According to ABC News, 44 percent of Americans report that they take supplements daily, but many of them are unaware of what nutritional benefits they are getting from these vitamins. 

Taking vitamins without knowing why you are taking them is unwise and potentially dangerous. Even though your body needs specific vitamins to function properly, taking too many of them can be toxic and cause your liver to be over-worked. 

Some vitamin supplements lose their nutritional benefits when they are taken in combination with other vitamins.

There is one vitamin, however, that a growing number of studies agree is safe to take at higher doses, Vitamin D.

Many doctors recommend that your diet is truly the best source of vitamins. Eating a variety of foods, especially fresh fruits and vegetables, in delicious and nourishing recipes will provide you with the proper amount of vitamins and minerals your body needs. 

Because vitamin supplements are expensive, preparing nutritious recipes at home is an excellent way to save money and improve the overall health of your family.

Salmon and tuna are good food-based sources of Vitamin D. Try increasing your intake of this vitamin by preparing recipes like Crispy Salmon with Mushrooms.  For a rich and decadent way to boost your omega-3's try Poached Salmon with Hollandaise Sauce or cut out the fat with Poached Salmon with Cucumber Dill sauce.

Fresh and delicious recipes like Arugula, Fennel, and Orange Salad are the perfect source of Vitamin C, iron and potassium. 

Blueberry Hazelnut Salad with Balsamic Berry Vinaigrette is a mouth-watering way to enjoy antioxidants and folate.

Eating a healthy diet is the best way to provide your body with the vitamins and minerals it needs.