Vitamins and minerals 

Vitamins can be divided into two groups: fat-soluble and water-soluble.

Fat-soluble vitamins are found mainly in foods that are high in natural fat, such as oily fish, eggs and dairy products. The body can store these vitamins in the liver and fatty tissues until they are needed. This means they can build up in the body, so having too much of them can be harmful. Vitamins A, D, E and K are fat-soluble.

Water-soluble vitamins are found in fruit, vegetables, grains and pulses. They aren’t stored in the body and any excess water-soluble vitamins are excreted when passing urine, so foods containing water-soluble vitamins should be consumed more often. Water-soluble vitamins include B and C vitamins and folic acid.¹

Minerals are important to help build strong bones and teeth, control fluid levels inside and outside the body’s cells, and to help turn food into energy. Essential minerals include calcium, iron, magnesium, phosphorous, potassium and sodium.

Trace elements are essential nutrients that the body needs to function properly, but these are needed in much smaller amounts compared to vitamins and minerals. Trace elements include iodine, fluoride, selenium and zinc.²

Nutrition through life 

While obtaining adequate amounts of vitamins and minerals from a healthy and balanced diet is essential at all stages of life, customers' nutritional requirements change as they get older. Remember, folic acid supplements should be taken by women who are trying to conceive or pregnant for at least the first 12 weeks of pregnancy.³

Babies and young children^5,6

Some of the essential nutrients needed by babies and young children include vitamins A, C and D.

• Vitamin A is needed for a healthy immune system and to keep skin healthy. It can also help vision in dim light. Good sources of vitamin A include dairy products, carrots, sweet potatoes, mangoes and green leafy vegetables.
• Vitamin C is important for a healthy immune system, to help the body absorb iron and for overall health. Foods that contain vitamin C include oranges, kiwi fruit, strawberries, broccoli, tomatoes and peppers.
• Vitamin D helps to regulate the amount of calcium and phosphate in the body; these nutrients are needed to keep bones, teeth and muscles healthy.

The government recommends that all children aged six months to five years are given vitamin supplements containing vitamins A, C and D daily. Formula-fed babies who are having more than 500 ml (about a pint) a day should not be given vitamin supplements as formula is fortified with vitamins A, C and D, as well as other nutrients.

Vitamin D

Vitamin D is found in foods such as oily fish and eggs, but it is difficult to get enough vitamin D from diet alone. The main source of vitamin D is from sunlight on the skin.

During autumn and winter when there is not much sunlight, adults (including pregnant and breastfeeding women) and children over four years old should consider taking a daily supplement containing 10 micrograms (µg) of vitamin D.

The following customers are advised to take a vitamin D supplement all year round:

• Babies from birth to one year should be given a daily supplement containing 8.5 -10 µg of vitamin D throughout the year if they are:
  - Breastfed
  - Formula-fed and taking less than 500 ml of infant formula a day, as formula is already fortified with vitamin D
• Children aged one to four years old should be given a daily supplement containing 10 µg of vitamin D
• People who are at increased risk of deficiency, such as those who:
  - Are not often outdoors, e.g. if they’re frail, housebound or in a care home
  - Wear clothes that cover up their skin when outdoors
  - Have dark skin or an African, African-Caribbean or South Asian background.

Teenagers^7-9

Teenage bodies go through many physical changes that need to be supported by a healthy, balanced diet. Apart from vitamin D during autumn and winter, teenagers should be able to get all the nutrients they need from their diet. However, some important nutrients to be aware of are:

• Iron, which is important in making red blood cells. Menstruating women need almost twice as much iron per day as men. Additionally, women who suffer from heavy periods are at higher risk of iron deficiency anaemia and may need to take iron supplements. Good sources of iron include red meat, beans, nuts and dried fruits such as apricots
• Calcium, which is required for building and maintaining bones. The teenage years involve periods of intense growth, so their calcium requirement is higher than during the adult years. Good sources of calcium include dairy products, such as milk and cheese, and leafy green vegetables. 

Older people^10,11

Some people find that their appetite starts to drop as they get older. Eating less can make it more difficult to obtain all the nutrients needed to keep muscles and bones healthy. People lose bone density as they get older, especially women after the menopause. This is because the bones lose calcium and other minerals over time, causing them to become brittle and more likely to fracture.

Calcium, vitamin D and protein are essential for healthy muscles and bones. Calcium keeps bones and teeth healthy; vitamin D helps the body to absorb calcium; and protein is important for muscle maintenance. While it is important to eat a healthy balanced diet with plenty of calcium, some people may be advised to take a calcium and vitamin D supplement or a general supplement.

Older people can also be advised to try to keep active; exercise can help to slow or prevent problems with muscles, joints and bones. Customers should be advised to speak to their GP before starting an exercise programme.