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There are so many nutritional supplements on pharmacy shelves out there today, it’s difficult to distinguish between what we really need and what is, in actual fact, just a waste of money. It’s true that we don’t get all the vitamins and minerals we need from the food we eat (especially on a diet of kebabs and fish and chips), but which vitamins and minerals do we actually need to take?

The essentials

There are certain essentials vitamins and minerals that are naturally occurring or produced by our bodies, such as vitamin D (when we are exposed to sunlight) and most B vitamins, which are produced in our intestines. There are essential vitamins, though, that our bodies do not produce such as vitamin C and omega fatty acids.

Vitamin C is important for healing, whether from an illness or a cut, and omega fatty acids are important for many of the body’s functions, including stabilising our moods and blood sugar, keeping the brain healthy, and lowering levels of bad cholesterol.

Most of us get these essential vitamins and minerals from foods such as apples, oranges, broccoli and oily fish such as tuna and salmon. However, many people in the UK do not eat well, so they lack essential vitamins and minerals needed for healthy bodies and minds.

Key supplements that are worth buying

There is a list of vitamins and minerals that are absolutely necessary for keeping our bodies healthy. The main vitamins that we need are vitamin A, vitamin B1 and B2, vitamin E, vitamin C and vitamin K.

Vitamin A

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Vitamin A is an antioxidant that helps keep our teeth, bones and mucus membranes healthy. It is also important for keeping our immune systems functioning well. Vitamin A can be found in a number of foods, including milk, chicken, cheese and liver. Taking a vitamin A supplement will help you if you have a deficiency. Just make sure to avoid the sun or use very strong sunscreen, because this vitamin can make the skin sensitive to UV rays.

Vitamin B

Vitamin B converts carbohydrates into energy, promotes normal heart functioning and helps maintain a healthy nervous system. Vitamin B1 is also a great way to ease that hangover; it helps break down the alcoholic components left in your body after a night out. Taking vitamin B supplements may make you feel nauseous, so make sure you eat something first.

Vitamin E

Vitamin E is an antioxidant that helps maintain a strong immune system. It mops up free radicals in your system, which can lead to cancer and heart disease. Vitamin E capsules are easy to find, and also promote a glowing complexion.

Vitamin C

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This essential vitamin is not produced in our bodies, and is important for a functioning immune system, and to help heal wounds. It’s important to take the recommend daily amount, because the excess will just be excreted out of your body, and you don’t want to waste your money.

Vitamin K

Healthy bones and tissue depend on whether or not you have enough vitamin K in your body. Vitamin K also converts sugar into a form your body can use easily, and helps blood clot properly. It can be found in foods like liver, spinach and green beans, and is easy to buy over the counter.

All of these vitamins are necessary in order for our bodies to function properly, and are all usually part of a multivitamin supplement that can be easily purchased over the counter. If your body has a major deficiency in one of these, however, take an additional supplement to get the balance right.

Tags: minerals, vitamins