What vitamin supplements should you take and when?

From promoting healthier looking skin to improving blood circulation to preventing the onset of osteoporosis, the shelves of pharmacies, health shops and supermarkets are literally brimming with colourful vitamins and supplements of all shapes and sizes.

Knowing whether you actually need to take a vitamin supplement and knowing which supplements you may need to take is, for any average healthy individual, is a mind-boggling task.

To help you determine whether or not you may require a vitamin to supplement your diet, we’ve compiled a list on what the essential vitamins do and whether or not you may benefit from taking them, a guide on what vitamin supplements should you take and when.

Vitamin B – Vitamin B comes in a complex of eight vitamins, which essentially gives our immune system a boost, enhances energy levels and regulates our mood.  It is advised that healthy, meat-eating men should avoid taking a vitamin B supplement, as getting too much B9 has been linked to prostate cancer.

Vegetarians, on the other hand, are advised to take a vitamin B12 supplement to ensure they are getting some of the vital nutrients they may miss by not eating meat.

Vitamin D – Vitamin D can help fight various health conditions such as depression, fatigue, some forms of cancer and heart disease. Although be warned, taking a vitamin D supplement has been linked to both pancreatic and prostate cancer in men and it is advisable to get a daily intake of vitamin D by eating foods that are a rich source of this vitamin, such as eggs, cheese, mushrooms, sardines and salmon.

As the sun also provides us with a source of vitamin D, if you are suffering from a condition such as fatigue or depression, a daily dose of sun may help lift your mood.

Vitamin A – Vitamin A helps to promote good eyesight as well as building our immune systems. Whilst it is advised not to take a vitamin A supplement for too long, as it has been linked to liver damage and most of us get enough vitamin A in our diet, if your immune system or eyesight does seem weak, you could take a course of vitamin A supplements to help give both a bit of a boost!

Vitamin C – Vitamin C boosts our immune systems making us better stead to fight of disease and infection. It can also help fight the signs of aging and keep our ligaments and tendons healthy and supple, making us less prone to injury.

If you are not eating a diet packed with high sources of vitamin C, such as oranges, broccoli, tomatoes, strawberries, sprouts and grapefruit, it is advisable to take a daily vitamin C tablet of 250 – 500 mg.

Vitamin E – Vitamin E is associated with promoting healthy skin, being good for the health of our brain, and protecting us against bladder and prostate cancers. Foods that are high in vitamin E include whole grains, almonds, spinach, eggs, sunflower seeds, almonds and green vegetables. If you are not eating enough of these kinds of foods, it may be sensible to take a vitamin E supplement.

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