Vitamins are essential nutrients that your body needs to function. There are a number of vitamins you need to stay healthy, each of which you can get from eating a balanced diet.
In this guide we share the 13 essential vitamins your body needs to work properly including the benefits and recommended dose for each, plus whether or not you may need to take supplements.
Which vitamins and minerals do I need?
Vitamins and minerals are essentials that your body needs in small amounts to function properly. Vitamins help with hundreds of processes within the body such as regulating energy release or keeping eyes healthy.
A healthy balanced diet and active lifestyle can help you to get all the vitamins you need. However, if you’re looking for more ways to support your body, vitamin supplements, which come in a variety of forms such as sprays, capsules and gummies can help too.
Supplements can help those who have a deficiency in one or more vitamins which can often be the case for people with health conditions or who follow a plant-based diet. For example, Coeliac, Crohn’s disease and other digestive issues can cause low levels of folic acid whilst vegans can find it difficult to get enough B12 into their diet.
Are vitamins worth taking?
In some cases, you may need to take vitamin supplements. This could be because you have a health condition that is causing a deficiency or low immunity, or because you struggle to get a certain vitamin naturally through your diet.
There are also times when supplements are highly recommended:
- Women who are pregnant or trying for a baby should take folic acid supplements to help prevent neural tube defects
- Most people need to take a vitamin D supplement during autumn and winter, or all year round if they are not often exposed to the sun
- Children should take vitamin A, C and D supplements from 6 months to 5 years
Read our guide to find out what vitamins you may need to take. You can also boost your intake of vitamins by adding superfoods to your meals.
Common signs of vitamin and minerals deficiencies
There are a number of different symptoms that could be linked to a deficiency in different vitamins and minerals. Common signs include:
- Tiredness and lack of energy
- Feeling faint
- Headaches
- Heart palpitations
- Pale skin
- Bone pain or muscle weakness
- Irritability or changes in mood
Find out everything you need to know about vitamins with LloydsPharmacy
Vitamin A
Vitamin A (also known as retinol) helps the body to naturally defend itself against illness and infection. It also benefits your eyesight and is one of the best vitamins for healthy skin.
The recommended daily dose for adults from 19 to 64 is 0.7mg (700 micrograms) for men and 0.6mg (600 micrograms) for women (who aren’t pregnant). You should avoid exceeding this dose as some research suggests too much vitamin A can negatively impact bone health. This is especially important for older people and women who have an increased risk of osteoporosis.
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Vitamin C
Vitamin C has several benefits. It helps to heal wounds, keeps cells healthy and maintains healthy skin and bones. A lack of vitamin C can also lead to scurvy. Adults need 40mg of vitamin C per day. Taking too much (over 1,000mg) can cause stomach pain and diarrhoea.
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Vitamin D
Vitamin D is made up of two vitamins; D2 and D3. It helps the body to regulate calcium and phosphate, nutrients that keep bones, teeth and muscles healthy. The NHS recommends that everyone should take a daily vitamin D supplement of 10mg (10 micrograms or 0.01mg milligrams) from October to late March.
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Babies who are breastfed, children aged 1 to 4 years old and people who are not often outdoors, are in an institution or cover up their skin whilst outdoors should take a daily supplement throughout the year.
Too much vitamin D can cause a build-up of calcium that can weaken the bones and damage the kidneys and heart. Do not exceed 100mg (100 micrograms or 0.1mg milligrams) per day.
Vitamin E
Vitamin E has several important functions, predominantly maintaining healthy skin and eyes, and strengthening the immune system. Men need 4mg per day whilst women need 3mg. Taking too much vitamin E could be harmful so ensure you take less than 540mg a day.
Vitamin K
Vitamin K is a group of vitamins that helps the body to heal wounds and create blood clots after injury. Adults need approximately 1 microgram per day for each kilogram of their body weight. It’s unsure whether or not high doses of vitamin K supplements are harmful but you should avoid exceeding 1mg per day.
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Vitamin B1 (Thiamin)
Thiamin is a type of vitamin B that helps the body to break down and release energy from food whilst keeping the nervous system healthy. Men need 1mg of thiamin per day and women need 0.8mg. Taking too much thiamin isn’t known to cause harm but you should avoid taking 100mg or more.
Vitamin B2 (Riboflavin)
Similarly to B1, vitamin B2 helps to release energy from food and keeps the skin, eyes and nervous system healthy. Men need 1.3mg per day whilst women need 1.1mg. Avoid exceeding more than 40mg per day.
Vitamin B3 (Niacin)
Vitamin B3 also helps to maintain a healthy nervous system and skin, whilst releasing energy from food. Men require 16.5mg per day and women need 13.2mg. High doses of nicotinic acid supplements can cause skin flushes or liver damage if taken long term. Avoid exceeding 17mg per day.
Vitamin B5 (Panthothenic acid)
Vitamin B5 plays several roles in the body including the release of energy from food. There is no recommended amount to be taken per day however you should be able to get all the pantothenic acid you need from your daily diet.
Vitamin B6 (Pyridoxine)
Vitamin B6, also known as pyridoxine, helps the body to form haemoglobin, a substance that carries oxygen around the body in red blood cells. It’s also used to store energy from protein and carbohydrates. Men need 1.4mg a day of vitamin B6 and women need 1.2mg.
Taking more than 200mg of vitamin B6 can lead to peripheral neuropathy, a loss of feeling in the arms and legs. You should therefore avoid taking more than 10mg per day unless advised by your doctor.
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Vitamin B7 (Biotin)
Biotin is a vitamin that helps the body to make fatty acids. You don’t need additional biotin from your diet or supplements as it is made within the body.
Vitamin B9 (Folate)
Folate is a natural B vitamin found in foods. It is the same as the manmade form called folic acid. Adults need 200 micrograms of folate a day however women who are pregnant or trying for a baby need 400 micrograms. This helps to prevent neural tube defects such as spina bifida in your baby. You should not exceed more than 1mg of folic acid per day unless advised by your doctor as this can mask other vitamin deficiencies.
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Vitamin B12 (Cyanocobalamin)
Vitamin B12 has many important roles in the body including releasing energy from food, making red blood cells, keeping the nervous system healthy and helping it to use folate. Adults need about 1.5 micrograms a day, however, as vitamin B12 is mostly found in meat, fish and dairy food, vegans may need more. Discover our collection of vegan vitamins and supplements.
In summary, there are 13 essential vitamins that your body needs to function properly. Most people can get all these vitamins from eating a healthy diet however others may need to take supplements. If you’re on prescribed medication or have a certain medical condition, it’s important to check with your GP before taking vitamins and supplements. You should also discuss which vitamins you need to take if you are pregnant as this may change.
Shop our collection of vitamins and supplements and find out more about other important foods and nutrients you need including collagen and probiotics.
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References
www.bbcgoodfood.com/howto/guide/what-supplements-should-i-take
www.nhs.uk/common-health-questions/food-and-diet/do-i-need-vitamin-supplements
www.nhs.uk/conditions/iron-deficiency-anaemia
www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms
www.hpft.nhs.uk/media/4951/vitamin-d-deficiency_a5-leaflet.pdf
www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a
www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c
www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d
www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e
www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k
www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b
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