Vitamin A: For healthy lungs, reproductive system, skin and linings of the digestive system, also for growth, good vision and to fight infection.

Good diet sources: As retinal full-fat milk, butter, cheese, egg yolk and fatty fish. As carotenes in red, yellow, orange fruit and vegetables.

Too Much: Don’t exceed the RD avoid mixing with fish oil supplements.
Pregnant women should avoid vitamin A supplements.

RDA: 88mcg.

Vitamin B: Thiamin (B1), riboflavin (B2), niacin (B3), pantothen acid (B5), pyridoxine (B6), B12 and folic acid. Makes energy available to keeps skin and hair healthy, fights infection, maintains a health nervous system and produces red blood cells

Good diet sources: Whole grains, fortified cereals, eggs, meat, dairy products, green leafy vegetables, potatoes and yeast extract.

Too much: For any side effects to occur, for example temporary nerve damage, extremely large doses would need to be taken.

B1: 1.4mg; B2: 1.6mg; B3: 18mg; B5: 6mg; B6: 2mg; B12: 1mcg; folic acid: 200mcg.

Vitamin C: For healthy collagen, to fight infection, aid healing and to help the body absorb iron from food.

Good diet sources: All citrus fruit, fruit juices, kiwi fruit, strawberries, tomatoes, peppers and green vegetables.

Too much: Over 2,000mg can cause cramps diarrhea and bloating, and kidney stones in the long term.

RDA: 60mg.

Vitamin D: Promotes calcium absorption so is essential for strong bones and teeth. Most vitamin D is made in the body via sunlight on the skin.

Good diet sources: Oily fish, margarine, egg yolk and fortified breakfast cereals.

Too Much: The body regulates any extra vitamin D made from sunlight but supplement of 25 to 50mcg can cause headaches and fatigue.

RDA: 5mcg.

Vitamin E: Protects cells from damaging free radicals. Keeps skin, nerves, heart, muscles and circulation healthy.

Good diet sources: Sunflower seed oil, nuts seeds and cereals.

Too much: A fat-soluble vitamin that needs to be replaced regularly. It’s hard to overdose.

RDA: 10mg.

Vitamin K: One of the few vitamins made in the body. Essential for blood clotting and to make proteins. May also help treat osteoporosis.

Good diet sources: Dark-green vegetables, meat and dairy products.

Too Much: Most people make enough of this vitamin naturally, so don’t need supplements. Overdose is unheard of.

RDA: No values set as it’s made in the body.

Calcium: For healthy bones and teeth and to maintain blood clotting nerve function and muscle contraction.

Good diet sources: Milk, cheese, yogurt, canned oily fish with bones, green leafy vegetable, pulses and nuts.

Too much: More than 1,500mg a day could lead to calcium being deposited in the arteries or kidneys.

RDA: 800mg.

Copper: Helps to make red blood cells, controls inflammation and keeps the immune system healthy.

Good diet sources: Liver, shellfish, nuts, pulses, seeds, wholegrain and vegetables.

Too much: Excessive amounts can lead to stomachache, nausea and muscle pain.

RDA : None set.

Iron: Helps transport oxygen around the body. A deficiency can result in anemias of which are poor concentration and fatigue.

Good diet sources: Offal, red meat, eggs, oily fish, fortified breakfast cereals, seeds, wholegrain bread, dried fruit, nuts, pulses and leafy vegetables.

Too Much: High levels can result in an increased risk of heart disease and infection.

RDA: 14mg.

Magnesium: For growth and maintenance of bones and teeth. Essential heart and nervous system and can ease PMS and period – related cramps.

Good diet sources: All wholegrain, nuts, pulses, green leafy vegetables and shellfish.

Too Much: The body gets rid of any excess but high intakes can cause nausea and diarrhea, or even lethargy and muscle weakness.

RDA: 300mg.

Phosphorus: It combines with calcium to make strong bones and teeth and helps in energy production.

Good diet sources: Dairy products, meat and fish.

Too Much: Large amount can affect the body’s absorption of calcium.

RDA: 800mg.

Selenium: Protects the body from damage by free radicals so helps reduce the risk of cancer and possibly heart disease.

Good diet sources: All nuts, particularly Brazil nuts, seeds, shellfish and wholegrain.

Too Much: Over 900mcg of selenium a day can lead to depression, nausea, vomiting and hair loss.

RDA: None set.

Zinc: Vital for healthy reproduction and a strong immune system. Helps heal wounds, acne and eczema.

Good diet sources: Red meat, shellfish, poultry, liver, eggs, cheese, pulses and nuts. Too.

Much: Large intakes over a long time can interfere with the body’s absorption of iron and copper.

RDA: 15mg.