How to take Vitamin Supplements

Which supplements should you consider taking and when?

In the UK millions of pounds are spent each year on vitamin supplements, but do people really know what they should be taking and how much? It is essential that before you take any vitamin supplement that you check out the recommended daily allowances (RDAs). There are guidelines set out by the European Union for RDAs neccessary to stay healthy. For more information, see the European Food Information Council’s website.

Age, health and lifestyle all have an effect on the amount of vitamins your body needs. For example, the RDA for children is often lower than that for adults. Certain groups of people may need to increase their daily intake of specific vitamins. These groups include older people, those with specific medical conditions, pregnant women, and people on special diets.

The Department of Health recommends taking supplements in respect of only three vitamins: vitamin A, vitamin D and folic acid.

* Women who are pregnant or thinking about becoming pregnant are advised to take 400 micrograms of folic acid per day up to the twelfth week of pregnancy. This is over and above the 200 micrograms assumed to be obtained from their diet. Remember, it is best to avoid taking any vitamin A supplements during pregnancy, as this may damage the development of your baby. For the same reason, liver, which is rich in vitamin A, should also be avoided. For more information, see our pregnancy and childbirth zone.
* Children between the age of 6 months and 5 years may need vitamins A, C and D. Supplements may not be needed if your child is a good eater and has a varied diet. Ask your health visitor or GP for further advice.
* Children whose bodies are continuously covered due to their cultural dress are at potential risk of rickets caused by a lack of vitamin D that we get from sunlight.

How to take Supplements

Supplements should be taken properly to avoid them being flushed straight through the body. All supplements should be taken at room temperature with water, hot or chilled drinks can damage them and make them less effective. Tea and Coffee can interefe with the uptake of the vitamins, so should be avoided for at least 15 minutes after taking any Vitamins. Make sure you read the label on the bottle, and take supplements with or after food as directed.

We would not advise to take different types of supplements at the same time as they can decrease each others effectiveness, for example zinc interferes with how copper and iron are absorbed.

If you are unsure about anything then always ask your GP or contact us for advise on any of our products to find out if they are suitable for for you.

People on special diets

Vegetarians or vegans can sometimes miss out on vitamin B12, vitamin D, calcium, iron and zinc which are mainly found in meat and dairy products. You don’t need to take supplements if you eat a balanced diet. Iron and zinc are found in eggs, whole-grain cereals, pulses, green leafy vegetables and fortified breakfast cereals. For calcium, vitamins B2 and B12, try to eat two servings of low-fat dairy products a day. If you don’t eat dairy products, try soya milk, fortified orange juice, dark leafy vegetables, sesame seeds, tahini, tofu, or almonds.