A varied, balanced diet covers most people's vitamin and mineral needs without any supplements being necessary. A handful worth knowing: vitamin D, which the UK government advises everyone consider supplementing through autumn and winter due to reduced sunlight; vitamin C, found in fruit and vegetables and important for immunity and healing; iron, present in red meat, pulses and leafy greens and needed to avoid anaemia; and calcium, from dairy and fortified alternatives, essential for strong bones.
Supplements have their place for filling specific gaps, but they're not a substitute for eating well, and very high doses of some vitamins and minerals can actually cause harm. Anyone suspecting a specific deficiency is better off getting a proper blood test through their GP than guessing.
See also our page on healthy diets.
Common questions
Does the government recommend taking a vitamin D supplement?
Yes - everyone in the UK is advised to consider a vitamin D supplement during autumn and winter, when sunlight is limited.
Can too much of a vitamin cause harm?
Yes, taking very large doses of certain vitamins or minerals can actually be harmful.