Which supplements are recommended by NHS?

January 9, 2026 •

4 min read

According to NHS guidance, most people can get all the vitamins and minerals they need from a varied and balanced diet. However, the NHS does specifically recommend certain supplements for particular groups of people to ensure optimal health. This guidance is not universal, but targeted towards individuals with specific nutritional needs or deficiencies that cannot be met through diet alone.

Quick Summary

The NHS recommends specific supplements, including vitamin D for all and folic acid for pregnant women, to address nutritional gaps in certain populations. Recommendations also extend to young children and individuals on vegan diets, focusing on maintaining health and preventing deficiencies. Supplements are advised primarily when diet alone is insufficient.

Key Points

Vitamin D: All UK adults should consider a daily vitamin D supplement in autumn and winter due to reduced sunlight.
At-Risk Groups: Individuals with low sun exposure, darker skin, or who are elderly should take vitamin D all year round.
Pregnancy: Women who are pregnant or trying to conceive need a folic acid supplement until 12 weeks pregnant, along with vitamin D daily.
Infants & Children: Daily vitamin supplements containing vitamins A, C, and D are recommended for children aged 6 months to 5 years.
Vegan Diets: Vegans must obtain vitamin B12 and often need supplements for iodine, calcium, and omega-3s, as they are not reliably sourced from a plant-based diet.
Seek Professional Advice: High doses of certain supplements can be harmful, so it is always important to consult a doctor before starting a new supplement regimen.
Food First: The NHS prioritises obtaining nutrients from a varied and balanced diet, with supplements used to fill specific, identified nutritional gaps.

General recommendations for all adults

For the majority of the UK population, the NHS recommends a daily vitamin D supplement, especially during the autumn and winter months (from October to March). This is because sunlight exposure is the body's primary source of vitamin D, and it is difficult to get enough from food alone. Some individuals are advised to take a vitamin D supplement all year round, including those who are not often outdoors, are housebound, or have darker skin.

Vitamin D: The Sunshine Vitamin

Vitamin D is essential for regulating calcium and phosphate levels in the body, which are vital for healthy bones, teeth, and muscles. A lack of vitamin D can lead to bone deformities in children (rickets) and bone pain in adults (osteomalacia). While oily fish, red meat, and egg yolks are natural sources, fortified foods like some cereals and spreads also contribute to intake. However, these food sources are often insufficient, necessitating supplementation for many, particularly during periods of low sunlight.

Supplements for mothers and children

Certain supplements are strongly advised for pregnant women, new mothers, and young children to support healthy development. The NHS, along with the Department of Health and Social Care, provides clear guidelines to protect both mother and child.

Folic Acid (Vitamin B9): It is crucial for women who are pregnant or trying to conceive to take a folic acid supplement daily, from before conception until the 12th week of pregnancy. This significantly reduces the risk of neural tube defects like spina bifida in the baby. A higher dose may be prescribed by a doctor for women with a higher risk, such as those with a family history of neural tube defects or who have diabetes.
Vitamin D: Pregnant and breastfeeding women are also advised to take a daily vitamin D supplement, as they are considered at-risk of deficiency. Some NHS boards in Scotland even make these supplements free for new mothers.
Children's Vitamins: For children aged 6 months to 5 years, the Department of Health recommends daily supplements containing vitamins A, C, and D. Breastfed babies should start a daily vitamin D supplement from birth. Babies fed more than 500ml of infant formula daily do not need extra vitamins, as formula is already fortified.

Supplements for specific dietary needs

Individuals following restricted diets, such as a vegan lifestyle, may need to supplement specific nutrients to compensate for a lack of animal-derived foods.

Vitamin B12: As vitamin B12 is not naturally found in plant-based foods, vegans must obtain it from fortified foods or a supplement. A deficiency can lead to anaemia and damage the nervous system. The Vegan Society recommends aiming for an adequate daily intake from fortified foods or a supplement.
Iodine: This mineral is vital for thyroid hormone production. Vegans should consider supplementation or ensure a reliable intake from fortified plant-based milk or iodised salt, as plant food iodine content can be variable.
Calcium and Vitamin D: Vegans need to pay close attention to calcium intake, which supports bone health. While fortified plant milks and certain vegetables are good sources, a supplement may be necessary to ensure adequate levels, alongside a suitable vegan vitamin D source (D2 or lichen-derived D3).
Omega-3 Fatty Acids: Omega-3 is important for heart and brain health. Plant-based sources include flaxseed, chia seeds, and walnuts, but the conversion to the essential EPA and DHA forms is inefficient. For sufficient intake, an algae oil supplement is an effective option for vegans.

Key considerations when taking supplements

While supplements can be beneficial, the NHS stresses the importance of following recommended guidelines and seeking professional advice.

Comparison Table: NHS Recommended Supplements by Population Group


Population Group	Recommended Supplements	Considerations
All Adults	Vitamin D (Autumn & Winter)	Recommended daily intake during specific months. All year for at-risk groups.
Pregnant/Conceiving Women	Folic Acid, Vitamin D	Daily folic acid recommended up to 12 weeks. Daily Vit D also advised.
Infants & Young Children (6 months-5 years)	Vitamins A, C, D	Daily drops recommended.
Breastfed Babies (from birth)	Vitamin D	Daily intake recommended.
Vegans	Vitamin B12, Iodine, Calcium, Omega-3	B12 from fortified foods or supplement. Consider supplementation for Iodine, Calcium, and Omega-3.
Older Adults	Vitamin D, B12, Calcium	Daily Vit D recommended. B12 for poor absorption. Calcium for bone density.

Conclusion

The NHS recommends a 'food-first' approach, meaning that a balanced diet should be the primary source of nutrients. However, for certain at-risk populations and during specific life stages, supplements are considered a necessary and safe addition. For most adults, a vitamin D supplement is advised during the darker months, while pregnant women require folic acid and vitamin D, and young children need vitamins A, C, and D drops. Vegans need to pay particular attention to supplementing vitamin B12, iodine, and calcium. It is always best to discuss supplementation with a healthcare professional to ensure appropriate use and avoid potential harm. For more detailed information on specific vitamins and minerals, the official NHS website is a valuable resource.

*NHS Vitamins and Minerals Guide

Frequently Asked Questions

For most healthy adults who eat a varied and balanced diet, the NHS does not recommend a general multivitamin. The only supplement broadly advised for the UK population is vitamin D during the autumn and winter months, due to limited sunlight exposure.

The NHS recommends that all individuals aged over one year consider taking a daily supplement of vitamin D during the autumn and winter months. Certain at-risk groups should take this daily all year.

Folic acid is essential for a developing baby's neural tube to form correctly. Taking a supplement before and during early pregnancy significantly reduces the risk of serious birth defects such as spina bifida.

Yes. Breastfed babies need a daily vitamin D supplement from birth. Formula-fed babies do not need extra vitamin supplements if they consume more than 500ml of infant formula a day, as it is already fortified with vitamins.

The NHS and Vegan Society recommend that vegans take a reliable source of vitamin B12, as it is only found naturally in animal products. Supplements for iodine, calcium, and Omega-3 (from algae oil) are also often necessary.

Yes. Taking too many vitamin supplements, especially fat-soluble vitamins like A and D, can be harmful. The NHS warns against exceeding recommended daily guidelines and advises consulting a healthcare professional.

In the UK, families who qualify for the Healthy Start scheme may be able to get free vitamins, including those containing vitamin D, vitamin C, and folic acid. You can check eligibility via the Healthy Start website.