30+? Increase Your Productivity at Work with These 5 Essential Vitamins

These 5 essential vitamins can help boost your immune system and overall health while still fitting into your busy lifestyles.

Image of orange fruit and medications on plate
Oranges and medications

As a working-class person, having sound health is essential for both long life and optimum performance at work. About 12.2 million people of working age die yearly from non-communicable diseases.

With a death rate such as that, it's necessary to prioritise self-care. However, with busy work schedules and limited time for rest and relaxation, it can be difficult.

Fortunately, there are certain essential vitamins that can help boost your immune system and overall health while still fitting into your busy lifestyles.

This blog will discuss five essential vitamins you need to incorporate into your daily routine.

Image of a woman and two men at work
A woman and two men at work

Vitamin A

You might be wondering why vitamin A is important to you as a working-class person.

The answer is simple.

It helps you maintain your vision and promotes your body’s immune system.

Using this vitamin prevents you from falling ill often, which means you won't have to miss work regularly. It'll also allow you to perform your daily responsibilities at maximum capacity.

You can get vitamin A from food sources such as:

  • Carrots
  • Sweet potatoes
  • Liver
  • Mango
  • Egg
  • Milk
  • Fish
  • Meat
  • Vegetables

The daily requirement for vitamin A varies depending on age and gender, but the recommended dietary allowance (RDA) for adult males is 900 micrograms per day (mcg/day). While it is 700 mcg/day for adult females.

NOTE: The maximum amount of vitamin A you can consume daily is 3000mcg. Else, you stand the risk of witnessing symptoms like drowsiness, nausea, vomiting, abdominal pain, etc.

Famasi Essential Vitamins Plan

Contains vitamins to boost your immune system and protect your body against infections


Vitamin B12

The importance of vitamin B12, also known as cobalamin, cannot be overstated. Especially if you have a physically demanding or high-stress job.

This vitamin is responsible for producing red blood cells, maintaining your nervous system, and promoting healthy blood flow.

Its action on your nervous system prevents depression and anxiety attacks while working. And it can also maintain your energy levels and overall wellbeing.

Some of the best food sources for getting vitamin B12 include:

  • Meat
  • Fish
  • Eggs
  • Milk
  • Cheese
  • Fortified cereals
  • Fortified soy milk

The daily recommended amount for vitamin B12 is 2.4 micrograms.

However, if you don’t have access to a balanced diet or consistent meals, or if you’re a vegetarian or vegan, it’s recommended to take vitamin B12 supplements. Because this vitamin is primarily found in animal products.

NOTE: A lack of vitamin B12 can cause anaemia, weakness, fatigue, dizziness, memory loss, etc.

QUIZ: Take this quiz to find out how well you know about vitamins
image of a glass of orange juice near a sliced orange
Lemon and oranges are great sources of vitamin C

Vitamin C

While working, you’re likely to come in contact with germs or potentially injure yourself. But with an adequate intake of vitamin C, you have little to worry about.

Vitamin C supports your immune system and ensures proper healing processes. Because it helps your body make collagen, which is important for healing wounds and keeping your skin firm and youthful.

It can also help your body absorb iron, and protect it against diseases like colds or flu.

This research also shows that vitamin C can help you lower blood pressure levels, which will benefit you during and after work hours.

So, you can see that getting vitamin C can help you in a number of ways.

Incorporating the following food sources into your diet can help ensure you meet your daily requirements for vitamin C:

  • Citrus fruits like oranges and lemons
  • Leafy greens
  • Potatoes
  • Bell peppers
  • Tomatoes
  • Strawberries
  • Green peas
  • Grapefruit

The recommended intake for an adult female is 75 milligrams (mg) per day and 90 mg/day for men.

NOTE: Not getting enough vitamin C can lead to fatigue, red gums, bleeding, joint pain, and rough skin.

Useful read: Why you should consider taking multivitamins


Vitamin D3

If you're looking to improve your energy levels or moods, then vitamin D3 is your go-to vitamin.

Commonly called the “sunshine vitamin," this vitamin can help you maintain strong bones and a healthy immune system. It fights off bacteria and viruses that can make you sick.

Additionally, it prevents bone problems such as osteoporosis (softening of bone) and muscle weakness that can lead to injury on the job.

But beyond just maintaining bone and immune health, Vitamin D3 is also beneficial for your heart health and cognitive function. These are necessary for your day-to-day activities and performance.

One of the best ways of getting Vitamin D3 is through sunlight exposure. However, if you’re working indoor, or you only get limited sunlight, the following food sources can help:

  • Fatty fish (e.g. salmon, trout, and tuna)
  • Eggs
  • Cheese
  • Cereal
  • Fortified dairy products (e.g. milk, yoghurt, and butter)

The recommended daily intake of Vitamin D3 is 600 IU (international units) or 15 mcg. This can easily be achieved through a combination of sunlight exposure and a well-balanced diet.

However, if you're not getting enough Vitamin D3, you can experience depression, fatigue, or muscle weakness.

NOTE: It's important to limit your sunlight exposure, so you can reduce your risk of getting skin cancer. Therefore, you can opt in for a combination of dietary sources and supplementation to get your required vitamin D3 levels.

Image of a man thinking while working
A man thinking while working

Vitamin E

As a worker, you need a vitamin that improves how well you think, learn, and remember things while on the job. Vitamin E can help you achieve this because it prevents cognitive decline, which can lead to better performance at work.

It has also been linked to improve eye health, brain function, and helping you boost immune system. This powerful antioxidant can protect your cells from damage caused by free radicals.

When you take an adequate amount of Vitamin E through diet or supplements, you minimise your risk of getting chronic diseases. And it also helps you optimise your physical and mental health.

Incorporating these foods into your diet regularly can ensure you are getting the proper daily intake of Vitamin E:

  • Nuts
  • Seeds (e.g. sunflower seeds)
  • Green leafy vegetables
  • Spinach
  • Avocados.

The recommended daily intake for vitamin E is 15 milligrams per day.

If you don't get enough vitamin E, you might experience numbness, impaired vision, muscle weakness, or problems with your immune system.

Need tips for keeping up with your medication routine? Read HERE

Final Thoughts

While essential vitamins are important for your overall health, they should not be considered a substitute for a balanced diet and regular exercise. They are only meant to act as a supplement.

You should also remember that your needs may vary from another person’s needs.

That’s why you need to consult with a healthcare specialist to determine the best vitamin regimen for your specific needs.

By taking these necessary steps to prioritise your needs, you’ll be preparing for success in both your personal and professional lives.