Do I need vitamin supplements?
It's important that your body gets enough vitamins and minerals every day in order to keep you fit and healthy. Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly. Vitamins affect every part of your body, including:
- the way your hair, nails and muscles develop and grow,
- your sight,
- the way you digest food, and
- your heart and your nervous system.
If you eat a balanced diet that includes food from all the major groups, there should be no need to take vitamin supplements. The food you eat will provide you with all the vitamins and minerals you need. Supplements should only be used as a top-up if it is not possible to eat a healthy balanced diet - they aren't a substitute for healthy eating!
For more information about healthy eating, or to try our 5 a day quiz, see the 'further information' section.
Which supplements should you consider taking and when?
Many of us choose to take supplements and millions of pounds are spent on this every year in the UK. However, before you take a supplement, it's important to know about recommended daily allowances (RDAs). The European Union has produced guidelines on the recommended daily allowance (RDA) of vitamins and minerals you need to stay healthy. For more information, see the European Food Information Council's website.
The amount of vitamins you need depends on your age, health and lifestyle. For example, the RDA for children is often lower than that for adults. Older people, those with specific medical conditions, pregnant women, and people on special diets may need to increase their intake of certain vitamins and minerals.
The Department of Health recommends taking supplements in respect of only three vitamins: vitamin A, vitamin D and folic acid.
- Women who are pregnant or thinking about becoming pregnant are advised to take 400 micrograms of folic acid per day up to the twelfth week of pregnancy. This is over and above the 200 micrograms assumed to be obtained from their diet. Remember, it is best to avoid taking any vitamin A supplements during pregnancy, as this may damage the development of your baby. For the same reason, liver, which is rich in vitamin A, should also be avoided. For more information, see our pregnancy and childbirth zone.
- Children between the age of 6 months and 5 years may need vitamins A, C and D. Supplements may not be needed if your child is a good eater and has a varied diet. Ask your health visitor or GP for further advice.
- Children whose bodies are continuously covered due to their cultural dress are at potential risk of rickets caused by a lack of vitamin D that we get from sunlight.
How to take supplements
If they're not taken properly, supplements are flushed through your body without being absorbed. Take supplements with water at room temperature - hot or chilled drinks can damage them. Don't drink tea or coffee 15 minutes before or after taking supplements because they interfere with nutrient absorption. Make sure you read the label on the bottle, and take supplements with or after food as directed.
Don't take lots of different supplements because they can interact with each other and be less effective, for example, zinc interferes with how copper and iron are absorbed.
Check with your GP if you have any concerns, and remember to store all vitamins and minerals out of the reach of children. If you are unsure about which supplements (and what quantities) are safe to take, consult NHS Direct on 0845 46 47, a dietician, your GP or pharmacist
People on special diets
Vegetarians or vegans can sometimes miss out on vitamin B12, vitamin D, calcium, iron and zinc which are mainly found in meat and dairy products. You don't need to take supplements if you eat a balanced diet. Iron and zinc are found in eggs, whole-grain cereals, pulses, green leafy vegetables and fortified breakfast cereals. For calcium, vitamins B2 and B12, try to eat two servings of low-fat dairy products a day. If you don't eat dairy products, try soya milk, fortified orange juice, dark leafy vegetables, sesame seeds, tahini, tofu, or almonds.
As animal products provide the best source of vitamins B2 and B12, vegans who avoid animal products altogether may benefit from taking supplements.
