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A-Z of vitamins and nutrients your body needs

Vitamins on a shelf
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If you’re looking at getting healthier this year, a good place to start is by making sure your body is getting the vitamins and nutrients it needs. But, with all the different vitamins out there it can be hard to know where to start.

Here’s some of the vitamins and nutrients your body needs, and where you can get them in your diet.

Vitamin A

Also known as retinol, vitamin A is important to help your immune system to work so you can fight off illnesses and infections. It also helps your skin stay healthy.

You can get it in your diet from things like:

  • Liver
  • Cheese
  • Eggs
  • Milk
  • Fortified low-fat spreads

You should be able to get all the vitamin A you need from your diet. As your body stores the vitamin A you don’t use immediately for future use, you don’t necessarily need it every day.

B vitamins

There are several different types of B vitamins, which all do a variety of things for your body.

B1 (thiamine), B2 (riboflavin) and B3 (niacin) keep your nervous system health and along with pantothenic acid help your body release energy from foods. B6 (pyridoxine) and B12 are important for the function of your body’s red blood cells.

You can get B vitamins from several food sources in your diet, including:

  • Eggs (B1, B2, B3, pantothenic acid, B6 and B12)
  • Milk (B2, B3, B6, B12)
  • Meat (B3, pantothenic acid, B6, B12)
  • Fish (B3, B6, B12)
  • Whole gains (B1, pantothenic acid, B6)
  • Fresh and dried fruit (B1)

For more sources of B vitamins in your diet, and a breakdown of how much of each vitamin you need click here to read NHS advice.

You could try:

Nutri Within B Complex, which contains vitamins B1, B2, B3, B5, B6, B12, biotin and folic acid. It’s also suitable for vegetarians and vegans.

Vitamin C

One of the more well-known vitamins, vitamin C helps with wound healing and keeping your skin, blood vessels, bones and cartilage healthy.

You can get vitamin C in a wide variety of fruits and vegetables including:

  • Oranges
  • Strawberries
  • Blackcurrants
  • Broccoli
  • Brussels sprouts
  • Red Peppers

According to the NHS, adults aged 19 to 64 need 40mg of vitamin C a day. You should be able to get all you need from your diet, but it can’t be stored in your body so you will need to have a daily intake..

You could try:

Nutri Within Vitamin C 1000mg which contains 365 tablets, enough for a year, and is suitable for vegetarians and vegans.

Vitamin D

Vitamin D is important to help your body regulate the amount of calcium and phosphate which help your bones, teeth and muscles stay healthy.

You can get it from sunlight for most of the year round, and you can get it from some foods including:

  • Oily fish
  • Liver
  • Egg yolks
  • Fortified foods

Find out more about vitamin D including the benefits of it and who might be at risk of vitamin D deficiency

Vitamin E

Your body needs vitamin E to help your skin, eyes and immune system stay healthy.

You should be able to get all the vitamin E you need from foods such as:

  • Plant oils (olive oils or corn oil)
  • Nuts and Seeds
  • Wheatgerm

You should be able to get all the vitamin E you need from your diet. Like vitamin A, any vitamin E your body doesn’t use immediately is store for future use, so you don’t need it in your diet every day.

You could try:

Nutri Within Maca Root which is a superfood that is rich in vitamin B, vitamin C and vitamin E.


Iron helps your body to make red blood cells which transport oxygen around your body. If you are not getting enough of it, you could get an iron deficiency known as anaemia.

Iron is found in foods such as:

  • Meat and liver
  • Beans
  • Nuts
  • Wholegrains and fortified cereals

You could try:

Nutri Within Multivitamins and Minerals which contains vitamin A, vitamin D and vitamin E as well as iron and calcium.


You might not think you need magnesium to stay well, but it is important for your bones because it supports the glands that produce bone health hormones. It’s also used to convert the food you eat into energy.

There are lots of foods you can eat that contain magnesium, including:

  • Green leafy vegetables, including spinach
  • Whole grains
  • Fish
  • Dairy foods
  • Nuts
  • Brown rice

You should be able to get all the magnesium you need from your diet.

You could try:

Nutri Within Magnesium which comes in an easy to swallow tablet form and contains enough for 6-months.

Omega 3

Omega-3 is a fatty acid found primarily in oily fish. According to the NHS it can help maintain a healthy heart and reduce the risk of heart disease.

You can get Omega-3 from:

  • Oily fish, including: herring, mackeral, salmon, sardines and trout.
  • Some oils including flax (also known as flaxseed oil and linseed oil)
  • Green leafy vegetables
  • Nuts, especially walnuts, pecans and hazelnuts
  • Soya beans and soya products such as tofu

You could try:

Nutri Within Omega 3 Fish Oil which contains 365 capsules, enough for one year.

Please remember, food supplements shouldn’t be used as a substitute for a varied and balanced diet and healthy lifestyle.

If you’re considering taking a food supplement, please come in-store and speak to a member of our healthcare team or another healthcare professional. Find local LloydsPharmacy here.