All You Need to Know About Supplements (Blog)

If you are experiencing any symptoms such as tiredness, weak skin and bones, and worsening mental/ physical health, it could be that you are not receiving enough of the vitamins you need to keep you energised.

 Where can I buy supplements from?

● Local pharmacies
● Supermarket pharmacies
● Holland & Barrett’s
● Boots
● Vitabiotics

Below, we’ve put together some information about important vitamins you need to maintain better physical and mental health:

Vitamin D

  • Where from? Comes from sunlight and some foods (red meat, oily fish, egg yolk).
  • Use? Helps the body absorb calcium and phosphorus which strengthen your: bones, teeth and muscles.
  • Lack of?: Vitamin D is linked to deteriorating: Seasonal Affective Disorder (SAD), psychosis, insomnia, and bone deformity.
  • How often? One capsule daily in autumn and winter.
  • More Info:  Heal Hub and NHS.

Vitamin C

  • Where from? Found in fruits and vegetables (oranges, strawberries, potatoes).
  • Use? Vitamin C helps protect cells which, in turn, maintains healthy skin, vessels, and bones. It also speeds up wound healing. 
  • Lack of?  Symptoms of a deficiency would include: dry and rough skin, brittle nails, and tiredness. As Vitamin C plays an important role in wound healing, a deficiency would result in slow wound healing, therefore, increased risk of infection.
  • How often? It is typically absorbed from a daily diet, otherwise one capsule daily.
  • More Info? NHS 

Vitamin B12

  • Where from? Found in meat, fish, eggs, and dairy. Alternatively, vegans can source B12 from fortified foods such as plant milk and cereal.
  • Use? Vitamin B12 plays an important role in forming red blood cells and DNA as well as the development of brain cells.
  • Possible causes of deficiency: Pernicious anemia is a condition where your immune system attacks healthy red blood cells. This can be because of a poor diet, certain medications, or genetic.
  • Lack of?  Could produce abnormally large red blood cells that don’t function properly, tiredness, muscle weakness. It could also worsen depression, heart conditions and cause pregnancy problems.
  • How often? A deficiency would be treated with injections at first and then a course of tablets. 
  • More Info? NHS, Vegan Nutrition


  • Where from? Seafood, specifically oily fish such as salmon, sardines and herrings. For vegetarians and vegans, you can include Omega- 3 in your diet through regularly eating chia seeds, flax seeds and walnuts.
  • Use? Helps form cell membranes that provides structure for cells and affects cell receptors in membranes. It also plays a key role in making hormones.
  • Lack of? You may experience tiredness, dry skin, abnormal blood pressure, heart problems, depression.
  • Warnings? Pregnant women or women planning pregnancy should be cautious of taking too much Omega-3.
  • How often? It is recommended that you eat 2 types of fish a week with one being oily fish. Otherwise, take one daily supplement.
  • More Info? NHS, Vegetarians & Vegans 

These vitamins play an important role, which our bodies need to function properly and effectively. Vitamins help maintain a good level of both physical and mental health which work to strengthen the body in defense against disease and infection. If you have any questions about vitamins, or you are experiencing symptoms of deficiency, be sure to speak with your local pharmacist or GP. 

Written by, Ikrah Iqbal

for Lyfeproof UK