What Are the Best Vitamins and Supplements in 2024
Health is wealth - and the sheer variety of supplements available means everyone can benefit from supercharging their minds and bodies with powerful vitamins.
The Health & Food Supplements Information Service (HSIS) highlights that many people don't get the recommended vitamins and minerals from diet alone, making supplements an excellent way to give your body what it needs to thrive.
The big question is, which supplements are best for your needs in 2024? Well, we're about to cover everything you need to know in this guide.
Read on to discover
- Key vitamins and minerals, including what they do for your body and mind.
- Vitamins and minerals that give you stronger hair, healthier nails and beautiful skin.
- The best supplements for women to achieve optimal health.
- Vitamins and minerals men can't afford to go without.
- Energy-boosting supplements that will power you up for each day.
- The best supplements for a healthy immune system.
- Supplements for your cognitive support and mental health.
- Supplements that can help if you suffer from a chronic condition.
- New supplement trends - and why you won't want to miss them.
Key vitamins and minerals: What they do for your body and mind
A healthy lifestyle unlocks longevity, ensures a stronger immune system, protects against various health concerns, and maintains more energy and weight. However, hectic lifestyles and the abundance of convenience foods make it challenging for many people to follow a balanced diet.
Vitamins and supplements aren't magic cures, but they can give your body what it needs to function and flourish. Here's a quick lesson on each vitamin and mineral's main properties:
|
Vitamin/Mineral |
Key Functions |
Derived From |
|
Vitamin A |
|
Meat, fish, cheese, eggs, guava, mango, spinach and kale. |
|
Vitamin B1 (Thiamin) |
|
Legumes, whole grains, seeds, nuts, lean meals, fortified cereals. |
|
Vitamin B2 (Riboflavin) |
|
Green leafy vegetables, lean meats, dairy products, eggs, nuts, seeds and whole grains. |
|
Vitamin B3 (Niacin) |
|
Nuts, legumes, meat, fish, whole grains, fortified breads and cereals. |
|
Vitamin B6 (Pyridoxine) |
|
Meat, potatoes, starchy vegetables, walnuts, sunflower seeds, fish. |
|
Folate (Folic Acid) |
|
Citrus fruits, legumes , leafy vegetables, avocado, broccoli, asparagus, sprouts. |
|
Vitamin C |
|
Berries, citrus fruits, broccoli, bell peppers, tomatoes, spinach. |
|
Vitamin D |
|
Fortified foods, egg yolk, fatty fish, cod liver oil. |
|
Vitamin E |
|
Nuts, seeds, leafy green vegetables, peanut butter, avocado, mango, kiwi fruit, tomato. |
|
Vitamin K |
|
Leafy green vegetables, fruits, prunes. |
|
Calcium |
|
Citrus fruit, dairy products, fortified cereals and some forms of tofu. |
|
Iodine |
|
Seafood, seaweed, iodized salt, eggs. |
|
Iron |
|
Red meats, fish, poultry, tofu, soy products, and dried fruits. |
|
Magnesium |
|
Whole grains, dark chocolate, fruit, fish, tofu, dairy products. |
|
Zinc |
|
Oysters, poultry, red meat, whole grains, fortified foods, legumes, nuts and seeds. |
So, now that you know more about the main types of vitamins and minerals, it's time to discover which are best for your needs.
The best vitamins for hair, skin, and nails
Strong and thick hair, clear skin and healthy nails are integral to a person's confidence. Unfortunately, deficiencies and poor diets mean limp locks, dull skin, and brittle nails are common.
Luckily, supplements will revamp your beauty regime and give you a much-needed confidence boost. Here are the vitamins and minerals that should be on your shopping list:
- Vitamin A: Hair can only grow if vitamin A is around to give it a helping hand. Adding a supplement can encourage hair growth and ensure your scalp can produce nourishing oils. The result? Glossy hair that belongs in a L'Oreal advert.
- B Vitamins: Finding the right B vitamins can make a massive difference to your hair. Biotin is renowned for preventing hair loss and maintaining healthy locks. Vegetarians and vegans should explore B12 supplements, as natural forms are derived from animal-based products.
- Vitamin C: Choosing vitamin C supplements protects your hair and skin from damage and ageing. Vitamin C reduces free radical damage and promotes collagen production, giving the hair more structure and reducing skin wrinkles (IntechOpen).
- Vitamin D: Also known as the sunshine vitamin, a healthy dose of vitamin D can promote cell production, keeping your skin looking young. Many people use supplements containing D vitamins during the winter, as they don't get enough natural sunlight.
- Vitamin E: While sunshine is good for you, UV rays aren't. Vitamin E protects your skin from UV rays, making it a powerful addition to your supplement collection (LPI).
- Vitamin K: Also known as a healing vitamin, vitamin K supplements can speed up the body's healing processes and reduce dark spots, stretch marks, and scars.
- Collagen: Renowned for their ability to strengthen nails and promote hair growth, collagen supplements are vital additions to your daily regime.
Recommended supplement: Hair, Skin & Nails Gummies
Containing vitamin C, zinc, copper, and nine other vitamins and minerals, the Hair, Skin & Nails complex enhances collagen production. Taking the recommended dose of these gummy vitamins gives your hair, skin and nails vital support.
Girl power supplements
The female body is complex, with numerous processes happening simultaneously. Unfortunately, slight imbalances or lifestyle changes can impact overall wellbeing and expose you to health concerns. Depending on your current situation, these are the best nutritional supplements for your needs.
Women's Multivitamin Tablets
Multivitamins are a stress-free way to meet your recommended intake without taking separate tablets. A daily dose contains a powerful combination of 23 minerals and vitamins, giving you a range of dietary supplements in one convenient tablet.
Calcium + Vitamin D3 200IU
Pregnant women are more likely to develop a calcium deficiency due to the excess strain on their bodies (PLOS ONE). Calcium supplements ensure teeth and bone health, while vitamin D3 enhances the body's ability to absorb calcium.
Menopause Complex
Through different life stages come different wellness needs. Perimenopause and menopause can bring a whole host of negative symptoms which many women can find unpleasant to live with. Our Menopause Complex combines 14 key nutrients to support hormone regulation, help combat tiredness and fatigue, and maintain healthy bones.
The best vitamins and supplements for men
Male bodies have different needs from their female counterparts, and supplements formulated specifically for men can offer numerous benefits. Men who need muscle support or work high-stress jobs might also benefit from the Calcium + Vitamin D3 supplement.
The following blends will help to boost your energy levels and support your immune function.
Men's Multivitamins
Designed for men to get all the nutrients they require in one pill, this daily multivitamin contains 23 essential vitamins, minerals and other nutrients. From a stronger immune system to better wellbeing, taking multivitamins is the easy way to protect your health.
Zinc
Zinc offers a multitude of functions, but it can be beneficial for men who are trying to have a baby, Studies show that zinc supplements can enhance male fertility, whereas men with a deficiency have less testosterone and decreased sperm quality (CNY Fertility).
Energy boosting supplements
Do you ever get to the middle of the day and feel like you could go to sleep? Energy is something we all need - yet few of us get it from food alone. Feeling lethargic and unmotivated often points to a vitamin or mineral deficiency, making nutritional supplements essential for getting your groove back.
There are plenty of supplements to choose from, but which offers the most bang for your buck?
Vitamin B12
Vitamin B12 is crucial in helping the body turn food into energy. Unfortunately, it's primarily found in animal-derived products, meaning vegetarians and vegans often experience deficiencies. Taking a B12 supplement can help you convert food into energy and utilise it effectively.
Iron
Your body needs oxygen to power itself. Without enough oxygen in your blood, you'll feel lethargic and tired. In extreme cases, you can become anaemic, tired, and weak. An iron supplement helps your body create red blood cells that carry more oxygen, helping you feel much stronger and full of vigour.
Charge Up Gummies
Vegans often struggle to find supplements, but the Charge Up Gummies offer a combination of 7 B vitamins, zinc and iodine, creating a powerful supplement that helps you harness energy. They're also certified vegan and come with a tasty tropical flavour.
Supplements for immune system support
Nobody can dispute the importance of their immune systems. It's the body's first and last line of defence against bacteria and infections, ensuring your body has adequate support. Adults, children and seniors depend on their immune function, making multivitamins a vital investment.
In most cases, choosing a multivitamin supplement will give your immune system the support it needs. Supplements with the following ingredients will boost your immunity:
- Vitamin D: Helps the production of immune cells and regulates antimicrobial protein
- Vitamin C: Helps you absorb other nutrients, making you more resistant to some diseases
- Vitamin A: Supports vital cell functions in your immune system and beyond and also fights inflammation
- B Vitamins: Promote strong antibody production and regulate immune responses
- Zinc: Supports immune cells to reduce the risk of infections
Children can benefit from a Kid's Multivitamin Supplement to protect them from infections.
Brain power and mental health
Failing to meet your nutritional needs can also impact your mood and brain function. Research shows that people with certain deficiencies are more at risk of cognitive issues and mental health concerns. For example, one study conclusively links low levels of B vitamins with depression and anxiety (NIH).
If you find yourself struggling to concentrate or experiencing low moods, the following supplements will bring you back to life.
Omega-3 Capsules
Omega 3 fatty acids are powerful additions to any diet. Not only do they support brain cell structure, but they also facilitate communication between brain cells. Taking a regular supplement can help you concentrate and enhance brain function.
Vitamin B-Complex
As low levels of vitamin B can result in depression and anxiety, taking a powerful B-Complex supplement could elevate your moods and provide more stability. B vitamins are also renowned for boosting energy production, which can provide motivation.
Support for chronic conditions
Chronic conditions come in all shapes and forms, but they have one thing in common: a lasting impact on their victim's lives. Whether you suffer from digestive issues, long-term pain, chronic inflammation or heart problems, the following supplements could give you a helping hand.
Gut health
Supplements can benefit people with Chron's Disease, IBS, or a deficiency in amino acids. Supplements that contain vitamin C can support the digestive system and help strengthen the gut lining.
The best supplements for gut health are probiotics, such as Lactobacillus Acidophilus, which encourages the growth of healthy bacteria.
Inflammation
Individuals with autoimmune conditions often experience episodes of pain and inflammation. Vitamin D and magnesium are known to regulate immune functioning and prevent inflammation, but most people find holistic wellness supplements beneficial.
Popular blends include Turmeric, Ginger and Black Pepper - which reduce inflammation and can support people with arthritis.
Heart health
In 2022 alone, an estimated 750 people died each week due to cardiovascular conditions (BHF). Heart disease doesn't just impact older adults, and the significant growth in younger deaths highlights an ongoing problem.
There are many supplements that boost heart health, including Cod Liver Oil capsules, Vitamin B-Complex, and Omega-3.
New supplement trends to watch out for
As more people realise the importance of their health, we'll see some exciting changes in the future. From new supplements to more people opting for pre-existing blends, here's what you should watch out for:
- Beauty First: Most people have an established beauty and skin regime, but supplements provide additional support. The range of supplements and flavours continues to diversify, signalling ongoing growth in the future - great news for everyone!
- Botanicals: Holistic wellness enthusiasts increasingly use plant power for their health goals. From blends that promote relaxation to anti-inflammatory botanical supplements, we'll see more options in the future.
- Female-focused: Women have complex health needs, and the latest supplement trends point to more formulations for women. Proprietary blends and multivitamins help women of all ages protect their health. Here's to girl power.
Find the best supplements for your health and wellbeing
Hopefully, this guide gives you a great starting point for focusing on your future. Remember, you know your body better than anyone, so think about your health goals and consider whether you're dealing with any symptoms indicative of deficiencies.
There's no magic pill that cures everything, but starting with a daily multivitamin and assessing how your symptoms improve can help you decide on additional supplements.
Once you feel better, you can get out and live your best life.
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