Get your vitamins naturally

Keeps your immune system strong, helps wounds heal, and helps absorb iron. A handful of blackcurrants gives you five times your daily dose.

Helps your eyes see in low light, keeps skin healthy, and supports immunity. Made in your body from beta-carotene, what gives orange and dark green foods their colour.

Helps blood clot properly and keeps bones strong. Leafy greens are your best source, eating them with a little fat helps absorption.

Helps make red blood cells and supports DNA repair. Especially important during pregnancy. Low folate makes you feel tired and run down.

Helps keep blood pressure in a healthy range and supports normal heart function. Most people in the UK don't get enough.

Feeds good gut bacteria, helps digestion, keeps you full, and reduces bowel cancer risk. Most UK adults eat about half the recommended 30g per day.

Needed to make haemoglobin, which carries oxygen around your body. Eating vitamin C-rich fruit alongside iron-rich foods dramatically improves absorption.

Essential for strong bones, teeth, muscle function and nerve signals. Dark leafy greens are a great plant-based source.

Involved in over 300 reactions in the body. Helps muscles relax, supports sleep quality, and regulates mood. Low levels are linked to anxiety and poor sleep.

Neutralise free radicals, unstable molecules that damage cells and contribute to ageing and disease. The deeper the colour, the higher the antioxidant content.

Essential for absorbing calcium and keeping bones strong. The NHS recommends a supplement October–March as UK sunlight isn't strong enough.

Helps your immune system fight bacteria and viruses, supports wound healing, and is important for taste and smell.