Which vitamins should I take?

There is a group of vitamins that is vital for the body—these are called essential vitamins. The body cannot function properly without them.

The body is unable to produce essential vitamins on its own, so we must obtain them through our diet.

However, even with the best intentions, we do not always manage to get enough vitamins for our body to function at its best.

Why do people take vitamins?

Millions of people around the world take vitamins to supplement their diet and promote optimal health.

It is important to note that a balanced diet containing a variety of fruits, vegetables, legumes, healthy fats, and whole grains cannot be replaced. The word "supplement" actually means to add to and enhance, not to replace.

You know your body best, so pay attention to the signs and signals that might suggest you are lacking something.

Dull and dry hair, skin, and nails?

Hair, skin, and nails are good indicators of general health. The best vitamins for skin, hair, and nails are the following:

- B vitamins - B vitamins are among the best-known vitamins that promote hair growth and contribute to the maintenance of normal hair and skin. Riboflavin (also known as Vitamin B2), biotin (Vitamin B7), folic acid (Vitamin B9), and Vitamin B12 are recommended vitamins against hair loss, which is associated with a deficiency in these vitamins.

- Vitamin A - both types of Vitamin A (retinoids and carotenoids) are converted into retinol in the liver. Retinol contributes to the maintenance of normal skin, which can result in newer, more nourished skin.

- Vitamin C - essential for collagen production, which is found in abundance in our hair, skin, and nails.

- Selenium is an antioxidant that helps protect the body's cells against free radicals and oxidative stress, which can cause weak, dull, and lifeless hair, skin, and nails. Some people take selenium as part of a multivitamin complex along with other vitamins that support the maintenance of normal hair, such as biotin and zinc.

Feeling down?

This could be a sign of a weakened immune system. The most important vitamins that promote immune system function are the following:

- Vitamin C contributes to immunity and protects against oxidative stress.

- Vitamin D is also well known for supporting the normal function of the immune system, and its deficiency can weaken the body's natural defenses.

Calcium is an essential mineral that plays a significant role in immunity. As the "initial trigger for our immune response required for healing," if you find that your skin heals slowly, you may need more calcium.

Feeling tired for no obvious reason?

Are you experiencing unexplained fatigue? These vitamins may help:

- You may have low iron levels in this essential mineral. If you are vegan, vegetarian, pregnant, or menstruating, this is more likely. Through hemoglobin found in red blood cells, iron transports oxygen to the body's cells and contributes to the reduction of tiredness and fatigue.

- Vitamin B12 - lack of energy is one of the first signs of Vitamin B12 deficiency. Although this is rare in healthy younger people, it is quite common in older adults and affects about 1 in 10 people aged 75 or older. Vegans should also consider a Vitamin B12 supplement if they want to support energy-yielding metabolism.

Do you want to lose weight?

Although losing weight is not as simple as taking vitamins, there are vitamins that can support you in weight loss.

- Vitamin D is likely one of the best vitamins for weight loss. Unwanted weight gain is a side effect of Vitamin D deficiency.

- Calcium, in addition to being vital for healthy bones, research suggests that calcium taken with Vitamin D can help keep metabolism stable and regulate blood sugar levels, which can lead to greater weight loss during dieting.

Vitamins for a healthy lifestyle: Holland & Barrett vitamins

Sources:

https://www.hfma.co.uk/media-events/industry-facts/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698273/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

https://www.sciencedaily.com/releases/2013/02/130214111608.htm

https://www.nhs.uk/conditions/iron-deficiency-anaemia/

https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/

https://pubmed.ncbi.nlm.nih.gov/20810979/

What vitamin should I take?