To supplement or not? The top 10 vitamins and minerals that are vital for health – and the best sources for each one
WITH the start of a new year and the winter season well underway many Brits will be looking to optimise their health with the help of vitamins and minerals.
The best way for people to get vitamins and minerals is by eating a balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and low-fat dairy products.
But for people who can’t easily get certain vitamins and minerals through their diet, taking supplements may be the answer.
Supplements have become increasingly popular in recent years, with around half of UK adults taking supplements regularly.
A 2021 survey found that nearly 20 million UK adults take supplements daily.
And a new study has revealed the reasons people are taking them.
The study of 1,500 individuals carried out by Saga Health Insurance uncovered two-thirds (65 per cent) of Brits take supplements to help support their immune system.
Meanwhile, a quarter (28 per cent) take supplements to support their mental well being and manage their their everyday stress levels.
Partnering with registered GP Dr Hana Patel, they explain why vitamins and supplements are needed to stay healthy.
The top 10 vitamins and minerals
Vitamin A – for vision and immune health in children and adults over 50+.
B vitamins – for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C – for the immune system, collagen production, and antioxidant function.
Vitamin D – for bone health, immune function, and calcium absorption.
Vitamin E – to protect cells from damage and support immune function.
Calcium – for bone health and muscle contraction.
Zinc – for immune function, supports wound healing and DNA synthesis.
Iron – for red blood cells and oxygen transport in the body.
Magnesium – for muscle function, bone health, and energy production.
Potassium – to regulate fluid balance, nerve signals, and muscle contractions.
Dr Patel offered her expert insight when it comes to taking supplements.
What supplements should you take?
Vitamins and minerals are nutrients that help the body to function correctly and stay healthy.
Most of us should get all the nutrients we need from having a balanced diet, although sometimes we may need to take extra supplements depending on our lifestyle.
“This might include those who follow a specific diet, such as vegans and vegetarians, as well as those experiencing increased needs like during pregnancy or illness recovery,” said Dr Patel.
What foods are rich in specific vitamins?
There is no one specific food that is rich in all vitamins and nutrients, that’s why having a balanced and varied diet is so important for our health.
“A good, varied diet should be made up of different food groups, including plenty of fruits and vegetables, whole grains and beans, meats including poultry and fish, and dairy products such as milk, cheese, and eggs,” said Dr Patel.
How do vitamins affect specific health concerns?
Different types of vitamins and minerals support different bodily functions and health. These can range from helping to fight off illness and infections to regulating hormones and aiding circulation and digestive health.
“If there is a specific health concern you want to focus on, through some personal research or consultation with your doctor, you can find the most suitable individual supplement to help,” said Dr Patel.
Do vitamins and supplements actually work?
The main focus for taking supplements is to support and reduce any nutritional gaps in our diet or lifestyle.
“If you want to start taking supplements to maintain overall health and provide your body with additional nutrition, multivitamins might be the better option. However, individual vitamins may help you combat specific deficiencies, providing you with the optimal nutrients,” said Dr Patel.
Different requirements of vitamins and minerals
For men, vitamin D is a powerful vitamin. It boosts energy and supports the immune system, but it also plays a role in testosterone production and sperm health. It is recommended that men take 10 mg of vitamin D.
Iron is a crucial supplement for women to enable the blood to carry oxygen throughout the body, especially during menstruation when women experience blood loss – 14.8mg is the recommended intake for women.
“Our nutritional needs change as we age since the way our bodies digest and use these nutrients subsides,” Dr Patel explained.
“Vitamin D and Calcium are both great choices to assist with bone health and bone strength, helping to reduce the risks of fractures and injury as well as lessening any joint pains or discomfort.
“Vitamin C is crucial for immune system support, helping to fight off illnesses, while Zinc helps with vision support and eye health. Potassium can also help relieve high blood pressure and reduce the risks of strokes or osteoporosis.”
Most common vitamin deficiencies in the UK
Vitamin D deficiency is the most common vitamin deficiency in the UK.
The UK’s location means it’s deficient in UVB for most of the year, and the body can only produce vitamin D through sunlight exposure.
Other common vitamin deficiencies include:
Vitamin B12
Vegans and vegetarians are at higher risk of deficiency because plants don’t contain the vitamin. Stomach conditions or operations can also prevent the body from absorbing enough vitamin B12.
Iron
Pregnancy or heavy menstrual periods can deplete iron stores.
Calcium
As oestrogen levels drop, the body’s ability to absorb calcium decreases. Vegans may also be at risk because they avoid dairy products.
Potassium
Low dietary potassium intakes are common in the UK, especially among women. Low levels can occur due to a variety of reasons: poor diet lacking potassium-rich foods, excessive sweating, taking diuretic medications, chronic kidney disease, diarrhoea or vomiting, laxative abuse, eating disorders, and certain metabolic conditions.
The essential vitamins and minerals to include in your meals
Dr Patel highlighted when combined with a balanced and varied diet, supplements function as support to our nutrition and should not replace our daily nutrition levels.
“There is no one specific food that is rich in all vitamins and nutrients, having a balanced and varied diet is so important for our health,” she said.
“The word supplement itself means ‘add to and so we should not be wholeheartedly depending on them to get our daily levels of nutrients”.