Which Vitamins and Minerals Do You Need?

A mature man looking at the vitamin shelf in a chemists.

Important info

This article contains insights and data from research conducted in 2024.

When it comes to maintaining optimal health, vitamins and minerals are the unsung heroes that keep our bodies functioning smoothly. These essential nutrients play a crucial role in everything from energy production to immune defence and even supporting winter health.

To navigate this vast topic, we explored the vital roles they play in our everyday health while taking a closer look at the UK’s health habits and knowledge on the subject. Registered GP Dr Hana Patel also answered the UK’s most Googled vitamin questions, providing expert insights.

Whether you’re looking to optimise your health or simply understand your body better, this guide will provide the clarity and practical tips you need to get started.

A spotlight on the UK’s vitamin habits

What vitamins and supplements are we taking?

From a survey of 1,500 individuals, we found that three-quarters (73%) of Brits actively take a vitamin or supplement as part of their health routine.

Out of this figure, over four in ten (44%) take a multivitamin each day, making this the most popular choice overall for supplement health.

Looking at the top three vitamins, two-fifths (41%) stated they take Vitamin D supplements, and a quarter (23%) Vitamin C supplements. This was followed by a fifth (21%) also stating they take Vitamin B12 supplements.

As for the top three minerals, Iron came out on top, with 17% stating they take iron supplements, followed closely by 16% taking Magnesium. Calcium also followed with 8% of those polled stating they take the supplement.

A graphic showing the most popular vitamins and minerals Brits take

Which health concerns do we take vitamins for?

As for the health concerns that are motivating Brits to take supplements, immune system support tops the list with over two-thirds (65%) of those surveyed stating this reason.

This is followed by over half (52%) taking them to boost their energy and stamina, with a further 47% focusing on supporting their cognitive (brain) health.

A graphic showing the main health reasons why Brits take vitamins

Other common motivations include bone and digestion health, with 44% stating so, circulation and heart health, with 43%, and skin, hair, and nails health, with 31%.

Over a quarter (28%) of those polled also stated they take supplements to support their mental wellbeing and manage their everyday stress levels.

A guide to the essential vitamins and minerals

Vitamin A

Otherwise known as retinol, vitamin A assists your body’s immune system helping you to fight off illness and infection. It also helps to support your vision and keep your skin healthy.

It’s recommended that men need 700 micrograms a day, while women need 600 micrograms a day. Natural sources of vitamin A include dairy products such as cheese, milk, and yoghurt, as well as eggs and oily fish. Liver and liver products such as pâté are a particularly strong source of vitamin A but should be avoided during pregnancy.

B Vitamins

There are several types of vitamin B; however, the most common is vitamin B12, which helps to support the body’s nervous system. It is crucial in helping the body to make red blood cells and to help release the energy from consumed food.

It’s recommended that adults aged 19 and over need 1.5 micrograms a day. Good sources of vitamin B12 include meat and fish products, as well as milk, cheese, and eggs. Because of this, those on a vegan diet may need B12 supplements.

Vitamin C

Perhaps the most well-known vitamin, it helps to protect cells in the body to keep them healthy as well as support skin health, blood vessels, bones, and cartilage. It also plays an important role in wound healing and tissue repair.

It’s recommended that adults aged 19 and over need 40mg a day. Natural sources include citrus fruits such as oranges as well as vegetables including broccoli, Brussels sprouts and potatoes. Vitamin C cannot be stored in the body, so you need it in your diet every day.

Vitamin D

Another widely recognised vitamin, it helps to regulate the amount of calcium and phosphate in the body to keep bones, teeth, and muscles healthy.

One of the best sources of vitamin D is sunlight, so supplements are recommended in winter. You can also find Vitamin D in foods such as red meats, oily fish, and egg yolks.

Vitamin E

Vitamin E helps the body maintain healthy skin and eyes and strengthens its natural defence against illness and infection.

It’s recommended that men need 4mg a day whilst women need 3mg a day. Good sources of vitamin E include plant oils such as sunflower and olive oils, as well as various nuts and seeds and wheatgerm – a product found in most cereals.

Calcium

Calcium has several functions, including helping to keep teeth and bones healthy, regulating muscle functions – including your heartbeat, and making sure blood clots normally.

It’s recommended that adults aged 19 and over need 700mg of calcium a day. Sources of calcium include dairy foods such as milk and cheese, as well as leafy green vegetables, bread, and fish with bones included, such as sardines.

Zinc

Zinc helps the body process the fat and protein from food as well as with wound healing and new cell growth.

It’s recommended that, between the ages of 19 and 64, men need 9.5mg a day while women need 7mg. Good food sources include dairy products – in particular, cheese, shellfish, bread, and cereal products.

Iron

Iron is crucial in supporting circulation by helping to make red blood cells, which help to carry oxygen around the body.

The recommended amount of iron a day is 8.7mg for men aged 19 and over, whereas, for women, it is 14.8mg a day due to blood loss during their monthly period. Sources of iron include red meat, as well as dried fruit and nuts and beans – especially red kidney beans.

Magnesium

Magnesium helps our bodies turn the food we eat into energy as well as helping our parathyroid glands, which produce hormones important for bone health, work normally.

It’s recommended that, between the ages of 19 and 64, men need 300mg a day while women need 270mg. Magnesium-rich foods include spinach, various nuts, and wholemeal bread.

Potassium

Potassium supports the heart muscles and helps control the balance of fluids in the kidneys. It’s recommended that, between the ages of 19 and 64, adults need 3,500mg a day.

Good sources of potassium include bananas, as well as meats like chicken, beef, and turkey, and vegetables such as broccoli, parsnips, and Brussels sprouts.

Essential vitamins for over 60s

As Dr Hana Patel explains, our nutritional needs change as we age since the way our bodies digest and use these nutrients subsides. 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.

For those unsure about which vitamins or minerals they may be deficient in, a short consultation with a medical practitioner can provide some answers.

Health expert answers the most asked questions

With so much information out there, we also uncovered the most asked Google questions around the various vitamin and mineral topics and put them to Dr Patel for insights.

What vitamins or supplements should I take?

Search query	2023	2024	Change
What vitamins should I take?	68,100	80,800	19%
What supplements should I take?	28,900	41,800	45%

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 have a restricted diet, such as vegans and vegetarians, as well as those experiencing increased needs like during pregnancy or illness recovery. It’s important to research to understand your lifestyle habits and identify any nutritional gaps.

What foods are rich in specific vitamins?

Search query	2023	2024	Change
What foods have vitamin D?	30,300	36,900	22%
What foods have vitamin C?	15,100	18,200	21%

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.

How do vitamins affect specific health concerns?

Search query	2023	2024	Change
What supplements lower cortisol?	5,860	44,600	661%
What vitamin helps hair growth?	9,660	15,900	65%

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.

Do vitamins and supplements actually work?

Search query	2023	2024	Change
Do vitamins work?	7,160	6,330	-12%
Do supplements work?	4,640	5,810	25%

The main focus for taking supplements is to support and reduce any nutritional gaps in our diet or lifestyle. The word supplement itself means to ‘add to’, so they should never replace a varied and balanced diet, and we should not be solely depending on them to get our daily levels of nutrients.

If you’re looking 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.

When and how should I take vitamins?

Search query	2023	2024	Change
When is the best time to take vitamins?	7,360	8,650	18%
What vitamins should not be taken together?	3,050	5,170	70%

The best time to take vitamins depends on their type and your own personal lifestyle. Multivitamins are best taken with a meal or snack to help the body better absorb the nutrients.

Fat-soluble vitamins, like vitamins A, D, E, and K, are best taken with a meal that contains fat, like meats or dairy products, which help your body absorb them.

Water-soluble vitamins, like vitamins C and B, are better taken in the morning on an empty stomach since they do not depend on food for absorption, only water.

There are some vitamin combinations that should be avoided, as these can counteract each other or limit absorption. The most common of these include vitamins C and B12, magnesium and calcium, and copper and zinc.

On the other hand, some vitamin power couples have a greater effect paired together, such as omega 3 and vitamin B and calcium and vitamin D.

Methodology

We conducted a nationally representative survey of 1,500 UK participants to determine the UK’s vitamin consumption habits, behaviours, and knowledge.

UK Google Search data was also obtained from 2023 and 2024 to reveal the most asked questions surrounding the various parent topics of vitamins, minerals, and supplements.

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