What Vitamins Should I Be Taking? Post Date : December 20, 2024 Gut Health Healthy Diet 3 minutes read Vitamins are essential nutrients that our bodies need to function properly, whilst probiotics are live microorganisms, often referred to as “good” or “friendly” bacteria, that offer health benefits when consumed. They are similar to the microorganisms that naturally live in our gut. Find out more about probiotics. While a balanced diet is the best way to get most vitamins and probiotics, certain circumstances might make supplementation necessary. Here are some vitamins that people in the UK may commonly need to supplement, along with the reasons why: Vitamin D Why? In the UK, sunlight exposure is limited, especially during autumn and winter. Our bodies produce vitamin D when exposed to sunlight, so during these darker months, many people don’t get enough. Vitamin D is crucial for bone health, immune function, and calcium absorption. Recommendation: The NHS recommends that adults and children over 4 years old consider taking a daily supplement of 10 micrograms (400 IU) of vitamin D during the autumn and winter months. Some people with very little sun exposure may need to take a supplement all year round. Vitamin B12 Why? Vitamin B12 is primarily found in animal products. Vegans and some vegetarians may not get enough B12 from their diet alone. This vitamin is essential for red blood cell formation, nerve function, and DNA synthesis.Recommendation: Vegans and some vegetarians should consider a B12 supplement or fortified foods Folic Acid (Folate): Why? Folic acid is crucial for cell growth and development, especially during pregnancy. The NHS recommends that women who are trying to conceive or are in the first 12 weeks of pregnancy take a daily supplement of 400 micrograms of folic acid. Recommendation: Women planning a pregnancy or in the early stages of pregnancy should take a folic acid supplement. It’s always best to talk to your doctor or a registered dietitian before starting any new supplements. They can assess your individual needs and recommend the appropriate dosage as not everyone has the same insufficiency, meaning that you may not need a supplement. You should prioritise getting vitamins from a balanced diet whenever possible. Supplements should be used to fill gaps, not replace whole foods. Please note, taking high doses of certain vitamins can be harmful. It’s important to follow recommended dosages and consult with a healthcare professional if you have any concerns. Here’s a breakdown of some key vitamins and how to get them: Vitamin A Importance: Supports vision, immune function, cell growth, and reproduction. Sources: Carrots, sweet potatoes, spinach, kale, liver, dairy products. B Vitamins Importance: A group of vitamins involved in energy production, cell metabolism, and nerve function. Sources: B1 (Thiamine): Pork, whole grains, legumes. B2 (Riboflavin): Milk, yogurt, eggs, almonds. B3 (Niacin): Meat, poultry, fish, whole grains. B5 (Pantothenic acid): Found in many foods. B6 (Pyridoxine): Poultry, fish, bananas, potatoes. B7 (Biotin): Eggs, nuts, seeds. B9 (Folate/Folic acid): Leafy green vegetables, legumes, fortified grains. B12 (Cobalamin): Meat, poultry, fish, eggs, dairy products. Vegans may need supplements. Vitamin C Importance: An antioxidant that supports immune function, collagen production, and wound healing. Sources: Citrus fruits, berries, peppers, broccoli. Vitamin D Importance: Essential for bone health, immune function, and calcium absorption. Sources: Sunlight exposure (the body produces vitamin D when exposed to sunlight), fatty fish, fortified foods (milk, cereals). In the UK, it’s recommended to take a daily supplement of 10 micrograms (400 IU) of vitamin D during the autumn and winter months. Vitamin E Importance: An antioxidant that protects cells from damage. Sources: Nuts, seeds, vegetable oils. Omega-3 Also know as omega-3 oils, are a type of fat that are essential for the body and many health benefits. Brain and eye health: Omega-3s may help nourish brain and eye functions, and some evidence suggests they may help protect eye health. Development: Omega-3s are important for the development of a baby’s nervous system, especially for pregnant and breastfeeding women. Other health benefits: Omega-3s may help reduce joint inflammation, and may help prevent and alleviate dementia, depression, asthma, migraine, and diabetes. Sources: Mackerel, salmon, cod liver oil, flaxseed Important Considerations: The best way to get most of your vitamins is through a varied and balanced diet. While supplements can be helpful, it’s important to consult with a healthcare professional before taking them, especially in high doses. Some vitamins can be harmful if taken in excess. It’s always best to talk to your doctor or a registered dietitian for personalised advice on your vitamin needs. They can help you determine if you have any deficiencies and recommend the best way to address them.