Maintaining optimal health is a goal that resonates with everyone. We all strive to live our lives to the fullest, and one of the key pillars of a thriving life is proper nutrition. While a well-balanced diet forms the foundation of good health, sometimes we need an extra boost to ensure we’re getting all the essential vitamins our bodies need.
In this article, we will delve into the world of essential vitamins and explore the top 10 that are crucial for supporting our overall well-being. These vitamins play vital roles in various bodily functions, from boosting our immune system to promoting healthy vision, from aiding in energy production to supporting strong bones.
Understanding the importance of these essential vitamins is the first step toward incorporating them into our daily routines. By ensuring we meet our daily vitamin requirements, we can optimize our health, enhance our vitality, and potentially reduce the risk of certain health conditions.
Throughout this article, we will discuss the benefits of each vitamin, their natural food sources, and the recommended daily intake. Additionally, we will recommend high-quality vitamin supplements that can help bridge any nutritional gaps and support your journey toward optimal health.
Remember, achieving optimal health is a holistic process, and while vitamins are essential, it’s important to maintain a balanced lifestyle that includes regular physical activity, adequate rest, and a well-rounded diet. Let’s dive into the top 10 essential vitamins and discover how they can contribute to your overall well-being.
Vitamin A
Vitamin A is a vital nutrient that plays a crucial role in maintaining healthy vision, promoting cell growth, and supporting a robust immune system. It exists in two forms: preformed vitamin A (retinoids) and provitamin A carotenoids.
Benefits: One of the primary benefits of vitamin A is its role in maintaining healthy vision. It helps support the functioning of the retina, the part of the eye responsible for detecting light and color. Adequate vitamin A intake is also essential for maintaining good night vision.
Additionally, vitamin A is involved in cell growth and development, making it crucial for the maintenance of healthy skin, teeth, and skeletal tissues. It supports the production and maintenance of epithelial cells, which line various organs and body cavities, acting as a barrier against infections.
Vitamin A is also known for its immune-boosting properties. It helps regulate immune responses and supports the integrity of the skin and mucous membranes, acting as a first line of defense against pathogens.
Sources: Vitamin A can be obtained from both animal and plant sources. Animal sources provide preformed vitamin A, also known as retinol, which is readily used by the body. Rich animal sources include liver, fish oil, dairy products, and eggs.
On the other hand, plant-based sources provide provitamin A carotenoids, such as beta-carotene, which the body converts into vitamin A as needed. Excellent plant sources of provitamin A carotenoids include carrots, sweet potatoes, spinach, kale, and mangoes.
Recommended Supplement: To ensure an adequate intake of vitamin A, especially if dietary sources are limited or if you have specific dietary restrictions, considering a high-quality vitamin A supplement is beneficial. One recommended supplement is Nutricost Vitamin A 10,000 IU, 500 Softgel Capsules. It provides a reliable source of vitamin A, formulated to meet the daily requirements for optimal health. It is also very cost effective.
Note of Caution: It’s important to note that excessive intake of vitamin A can be harmful. It’s best to follow the recommended daily intake guidelines and consult with a healthcare professional if you have any specific health concerns or conditions.
Incorporating vitamin A-rich foods into your diet and considering a vitamin A supplement when needed can help ensure you meet your daily requirements for this essential nutrient. By doing so, you support healthy vision, cell growth, and immune function, contributing to your overall well-being.
Vitamin B12
Vitamin B12, also known as cobalamin, is an essential nutrient that plays a critical role in several bodily functions, including energy production, red blood cell formation, and neurological function. It is a water-soluble vitamin that cannot be produced by the body and must be obtained from dietary sources or supplements.
Benefits: One of the primary functions of vitamin B12 is its involvement in energy metabolism. It plays a vital role in converting food into energy by aiding in the breakdown of carbohydrates, proteins, and fats. Adequate levels of vitamin B12 are necessary for maintaining optimal energy levels and preventing fatigue.
Vitamin B12 also plays a crucial role in the production of red blood cells. It is involved in the synthesis of DNA, the genetic material in cells, which is necessary for the formation of new red blood cells. Sufficient levels of vitamin B12 are essential for preventing megaloblastic anemia, a condition characterized by large, immature red blood cells.
Furthermore, vitamin B12 is important for neurological function. It helps maintain the health of nerve cells and is involved in the production of myelin, a protective covering around nerves. Sustaining adequate vitamin B12 levels supports proper nerve signaling and can help prevent neurological symptoms such as numbness, tingling, and cognitive impairments.
Sources: Vitamin B12 is predominantly found in animal-based foods. Excellent dietary sources include meat (particularly liver), fish (such as salmon and trout), eggs, dairy products (such as milk and cheese), and fortified foods (such as breakfast cereals and plant-based milk alternatives).
For individuals following a strict vegetarian or vegan diet, obtaining sufficient vitamin B12 can be challenging, as plant-based foods do not naturally contain significant amounts. In such cases, fortified foods or supplements are often recommended.
Recommended Supplement: Supplementing with vitamin B12 is particularly important for individuals who are at risk of deficiency or have difficulty obtaining it from dietary sources. One recommended vitamin B12 supplement is Kirkland Signature B12 5000 mcg., 300 Quick Dissolve Tablets. It provides a reliable source of vitamin B12, ensuring you meet your daily requirements for optimal health. It was chosen because of quality and price.
Note of Caution: If you suspect a vitamin B12 deficiency or have specific health concerns, it is important to consult with a healthcare professional for proper diagnosis and guidance. They can determine the appropriate dosage and recommend the best course of action for your specific needs.
By incorporating vitamin B12-rich foods into your diet and considering a vitamin B12 supplement when necessary, you can support your energy levels, red blood cell production, and neurological health. Ensuring adequate vitamin B12 intake is essential for overall well-being.
Vitamin C
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays a crucial role in various bodily functions. It is a water-soluble vitamin, meaning it is not stored in the body and needs to be replenished regularly through dietary sources or supplements.
Benefits: One of the well-known benefits of vitamin C is its immune-boosting properties. It plays a vital role in supporting the immune system, helping to strengthen the body’s natural defenses against pathogens. Vitamin C enhances the production and function of white blood cells, which are essential for fighting off infections and promoting overall immune health.
Vitamin C also acts as an antioxidant, protecting cells from damage caused by harmful free radicals. It helps neutralize oxidative stress, which can contribute to the aging process and the development of chronic diseases. By reducing oxidative stress, vitamin C supports overall cellular health and may have positive effects on skin, cardiovascular health, and eye health.
Another important function of vitamin C is its role in collagen synthesis. Collagen is a protein that provides structure to various tissues, including the skin, bones, and blood vessels. Vitamin C is necessary for the production of collagen, which helps maintain healthy skin, supports wound healing, and promotes the strength and integrity of connective tissues.
Sources: Vitamin C is abundant in various fruits and vegetables. Excellent dietary sources include citrus fruits (such as oranges, lemons, and grapefruits), strawberries, kiwi, papaya, pineapple, bell peppers, broccoli, Brussels sprouts, and leafy greens like spinach and kale.
It’s important to note that vitamin C is sensitive to heat and can be lost during cooking or food processing. To maximize vitamin C intake, it is recommended to consume fruits and vegetables in their fresh or lightly cooked form.
Recommended Supplement: While obtaining vitamin C from dietary sources is ideal, certain situations may warrant additional supplementation. For individuals with limited access to fresh fruits and vegetables or those who require higher vitamin C intake, a vitamin C supplement can be beneficial. Consider Carlyle Vitamin C 1000mg | 500 Vegetarian Caplets | Ascorbic Acid with Wild Rose Hips | High Strength Formula | Non-GMO and Gluten Free Supplement as a reliable vitamin C supplement to support your daily requirements for optimal health. It was choosen because of its quick absorbtion and low cost.
Note of Caution: It’s important to be mindful of the recommended daily intake of vitamin C and avoid excessive supplementation, as very high doses can lead to digestive disturbances or other health concerns. Always consult with a healthcare professional before starting any new supplements, especially if you have specific health conditions or concerns.
By incorporating vitamin C-rich foods into your diet and considering a vitamin C supplement when needed, you can support your immune system, protect against oxidative stress, and promote overall well-being. Vitamin C is a valuable nutrient that plays a vital role in maintaining optimal health.
Vitamin D
Vitamin D, often referred to as the “sunshine vitamin,” is a unique nutrient that plays a crucial role in several bodily functions. It is both a vitamin and a hormone, and it is primarily synthesized in the body when the skin is exposed to sunlight. However, it can also be obtained from dietary sources and supplements.
Benefits: One of the key roles of vitamin D is its contribution to bone health. It helps regulate calcium and phosphorus absorption, which are essential minerals for building and maintaining strong bones. Vitamin D works in conjunction with calcium to promote proper bone mineralization, reducing the risk of conditions like osteoporosis and fractures.
Vitamin D also plays a vital role in supporting the immune system. It helps regulate immune responses, enhancing the body’s defense against pathogens. Sufficient levels of vitamin D are associated with a lower risk of respiratory infections, autoimmune diseases, and certain types of cancer.
Additionally, emerging research suggests that vitamin D may have implications beyond bone and immune health. It is being studied for its potential role in reducing the risk of cardiovascular disease, improving mood and mental health, and supporting healthy aging.
Sources: The primary source of vitamin D is sunlight exposure. When the skin is exposed to sunlight, it synthesizes vitamin D from cholesterol. However, various factors, such as geographic location, time of day, season, skin pigmentation, and the use of sunscreen, can affect the production of vitamin D from sunlight.
Dietary sources of vitamin D include fatty fish (such as salmon, mackerel, and sardines), cod liver oil, fortified dairy products (milk, yogurt, and cheese), fortified plant-based milk alternatives, and egg yolks. However, it can be challenging to obtain sufficient vitamin D from food alone, especially for individuals with limited sun exposure or dietary restrictions.
Recommended Supplement: Due to the challenges associated with obtaining adequate vitamin D from sunlight and food alone, supplementation is often recommended, especially for individuals with limited sun exposure or at higher risk of deficiency. Now Foods Vitamin D3 (Cholecalciferol) – 5,000 IU is a trusted vitamin D supplement that provides an effective and convenient way to support your daily vitamin D needs for optimal health. It was also choosen for its cost effectiveness.
Note of Caution: While vitamin D supplementation can be beneficial, it’s important to consult with a healthcare professional to determine the appropriate dosage for your specific needs. Excessive vitamin D intake can be harmful, so it’s crucial to follow recommended guidelines and have your vitamin D levels monitored through blood tests if necessary.
By ensuring sufficient vitamin D intake through sunlight, dietary sources, and supplementation when needed, you can support your bone health, immune system function, and overall well-being. Vitamin D is an essential nutrient that plays a significant role in maintaining optimal health.
Vitamin E
Vitamin E is a fat-soluble antioxidant that plays a vital role in protecting cells from oxidative damage caused by free radicals. It is a group of compounds, including tocopherols and tocotrienols, with alpha-tocopherol being the most biologically active form.
Benefits: As an antioxidant, vitamin E helps neutralize free radicals, which are unstable molecules that can damage cells and contribute to the aging process and the development of chronic diseases. By reducing oxidative stress, vitamin E supports overall cellular health and may have potential benefits for heart health, eye health, and the immune system.
Vitamin E also plays a critical role in maintaining healthy skin. It helps protect the skin from damage caused by environmental factors, such as sun exposure and pollution. Vitamin E supports skin hydration, promotes healing, and may have anti-aging effects, contributing to a youthful and vibrant complexion.
Additionally, vitamin E is involved in immune function. It supports the proper functioning of immune cells, helping to defend the body against infections and promoting overall immune health.
Sources: Vitamin E can be obtained from various food sources. Good dietary sources include nuts and seeds (such as almonds, sunflower seeds, and hazelnuts), vegetable oils (such as wheat germ oil and sunflower oil), spinach, broccoli, and fortified cereals. Incorporating these foods into your diet can help increase your vitamin E intake.
Recommended Supplement: While a well-balanced diet can provide sufficient vitamin E for most individuals, some may benefit from vitamin E supplementation, especially if dietary intake is inadequate or if there are specific health concerns. Nature’s Bounty Vitamin E 1000 IU Softgels is a reliable vitamin E supplement that can help bridge nutritional gaps and support your daily requirements for optimal health.
Note of Caution: It’s important to be mindful of the recommended daily intake of vitamin E and avoid excessive supplementation, as high doses may have adverse effects and interact with certain medications. As always, consult with a healthcare professional before starting any new supplements, especially if you have specific health conditions or concerns.
By incorporating vitamin E-rich foods into your diet and considering a vitamin E supplement when necessary, you can support your cellular health, skin vitality, and immune function. Vitamin E is a valuable nutrient with antioxidant properties that contribute to overall well-being.
Vitamin K
Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting, bone health, and the regulation of calcium metabolism. There are two primary forms of vitamin K: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).
Benefits: The main function of vitamin K is its involvement in blood clotting. It plays a vital role in the production of clotting factors, which are necessary for the formation of blood clots to prevent excessive bleeding. Adequate vitamin K levels are essential for maintaining normal clotting and ensuring proper wound healing.
Vitamin K also plays a significant role in bone health. It helps regulate calcium deposition in bones and teeth, contributing to their strength and integrity. Vitamin K works synergistically with vitamin D to ensure that calcium is properly utilized and directed to the bones, reducing the risk of osteoporosis and fractures.
Emerging research suggests that vitamin K may have additional health benefits beyond clotting and bone health. It may play a role in cardiovascular health by helping to prevent arterial calcification and maintaining healthy blood vessels. Vitamin K also has potential anti-inflammatory and antioxidant properties, which may have implications for overall health and disease prevention.
Sources: Vitamin K1 is primarily found in leafy green vegetables, such as kale, spinach, broccoli, and Brussels sprouts. Other dietary sources include vegetable oils (such as soybean and canola oil) and certain fruits (such as blueberries and grapes).
Vitamin K2 is found in fermented foods, including natto (fermented soybeans), certain cheeses, and animal-based products like liver and egg yolks. Gut bacteria can also produce small amounts of vitamin K2.
Recommended Supplement: While a balanced diet can provide sufficient vitamin K for most individuals, some may benefit from vitamin K supplementation, especially if their dietary intake is inadequate or if there are specific health concerns. Nature Made Vitamin K2 100 mcg is a reliable vitamin K supplement that can help support your daily requirements for optimal health.
Note of Caution: It’s important to note that individuals on anticoagulant medications, such as warfarin, should consult with their healthcare provider before taking vitamin K supplements, as it can interact with these medications. Always follow the recommended dosage and consult with a healthcare professional if you have any specific health concerns or conditions.
By incorporating vitamin K-rich foods into your diet and considering a vitamin K supplement when necessary, you can support your blood clotting function, bone health, and overall well-being. Vitamin K is an essential nutrient with multiple important roles in the body.
Vitamin B6
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is involved in over 100 enzymatic reactions, making it essential for overall health and well-being.
Benefits: One of the primary functions of vitamin B6 is its involvement in the metabolism of macronutrients. It plays a vital role in the breakdown and utilization of carbohydrates, proteins, and fats, helping to convert food into energy. Adequate levels of vitamin B6 are necessary for optimal energy production and to support the body’s growth and repair processes.
Vitamin B6 is also important for proper brain development and function. It is involved in the synthesis of neurotransmitters, such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are essential for mood regulation, cognitive function, and overall mental well-being. Vitamin B6 deficiency has been associated with symptoms of depression, cognitive impairment, and mood disorders.
Furthermore, vitamin B6 is involved in the synthesis of hemoglobin, the protein responsible for carrying oxygen in red blood cells. It also supports the immune system by aiding in the production of antibodies and maintaining proper immune function.
Sources: Vitamin B6 can be obtained from a variety of food sources. Good dietary sources include poultry (such as chicken and turkey), fish (such as salmon and tuna), organ meats (such as liver), whole grains, legumes (such as chickpeas and lentils), nuts, seeds, and fortified cereals.
Recommended Supplement: While a balanced diet can provide sufficient vitamin B6 for most individuals, certain situations may warrant additional supplementation. Lifeable Vitamin B6 100mg is a trusted vitamin B6 supplement that can help support your daily requirements for optimal health when dietary intake is inadequate. You will have enough tablets for a 2 months supply.
Note of Caution: It’s important to be mindful of the recommended daily intake of vitamin B6 and avoid excessive supplementation, as very high doses may have adverse effects. Always consult with a healthcare professional before starting any new supplements, especially if you have specific health conditions or concerns.
By incorporating vitamin B6-rich foods into your diet and considering a vitamin B6 supplement when necessary, you can support your energy metabolism, brain health, immune function, and overall well-being. Vitamin B6 is an essential nutrient that plays a significant role in maintaining optimal health.
Vitamin B9 (Folate/Folic Acid)
Vitamin B9, commonly known as folate or folic acid, is a water-soluble vitamin that is essential for various bodily functions. It plays a crucial role in cell division, DNA synthesis, and the production of red blood cells.
Benefits: One of the primary functions of vitamin B9 is its involvement in cell growth and division. It plays a vital role in the production and repair of DNA, which is the genetic material in all cells. Adequate levels of vitamin B9 are essential for normal cell growth and development, making it especially crucial during periods of rapid growth, such as pregnancy and childhood.
Vitamin B9 is particularly important during pregnancy as it is necessary for proper fetal development. It supports the formation of the neural tube, which eventually develops into the baby’s brain and spinal cord. Sufficient folate intake before and during early pregnancy can help prevent neural tube defects, such as spina bifida.
In addition to its role in cell division, vitamin B9 is involved in the production of red blood cells. It is necessary for the synthesis of hemoglobin, the protein responsible for carrying oxygen in the blood. Adequate folate levels are crucial for maintaining healthy blood cells and preventing anemia.
Sources: Folate can be obtained from various food sources. Good dietary sources include leafy green vegetables (such as spinach, kale, and collard greens), legumes (such as lentils and chickpeas), asparagus, broccoli, citrus fruits, fortified grains and cereals, and liver.
Recommended Supplement: While a well-balanced diet can provide sufficient folate for most individuals, certain situations may warrant additional supplementation. Vitamatic Folic Acid 1000 mcg (1 mg) – Vegetarian Tablets is a trusted vitamin B9 supplement that can help support your daily requirements for optimal health, especially during pregnancy or if dietary intake is inadequate.
Note of Caution: It’s important to be mindful of the recommended daily intake of vitamin B9 and avoid excessive supplementation, as very high doses can have adverse effects. Always consult with a healthcare professional before starting any new supplements, especially if you have specific health conditions or concerns.
By incorporating folate-rich foods into your diet and considering a vitamin B9 supplement when necessary, you can support proper cell division, red blood cell production, and overall well-being. Vitamin B9 is an essential nutrient that plays a significant role in maintaining optimal health, particularly during critical periods of growth and development.
Vitamin B3 (Niacin)
Vitamin B3, also known as niacin, is a water-soluble vitamin that is essential for proper bodily function. It plays a crucial role in energy metabolism, DNA repair, and the maintenance of healthy skin and nervous system.
Benefits: One of the primary functions of vitamin B3 is its involvement in energy metabolism. It plays a key role in converting carbohydrates, fats, and proteins from the food we eat into usable energy for the body. Adequate levels of niacin are necessary for optimal energy production, supporting overall vitality and physical performance.
Niacin also plays a role in DNA repair and synthesis. It aids in the maintenance of the genetic material in our cells, supporting proper cell division and growth. Additionally, niacin is involved in the production of certain hormones and enzymes that contribute to various bodily processes.
Furthermore, niacin is beneficial for maintaining healthy skin. It helps support the function of the skin barrier, promoting moisture retention and protecting against environmental damage. Niacin can also have a positive impact on the appearance of the skin, contributing to a smoother and more youthful complexion.
Additionally, niacin has been studied for its potential cardiovascular benefits. It can help raise levels of high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol, while lowering levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. These effects may contribute to cardiovascular health and reduce the risk of heart disease.
Sources: Niacin can be obtained from a variety of food sources. Good dietary sources include meat (such as chicken, turkey, and beef), fish (such as salmon and tuna), whole grains, legumes (such as lentils and peanuts), nuts, seeds, and fortified cereals.
Recommended Supplement: While a well-balanced diet can provide sufficient niacin for most individuals, some may benefit from niacin supplementation, especially if dietary intake is inadequate or if there are specific health concerns. Now Foods Niacinamide 500mg is a trusted vitamin B3 supplement that can help support your daily requirements for optimal health.
Note of Caution: It’s important to be mindful of the recommended daily intake of niacin and avoid excessive supplementation, as high doses can have adverse effects. Niacin supplementation should be done under the guidance of a healthcare professional, especially in therapeutic doses for specific health conditions.
By incorporating niacin-rich foods into your diet and considering a niacin supplement when necessary, you can support energy metabolism, DNA repair, skin health, and overall well-being. Vitamin B3 is an essential nutrient that plays a significant role in maintaining optimal health.
Vitamin B5 (Pantothenic Acid)
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that is essential for various bodily functions. It plays a crucial role in energy metabolism, hormone production, and the maintenance of healthy skin and hair.
Benefits: One of the primary functions of vitamin B5 is its involvement in energy metabolism. It plays a vital role in converting carbohydrates, fats, and proteins from the food we eat into usable energy for the body. Adequate levels of pantothenic acid are necessary for optimal energy production, supporting overall vitality and physical performance.
Vitamin B5 is also involved in the synthesis of coenzyme A (CoA), which is a crucial molecule involved in numerous enzymatic reactions. CoA is required for the production of fatty acids, cholesterol, and certain neurotransmitters. It also plays a role in the breakdown of fatty acids for energy and the synthesis of steroid hormones, including cortisol, estrogen, and testosterone.
Furthermore, vitamin B5 is beneficial for maintaining healthy skin and hair. It supports the function of the skin barrier, promoting moisture retention and protecting against environmental damage. Pantothenic acid is involved in the production of coenzyme A, which plays a role in the synthesis of fatty acids and the production of sebum, a natural oil that moisturizes the skin and scalp.
Sources: Vitamin B5 can be obtained from various food sources. Good dietary sources include meat (such as chicken, turkey, and beef), fish (such as salmon and tuna), dairy products (such as milk and yogurt), eggs, legumes (such as lentils and chickpeas), whole grains, and avocados.
Recommended Supplement: While a well-balanced diet can provide sufficient vitamin B5 for most individuals, some may benefit from pantothenic acid supplementation, especially if dietary intake is inadequate or if there are specific health concerns. NOW Foods Pantothenic Acid 500mg is a trusted vitamin B5 supplement that can help support your daily requirements for optimal health.
Note of Caution: It’s important to be mindful of the recommended daily intake of vitamin B5 and avoid excessive supplementation, as high doses are generally not necessary and may have adverse effects. Always consult with a healthcare professional before starting any new supplements, especially if you have specific health conditions or concerns.
By incorporating vitamin B5-rich foods into your diet and considering a vitamin B5 supplement when necessary, you can support energy metabolism, hormone production, skin health, and overall well-being. Vitamin B5 is an essential nutrient that plays a significant role in maintaining optimal health.
Conclusion
Incorporating essential vitamins into your daily routine is vital for optimal health and well-being. The ten essential vitamins discussed in this article – Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Vitamin B9 (Folate), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic Acid) – play crucial roles in various bodily functions, ranging from immune support to energy metabolism, from bone health to skin maintenance.
While it’s always best to obtain vitamins through a balanced diet rich in nutrient-dense foods, certain situations may warrant the use of dietary supplements to support your daily requirements. Supplements, such as the ones mentioned in this article, can help fill potential nutritional gaps and support overall health, especially when dietary intake may be insufficient.
However, it’s important to note that individual needs may vary, and consulting with a healthcare professional is advisable before starting any new supplements, especially if you have specific health concerns, underlying medical conditions, or are taking any medications.
Remember, vitamins are not a magical solution on their own. They should be part of a holistic approach to health that includes a balanced diet, regular exercise, adequate sleep, and a healthy lifestyle overall.
By prioritizing a well-rounded approach to health and ensuring you get the necessary vitamins your body needs, you can support your immune system, energy levels, bone strength, skin health, and overall vitality. Take care of your health and make informed choices to thrive in your journey towards optimal well-being.