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With the amount of vitamins out there, it can get a little confusing with which we should be taking and what you should be looking for in a vitamin supplement. Generally, we receive all the vitamins we need from our diet, but there is a few that maybe we should consider supplementing with a tablet. So, we’re going to break down our top recommendations for you…

What vitamins are worth taking daily?

What vitamins you should take all depends on you as an individual. The NHS states that there is no need to take vitamins if you have a varied, healthy diet. However, there are still some vitamins and minerals to be mindful that you’re having the daily recommended amount of. These include:

  • B12
  • Vitamin D
  • Vitamin C
  • Magnesium
  • Calcium
  • Iron

If you have any queries or concerns about what vitamin supplements you should be taking, we recommend talking to your doctor or a health professional.

Our Top 3 Vitamins

Vitamin D

Vitamin D is one of the main supplements that we, especially in England, should be taking. The reason? Our bodies create Vitamin D when exposed to sunlight. Unfortunately for us, England isn’t the sunniest of places, so it’s hard to come by enough of this vitamin, especially in the winter months.

Vitamin D has several important functions and it’s worth knowing that the most vital is that it regulates the amount of calcium absorbed into our body. This means that you could be getting enough calcium, but your body may not actually be absorbing it because its deficient in Vitamin D!

Much research has also showed that vitamin D plays a role in preventing diseases including heart disease, multiple sclerosis and flu. There are also claims that a deficiency in this vitamin can make you more susceptible to cancers, depression and weight gain. So that’s why its up in the top of our recommended vitamins.

Vitamin B12

Our next recommendation? Vitamin B12 is just one of the many B vitamins, but it’s the most important. Vitamin B12 keeps the body’s nerve and blood cells healthy. It is involved in making red blood cells and it helps to release the energy from food, which keeps our energy levels high.

We can get vitamin B12 from our diet, if our diet includes a lot of meat, fish and diary products. If you are on a plant based diet though, then you are unlikely to be able to get enough from fruit, vegetables and grains as it is not naturally produced in these.

A deficiency in this vitamin could lead to a type of anaemia which makes you tired and weak. So, it’s another important one to make sure you’re getting enough of if you want to keep those energy levels up.


Magnesium is important for healthy bones and energy production, however it’s got many more surprising benefits to. Magnesium has been shown to reduce our stress and calm our nervous system, as well as easing sleep problems. As it plays a role in brain function, it has also been shown to help depression.

The main reason this is in our top vitamins list is its role in exercise performance. Magnesium moves blood sugar in your muscles and removes lactate (which can build up and cause fatigue during exercise), this means it should help you workout for longer. As well as this, studies have shown that Magnesium can help against type 2 diabetes and it can lower your blood pressure if yours is a little high. (Plus if you don’t fancy a supplement, you could always get your magnesium from dark choc).

What happens to your body when you start taking vitamins?

The effect that vitamins supplements have on your body all depends on your individual body chemistry, as well as the vitamins you are taking. If you are deficient in any vitamins, taking supplements should help improve your health and wellbeing. However, it may take some time to see these effects. Keep in mind that having too much of certain vitamins can have adverse effects. For instance, if you have too much vitamin C your body will just flush it out. However, if you have too much vitamin A, you may feel unwell.


It’s undeniable that vitamins contribute to our overall health, so why not throw in some super greens into your next protein shake or smoothie to boost those daily vitamins and more!