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Have you ever found yourself standing in front of the vitamin shelf, wondering which ones you actually need? Well, you're not alone. With so many options out there, from vitamin D to multivitamins that promise everything under the sun, it can feel a bit overwhelming. At Coda Pharmacy, we’re asked about vitamins all the time, so in this blog, we’re here to simplify things and help you understand what’s right for you.
The truth is, while a healthy diet should always be your first stop for nutrients, sometimes our bodies need a little extra support- and that’s where the right supplements can help. Whether you're feeling a bit run-down, navigating a specific health condition, or just trying to stay on top of your wellbeing, understanding what vitamins do (and which ones are actually worth taking) can make all the difference.
Essential Vitamins and Their Benefits
Vitamin A: Helps to support vision, maintain healthy skin and immune function, important for reproduction and cell growth
This can be sourced in carrots, sweet potatoes, spinach and some dairy products
Vitamin B: Helps to boost energy, supports brain function, helps red blood cell production, supports healthy ski, hair and nails
This can be sourced in whole grains, meat, eggs, leafy greens and legumes
Vitamin C: Helps strengthen the immune system, enhances iron absorption and acts as an antioxidant.
This can be sourced in citrus fruits, strawberries, bell peppers and broccoli.
Vitamin D: This supports bone health, plays a role in immune function and can help with mood regulation
This can be sourced from sunlight, fortified foods and oily fish.
Vitamin E: This acts as an antioxidant, protects cells from damage and supports skin health and immune function
This can be sourced from nuts, seeds, vegetable oils and green leafy vegetables.
Vitamin K: Essential for blood clotting and helps maintain strong bones
This can be sourced from leafy green vegetables, broccoli and brussels sprouts.
For future reference, you can download our checklist below!
Who Might Need Vitamins?
Pregnant women: During pregnancy, a woman’s nutritional needs increase to support the growth and development of the baby. Certain nutrients like folic acid, iron, calcium, and omega-3 fatty acids are crucial for fetal development and to prevent complications. Because it can be challenging to get enough of these nutrients from diet alone, many pregnant women take prenatal vitamins or specific supplements to ensure both mother and baby get what they need.
Vegans/vegetarians: People following plant-based diets may miss out on some nutrients commonly found in animal products. For example, vitamin B12 (important for nerve and blood health) is naturally found only in animal foods. Vegans and vegetarians might also have lower intakes of iron, calcium, omega-3 fatty acids, and vitamin D. Supplements can help fill these nutritional gaps and prevent deficiencies.
Older adults: As people age, their ability to absorb certain nutrients decreases, and their dietary intake might change due to factors like appetite loss or dental issues. Nutrients such as vitamin B12, vitamin D, calcium, and protein are especially important for maintaining bone health, muscle mass, and cognitive function. Supplements can help older adults maintain good health.
People with restricted diets or medical conditions: Individuals with certain medical conditions or dietary restrictions may have trouble absorbing nutrients or may need higher amounts. For example, those with celiac disease, Crohn’s disease, or food allergies might have malabsorption issues. Others following very low-calorie diets, or restrictive elimination diets, may not get enough nutrients. Supplements can help meet their unique nutritional needs.
Those recovering from illness: When recovering from surgery, infection, or a chronic illness, the body’s nutritional demands often increase to support healing and immune function. People may experience reduced appetite or increased nutrient loss during illness. Supplements such as vitamins C and D, zinc, and protein powders can aid recovery and help rebuild strength.
How To Choose The Right Vitamins For You
Not all vitamin supplements are created equal. Since the supplement industry is not as strictly regulated as prescription medicines, it's crucial to choose products that meet quality standards.
Look for reputable brands: Choose supplements from well-known manufacturers with a track record of safety and effectiveness. Reputable brands are more likely to adhere to good manufacturing practices.
Avoid unrealistic claims: Be cautious of products that claim to "cure," "treat," or offer fast results. These are often red flags for unregulated or misleading products.
Check the expiry date and packaging: Proper packaging and a valid expiry date help ensure product integrity.
Consult Your Pharmacist
Your pharmacist plays a key role in helping you choose the right supplement:
Personalised advice: Pharmacists can recommend supplements based on your specific health needs, age, lifestyle, and current medications.
Medication interactions: Some vitamins and minerals can interfere with prescription medicines. For example, vitamin K can reduce the effectiveness of blood thinners like warfarin. Your pharmacist can help you avoid harmful interactions.
Avoiding duplicates: If you're already taking multivitamins or fortified foods, a pharmacist can help prevent unintentional overconsumption of certain nutrients.
Advice for special groups: Whether you're pregnant, elderly, vegan, or have a medical condition, a pharmacist can advise on specific supplements such as folic acid, vitamin B12, or iron.
Frequently Asked Questions
What are the 13 vitamins your body needs? Vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).
What vitamins are good for sciatic nerve pain? B12, magnesium, and vitamin D.
What are the three most important vitamins? Vitamin D, Vitamin B12, and Vitamin C.
At Coda Pharmacy, we emphasise the importance of a balanced diet as the foundation of good health. Supplements can fill nutritional gaps, but they should not replace whole foods. It's important to understand the risks that might come with taking extra vitamins so please visit our blog here for more information on this.
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Coda Pharmacy is here to support you every step of the way. From offering expert advice to delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.