Daily Junction.mobi portalHealth · December 12, 2025 · Dr. Nadia Okoro · 5 min
Vitamins and minerals are nutrients your body needs in small amounts to work properly - and most people get them from a varied diet rather than pills. Here is what the key ones do, where to find them, and when supplements genuinely help.
The supplement aisle suggests that good health is a matter of buying the right pills. The evidence suggests something far less profitable: that most people get what they need from food, that a few specific supplements genuinely matter, and that more is often worse, not better. Here is how to tell which is which. This is general information rather than medical advice; for your own needs, check with a clinician or trusted NHS guidance.
Vitamins and minerals are micronutrients — substances your body needs in small amounts to function, but mostly cannot make itself. "Micro" is the key word: unlike carbohydrates, protein and fat, which you need in large quantities for energy and building blocks, micronutrients are needed in tiny amounts, yet they are essential.
The two groups differ in origin:
They act as the body's helpers — enabling energy release, immune function, bone strength, oxygen transport, nerve signalling and countless other processes. A shortfall in even one can cause specific problems.
You do not need to memorise the whole list, but a sense of the major players is useful.
| Nutrient | A main role | Common food sources |
|---|---|---|
| Vitamin C | Supports immunity and skin; aids iron absorption | Citrus, peppers, broccoli |
| Vitamin D | Helps absorb calcium; bone and muscle health | Oily fish, eggs, sunlight |
| B vitamins | Release energy from food; nerve function | Wholegrains, meat, pulses, leafy greens |
| Calcium | Builds bones and teeth | Dairy, fortified plant milks, leafy greens |
| Iron | Carries oxygen in the blood | Red meat, beans, lentils, fortified cereals |
| Potassium | Supports heart and muscle function | Bananas, potatoes, pulses |
This is a sample, not a complete catalogue — but it illustrates the pattern: a varied diet covers a wide spread of nutrients without any one food doing all the work.
For the average healthy person, a varied and balanced diet supplies most vitamins and minerals. That is the consistent message from the NHS and nutrition bodies, and it is worth taking seriously before reaching for supplements.
The practical version is familiar:
Eating a diversity of whole foods is also what supports a healthy gut microbiome, so the same broad pattern pays off in more than one way. Food has a further advantage over pills: nutrients in food come packaged with fibre and other beneficial compounds, and the body often absorbs and regulates them better than isolated high doses.
"Food first" does not mean "supplements never". There are well-defined cases where the NHS specifically advises supplementation.
This is the big one. In the UK, sunlight is too weak from about October to March for skin to make enough vitamin D, so the NHS recommends that adults and children over one consider taking 10 micrograms of vitamin D a day in autumn and winter. People with little sun exposure, or with darker skin, may be advised to take it year-round.
The NHS also recommends specific supplements for particular groups, including:
The thread here is specificity: a clear reason, ideally identified or confirmed by a clinician, rather than a vague sense that more vitamins must be good.
A crucial and often overlooked point: some vitamins and minerals are harmful in excess. This is easy to forget when supplements are sold as harmless wellness boosters.
The sensible rule is to stick to recommended amounts and avoid stacking multiple high-dose products, especially fat-soluble vitamins and minerals.
Pulling it together:
Vitamins and minerals are micronutrients your body needs in small amounts, and for most healthy people a varied, balanced diet supplies them. The main exception in the UK is vitamin D, which the NHS recommends most people take in autumn and winter, alongside specific supplements for certain groups. Remember that more is not better — several nutrients are harmful in excess — and check with a clinician before taking high doses or if you think you may have a deficiency.
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