Vitamin and mineral deficiencies and supplements


The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period.

A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy.

Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies – such as folate for women who are pregnant or planning a pregnancy. Others who may be at risk of a vitamin or mineral deficiency include:

pregnant women and women who are breastfeeding
people who smoke, drink alcohol in excess or use illegal drugs
crash dieters or those on very strict diets
the elderly (especially those who are disabled or chronically ill)
some vegetarians or vegans
women with heavy periods
people with food allergies
people with malabsorption problems (such as diarrhoea, coeliac disease, cystic fibrosis or pancreatitis).
Remember, supplements are a short-term measure and should only be taken on advice from your doctor or a dietitian.

An occasional lapse in good eating will not harm you, if your usual diet consists of a wide variety of fresh foods.