{"id":64972,"date":"2026-07-29T13:04:11","date_gmt":"2026-07-29T05:04:11","guid":{"rendered":"https:\/\/gqhongkong.com\/?p=64972"},"modified":"2026-08-05T13:04:49","modified_gmt":"2026-08-05T05:04:49","slug":"the-only-vitamins-you-need-to-take-on-the-daily","status":"publish","type":"post","link":"https:\/\/gqhongkong.com\/en\/lifestyle-en\/the-only-vitamins-you-need-to-take-on-the-daily","title":{"rendered":"The Only Vitamins You Need to Take on the Daily"},"content":{"rendered":"\n

While a greater awareness of the power of vitamins, and a willingness to take them, is no doubt a good thing, some nutritionists think our reliance on pills is misplaced. Rather than shell out exorbitant amounts for a bottle that will last you a month, they argue that for most of us, we can get all the vitamins we need simply by eating better.<\/p>\n\n\n\n

Here, then, is your guide to what you actually need to take, when to take it, and when to mix it up.<\/p>\n\n\n\n

Do I really need to take daily vitamins every day?<\/strong><\/h2>\n\n\n\n

We hate to break this to you, but fixating on your\u00a0supplements stack\u00a0might be money down the drain. When it comes to the efficacy of daily vitamins, there\u2019s very little evidence that they\u2019re doing you any good. \u201cSupplements get marketed as an insurance policy, but the evidence doesn’t really back the idea that every healthy adult needs a daily multivitamin,\u201d explains dietitian\u00a0Sasha Watkins<\/a>.<\/p>\n\n\n\n

According to the British Nutrition Foundation, a\u00a0varied and balanced diet\u00a0should provide enough vitamins and minerals to meet most people’s needs, with the exception of vitamin D, which we mainly get from sunlight on skin.<\/p>\n\n\n\n

Beyond that,\u00a0a 2026 review of multivitamin research<\/a>\u00a0found that there is little evidence that routine multivitamin use has clinical benefits for generally healthy adults. The research found that there were no obvious decreases in cardiovascular disease and mortality rates in those regularly taking vitamins, and only limited evidence on cancer prevention. \u201cThe study authors recommended a targeted approach to supplementation,\u201d explains Ro Huntriss, registered dietitian and chief nutrition officer at fitness app\u00a0Simple Life<\/a>. \u201cThat means identifying deficiencies, dietary restrictions, and higher-risk groups before recommending blanket daily use.\u201d<\/p>\n\n\n\n

As the British Dietetic Association notes, there’s no supplement that delivers the same benefits as a healthy balanced diet. \u201cVitamin supplements are not a get-out-of-jail card for a poor diet,\u201d says Watkins. \u201cIf you’re eating a varied diet with enough protein, fruit, veg, wholegrains and healthy fats, you’re already covering most of the bases.\u201d<\/p>\n\n\n\n

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Photo: Getty Images<\/figcaption><\/figure>\n\n\n\n

Is there a best time to take vitamins?<\/strong><\/h2>\n\n\n\n

Assuming you\u2019ve addressed any dietary imbalances, your next step might be to\u00a0consult a GP or dietitian\u00a0if you still feel off. They might point to a discrepancy or lack of a certain vitamin in your diet, at which point they might prescribe or recommend you taking certain pills. As with all pills and medication, the best approach is consistency; taking them at the same time each day builds a habit, meaning you\u2019ll be less likely to forget them.<\/p>\n\n\n\n

If you\u2019re taking fat-soluble vitamins (A, D, E & K), Huntriss suggests taking them with meals containing fats to improve absorption. On the other hand, water-soluble vitamins (B & C), don\u2019t require food.<\/p>\n\n\n\n

Should I vary my intake based on my fitness goals?<\/strong><\/h2>\n\n\n\n

While most vitamin deficiencies can be addressed by switching up your food (honestly, have you tried eating vegetables? They\u2019re great), there are occasions when supplemental support can be a huge help. As anyone who\u2019s ever trained for a fitness event, or thrown themselves into a gym plan can attest, that stuff\u2019s exhausting. Taken strategically, this is when vitamins can help.<\/p>\n\n\n\n

When you\u2019re building muscle<\/strong>
\u201cEnergy intake and protein tend to be the biggest drivers of overall success here,\u201d says Huntriss. Micronutrients can support performance and recovery.\u00a0Vitamin D is important for muscle function<\/a>, particularly if its levels are low, and B vitamins support energy metabolism. It isn\u2019t a magic bullet, though. A 2023 systematic\u00a0review<\/a>\u00a0in athletes found benefits mainly where vitamin D levels were low to begin with, rather than from loading up on pills. And, again, don\u2019t skip\u00a0recovery, and protein. \u201cSupplements may help fill the gap if your diet is inconsistent, but they cannot replace adequate training, calories, and protein,\u201d says Huntriss.<\/p>\n\n\n\n

When you can\u2019t sleep<\/strong>
\u201cIf the issue is poor sleep, vitamins are rarely the primary solution unless there is an underlying deficiency,\u201d says Huntriss. Assuming you\u2019ve got your\u00a0sleep hygiene\u00a0locked in, it\u2019s still worth exploring vitamins.\u00a0Low vitamin D levels have been associated with poorer sleep quality<\/a>\u00a0in several studies, while\u00a0magnesium has shown positive results on sleep quality.<\/a><\/p>\n\n\n\n

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Photo: Matt Roberts\/Getty Images<\/figcaption><\/figure>\n\n\n\n

When you\u2019re training for a marathon<\/strong>
When you run consistently, your overall need for nutrients and fluids increases to support energy production, recovery, and hydration. \u201cB vitamins contribute to energy metabolism, and vitamin C is essential for tissue repair,\u201d says Huntriss, adding that electrolytes play an important role, too. Sodium becomes more important during longer runs due to heavy sweating. But again, Huntriss thinks you can probably get by with adjusting your diet, especially if you\u2019re using \u201cappropriate sports hydration strategies\u201d in the form of electrolyte-fortified drinks.<\/p>\n\n\n\n

\u201cThe one genuinely worth watching is iron,\u201d adds Watkins. \u201cEndurance running quietly depletes it<\/a>, including through foot-strike haemolysis, where the repeated impact of landing damages red blood cells.\u201d With iron key in ferrying oxygen to your muscles, your stamina takes the hit when stores run low. Red meat and iron-rich greens like spinach, chard, and water cress can help.<\/p>\n\n\n\n

When you\u2019re trying to conceive<\/strong>
Male fertility is having a moment, and the supplement industry has noticed. \u201cA few nutrients come up repeatedly,<\/a>” says Watkins. \u201cZinc is the headline one – found in meat, shellfish, nuts, seeds and wholegrains. Selenium contributes to normal sperm production too, with Brazil nuts, eggs, fish and shellfish among the best sources.\u201d Watkins recommends reaching for a few Brazil nuts each day. Beyond that, she says \u201cExcess weight, smoking, heavy drinking and chronic stress all drag on sperm quality more than any pill offsets. See a GP rather than self-prescribing a stack.”<\/p>\n\n\n\n

What vitamins should I take every day?<\/strong><\/h2>\n\n\n\n

Our experts are both of the opinion that a good diet supersedes the need to shell out at Holland & Barrett. \u201cIdeally, any decision regarding supplements should be based on diet, lifestyle, and individual deficiency risks,\u201d says Huntriss. That said, there are certain vitamins that can help us all from time to time.<\/p>\n\n\n\n

A further word of warning first: \u201cTaking too much of a vitamin or mineral can be dangerous, so don’t double up,\u201d advises Watkins. In other words, If your multivitamin already contains vitamin D, don’t stack a separate one on top unless a health professional has told you to.<\/p>\n\n\n\n

Vitamin D<\/strong> supports bone health, muscle function, and the immune system. \u201cIt\u2019s especially relevant in the UK, because it\u2019s difficult to get enough from food alone,\u201d says Huntriss. Since we mainly rely on sunlight exposure to produce vitamin D in our skin, it’s hard to get enough of it during the colder, darker months. Ten 10 micrograms of Vitamin D3 (cholecalciferol) daily, with food, should be taken during winter.<\/p>\n\n\n\n

\"\"
Photo: Manuel Romano\/NurPhoto via Getty Images<\/figcaption><\/figure>\n\n\n\n

Vitamin B12<\/strong> is involved in red blood cell production, oxygen transport, and overall neurological function. People with a deficiency (hello, vegans) are more likely to feel fatigue and lower physical performance. \u201cCyanocobalamin is a well-studied and effective form,\u201d advises Huntriss. It’s available as tablets, capsules, and sprays, so take your pick.<\/p>\n\n\n\n

\u201cOmega-3<\/strong> isn\u2019t a vitamin, but it belongs in any food-first conversation,\u201d says Watkins. The simplest route is your plate: oily fish like salmon, mackerel and sardines eaten a couple of times a week. \u201cIf you rarely eat fish, a fish oil supplement is a reasonable gap-filler. \u201c<\/p>\n\n\n\n

Magnesium<\/strong>\u00a0is involved in nervous system regulation, muscle function, and energy production. \u201cUK intake data<\/a>\u00a0shows a decent slice of men fall short,\u201d says Watkins. \u201cThis matters more and more as your training load rises.\u201d Nuts, seeds, wholegrains and leafy greens are the food-first answer; a supplement is a backstop if your diet’s light on them.<\/p>\n\n\n\n

Iron<\/strong> is essential for transporting oxygen, and assists with endurance performance. A deficiency can impact energy levels and reduce overall training capacity, particularly in women. \u201cI recommend testing your iron levels before starting supplements,\u201d says Huntriss. \u201cFerrous sulphate is commonly prescribed clinically, while Ferrous bisglycinate is often better tolerated. Ideally, the prescriptions should be guided by blood tests.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Unsure what you should and shouldn’t be popping? Our food-forward dietitians put your mind at ease with a minimal, but effective, daily vitamin plan.<\/p>\n","protected":false},"author":21,"featured_media":62149,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[249],"tags":[],"authors":[],"class_list":["post-64972","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-en"],"acf":[],"yoast_head":"\nThe Only Vitamins You Need to Take on the Daily<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gq-magazine.co.uk\/article\/the-only-vitamins-you-need-to-take-on-the-daily\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Only Vitamins You Need to Take on the Daily\" \/>\n<meta property=\"og:description\" content=\"Unsure what you should and shouldn't be popping? 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