The Vitamins You Need Now

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B vitamins: You get stressed, so you have a glass of wine. What you also probably have is a B-vitamin deficiency. That's because the compound - found in beef, oats and brazil nuts - is the number-one nutrient our body soaks up during busy times. Ironically, alcohol hinders your body's ability to absorb it from your diet. The contraceptive pill can also strip your body of B reserves, too, says dietitian Belinda Reynolds.
Iodine: Feeling tired, put on some weight or have skin no moisturiser can hydrate? You could be low in iodine - up to 70 per cent of us are*. Your GP can check your iodine levels via a urine test.
Evening primrose oil: Not only will it have your skin glowing, but naturopath Terrie Beresford swears by evening primrose oil for PMT, painful periods or breast swelling and tenderness.

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Fish oil: It supports memory function, stabilises mood, lowers depression symptoms and maintains healthy cholesterol levels. Plus, if you're pregnant, it can reduce the risk of your baby having allergies.
Anti-oxidants: You've investedin anti-ageing cream, now consider feeding your skin from the inside. "Vitamins C and E are great for collagen maintenance, and grape-seed extract is a good anti-oxidant for connective tissue health," advises Reynolds. Many anti-oxidants also have anti-cancer properties.
Folic acid: If you're thinking about starting a family, you should be taking folic acid to prevent spinal tube defects in your baby. Associate Professor Samir Samman, from the University of Sydney, states: "Folate and B12 are also required to maintain adequate amounts of red blood cells."

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Calcium and magnesium: These minerals not only help keep your bones healthy, but they'll help keep you feeling sane, too, says Beresford. "Magnesium supports a healthy nervous system, muscle relaxation and hormonal balance."
Coenzyme Q10: This nutrient is a potent anti-oxidant that benefits the cardiovascular system, but the body's ability to produce it declines with age - and you can't get enough from diet alone.
Iron: Heavy periods may increase your body's need for iron. "We do store iron, so you should only take this if you are iron deficient," says naturopath Kate Ferguson. Your GP can arrange a blood test to check your levels.
Vitamins C and E: We need more anti-oxidants like these as we age. Says Professor Samman: "Vitamin C helps the body absorb more iron, and both vitamins protect cells from free radicals."

Bare necessities

Can't stand the thought of taking so many pills that you rattle? There are some essentials you really shouldn't skip.

• A good multivitamin
"Look for a really good multivitamin and mineral with high-dose B vitamins, iodine and also D3," recommends Reynolds.

• Fish oil
"Omega-3 fatty acids in fish oil have a range of benefits and help the health of our skin, heart, brain and joints, to name a few," says Ferguson.

• Vitamin d
"Low levels are linked with depression and high levels of inflammation," warns Reynolds, but getting enough vitamin D fromthe sun can be problematic as we are now used to slapping on sunscreen.