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. We have detailed below some guidelines that may help you.

You can always talk to us to ask advice, either come in to see us or telephone on 01904 721 541 or email us at info@thepriorypharmacy.co.uk

What do vitamins do?

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!

Which supplements should you consider taking?

The amount of vitamins you need depends on your age, health and lifestyle. For example, the recommended daily allowances 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 DoH recommends taking supplements in respect of only three vitamins: vitamin A, D and folic acid.

• Women who are pregnant are advised to take 400 micrograms of folic acid per day up to the twelfth week of pregnancy. 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.
• 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.
• Individuals 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. 

The Effects of Vitamin Deficiency

If your levels of a particular vitamin become diminished it may lead to low-grade symptoms such as fatigue, skin and hair problems and chronic infection. Only serious and prolon ged deficiencies lead to the following problems:

• Eyes – Lack of vitamin A causes night blindness
• Gums – Lack of vitamin C causes b lee ding gums and can lead to scurvy
• Muscles – Lack of vitamin E can cause fatigue and problems with reflexes
• Bones – Lack of vitamin D causes osteoporosis (bone thinning) and rickets (skeletal deformities)
• Toes and fingers – Tingling can be due to a lack of vitamin B12

People on special diets

Vegetarians/vegans can sometimes miss out on vitamins D, B12, 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.