Vitamins and minerals are nutrients you need in very small amounts to keep bodies healthy. Most people can get the nutrients they need from eating a healthy, balanced diet, containing foods from all of the food groups, including a wide range of fruits and vegetables. 

You may wish to consider buying a multivitamin, to ensure you are meeting your requirements. Key nutrients that often need a bit more attention are Calcium, Iron and Vitamin D. 

Calcium is the most abundant mineral in the body. Although most people are aware of how essential it is for strong teeth and bones, it is also required to maintain a normal heartbeat, muscle function and blood pressure. If there is not enough calcium in the diet, the body will remove this from the bones and over time, this can lead to bones becoming weak and brittle. 

Requirements and sources 

Many people are aware that dairy is a great source of calcium, but there are also many dairy alternatives and other foods that are fortified with calcium that can contribute to meeting requirements. 

The BDA Calcium resource shows us how much calcium is needed for adults (700mg), plus how this requirement might change based on other factors such as breastfeeding, coeliac disease, osteoporosis and menopause.  It also contains a list of foods that contain calcium, as well as how much each of these provide. This can be a helpful tool to help you meet daily calcium requirements. 

If requirements are unable to be met from the diet, a calcium supplement can be taken. There are many over the counter options available. Your doctor or pharmacist can advise on suitable options. 

Absorption 

Without adequate Vitamin D, even if calcium requirements are being met, calcium cannot be absorbed (and thus used) properly. The BDA vitamin D resource provides information on Vitamin D and how to ensure requirements are met. 

It is important to get enough iron in your diet. Iron is needed to make red blood cells which carry oxygen around the body. It also plays a role in brain development and the immune system. The BDA iron resource provides further information on the importance of iron.  

Iron deficiency anaemia 

If the iron levels in the body fall, you can develop iron deficiency anaemia. Sometimes people don't show any symptoms but common ones include: 

  • Tiredness, pale skin, breathlessness, frequent infections, poor appetite or eating non-food items e.g. soil (called pica). 

Adults often develop iron deficiency anaemia due to a lack of iron in their diet. This may be because they have a poorly balanced vegetarian or vegan diet, or due to heavy periods. It can also less frequently be caused by an underlying condition. 

If you suspect you have anaemia, speak to your GP who can diagnose this with a blood test and assess the possible cause. If a diagnosis of iron deficiency anaemia is made, you may be prescribed iron medication. This is best absorbed on an empty stomach, however this may make you feel sick. You may prefer having it after a meal with something high in Vitamin C (like orange juice) to help with absorption. Your GP may advise an appropriate multivitamin, containing iron, to be taken daily after the course of iron medication is finished. 

Requirements and sources 

It is important to make sure you have enough iron in your diet to try and prevent levels falling, even if iron medication is prescribed. In adults, requirements differ due to factors such as age, gender, pregnancy and the menopause. The BDA iron resource provides further information on requirement for each population group.  

There are 2 types of iron found in food - haem and non-haem iron. Haem iron is found in meat, chicken and fish and is absorbed best. Non-haem iron is found in plant sources and is not as well absorbed. 

  • Haem iron sources: Red meats (e.g. beef, pork, lamb), offal (e.g. kidney and liver - limited to once a week), chicken, turkey, fish (especially oily fish like salmon, mackerel, sardines) and fish paste 

  • Non-haem sources: Iron-fortified foods including (breakfast cereals, breads and drinks), eggs, pulses, beans and lentils, hummus, Quorn, tofu, dried fruit (apricots), dark green leafy vegetables (spinach, kale, broccoli), nuts, nut butters and seeds (consider choking risk and allergies if applicable) 

Having a source of vitamin C with these foods, helps with iron absorption. Options include citrus fruits and juices (e.g. orange, grapefruit, satsuma), berries (blackcurrants, raspberries, strawberries), tropical fruits (mango, papaya, guava, kiwi), green vegetables (cabbage, broccoli), peppers and tomatoes. 

Caffeine in tea, coffee and fizzy drinks can reduce iron absorption. Unprocessed bran, calcium supplements and antacids can have the same effect. Avoid consuming these with/near iron rich meals, or supplements. 

Vitamin D is essential for strong bones due to helping calcium absorption and is important for muscle strength. Very few foods naturally contain enough vitamin D to meet our requirements. Our main source is through sunlight on our skin, in spring/summer months. 

Requirements and sources 

Although sunlight is our main source of vitamin D, some foods are also naturally high in vitamin D, or fortified. These include; 

  • Oily fish (salmon, sardines and mackerel) 

  • Egg yolks 

  • Breakfast cereals fortified with Vitamin D (check food labels) 

  • Mushrooms enriched with Vitamin D (check food labels) 

Many factors affect your risk of vitamin D deficiencies including skin colour, older age, pregnancy or breastfeeding, your weight (BMI), those who don’t go outdoors often, or usually wear clothes covering most of their skin when outdoors, along with some diseases and medications. The BDA vitamin D resource provides further information on people with higher risks.  

The department of health recommend all adults consider taking a 10μg (micrograms) vitamin D supplement from October to March as the sun is not strong enough for the body to make enough vitamin D. Those with greater risks of deficiencies should consider taking a 10μg vitamin D supplement all year round. Vitamin D supplements can be purchased at most pharmacists and supermarkets.