Vitamin guide
Select a vitamin below to explore its key benefits, the best natural food sources, and which minerals work best alongside it.
Vitamins from diet vs supplements
When you eat a food rich in a certain vitamin, you are not just getting the benefit of that vitamin alone. Vitamins in food are delivered alongside fibre, minerals and thousands of compounds that work together in ways that no supplement can replicate. Eating a wide range of whole foods including vegetables, fruit, wholegrains, legumes, dairy, eggs and lean meat or fish gives the vast majority of us all the nutrition we need.
Those of us with particular physiological conditions or at particular life stages may be prescribed supplements in specific doses. It’s important to take note of recommended allowances for supplements. Rather than being a case of ‘the more the merrier’, high doses of vitamins and minerals can be harmful.
Featured Fact
Some believe that the word ‘vitamin’ is short for ‘vital minerals’. It actually comes from the Latin vita (life) and amine, because they were thought to contain amino acids
Source: https://www.etymonline.com/word/vitamin
Vitamin D intake
Between April and September, Brits should be able to get enough vitamin D from the available sunlight. However, the NHS recommends a daily supplement of 10 micrograms of vitamin D per day in the winter months.
The sunshine vitamin, while freely available for passive absorption during the summer months, is also found naturally in some foods. Oily fish, red meats and egg yolks are sources of vitamin D and some foods such as breakfast cereals are fortified with vitamins and minerals.
Groups with supplementary needs
Pregnancy: 400mcg folic acid daily is recommended before conception and for the first 12 weeks. Vitamin D is also advised throughout pregnancy.
Vegans and vegetarians: Vitamin B12 is found almost entirely in animal products, so supplementation or fortified foods are essential.
Over 65s: Absorption of B12 and Vitamin D declines with age, making supplementation more likely to be beneficial.
Infants and young children: The NHS recommends daily supplements of vitamins A, C, and D for children aged 6 months to 5 years.
Note: More is not always better. Fat-soluble vitamins — A, D, E, and K — are stored in the body and can reach toxic levels with excessive supplementation. Always follow recommended doses and consult a GP before starting high-dose supplements, especially if you take any medications or have other dietary requirements.
| Vitamin | Common deficiency symptoms | Who is most at risk in the UK |
|---|---|---|
| Vitamin A | Night blindness, dry or rough skin, frequent infections, slow wound healing | Low-fat dieters, digestive disorders |
| Vitamin B1 | Fatigue, irritability, poor concentration, tingling in hands and feet | Heavy alcohol use, poor diet |
| Vitamin B2 | Cracked lips and corners of mouth, sore throat, inflamed tongue, skin problems | Vegans, older adults |
| Vitamin B3 | Fatigue, depression, headaches, skin changes in sun-exposed areas | Alcohol dependency, malabsorption |
| Vitamin B6 | Anaemia, confusion, depression, weakened immune response, skin rashes | Older adults, kidney disease |
| Vitamin B7 | Hair thinning or loss, brittle nails, dry scaly skin, fatigue | Pregnancy, long-term antibiotic use |
| Vitamin B9 | Fatigue, mouth sores, pale skin, shortness of breath, neural tube defects in pregnancy | Pregnant women, heavy drinkers |
| Vitamin B12 | Persistent fatigue, pale skin, pins and needles, memory problems, depression, balance issues | Vegans, over-50s, pernicious anaemia |
| Vitamin C | Fatigue, slow wound healing, bleeding gums, joint pain, rough bumpy skin | Smokers, low fruit & veg intake |
| Vitamin D | Bone pain, muscle weakness, low mood, fatigue, frequent illness — often goes unnoticed | Most UK adults (Oct–Mar), darker skin tones, housebound individuals |
| Vitamin E | Muscle weakness, vision problems, numbness or tingling, impaired immune function | Fat malabsorption conditions |
| Vitamin K | Easy bruising, slow clotting from cuts, heavy menstrual bleeding | Newborns, long-term antibiotic use |