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What vitamins should I take? Daily heroes that work for you
Written byJodi M Johnson
Reviewed byHeeral Patel
Wondering what vitamins you should take and where to start? We’re here to help. From muscle care to energy, find your new daily heroes you won’t want to live without
Our top picks
10μg of vitamin D
Holland & Barrett
Holland & Barrett Vitamin D 400 I.U. 10ug 90 Tablets
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€2.00
€3.19
20mg of iron
Holland & Barrett
Holland & Barrett Gentle Iron 20mg 30 Capsules
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€3.00
€5.49
9 vitamins for health & wellness
Holland & Barrett
Holland & Barrett Multivitamin 30 Gummies
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€4.00
€6.99
You’ll be pleased to know that many vitamins and minerals can be found in a healthy and balanced diet. But when life gets in the way, supplements can give you that extra helping hand.
What you need will depend on you –
maybe you’re after a bit more vitamin D on those cloudy days, a top-up of B12 to keep your energy up or some magnesium to give your muscles a little love. You might’ve had a nudge from your GP or you’re simply on a mission to shake up your wellness routine - it really all comes down to your personal health needs.
Whatever the reason, we’ve come prepared with some wellness regulars your body loves
–
and your wallet will too. Don’t miss out!
Did you know that vitamin C is like your body's little energy supporter? It helps turn the food and drinks you enjoy into fuel, keeping tiredness and fatigue at bay. Pretty awesome, right?
But that’s not all, this vit supports your immune system, normal psychological function and is essential for iron absorption – which is one of the body’s most vital minerals.
And last but by no means least, vitamin C plays an important role in collagen synthesis, which is found in our bones, skin, joints and other parts of the body.
The NHS suggests adults aged 19 and over need around 40mg of vitamin C a day.6 So, if you’re looking for ways to supplement vitamin C, check out our favourites.
What vitamins should I take?
Did you know that only one in six of us (and only 20% of children) in the UK are getting enough vitamin D? Cheers British summer!1
Because of this, daily vitamin D supplements are backed by the NHS during autumn and winter to make sure you’re getting enough of this sunshine vitamin all year round.
Vitamin D is one of the body’s most important vitamins, helping it with a variety of tasks. Like contributing to the maintenance of normal bones, muscle function and immune system. Not only that, it also supports the normal absorption and effectiveness of calcium and phosphorus –
that’s why you see vit D and calcium together so frequently.
And did you know that taking a daily supplement of vitamin D when you’re 60 years and over can actually help to reduce the risk of falling due to poor posture and muscles as you age?
However the benefits aren’t just for later in life. Everyone over one-year-old needs 10μg of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency. Newborn babies up to the age of one year need 8.5 to 10μg of vitamin D a day.2
This mag-nificent, muscle-supporting mineral should definitely be on your radar, if not already on order… But why?
Think of magnesium as a superhero mineral for your body. It works hard to support strong bones and healthy muscles, all while helping to reduce tiredness and fatigue. Keeping busy behind the scenes, it teams up with enzymes to turn your food into energy and helps your body get the nutrients it needs.3
You might have also seen some things online around magnesium supporting a better night’s sleep. Well, as we like to stay hot on the latest wellness trends and science-backed studies we’ve done the groundwork for you, so that you can find out if it's actually true.
Supporting you from your head to your toes, check out our favourite magnesium products for more ways you could incorporate this helpful mineral into your everyday.
Vitamin B12 is an essential nutrient, meaning that although your body needs it for certain processes, it can’t synthesise it itself and has to get its daily supply via your diet or supplementation.
This b-rilliant vit can help support energy levels and brain function.4 You’ll want to keep your B12 levels topped up, as if they drop your energy levels can too.
It’s especially important you meet your B12 needs if you enjoy a plant-based diet too. In fact, the British Dietetic Association recommends that vegans supplement vitamin B12 daily to prevent deficiency.4
This is because if you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet. But as B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.5
The NHS recommends that adults aged 19 and over need around 1.5μg a day of vitamin B12.5
Multivitamins are an excellent way to support your overall health and wellness – and our strawberry flavour gummies are deliciously tasty too. With just one gummy per day you’ll get nine important vitamins all in one go – including an energy supporting vit B complex.
But that’s not all. These also contain iodine, a mineral that supports normal thyroid function and energy metabolism. Again, it's especially important if you follow a plant-based diet – so you’ll be pleased to know our gummies are vegan.
The NHS also recommends vitamins A, C and D to support healthy growth in children (especially those under five years), as it’s important for their vision, immune function, skin and strong bones.7
Top tip: gummies offer a great alternative for those who can’t or don’t like to swallow tablets or capsules.
Gentle by name and by nature. Our iron capsules have been formulated especially for those with sensitive tums.
The iron used in these capsules is more bioavailable (easily absorbed) and associated with fewer gastrointestinal (GI) adverse events – meaning it’s kinder on your tummy.8
Think of iron as the MVP of your blood. Why? Well because it’s an essential element for blood production. Around 70% of your body's iron is found in your red blood cells and it plays a big part in keeping your body functioning normally and smoothly, from energy production to your immune system.9,10
How? Iron helps create red blood cells and haemoglobin to give you the energy to power through the day and to help fight off that tired feeling.10 But it also ensures oxygen gets where it’s needed, supports brain function and your immune system too. Talk about a multitasker!
Iron is especially helpful for people who are at a higher risk of anaemia (iron deficiency), such as women who lose a lot of blood during their period. Though it’s always best to speak to your GP or a registered dietitian first before taking anything for a deficiency.11
This hat-trick of ingredients work together and are known to support bone and muscle function – so if that’s your goal, this one might be for you.
Our bodies need calcium to function properly. As well as playing a role in keeping your bones, teeth and muscles strong and healthy, calcium also supports normal muscle function and nerve transmission. It regulates your muscle contractions, including your heartbeat, and helps your blood to clot normally.12
And did you know that vitamin D helps control how much calcium your body needs? Clever. In fact, when vitamin D levels are low, your body can only absorb around 10 to 15% of dietary calcium. But with sufficient vitamin D, absorption can jump to 30 to 40%.2,13
What’s more, magnesium also contributes towards the reduction of tiredness and fatigue; supporting a normal energy yielding metabolism (meaning it turns the food we eat into energy).14
The final say
Have you found your vitamin? Choosing a supplement routine can seem daunting with so many options available. But knowing what you want to support such as your energy levels, your bones and muscles or your overall health and wellness is a great place to start.
Need more vitamin inspo? Head over to our top supplement picks to find even more of the good stuff. And since we’re talking about “good stuff”, take a read through our Good Things manual for fresh recipes, new workouts and our favourite wellness habits.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Department of Health and Social Care. New review launched into vitamin D intake to help tackle health disparities [Internet]. GOV.UK. 2022. Available from: https://www.gov.uk/government/news/new-review-launched-into-vitamin-d-intake-to-help-tackle-health-disparities
2. NHS. Vitamin D - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
3. National Institutes of Health. Magnesium [Internet]. National Institutes of Health. 2022. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
4. BDA. British Dietetic Association [Internet]. Uk.com. 2025 [cited 2025 Apr 16]. Available from: https://www.bda.uk.com/news-campaigns/campaigns/sustainable-september/nutritional-considerations-for-dietitians.html#
5. NHS. B Vitamins and Folic Acid - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
6. NHS. Vitamin C - Vitamins and Minerals [Internet]. NHS. Crown Copyright; 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
7. National Health Service. Vitamins for children [Internet]. nhs.uk. 2020. Available from: https://www.nhs.uk/conditions/baby/weaning-and-feeding/vitamins-for-children/
8. Fischer JAJ, Cherian AM, Bone JN, Karakochuk CD. The effects of oral ferrous bisglycinate supplementation on hemoglobin and ferritin concentrations in adults and children: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews. 2023 Feb 2;81(8).
9. American Red Cross. The Importance of Iron in Your Body [Internet]. www.redcrossblood.org. American Red Cross; 2021. Available from: https://www.redcrossblood.org/local-homepage/news/article/iron-in-blood.html
10. Moustarah F, Mohiuddin SS. Dietary Iron [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540969/
11. NHS. Iron [Internet]. NHS. NHS; 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
12. NHS. Food for healthy bones [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
13. Khazai N, Judd SE, Tangpricha V. Calcium and vitamin D: Skeletal and extraskeletal health. Current Rheumatology Reports [Internet]. 2008 Apr;10(2):110–7. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2669834/
14. NHS. Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
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