There are so many supplement products that claim to be good for you and to be the only one you need, but health experts say that there are some vitamins and minerals that should always be present.

When shopping for the right multivitamins, checking the label for the basics is the first order of business. The other extra supplementation, while not required, are more for added support and a healthy boost. Here are 10 ingredients that should never be absent from your multivitamins.

1. Calcium

Calcium is a mineral that is necessary for the development of strong teeth and bones. Women, in particular, tend to lose bone density earlier than men and should be consuming foods rich in calcium or taking supplements at an early age. The recommended daily dose is 1,000 mg for adults and most multivitamins do not offer this much. So you will also need to fill the gap with food such as salty fish, milk, yogurt, cheese, nuts and nut butters, beans, broccoli and kale.

2. Vitamin D

Vitamin D is also good for healthy bones, and aside from getting it from the morning sun, you can also get plenty from fish, eggs and mushrooms. Exposure to sunlight for 15 minutes a day should be enough. But if you’re always indoors and live in low-sunlight locations, you will need this in your vitamins.

3. Zinc

Zinc tends to be at low levels when you’re under a lot of stress and also as you age. It is an important mineral for wound healing and also for immune support. The body does not store zinc and much of the American diet does not really contain foods that are rich in it. Your daily multivitamins should, thus, have this ingredient.

4. Iron

Iron is an essential multivitamin ingredient for better brain function, healthy blood cells and increased energy. Not everybody has the same iron requirement, however, but multivitamins typically contain about 18 mg of ferrous sulfate, ferric citrate, ferrous gluconate or ferric sulfate. More than this amount might may some people feel nauseous.

5. Vitamin B-12

The recommended amount of Vitamin B-12 is 3 mcg or less. Anything more that’s consumed will only be removed as excess when you urinate.

6. Folate

Also called folic acid, you should consume around 400 mcg of folate on a daily basis, 600 mcg for pregnant women. When checking the ingredients on your multivitamin, look for methyl folate. It’s best to be taken on an empty stomach.

Multivitamins
There are ten ingredients that should never be absent from your multivitamins. Pictured: A selection of over the counter vitamin supplements Getty Images/Christopher Furlong

7. Magnesium

Magnesium is essential for energy production and bone health. It is also known to help ease sleep problems, reduce stress, calm the nervous system, balance blood sugar levels, and regulate muscle function. For supplements, the body needs at least 350 mg, and most multivitamins offer 300 to 320 mg.

8. Vitamin C

Vitamin C is good for boosting the blood vessels and enhancing iron absorption and anti-oxidant function. The daily recommended amount per day is 65 to 90 mg, with an upper limit of 2,000 mg. Going beyond the usual dose could cause nausea and diarrhea.

9. Vitamin A

Vitamin A is good for the teeth and skin, as well as healthy eyes and general growth and wellness. The recommended amount per day is between 700 to 900 mcg, while pregnant women should take 1,200 to 1,300 mcg daily.

10. Vitamin E

This vitamin provides protection against free radicals and is good for a healthy blood circulation. Health experts recommend that people take 15 mg of vitamin E per day. The American Heart Association also discourages the consumption of high-dose vitamin E supplements and says that it’s better to get it from natural food sources instead.