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From skincare routines and herbal teas to daily supplements, preventative wellness is firmly in the spotlight across the UK, particularly on social media. But taking supplements isn’t just a passing trend – it reflects a wider understanding of how vitamins and minerals contribute to long-term health. As research continues to evolve, we’re gaining clearer insight into how specific nutrients can support overall wellbeing, help prevent deficiencies and work alongside a balanced way of living.
This preventative mindset is also reflected at a national level. The NHS 10 Year Plan for England places strong emphasis on moving away from reactive healthcare and towards prevention. Its goal is to reduce health inequalities and identify early indicators of ill health. To achieve this, the plan includes initiatives such as expanded lung cancer screening, increased mental health support in schools, and incentives designed to promote healthier lifestyle habits.
So where do vitamins and supplements come into play? At their core, they supply essential nutrients that help the body function as it should. However, with so many products available, knowing what’s right for you can feel overwhelming. Nutraxin offers a clear, practical approach to preventative wellness – one that supports a nutritious diet and healthy lifestyle rather than replacing them.
Table of Contents
Understanding deficiencies
Nutritional needs aren’t universal. They vary depending on factors such as age, gender, life stage and even location. For example, due to reduced sunlight exposure, the UK government recommends vitamin D supplementation during the winter months.
Paying attention to physical symptoms can help highlight potential nutrient gaps. Because each vitamin and mineral plays a distinct role in the body, deficiencies can present in different ways. For example:
Vitamin B12 and Folate (B9)
Vitamin B12 supports normal nervous system function and red blood cell formation. Folate contributes to healthy blood formation, normal psychological function and maternal tissue growth during pregnancy.
Vitamin D
Vitamin D helps regulate calcium and phosphate levels, both of which are essential for healthy bones, teeth and muscles. Low levels may contribute to bone pain, muscle weakness and ongoing fatigue.
Iron
Iron is vital for producing red blood cells that carry oxygen throughout the body. Insufficient intake may lead to tiredness, breathlessness, heart palpitations and paler skin.
Calcium
Calcium supports strong bones and teeth and plays a role in normal blood clotting. Low intake can cause muscle cramps, brittle nails and long-term bone density issues such as osteoporosis.
Nutrition with purpose
Every vitamin and mineral plays a specific role in supporting the body’s normal functions.
Vitamin A helps protect immune cells and maintain healthy mucous membranes, forming the body’s first line of defence against infection.
Fibre, found in fruit, vegetables and wholegrains, is a fundamental part of a balanced diet.
Magnesium, alongside vitamins B6, B12, Folate, Niacin and Biotin, supports normal psychological function.
Vitamins B12, B6, Niacin, Folate, Pantothenic Acid and Riboflavin contribute to the reduction of tiredness and fatigue.
Biotin and Zinc help maintain healthy hair and skin.
Nutrient needs across life stages
Nutritional requirements change throughout life, and each stage brings different demands.
For the first four to six months, babies receive all necessary nutrients from breast milk or infant formula. During weaning, iron becomes especially important to support healthy growth and development.
Children grow rapidly and require sufficient nutrients to meet their energy needs, including:
- Calcium and vitamin D for bone development
- Essential fatty acids for normal growth and development
- Vitamins A and C to support normal immune function.
Adolescence involves significant physical, hormonal and emotional changes. Calcium, vitamin D and omega-3 remain important, alongside:
- Vitamin B6 and B12 to support energy levels and reduce fatigue
- Zinc to help maintain healthy skin
- Iron for energy production, particularly for girls during menstruation.
Young adults often balance busy routines that can lead to irregular eating habits, stress and low energy. Vitamin D and iron remain important, alongside:
- Magnesium and vitamin B6 to support the nervous system and normal psychological function.
For those who are pregnant or planning a pregnancy, nutritional needs increase to support both mother and baby, including:
- Folic acid for maternal tissue growth during pregnancy
- Iron for normal oxygen transport
- Vitamin D to support calcium and phosphorus absorption
- Omega-3s (DHA) for normal brain function and vision, with benefits seen at a daily intake of 250 mg.
In middle age, changes in metabolism, hormones and bone health may become more noticeable.
Key nutrients include:
- Vitamin D and calcium to support bone density
- Vitamin K for normal blood clotting and bone health
- Magnesium for muscle and nerve function
- Chromium to help regulate blood sugar levels.
As women move through later life stages, nutritional priorities shift. Important nutrients include:
Calcium and vitamin D to help reduce bone mineral loss in post-menopausal women, with benefits observed in women over 50 at a daily intake of 1,200 mg of calcium and 20 μg of vitamin D, Magnesium to reduce tiredness and support psychological function, Omega-3s (EPA and DHA) to support normal heart function, effective at a daily intake of 250 mg.
Older adults may experience reduced nutrient absorption, making adequate intake increasingly important. Key nutrients include:
- Vitamin B12 for normal psychological function and red blood cell formation
- Calcium and vitamin D for bone health
- Omega-3 fatty acids to support heart function
- Vitamins C and E to help protect cells from oxidative stress.
Looking beyond supplements
Supplements don’t replace the nutritional value of a varied, balanced diet. Instead, they can help address shortfalls and support overall wellbeing when used alongside healthy habits.
Health isn’t defined by diet alone. NHS guidance encourages a holistic approach across five key areas:
Eat a balanced diet
A healthy diet focuses on variety and proportion, including:
- At least five portions of fruit and vegetables daily
- Starchy foods, preferably wholegrain
- Dairy or dairy alternatives
- Protein from sources such as beans, pulses, eggs, fish or meat
- At least two portions of fish per week, including one oily variety
- Unsaturated oils and spreads
- Limited intake of foods high in salt, sugar and fat.
Stay hydrated
Aim for six to eight glasses of fluid daily (around 1.5–2 litres). This includes water, lower-fat milk and sugar-free drinks like tea or coffee. Individual needs may vary depending on activity levels, health and environment.
Exercise regularly
Adults should aim to be active every day, with at least 150 minutes of moderate or 75 minutes of vigorous activity each week, alongside strength exercises on two or more days.
Manage stress
Stress affects both mental and physical health. NHS-recommended approaches include:
- Using self-help CBT techniques
- Talking with friends, family or colleagues
- Staying physically active
- Writing down daily gratitudes
- Breaking tasks into manageable steps
- Planning ahead for challenging days
- Contacting a GP if stress interferes with daily life.
Prioritise sleep
Most adults need around eight hours of sleep per night. Better sleep quality comes from consistent routines, avoiding daytime naps and allowing time to unwind before bed.
Preventative health is built on consistency. Small, everyday choices made over time can have a meaningful impact on wellbeing. Supplements can help support nutritional needs and personal goals, but they are most effective when part of a wider, proactive approach to health.
Begin your journey by downloading Nutraxin’s free wellness eBook, featuring expert advice and supplement recommendations.
