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These 6 tips will help you get your required daily vitamins with no hassle

A canister of Daily Vitamins by foodspring stands on a slab of stone.
Fitness Editor
Julia is a qualified fitness trainer. She writes our articles about nutrition and fitness. She also makes free workout plans for our site.

Why Is It So Important To Get Your Daily Vitamins?

Vitamins are micronutrients that your body needs to get through your diet to stay healthy. Some vitamins, such as vitamin D, can be produced by your body as well but not in enough quantities to support all of your important metabolic functions. To make sure your needs are covered even in today’s stressful daily hustle and bustle, try our capsules of easy-to-take Daily Vitamins.

There are two main categories of vitamins: fat-soluble and water-soluble. The fat-soluble vitamins A, D, E, and K are stored in your body, which means you can overdose on them. All other vitamins are water-soluble and are excreted in your urine if you take too much.

How Much of Which Vitamin Do I Need?

How high your vitamin needs are depends on various factors such as age, gender, health, metabolism, digestion, and activity level.

The NHS recommends age- and gender-specific dietary reference values for each vitamin as part of the Eatwell Guide, which you can check out on the NHS website.

However, these pure numbers are sometimes quite abstract and difficult to apply to a meal plan. In our overview article on vitamins, we compiled food tips for vitamins A, B6, B12, C, D, E and K and foods generally high in vitamins. With some planning and these selected foods, it’s easy to cover your daily vitamin requirements.

High-quality dietary supplements or fortified foods with clear nutritional information can also help you cover your vitamin requirements. They can help you figure out exactly which vitamins and minerals you have enough of and where there is still room for improvement.

For the fat-soluble vitamins A, D, E, and K, remember, more is not better. If you consistently take more than you need, you risk just as many negative consequences as if you have a vitamin deficiency. Therefore, when you take supplements, make sure that they do not cover more than 100% of your daily vitamin requirements.

To make our Daily Vitamins, we process freshly harvested fruits and vegetables from community farms in Germany with methods that preserve their nutritional value to create a high-quality vitamin mix that is perfectly tailored to your needs.

Check out our Daily Vitamins

6 Tips to Help You Meet Your Vitamin Needs

Meeting your vitamin needs in everyday life isn’t always easy. Who knows all the nutrition info tables and vitamin requirements by heart? These simple tips will help you get your vitamin needs without doing the math all the time.

Vitamin requirements always vary depending on the individual. It’s not a bad idea to have a micronutrient check-up with your doctor once a year to see if you have any vitamin deficiencies. If a nutrient deficiency or a problem with absorption should come up, targeted supplementation could be the solution.

#1 Eat 5 servings of fruits and vegetables daily

This is the golden rule of the Eatwell Guide, and you’ve probably seen it on signs around the supermarket as well. It’s the basis of a balanced diet and also deserves the number 1 spot among the tips for meeting vitamin requirements.

Ideally, your “five a day” should be divided into two servings of fruit and three servings of vegetables. A smoothie with greens as a breakfast or snack, a serving of vegetables at lunch and dinner, and a piece of fruit as a snack in the afternoon, and you’ve got your five servings covered.

For more recipe inspiration with fruits and vegetables, browse our free recipe database.

A warm autumn salad with a bright yellow dressing on a gray plate
Check out our recipes here

#2 Incorporate a variety of colors

Different colors of fruits and vegetables usually represent different nutrients. And they look great on your plate! Try to combine as many different colors as possible over the course of the day.

Even though they look mostly green from the outside, the fruits and vegetables in our Daily Vitamins have a whole spectrum of colors from broccoli, tomatoes, carrots, brussels sprouts, onion, apple, grapes, wild blueberries, raspberries, cranberries, plums, blueberries, strawberries, and spirulina.

#3 Choose whole foods

Whole grains and fruits and vegetables with the skins help meet your vitamin needs because they have significantly more vitamins than the refined versions. Most of the vitamins and nutrients in plant foods are located between the outer layer and the fruit/nut/seed.

#4 Eat sustainably and seasonally

Eating regionally and seasonally has clear benefits for your vitamin needs. By changing your diet with the seasons, you also automatically vary your nutrients throughout the year. In addition, foods grown locally have short transport distances behind them, can ripen in peace before harvest, so they’re fresher and often have a higher vitamin content.

Reading tip: For some background knowledge about seasonal produce and tips on how to incorporate it into your everyday life, read our article on buying and cooking regionally and seasonally.

This is also one of the reasons why we only use freshly harvested fruits and vegetables for our foodspring Daily Vitamins: all the nutrients go straight from the field into the capsule.

#5 Use preparation methods that preserve the nutrients

Many vitamins are sensitive to heat. The B vitamins 1,3, 5,6, and 12, as well as vitamin C and folic acid are particularly sensitive to heat. If you cook foods containing these vitamins too much, the vitamins will be destroyed by the heat.

Instead, combine different low- or no-heat forms of preparation! If you can tolerate a certain food raw, a smoothie for breakfast is a good way to fill up on vitamins. Simmering and steaming are also particularly healthy forms of preparation.

#6 Supplement your diet in a smart way

Eating vegan and know you might be lacking some essential nutrients? Or know you can’t manage to eat enough fruits and vegetables because of a busy week? Then supplement in a smart and targeted way to fill in nutritional gaps or on those days when your “five a day” just isn’t going to happen.

With our Daily Vitamins you cover 100% of your daily requirements of the important vitamins A, D, E, C, K, and the B vitamins 1, 2, 3, 6, 7, 9, and 12.

What Are Good Dietary Supplements for Vitamins?

The quality and origin of the raw materials, their amounts, and the vitamin selections are all important for high-quality vitamin and mineral supplements.

For our Daily Vitamins we use mainly natural vitamins from real fruits and vegetables from European regional cultivation. When growing the raw materials, we make sure that no chemical pesticides are used. This way we create short transport distances, a high degree of purity, and maximum vitamin content.

For many dietary supplements with vitamins and minerals, laboratory reconstituted vitamins are used in high doses. We prefer vitamins made directly from raw materials that you could put on your plate.

Also, too high a dosage is not always a good plan because it can lead to overdose in the long term, especially with fat-soluble vitamins. That’s why our Daily Vitamins provide you with just as much as you need, so 100% of your daily requirement* of vitamins A, D, E, C, K and the B vitamins 1,2,3,6,7,9 and 12. All these vitamins contribute to important metabolic processes. These include, but are not limited to, the following functions.

  • Vitamin A, C, D, B6, and B12 maintain the normal functioning of the immune system.
  • Vitamin D contributes to the maintenance of normal muscle function.
  • Vitamin E helps protect cells from oxidative stress.
  • Vitamin C, B1, B2, B6, B12, niacin, pantothenic acid, and biotin contribute to normal energy metabolism.
  • Vitamin C, B2, B6, B12, and folic acid help reduce fatigue and exhaustion.

So Daily Vitamins are always there for you when your fruits and vegetables fall by the wayside.

A canister of Daily Vitamins by foodspring stands on a slab of stone.
Check out our Daily Vitamins


  • Vitamins are micronutrients important for your health that usually need to be taken in through food.
  • The NHS recommends reference values for each vitamin, but these values can vary depending on the individual.
  • A balanced diet, preferably regional and seasonal with as many colorful fruits and vegetables as possible, is a good starting point for meeting your vitamin needs.
  • The NHS recommends eating 5 servings of fresh fruits and vegetables daily.
  • A high-quality dietary supplement like our Daily Vitamins can support you in meeting your vitamin needs.

More Food Inspiration from foodspring:

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