You’ve probably seen ads claiming to make you healthy overnight, but do you doubt whether these claims are actually true? Can something in a bottle, whether a vitamin or probiotic, really rev up your immune system so quickly? Here are some common recommendations for the best vitamins that can help you live and stay healthy:

  • Vitamin C- is one of the biggest immune system boosters. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale, and broccoli. There is evidence that daily use helps prevent AMD (an eye disease that leads to vision loss in older adults) from becoming worse in people at high risk for developing it. 
  • Vitamin B6-  is best known for i. It is found in a wide variety of foods but the richest sources of vitamin B6 includes fish, beef liver and other organ meats, potatoes and other starchy vegetables, and non-citrus fruit. Vitamin B6 is available in multivitamins, in supplements containing other B complex vitamins, and as a stand-alone supplement. 
  • Vitamin D- getting enough of this vitamin is crucial for your body to absorb the calcium it needs for healthy bones and teeth. But unlike the other vitamins, our main source of vitamin D actually isn’t food- it’s the sun. So there are low risk associated with ensuring that we get enough of this vitamin but we can prevent harm by covering our skin and liberal sunscreen use.
  • Vitamin A- is important for vision, healthy skin and immunity. Concentrations of preformed vitamin A are the highest in liver and fish oils but other sources include milk, eggs, spinach, and sweet potatoes. There is evidence that suggests eating adequate amounts of vitamin A prevents the development of night blindness and may help slow the age-related decline in your eyesight.

When it comes to supplements and weight loss pills, there is solid evidence that they may contribute to weight loss, but in modest amounts, and there are a variety of side effects that come with it. The most popular weight loss pills contain green tea extract or caffeine but research shows that these supplements only contribute to small amounts if any amounts of weight loss but results in stomach discomfort and changes in bowel movements.