Vitamins

‘Deficiency-risk’ vitamin deficiency supplements

Here, we summarise the main functions of several ‘deficiency-risk’ vitamins, and their best dietary sources. Vitamin D (the sunshine vitamin) is essential for healthy bones and teeth. It enables the body to use phosphorus and calcium to ensure growth and maintenance of bone structure. There are two forms of vitamin D – ergocalciferol (or vitamin d2) present in plants, and an animal form called cholecalciferol (or vitamin d3). Both are converted by the body into calcitriol, the form responsible for vitamin D’s benefits. A lack of vitamin D can result from too little time in the sun: exposure to the sun’s rays actually generates almost 80% of the vitamin D we need.

For optimum efficacy, vitamin D should be taken in small doses at repeated intervals (as the body can absorb no more than 500mg of calcium at a time). Where is vitamin D found? Foods rich in vitamin D include fish (salmon, herring, tuna), eggs, milk and soya drinks.

Vitamin C protects against infection, promotes healing and facilitates iron absorption. It is often indicated in cases of short-term fatigue. Where can you find vitamin C? In many brightly-coloured fruits and vegetables (peppers, oranges, strawberries, kiwi, broccoli…).

Vitamin K is essential for processes of coagulation and tissue calcification. Common in newborn babies, vitamin K deficiency can be corrected through the use of vitamin deficiency supplements. It may also help prevent and treat osteoporosis. Which foods are the best sources of vitamin K? Primarily, green vegetables (particularly dark green) such as spinach and broccoli, as well as algae, liver, milk and fish oils. Vitamin E, vitamin b1 and vitamin b12 are also among those vitamins for which Western populations may be at risk of deficiency.