Oftentimes, people tend to veer away from the idea of taking vitamins because for one, they are, after all, healthy and not in constant need of supplements anymore. But then again, there are also the ones who diligently take them due to the belief anchored on ‘medical facts’ that these capsules of varying sizes and purposes are the inexpensive key to remaining healthy and/or becoming healthier.

Now, should you ask which between the categorized bunches is more fitting for you to fall under, the answer’s simple: neither. 

Most situations give you no other choice but to choose between white and black, leaving gray out of the picture. But in this case, it is better to be in the gray area of things; much better to remain in the middle of not taking any vitamins and taking them. Here’s why:

According to an article by Forbes, collated studies with regard to taking vitamins sans a serious need for doing so, show that it does not actually provide any benefit to the body – if anything, it may even pull you closer to harm’s side.

A prime example of this case would be the intake of Vitamin C, mostly for supposedly preventing or curing colds, which is a very common practice among us. But contrary to popular belief, as debunked by a 2005 review of 50 years worth of research, the inadequate records of its effect congruent to its purpose plainly blankets doubt over the said practice. Worse, “megadoses of 2000 mg or more” can render you more susceptible to the risk of kidney stones. What can also be added to this list are Vitamin A, Vitamin B6, Vitamin E, Probiotics, Multi-vitamins, and Iron.

In connection to this, for everyone’s benefit, we did a quick (though very reliable) rundown of vitamins and supplements you should take, and what you should take them for:

1. Vitamin B12

Unlike B6 whose continuous intake eventually results in nerve damage, Vitamin B12 aids in the production of red blood cells. It also preserves a person’s nerve cells, rendering it as an essential nutrient in the maintenance of a healthy neurological system. Though our bodies have B12 in store, it is important to take it regularly because it is rarely found in food, just keeping in mind that the recommended dosage is 2.4 micrograms (mcg) every day.

2. Vitamin B9

This type of Vitamin B is also known as Folic Acid, which helps treat certain kinds of anemia through its ability to produce red blood cells.

Substantially, this vitamin is recommended for women who are at childbearing age, for it aids in the prevention of possible developmental defects during the early stage of pregnancy.

3. Vitamin D

Aside from assisting the body in absorbing calcium, Vitamin D also plays a role in making cells grow and in minimizing inflammation.

Correspondingly, for the total benefit of immune and hormone support, 1000 to 2000 IU, or 25 mcg to 50 mcg of Vitamin D3 is suggested daily.

4. Magnesium

Insufficient magnesium in the body can give way to constipation, heart palpitations, or muscle cramps. Hence taking magnesium supplement – especially one that is naturally sourced, unlike magnesium oxide – is suggested, particularly for a holistically better working body.

5. Zinc

Deviating from the proven ineffective nature of Vitamin C, zinc may be the one that actually does its magic in preventing or curing a common cold, for it interferes with the ‘replication of rhinoviruses’ – the very thing that causes the cold.