with so much recurrent illness are our bodies deficient in key vitamins & minerals? - What can we learn?
Disclaimer: The information in this article is for educational purposes only and should not be considered medical advice or prescriptive. Blood tests, consultations with a GP, or guidance from a qualified nutritionist can help determine individual vitamin needs and appropriate dosages.
Introduction from Paul
This is a follow-up to my recent lifestyle guide on immune health. (If you haven’t downloaded it yet, just visit the top of the home page of this site) I wanted to raise the following points:
Do vitamin and mineral supplements actually work?
If they don’t, could we be doing something wrong?
If we’re experiencing regular chronic health problems, should we consider supplementing and take a closer look at what we’re eating and drinking?
Some of us take vitamin and mineral supplements in the assumption it’s doing us good, while others rely solely on diet. But many people don’t realise just how vital nutrition is—not just for fighting off infections but for repairing and maintaining the body. Some specialists even suggest that better nutrition and lifestyle management plays a role in preventing or managing serious conditions like cancer.
Over the years, my opinions have been shaped by natural curiosity and investigation. But what if ‘progressive GPs’ like Dr. Rangan Chatterjee and others are right—that over 90% of patients with chronic health conditions could be resolved or reversed through better nutrition and lifestyle habits?
Experts like Professor Tim Spector and the team at ZOE argue that supplements are unnecessary if you have a diverse, well-balanced diet. But what if recent viruses or chronic stress have left our nutrient levels so depleted that recovery is slow or we’re stuck in a cycle of recurring illness? And what if we haven’t been able to implement a well-balanced way of eating yet?
Isn’t it time to question more than just food—what about our lifestyle habits, stress levels, and access to sunlight? What if we took the time to truly understand our bodies and what they need?
I often hear people say they eat healthily—but do we really? Have we looked deeply enough, or are we unknowingly sabotaging our health with things like an extra two bottles of wine each week?
In recent years, there has been a rise in:
Chronic fatigue and poor sleep
Frequent colds, flu, and viral infections
Post-exercise exhaustion
Muscle cramps, neurological aches, and pains
Elevated heart rate or blood pressure
Abnormal increased heart disease and strokes (even in younger people)
Doctors running blood tests on patients are often finding critically low levels of vitamin D, B12, iron, and other essential nutrients—frequently linked to underlying health issues. So, shouldn’t we be asking:
If we’re struggling with chronic health problems, could we have undiagnosed deficiencies that need correcting?
Is our regular diet providing everything we need to support immune health and recovery?
The rest of this knowledge share is AI-generated but based on evidence-backed research and expert insights. As you read through, ask yourself: Are you truly getting enough? Are NHS recommendations sufficient for your health, or should you be getting blood tests with a GP or nutritionist? Most importantly—do you need to take ACTION?
I'll leave you to explore the key immune-boosting vitamins and minerals below.
Key Vitamins and Minerals for Immune Health
Vitamin D: The Sunshine Vitamin
Vitamin D is crucial for immune regulation, bone health, and reducing inflammation. Many people in the UK and other northern regions are deficient, particularly in winter. The government-recommended daily intake of 400 IU is debated, with some experts suggesting 2,000–4,000 IU may be more beneficial, depending on individual needs.
Deficiency is associated with increased pain sensitivity and conditions like rheumatoid arthritis, fibromyalgia, and multiple sclerosis.
How to Take It as a Supplement: Vitamin D is fat-soluble, meaning it’s best absorbed with a meal containing healthy fats, such as eggs, avocado, olive oil, or oily fish.
Best Time to Take: Morning or midday, as it can have a mild stimulating effect that may interfere with sleep if taken too late.
Sun exposure is the best natural source of vitamin D. Fair-skinned individuals can generate 10,000–20,000 IU in just 20–30 minutes of midday sun exposure, while darker-skinned individuals may require longer exposure due to higher melanin levels reducing synthesis.
Vitamin C and Zinc: The Immune-Boosting Duo
Vitamin C is a powerful antioxidant that supports immune defence, while zinc is vital for immune function, wound healing, and reducing the severity of colds.
How to Take It: Vitamin C is water-soluble and can be taken with or without food. Zinc, however, is best absorbed on an empty stomach but may cause nausea in some individuals—taking it with food can help.
Best Time to Take: Vitamin C can be taken anytime during the day, but zinc is best in the morning or before bed, away from coffee, tea, or high-calcium foods, which can hinder absorption.
B12 and Other B Vitamins: Energy and Nerve Function
Vitamin B12 is essential for nerve function, red blood cell production, and energy metabolism. It is primarily found in animal-based foods, so vegetarians, vegans, and older adults may be at risk of deficiency. Those with digestive issues may struggle to absorb it efficiently.
Other Key B Vitamins for Immunity and Energy:
B1 (Thiamine): Supports nerve function, muscle contraction, and energy metabolism.
B2 (Riboflavin) & B3 (Niacin): Help combat fatigue by supporting energy production and reducing oxidative stress.
B6 (Pyridoxine): Aids in white blood cell production and brain function.
B9 (Folate): Crucial for cell growth, immune function, and red blood cell formation.
How to Take Them: B vitamins are water-soluble and do not require fat for absorption. Taking a B-complex supplement with breakfast can help prevent nausea and ensure optimal energy throughout the day.
Best Time to Take: Morning is ideal, as B vitamins can have an energising effect and may disrupt sleep if taken too late.
Why Does B-Complex Make Urine Bright Yellow?! This is due to riboflavin (B2), which has a natural yellow pigment. Since B vitamins are water-soluble, excess amounts are excreted in urine, indicating your body is well-supplied.
Magnesium: The Overlooked Mineral
Magnesium plays a vital role in over 300 biochemical reactions in the body, including muscle function, nerve signalling, and energy production. It is also essential for stress management and sleep quality. Many people are unknowingly deficient due to soil depletion and modern diets low in magnesium-rich foods like leafy greens, nuts, and seeds.
How to Take It: Magnesium supplements come in various forms, with magnesium glycinate and citrate being the most easily absorbed. Magnesium oxide is less absorbable by the body compared to other forms of magnesium.
Best Time to Take: Evening is ideal, as magnesium can promote relaxation and improve sleep quality.
Should You Be Taking Supplements?
Perhaps this is about your own personal judgement. (as long as the methodology is safe and doesn’t cause harm or conflict with other medications you might be taking) You could also learn more from reputable sources or other specialists e.g. https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency
The debate around supplements continues, but one thing is clear: many chronic illnesses and fatigue-related issues are linked to nutrient deficiencies. Whole foods should always be the priority, but modern diets, soil depletion, and individual health conditions may make supplementation necessary.
Is taking a Multivitamin enough?
Many assume a daily multivitamin covers all their needs, but standard multivitamins often contain minimal doses, less bioavailable forms, or fail to address individual deficiencies. Fat-soluble vitamins (A, D, E, K) require dietary fat for absorption, while water-soluble vitamins (C, B-complex) need regular replenishment. If frequent illness, fatigue, or muscle aches persist, it might be time to test rather than guess.
The Effects of Exercise
Frequent exercise, especially endurance training, depletes key nutrients such as magnesium, zinc, and electrolytes through sweat. Prolonged training increases oxidative stress, requiring higher antioxidant levels. Post-exercise is an optimal time to replenish mineral stores. If fatigue lingers, muscle cramps persist, or immune function seems compromised, could it be a sign of depletion?
What if we can’t absorb nutrients?
The gut microbiome plays a crucial role in nutrient absorption. If compromised—due to poor diet, stress, antibiotics, or viral infections—even the best diet or supplements may not be fully effective. Gut repair through fermented foods, fibre-rich vegetables, and possibly probiotics could be the missing piece. Persistent digestive issues may indicate nutrient deficiencies are a gut problem rather than a dietary one.
Final Thought
The immune system is complex. While vitamins are not a cure-all, ensuring adequate levels of key nutrients can go a long way in supporting overall health. Blood tests provide valuable insights, and strategic supplementation can fill potential gaps. If chronic fatigue, recurring illness, or slow recovery is an issue, isn’t it time to take a closer look?
It's also worth acknowledging that modern lifestyles—often high in stress and, for some, frequent alcohol consumption—can significantly contribute to vitamin and mineral depletion. Chronic stress increases the body's demand for key nutrients like magnesium, B vitamins, and vitamin C, while alcohol can impair absorption and accelerate the loss of essential minerals such as zinc, magnesium, and calcium. Over time, these depletions can impact energy levels, immune function, and even pain sensitivity. Being mindful of these lifestyle factors and making small, sustainable changes can go a long way in supporting overall health and well-being.
Ultimately, the best way to support your body is through a balanced, diverse diet rich in whole foods. Eating a variety of nutrient-dense foods—plenty of vegetables, quality proteins, and healthy fats—helps provide the vitamins and minerals your body needs to function optimally, reducing the risk of deficiencies and supporting long-term well-being.
*If you feel like you could use more accountability with food, exercise, or general lifestyle habits, I’m happy to help. As a Personal Trainer and Health Coach, I focus on more than just workouts—I help people build sustainable habits that fit their lives and more importantly TAKE ACTION. If you ever want some support or a bit of guidance, just reach out. E: paul@revitalisefitness.com
