What Vitamins Should I Take? A Lifestyle Guide

With so many vitamins and supplements available, it can be difficult to know which ones are actually right for you. Should you take a multivitamin? Do you need extra vitamin D? What about magnesium, vitamin C or omega-3?

The answer depends on your individual lifestyle, diet and circumstances. There isn't one set of vitamins that everyone needs to take, and supplements shouldn't replace a varied, balanced diet. However, certain vitamins and minerals can be particularly relevant depending on how you live, what you eat and what your everyday routine looks like.

Whether you're always on the go, follow a vegetarian or vegan diet, spend most of your time indoors or simply want to support your general wellbeing, understanding the role of different nutrients can help you make more informed choices.

Do I need to take vitamins every day?

Not necessarily, most people should be able to get the vitamins and minerals they need by eating a varied and balanced diet. ¹ However, there are certain nutrients that some people may need to pay particular attention to.

Your needs can be influenced by factors such as:

Your age and life stage
Your diet
How much time you spend outdoors
Your activity levels
Pregnancy or breastfeeding
Certain health conditions
Whether you eat meat, fish, dairy or other animal products

Some vitamins are also recommended for particular groups of people. For example, adults are advised to consider taking a daily vitamin D supplement during autumn and winter in the UK. ²

Rather than asking, “Which vitamins should everyone take?”, it can be more useful to ask, “Which nutrients might be relevant to my lifestyle?”

If you lead a busy lifestyle

Busy schedules can make it harder to maintain regular, balanced meals, if you're regularly rushing between work, family commitments and social activities, it can be tempting to rely on convenience foods or skip meals altogether. A balanced diet should still be the priority, but certain nutrients are particularly important for normal energy-yielding metabolism.

B vitamins

Several B vitamins contribute to normal energy-yielding metabolism. Vitamin B12, for example, contributes to normal energy-yielding metabolism, normal red blood cell formation and the reduction of tiredness and fatigue. ³ Vitamin B6 and folate also contribute to normal energy-yielding metabolism.

However, taking B vitamins isn't a substitute for getting enough sleep, eating properly or taking time to recover. If you're constantly exhausted, it's worth looking at your overall lifestyle rather than assuming you simply need a supplement.

If you exercise regularly

If you're active or regularly work out, your nutritional priorities may be slightly different. Your body needs a range of nutrients to support normal muscle function, energy metabolism and the maintenance of normal bones.

Magnesium

Magnesium contributes to normal muscle function, normal energy-yielding metabolism and the reduction of tiredness and fatigue. ⁴ Good dietary sources include nuts, seeds, wholegrains and green leafy vegetables. For people who exercise regularly, magnesium is therefore one nutrient worth considering as part of an overall balanced diet.

Vitamin D

Vitamin D contributes to the maintenance of normal muscle function and normal bones, as well as normal absorption and utilisation of calcium and phosphorus. ⁵

In the UK, vitamin D is particularly relevant because sunlight is the main natural source, and there isn't enough sunlight during autumn and winter for the body to make sufficient vitamin D. The NHS advises adults to consider taking a daily 10 microgram vitamin D supplement during autumn and winter. ²

If you spend most of your time indoors

Whether you work in an office, work from home or simply don't spend much time outdoors, vitamin D is one nutrient worth being aware of. Your body makes vitamin D when your skin is exposed to sunlight. During the autumn and winter months in the UK, however, sunlight isn't strong enough for the body to make enough vitamin D. ²

The NHS recommends that everyone considers taking a daily vitamin D supplement during these months. People who rarely get outdoors or cover most of their skin may need to consider vitamin D supplementation throughout the year. ²

If you follow a vegetarian or vegan diet

A well-planned vegetarian or vegan diet can provide the nutrients your body needs, but certain vitamins and minerals deserve particular attention.

Vitamin B12

Vitamin B12 is naturally found mainly in animal products, including meat, fish, eggs and dairy. People following a vegan diet therefore need to make sure they're getting enough B12 from fortified foods or supplements.

B12 contributes to normal red blood cell formation, normal psychological function and the reduction of tiredness and fatigue. ³

Iron

Iron is another nutrient worth considering, particularly for women who have periods. Plant foods such as beans, lentils, chickpeas, nuts, seeds and dark green vegetables can provide iron, although the type of iron found in plant foods is absorbed differently from the iron found in animal foods.

Vitamin C can help increase the absorption of non-haem iron from plant foods. ⁶

If you're focused on general wellbeing

If you eat a varied diet and simply want to support your general health, you don't necessarily need a long list of individual supplements.

Instead, think about your diet as a whole.

Aim to include:

Plenty of fruit and vegetables
Wholegrains and starchy carbohydrates
Sources of protein
Healthy fats
Dairy or suitable alternatives
A variety of nutrient-rich foods

A multivitamin and mineral supplement can provide a convenient way of topping up your intake when your diet may not always be consistent, but it shouldn't be viewed as a replacement for healthy eating.

If you're concerned about your immune system

Vitamin C and vitamin D are two nutrients commonly associated with immune health. Vitamin C contributes to the normal function of the immune system and also contributes to the protection of cells from oxidative stress. ⁷

Vitamin D also contributes to the normal function of the immune system. ⁵ However, taking more of these vitamins than you need isn't necessarily going to provide additional benefits. The aim should be to maintain an adequate intake as part of a healthy lifestyle.

Good sources of vitamin C include oranges, berries, peppers, broccoli and tomatoes. Vitamin D can be obtained from foods such as oily fish and eggs, but in the UK it can be difficult to get enough from food and sunlight alone during autumn and winter.

If you want to support your bones

Bone health isn't just something to think about as you get older. Building and maintaining healthy bones is a lifelong process.

Vitamin D

Vitamin D contributes to the maintenance of normal bones and teeth and helps the body absorb and use calcium. ⁵

Calcium

Calcium is needed for the maintenance of normal bones and teeth and also contributes to normal muscle function. ⁸

Good sources include dairy products, calcium-fortified plant alternatives, leafy green vegetables and some fish eaten with their bones.

Magnesium

Magnesium also contributes to the maintenance of normal bones. ⁴

Getting enough of these nutrients alongside regular weight-bearing and resistance exercise can form part of a lifestyle that supports long-term bone health.

If you're a woman

Women's nutritional needs can change throughout different stages of life. Iron can be particularly important for women who have periods because menstrual blood loss can contribute to iron deficiency.

The recommended daily intake of iron for women aged 19 to 50 in the UK is 14.8mg, compared with 8.7mg for women aged 50 and over. ⁹ Women who experience heavy periods may be at greater risk of iron deficiency anaemia. ¹⁰

During pregnancy, nutritional requirements also change, which is why pregnancy-specific advice and supplements are important. If you're pregnant, planning a pregnancy or breastfeeding, speak to your GP, midwife or other healthcare professional about which supplements are appropriate for you.

If you're over 50

As we get older, our nutritional requirements and dietary habits can change. Vitamin B12 is one nutrient that can become more difficult for some older adults to absorb effectively from food. ³

Vitamin D also remains important for maintaining normal bones, muscle function and immune function. Calcium and magnesium are also relevant to maintaining normal bones, while a varied diet containing plenty of protein can help support overall nutrition as we age.

Rather than automatically taking a large number of supplements, it's worth considering your diet and individual circumstances first.

If you don't eat much fish

Fish, particularly oily fish such as salmon, mackerel and sardines, provides omega-3 fatty acids including EPA and DHA. If you don't eat fish, you can still obtain omega-3s from foods such as walnuts, chia seeds and flaxseeds, although these provide a different type of omega-3.

Fish oil supplements can provide EPA and DHA, while algae-based supplements can provide a plant-based source of DHA and, in some cases, EPA. The European Food Safety Authority has established specific health claims for EPA and DHA, including their contribution to the normal function of the heart at a specified daily intake. ¹¹

What about a multivitamin?

A multivitamin can be a convenient option if you're looking for a broad range of vitamins and minerals in one supplement. However, not everyone needs one - a multivitamin may be particularly appealing if your diet varies from day to day or you're looking for a convenient way to supplement your nutritional intake.

When choosing one, look at the actual nutrients and amounts provided rather than simply choosing the product with the largest number of ingredients. More isn't automatically better when it comes to vitamins and minerals.

How do I know which vitamins are right for me?

A useful place to start is by looking at your lifestyle.

Your lifestyle	Nutrients worth considering
Busy lifestyle	B vitamins, magnesium
Regular exercise	Magnesium, vitamin D
Mostly indoors	Vitamin D
Vegetarian or vegan	Vitamin B12, iron
Don't eat fish	Omega-3
Concerned about bones	Vitamin D, calcium, magnesium
Woman with periods	Iron
Over 50	Vitamin D, B12, calcium
General nutritional support	Multivitamin and minerals

This table is a starting point rather than a prescription. Your individual needs will depend on your diet, lifestyle and circumstances.

Vitamins are only one part of a healthy lifestyle

It's easy to focus on supplements when thinking about health, but vitamins are only one piece of the puzzle. Sleep, exercise, hydration, a balanced diet, managing stress and maintaining healthy relationships all contribute to overall wellbeing.

For example, if you're feeling tired all the time, taking an energy-focused supplement may not address the underlying reason. Poor sleep, stress, an unbalanced diet or an underlying health issue could all contribute to tiredness.

Supplements can complement a healthy lifestyle, but they shouldn't be expected to compensate for one that isn't working well.

Should I take different vitamins throughout the year?

Some nutritional needs can change with the seasons. Vitamin D is the clearest example in the UK. During autumn and winter, sunlight isn't strong enough for our bodies to make sufficient vitamin D, which is why the NHS recommends that adults consider a daily supplement during these months. ²

Your lifestyle may also change throughout the year. You might spend more time outdoors during summer, become more active at certain times of year or change your diet. Rather than following a complicated year-round supplement routine, it can be useful to review your diet and lifestyle periodically and consider whether anything has changed.

A simple approach to choosing vitamins

If you're unsure where to start, try this simple approach:

1. Look at your diet.
Are you getting a wide range of fruit, vegetables, wholegrains, protein and healthy fats?

2. Think about your lifestyle.
Do you exercise regularly? Spend most of your time indoors? Follow a vegetarian or vegan diet?

3. Consider your life stage.
Your nutritional needs can change with age, pregnancy, menopause and other stages of life.

4. Identify specific nutrients.
Rather than taking lots of different supplements, focus on nutrients that are particularly relevant to your diet and circumstances.

5. Check your intake.
Look at the amount of each nutrient a supplement provides and compare it with your overall diet and other supplements you take.

6. Speak to a healthcare professional when appropriate.
If you have ongoing symptoms, take medication, have a health condition or are pregnant, professional advice can help you choose supplements safely.

FAQs

What vitamins should I take every day?

There isn't one set of vitamins that everyone needs to take every day. Most people should be able to get the nutrients they need from a varied and balanced diet. Vitamin D is an exception worth considering in the UK, with the NHS advising adults to consider a daily supplement during autumn and winter.²

Should I take a multivitamin?

A multivitamin can be a convenient way to supplement your diet, particularly if your diet isn't always consistent. However, it's not essential for everyone and shouldn't replace a balanced diet.

What vitamins are good for energy?

Several B vitamins, including B12 and B6, contribute to normal energy-yielding metabolism. Magnesium also contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue.³ ⁴

However, vitamins aren't a substitute for sleep, food, hydration or recovery.

What vitamins should women take?

There isn't one universal list. Women who have periods may need to pay particular attention to iron, while vitamin D is relevant to everyone during the UK autumn and winter. Individual needs can also change during pregnancy, breastfeeding and later life.

What vitamins should vegetarians and vegans take?

Vitamin B12 is particularly important for people following a vegan diet because natural sources are mainly animal-derived. Iron is another nutrient worth considering, particularly for women who have periods.

Can I take lots of vitamins together?

It's important to check the amounts you're getting from all your supplements, particularly if several products contain the same vitamins or minerals. Taking more than you need doesn't necessarily provide additional benefits.

Should I take vitamins if I feel tired?

Tiredness can have many causes, including lack of sleep, stress, diet and underlying health conditions. Certain nutrients, including iron and vitamin B12, can contribute to tiredness and fatigue when intake is inadequate. If you're persistently tired, speak to your GP rather than assuming you need a supplement.

The right vitamins for you depend on your lifestyle, diet and individual circumstances.

Someone who spends most of their time indoors may want to pay particular attention to vitamin D. Someone following a vegan diet needs to consider vitamin B12. Women who have periods may need to think about iron, while people who exercise regularly may want to consider nutrients such as magnesium and vitamin D as part of their overall diet.

The key is not to take every supplement available, but to understand which nutrients are relevant to your lifestyle.

Start with a balanced diet, consider your individual needs and use supplements where they can provide useful nutritional support.