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"The Ultimate Guide to 10 Essential Vitamins and Minerals: Boost Your Health Through Optimal Nutrient Intake"



Introduction  

                                                                                 

In today's fast-paced world, maintaining proper nutrition is essential to overall health and well-being. Vitamins and minerals play a crucial role in bodily functions, from boosting immunity to supporting bone health and energy production. This simple guide will introduce you to 10 essential vitamins and minerals, explain their functions, and show you how to optimize your intake based on my own practical experience working with hundreds of clients, sporting institutions and clinic practice over the past decade.


Chapter 1: Understanding Vitamins


1. Vitamin A

  • Function: Supports vision, skin health, and immune function.

  • Sources: Carrots, sweet potatoes, spinach, eggs.

  • Recommended Intake (UK): 700 µg for men, 600 µg for women.


2. Vitamin D

  • Function: Enhances calcium absorption for bone health, supports immune function.

  • Sources: Sunlight, fortified cereals, fatty fish (salmon, mackerel).

  • Recommended Intake (UK): 10 µg daily.


3. Vitamin E

  • Function: Acts as an antioxidant, protects cells from damage.

  • Sources: Almonds, spinach, sunflower seeds.

  • Recommended Intake (UK): 4 mg for men, 3 mg for women.


4. Vitamin K

  • Function: Important for blood clotting and bone health.

  • Sources: Kale, broccoli, green leafy vegetables.

  • Recommended Intake (UK): 1 µg per kg of body weight.


5. Vitamin C

  • Function: Supports immune health, collagen production, and wound healing.

  • Sources: Oranges, strawberries, red peppers.

  • Recommended Intake (UK): 40 mg daily.


Chapter 2: Essential Minerals


6. Calcium

  • Function: Vital for bone health, muscle function, and nerve signalling.

  • Sources: Dairy products, fortified plant-based milks, leafy greens.

  • Recommended Intake (UK): 700 mg daily.


7. Iron

  • Function: Supports the production of haemoglobin and oxygen transport.

  • Sources: Red meat, lentils, spinach.

  • Recommended Intake (UK): 8.7 mg for men, 14.8 mg for women.


8. Magnesium

  • Function: Involved in over 300 enzyme reactions, including energy production and muscle relaxation.

  • Sources: Nuts, seeds, whole grains.

  • Recommended Intake (UK): 300 mg for men, 270 mg for women.


9. Zinc

  • Function: Supports immune function, DNA synthesis, and cell division.

  • Sources: Meat, shellfish, dairy.

  • Recommended Intake (UK): 9.5 mg for men, 7 mg for women.


10. Potassium

  • Function: Maintains fluid balance, supports nerve function, and regulates muscle contractions.

  • Sources: Bananas, potatoes, avocados.

  • Recommended Intake (UK): 3,500 mg daily.


Chapter 3: Optimizing Vitamin and Mineral Intake


Tips for Daily Nutrition:


  1. Balanced Diet: Eat a variety of fruits, vegetables, lean proteins, and whole grains.

  2. Supplement Wisely: supplement when dietary intake is insufficient, or a deficiency is diagnosed.

  3. Stay Hydrated: Proper hydration aids in nutrient absorption.

  4. Track Your Intake: Use apps or consult a nutritionist to monitor vitamin and mineral consumption.

  5. Use sublingual liposomal encapsulation formulas. (under the tongue) if gut integrity or poor absorption or aversion to swallowing capsules or pills


Chapter 4: UK Recommendations and Deficiency Risks


  • Iron Deficiency: Women, especially those of childbearing age, are at higher risk for iron deficiency in the UK. Symptoms include fatigue, dizziness, and pale skin.

  • Vitamin D Deficiency: With limited sunlight during winter months, the UK recommends supplementation during this time. Symptoms of deficiency include bone pain and muscle weakness getting ill often, depression, mood swings, hair loss.

Vitamin and Mineral Chart

Vitamin/Mineral

Function

Sources

Recommended Daily Intake (UK)

Vitamin A

Vision, skin health, immunity

Carrots, eggs, spinach

700 µg (men), 600 µg (women)

Vitamin D

Bone health, immunity

Sunlight, fatty fish

10 µg

Vitamin C

Immune health, wound healing

Oranges, peppers

40 mg

Calcium

Bone health, muscle function

Dairy, leafy greens

700 mg

Iron

Oxygen transport, energy

Red meat, spinach, lentils

8.7 mg (men), 14.8 mg (women)

 

Chapter 5: Nutritional Needs for Women at All Life Stages


Women's nutritional requirements can vary significantly throughout different life stages due to hormonal changes, menstrual cycles, pregnancy, breastfeeding, and menopause. Below, we delve into essential vitamins and minerals crucial for women during these stages.


Adolescence (Teen Years)


  • Iron

    • Importance: Supports growth spurts and compensates for menstrual blood loss.

    • Recommended Intake (UK): 14.8 mg daily.

    • Sources: Lean red meat, beans, fortified cereals.

  • Calcium and Vitamin D

    • Importance: Essential for bone development to achieve peak bone mass.

    • Recommended Intake (UK): Calcium - 800 mg; Vitamin D - 10 µg.

    • Sources: Dairy products, fortified plant-based milks, sunlight exposure.


Childbearing Years


  • Folic Acid (Vitamin B9)

    • Importance: Crucial for foetal neural tube development during pregnancy.

    • Recommended Intake (UK): 400 µg daily when trying to conceive and during the first 12 weeks of pregnancy.

    • Sources: Leafy greens, fortified cereals, supplements as advised by a healthcare professional.

  • Iron

    • Importance: Supports increased blood volume during pregnancy.

    • Recommended Intake (UK): 14.8 mg daily.

    • Sources: Red meat, lentils, spinach.


Pregnancy and Lactation


  • Vitamin D

    • Importance: Supports bone health for both mother and baby.

    • Recommended Intake (UK): 10 µg daily.

    • Sources: Supplements are often recommended, along with dietary sources like oily fish.

  • Iodine

    • Importance: Essential for foetal brain development.

    • Recommended Intake (UK): 140 µg daily.

    • Sources: Dairy products, white fish, iodized salt.


Menopause and Post-Menopause


  • Calcium and Vitamin D

    • Importance: Helps prevent osteoporosis due to decreased oestrogen levels.

    • Recommended Intake (UK): Calcium - 700 mg; Vitamin D - 10 µg.

    • Sources: Fortified foods, supplements, sunlight exposure.

  • Vitamin B6

    • Importance: May help with menopausal symptoms like mood swings.

    • Recommended Intake (UK): 1.2 mg daily.

    • Sources: Poultry, fish, whole grains.


Chapter 6: Optimizing Nutrition for Vegans


A vegan diet excludes all animal products, which can lead to deficiencies if not carefully planned. Here's how vegans can ensure adequate intake of essential vitamins and minerals:

Vitamin B12

  • Importance: Critical for nerve function and the production of DNA and red blood cells.

  • Recommended Intake (UK): 1.5 µg daily.

  • Sources: Fortified plant milks, nutritional yeast, supplements.

Iron

  • Importance: Plant-based iron (non-heme iron) is less easily absorbed.

  • Enhancing Absorption: Consume with Vitamin C-rich foods to enhance absorption.

  • Sources: Legumes, tofu, quinoa, pumpkin seeds.

Omega-3 Fatty Acids

  • Importance: Supports heart health and brain function.

  • Sources: Flaxseeds, chia seeds, walnuts, algae-based supplements.

Calcium

  • Importance: Essential for bone health.

  • Sources: Fortified plant milks, tofu set with calcium, kale, broccoli.

Vitamin D

  • Importance: Supports bone health and immune function.

  • Sources: Sunlight exposure, fortified foods, vegan supplements.


Chapter 7: Nutrition for Individuals with Dairy Intolerances


For those who are lactose intolerant or have a dairy allergy, it's important to find alternative sources for nutrients commonly found in dairy products.


Calcium

  • Importance: Necessary for healthy bones and teeth.

  • Sources: Fortified plant-based milks (soy, almond, oat), fortified orange juice, leafy green vegetables, almonds.

Vitamin D

  • Importance: Facilitates calcium absorption.

  • Sources: Sunlight exposure, fortified foods, supplements.

Vitamin B2 (Riboflavin)

  • Importance: Helps with energy production and cellular function.

  • Sources: Eggs, lean meats, nuts, green vegetables.

Probiotics

  • Importance: Supports gut health.

  • Sources: Fermented foods like sauerkraut, kimchi, kombucha.


Chapter 8: Practical Tips for Meeting Your Nutritional Needs


For Women


  1. Regular Check-ups: Schedule routine health screenings to monitor nutrient levels, especially for iron and vitamin D.

  2. Balanced Diet: Include a variety of nutrient-dense foods to meet changing nutritional needs.

  3. Prenatal Vitamins: If pregnant or planning to conceive, consult a healthcare professional about appropriate supplements.


For Vegans


  1. Meal Planning: Plan meals to include a variety of protein sources and fortified foods.

  2. Supplementation: Consider vitamin B12 and vitamin D supplements after consulting with a healthcare provider.

  3. Nutrient Tracking: Use apps or consult a nutritionist to ensure you're meeting your dietary requirements.


For Dairy Intolerant Individuals


  1. Alternative Products: Opt for lactose-free or plant-based dairy alternatives that are fortified with calcium and vitamin D.

  2. Diverse Diet: Incorporate a variety of non-dairy calcium-rich foods. Dark leafy Greens

  3. Label Reading: Check food labels for hidden dairy ingredients if you have a severe allergy.

 

 

 

Updated Vitamin and Mineral Chart with Specific Considerations

Vitamin/Mineral

Importance for Specific Groups

Sources

Recommended Intake (UK)

Iron

Women: Menstruation increases needs; Vegans: Plant sources less absorbable

Red meat, lentils, spinach

14.8 mg (women)

Vitamin B12

Vegans: At risk of deficiency

Fortified foods, supplements

1.5 µg

Calcium

Women: Bone health post-menopause; Dairy Intolerant: Need alternatives

Fortified plant milks, tofu, kale

700 mg

Vitamin D

Women & Dairy Intolerant: Supports calcium absorption; Vegans: Limited sources

Sunlight, fortified foods, supplements

10 µg

Folic Acid

Pregnant Women: Prevents neural tube defects

Leafy greens, fortified cereals

400 µg when planning pregnancy

Comparison Table: Optimal vs. Recommended Intake Levels for Men and Women


Below is a table comparing the recommended daily intake of vitamins and minerals for men and women, based on UK guidelines. The table also includes optimal intake suggestions, which might differ based on factors such as lifestyle, age, and health conditions. However, always consult a healthcare professional before exceeding the recommended intake.

Vitamin/Mineral

Recommended Intake (Men)

Optimal Intake (Men)

Recommended Intake (Women)

Optimal Intake (Women)

Vitamin A

700 µg

900 µg

600 µg

800 µg

Vitamin D

10 µg

20-25 µg

10 µg

20-25 µg

Vitamin E

4 mg

15 mg

3 mg

15 mg

Vitamin K

1 µg/kg body weight

120 µg

1 µg/kg body weight

90 µg

Vitamin C

40 mg

75-100 mg

40 mg

75-100 mg

Thiamine (B1)

1 mg

1.2 mg

0.8 mg

1.1 mg

Riboflavin (B2)

1.3 mg

1.5 mg

1.1 mg

1.3 mg

Niacin (B3)

16.5 mg

20 mg

13.2 mg

18 mg

Pantothenic Acid (B5)

5 mg

5-10 mg

5 mg

5-10 mg

Vitamin B6

1.4 mg

1.7 mg

1.2 mg

1.5 mg

Folate (B9)

200 µg

400 µg

200 µg

400 µg (pregnancy: 600 µg)

Vitamin B12

1.5 µg

2.4 µg

1.5 µg

2.4 µg

Calcium

700 mg

1,000 mg

700 mg

1,000-1,200 mg

Iron

8.7 mg

8-10 mg

14.8 mg

15-18 mg

Magnesium

300 mg

350 mg

270 mg

320 mg

Zinc

9.5 mg

11 mg

7 mg

8-9 mg

Iodine

140 µg

150 µg

140 µg

150 µg

Potassium

3,500 mg

4,000 mg

3,500 mg

4,000 mg

Selenium

75 µg

100 µg

60 µg

75-100 µg

Phosphorus

550 mg

700 mg

550 mg

700 mg

Notes:


  • Recommended Intake: These are the levels suggested by UK health authorities for general population health.

  • Optimal Intake: These values reflect higher intake targets, which may be beneficial for individuals with increased needs (e.g., athletes, pregnant women, elderly individuals, or those with specific health conditions). However, it is crucial to consult with a qualified healthcare provider before making changes to your diet or supplement regimen.

  • I have personally conducted numerous vitamin D tests with client who have been supplementing and still found their levels to be below optimal.

  • Use sublingual liposomal encapsulation formulas. (under the tongue) if gut integrity or poor absorption or aversion to swallowing capsules or pills

  • Use powder or liquid formulas – as options to capsules or tablets

 


Additional Resources


  • For Personalized Advice: Consult with a registered dietitian or nutritionist for tailored nutritional guidance. Contact me here for testing or one to one personalisation

  • Useful Apps: Consider using nutrition tracking apps designed for vegans or individuals with specific dietary needs.


Conclusion


Understanding and meeting your nutritional needs is a dynamic process that changes with your life stage and dietary choices. Women, vegans, and those with dairy intolerances have unique requirements that can be met with careful planning and informed choices. Empower yourself with knowledge and take proactive steps towards optimal health.


Stay Connected


For more personalized tips resources and the latest in nutrition science, follow us on our social media channels:

References

  1. NHS UK - Vitamins and Minerals Overview

  2. British Nutrition Foundation - Nutrition Requirements

  3. Vegan Society - Nutrition for Vegans

  4. British Dietetic Association - Calcium Advice for Dairy-Free Diets

  5. NHS UK - Vitamins and Minerals in Pregnancy

 

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