Discover the Vitamins That Actually Move the Needle on Daily Health

You've heard "you should take your vitamins" since you were six. The advice never quite specified which vitamins, in what amounts, or why. Here's the cleaned-up version — the eight vitamins that actually move the needle for most UK adults, and where they tend to fall short.

Yes, there are 13 essential vitamins. But on a UK mixed diet, most adults meet recommended intakes for thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin K, biotin, and vitamin E without trying. The intakes that consistently fall short — based on the National Diet and Nutrition Survey rolling reports — are clustered around just a handful. That's where supplementation most reliably helps.

1. Vitamin D

The UK is too far north for adequate skin synthesis between October and March. The NHS advises everyone to consider 10 micrograms of vitamin D a day in autumn and winter. EFSA-approved: contributes to normal bone, muscle, and immune function. Our Liposomal Vitamin D3 & K2 contains both.

2. Vitamin B12

If you take medication, ask your pharmacist. EFSA-approved: contributes to normal energy metabolism, normal nervous system, and reduction of tiredness.

3. Folate (B9)

Critical for women planning pregnancy.

4. Vitamin C

Met by a varied diet rich in fruit and vegetables — but easily missed on a busy week. EFSA-approved health claims include collagen formation, immune function, iron absorption, and reduction of tiredness. The NHS says adults need 40 mg a day. Our Vitamin C Multi gives 512 mg vitamin C with botanicals and minerals.

5. Vitamin B6

Often borderline in older adults. EFSA-approved: contributes to normal protein and glycogen metabolism, normal red blood cell formation, normal nervous system function.

6. Vitamin A

Total intake from food (preformed retinol from animal sources + carotenoids from plants) tends to be adequate but unevenly distributed. People with low consumption of dairy, eggs, and orange/green vegetables can fall short. EFSA-approved: contributes to normal vision, immune function, skin maintenance.

7. Vitamin K contributes to the maintenance of normal bones.

UK intake of K2 is low because dietary K2 sources (natto, certain cheeses, animal liver) are uncommon in British meals.

8. Vitamin E

Mostly adequate from a varied diet (nuts, seeds, vegetable oils), but worth knowing about because it works as a tag-team antioxidant with vitamin C. EFSA-approved: contributes to protection of cells from oxidative stress.

• B1 (thiamine) — abundant in whole grains and pork.
• B2 (riboflavin) — milk, eggs, leafy greens.
• B3 (niacin) — meat, fish, peanuts; can be made from tryptophan.
• B5 (pantothenic acid) — found in nearly all foods.
• Biotin (B7) — eggs, nuts, whole grains; rarely deficient.

A quality multivitamin will still include them at modest doses, which is fine — it's nutritional insurance, not waste.

A daily multivitamin formulated with active forms covers most of the priority eight in one capsule. Top up with:

• Our Vitamins Multi gives 2.5 µg vitamin D per capsule; check the total against NHS advice.
• Vegans: follow NHS advice on B12.

Our Vitamins Multi gives 12 vitamins and 5 minerals; see the label for the amounts.

• Fat-soluble (A, D, E, K): take with the largest fat-containing meal of the day.
• Water-soluble (B-complex, C): any time with water, ideally with food to prevent stomach upset.
• Iron and calcium: separate by 2 hours — they compete for absorption.
• Avoid taking with strong tea or coffee: tannins and caffeine reduce absorption of several minerals.

Food first, always. A varied British diet emphasising vegetables, fruit, whole grains, oily fish, eggs, and pulses covers most needs. Supplements fill the gaps the diet doesn't reach — they don't replace it.

Eight vitamins move the needle for most UK adults. The other five mostly take care of themselves. A multivitamin is one way to top up. The rest is food, sunlight, and consistency.