Vitamins and minerals

Most people can get the vitamins and minerals they need from a varied diet.

By the Supplements UK editorial team. Last checked 9 October 2026. General information, not medical advice.

Short answer Most people can get the vitamins and minerals they need from a varied diet. The main exceptions in UK guidance are vitamin D in autumn and winter, folic acid before and in early pregnancy, and vitamin B12 for people who eat no animal products.

What UK guidance recommends

Supplements advised in the UK
WhoSupplementAmount
Everyone, in autumn and winterVitamin D10 micrograms a day
Trying for a baby, to week 12Folic acid400 micrograms a day
VegansVitamin B12From fortified foods or a supplement
Children aged 6 months to 5 yearsVitamins A, C and DAs advised by a health visitor

Daily amounts for adults

Reference amounts
NutrientAdults need about
Vitamin D10 micrograms
Vitamin C40mg
Vitamin B121.5 micrograms
Iron8.7mg (14.8mg for women aged 19 to 49)
Calcium700mg
Magnesium300mg men, 270mg women

Do I need a multivitamin?

If your diet is varied, probably not. A multivitamin can be a reasonable safety net if your diet is restricted. Choose one near 100% of reference values, not many times over. See multivitamins.

More in this section

Vitamin AAdults need 700 micrograms (men) or 600 micrograms (women) of vitamin A a day, which diet normally provides.Vitamin EAdults need about 4mg (men) or 3mg (women) of vitamin E a day, easily met from plant oils, nuts and seeds.Vitamin K2Vitamin K contributes to normal blood clotting and the maintenance of normal bones.Calcium supplementsAdults need 700mg of calcium a day, which dairy, fortified alternatives, bread and green vegetables usually cover.Zinc supplementsAdults need 9.5mg (men) or 7mg (women) of zinc a day.Folic acidAdults need 200 micrograms of folate a day.BiotinBiotin contributes to the maintenance of normal hair and skin.Coenzyme Q10Coenzyme Q10 is made by the body and helps cells produce energy.Multivitamins for womenA women's multivitamin typically contains more iron and folic acid than a men's.Multivitamins for menA men's multivitamin usually has little or no iron, since men need only 8.7mg a day and store it readily.Vitamins for over 50sAfter 50 the nutrients most worth attention are vitamin D, vitamin B12, which is absorbed less well with age, and calcium for bones.Vitamins for tiredness and fatigueIron, vitamin B12, folate, vitamin C and magnesium each contribute to the reduction of tiredness and fatigue, if you are short of them.

Keep exploring

Questions people ask

Which vitamins should I take daily?

In the UK, vitamin D in autumn and winter is the one advised for everyone.

Can you take too many vitamins?

Yes. Fat-soluble vitamins A and D and some minerals can build up.

Can I take this with medication?

Ask a pharmacist or GP first; some supplements interact with medicines.

Do supplements replace a balanced diet?

No. They are meant to add to a varied diet, not stand in for one.

Sources

Checked 9 October 2026.