changes, growth spurts and stress at school or college mean adolescents benefit from some extra support.

Vitamin B12 & Folate – Brain health, memory, and red blood cell production.
Zinc – Helps with acne, immune function, and hormone balance.
Magnesium – Supports better sleep and mental calm.
Iron – Especially critical for girls starting menstruation.

Active teens may also benefit from protein, omega-3s, or multis with extra B-vitamins.

Adults 20–39

This is when we’re at our most active and strong, but busy lifestyles often mean our diet isn’t as healthy as we would like. It can even lead to habits like skipping meals. That’s why the following vitamins are so crucial:

Vitamin D – Mood stabiliser and immune support.
Magnesium – Helps with energy, stress, and muscle recovery.
B Complex – Fights fatigue and helps us focus.
Omega-3 – Helps keep the brain and heart healthy, especially for professionals under pressure.

For women, iron, folic acid and biotin are important for reproductive health, energy and keeping longer hair beautiful.

Adults 40–59

This is the age when our joints might start to creak, energy dips, and hormone levels shift.

CoQ10 – Supports heart health and energy at the cellular level.
Calcium + Vitamin D – Protect against bone density loss.
Vitamin B12 – Absorption decreases with age, so supplementation is often essential.
Omega-3s – Help manage inflammation and joint health.

For women 40+, consider phytoestrogens, vitamin K2, and magnesium to ease perimenopausal symptoms. For men, zinc and lycopene can help support prostate health.

Adults 60+

At this stage of your life, maintaining immunity, the health of your brain and staying active becomes top priority. That’s why the following vitamins are important:

Vitamin B12 – Essential due to reduced absorption.
Vitamin D + Calcium – Crucial for bone and fall prevention.
Omega-3s – May slow cognitive decline and support joint comfort.
Lutein + Zeaxanthin – Protect your eyes as they get older.

A high-quality multivitamin for seniors usually covers the bases. However, it’s important to make sure it’s designed for your gender and doesn’t contain excessive iron unless recommended.

Build a Routine That Works for You

Taking the best vitamins isn’t about downing endless pills each day; it’s about giving your body consistent support to thrive long-term.

It can help to start with the basics. Tailor your supplements to your stage of life. And don’t forget to check in with your GP or a registered nutritionist, especially if you’re managing health conditions, taking medication, or are pregnant.

At The Vitamins Company, we believe in making healthy habits easy to sustain.

Explore our range of high-quality daily vitamins. Or don’t hesitate to contact us for more information.

Best sellers

By Health Need