What vitamins you need from head to toe

We all know that we need vitamins and minerals to help keep us healthy and feeling at our best. But with all the vitamins out there it can be difficult to know what vitamins do and what vitamins you need. That's why we have broken down what vitamins and minerals do from head to toe.

                                         Vitamins to Help with Tiredness

If you don't get enough iron, you can get iron deficiency anaemia. This can cause symptoms such as tiredness and a lack of energy.

You can get iron through your diet by eating things like

Red meat

Beans such as red kidney beans, chickpeas

Green, leafy vegetable such as kale and spinach

You should be able to get enough iron through your diet but if you are low in iron it is possible to buy a supplement that will quickly increase your irons levels

                                                   Vitamins for energy and your nervous system

There are a variety of vitamins that can help your body release the energy from the food you eat and keep your nervous system healthy. These include:

Thiamine (Vitamin B1)

You can get this through fresh fruits, wholegrain breads and nuts. Your body cannot store it, so you need some in your diet every day.

Riboflavin (Vitamin B2)

This helps release energy from food. Milk and eggs are a good source.

Niacin (Vitamin B3)

Niacin helps release energy from food and keeps the nervous sytems healthy. Niacin can also keep the skin healthy. It is available in meat, fish, flour and eggs.

Pyridoxine (Vitamin B6)

This helps your body to use and store energy from the protein and carbohydrates you get in your food. It also helps the body form heamoglobin (the substance in red blood cells) that carries oxygen around the body. It is most abundant in pork and poultry.

Cyanocobalamin (Vitamin B12)

This is involved in helping the body make red blood cells as well as keeping the nervous system healthy. The best source of B12 is red meat, fish and eggs.

If you're unsure that you are not getting enough B vitamins from your diet or you may have had a blood test saying that you are low in them, it is possible to take a B Complex multivitamin that has all of the B vitamins.

                                                Vitamins to Help with Eye Health

There are two vitamins that help keep your eyes healthy, these are Vitamin A and E.

Vitamin A also known as retinol helps your vision in dim light.

Vitamin E helps maintains healthy eyes.

You should be able to get enough Vitamin A and E in your diet, but you could consider taking a good multivitamin. This would have a full range of vitamins and minerals in one easy to swallow tablet, including Vitamin A and E.

                                                            Vitamins for Healthy Skin

Keeping your skin healthy can help you look and feel your best. The vitamins that can help are Vitamin A, E and C.

Vitamins A and E are available from cheese, eggs, oily fish and milk. 

As well as maintaining healthy skin, Vitamin C can help your body maintain blood vessels, bones and cartilage. You can get it from citrus fruits such as oranges, blackcurrants and broccoli. Vitamin C cannot be stored in your body so you need to consume it everyday.

Vitamin C is available as an effervescent or easy to swallow tablet if required.