We had a lot of people asking about our talk on Vitamins last week, so we’ve decided to put up our notes here so you can read them for yourself, which can be a bit easier than scrabbling to write it all down as Thomas rattles through it!

The video is also here again if you wish to watch, and the notes are below the video!


Bone health, good for the immune system, decreases likelihood of getting sick. Keeps our bones strong by helping us absorb calcium, can be hard to get from food.

Foods: Fatty Fish, Egg Yoks, Milk & Juice, Sunlight

RDA: 600 IU // 15 micrograms (Males 19 – 50)



Nervous System. Can aid sleep. Helps to regulate muscle & nerve function (can help cramps).

Foods: Spinach, artichoke, beans, brown rice, nuts

RDA: 300mg



Strong Bones & Teeth

Foods: Milk, Cheese, Yoghurt, Salty Fish, Broccoli & Kale, Nuts, Beans

RDA: 1000mg



Good for immune systems

However, observed effects in a 2013 review of 29 studies over 70 years found questionable for colds but possibly useful for brief periods of severe physical exercise. Will increase chance of kidney stones (above 2000mg), and increase iron absorption.

Foods: Oranges, Broccolli, Spinach, Potatoes

RDA: 60mg, moving towards 100mg



Low in older people and anyone under stress, supports the immune system. The mineral seems to interfere with the replication of rhinoviruses, the bugs that cause the common cold. A 2011 review of studies, researchers looked at people who’d recently gotten sick and had started taking zinc. They compared those people with a group that just took a placebo. The participants on the zinc had shorter colds and less severe symptoms.

Foods: Oysters, Grass Fed Beef, Spinach, Organ Meats, Sardines, Brown Rice

RDA: 5 – 10mg



Increased Energy, better brain function, healthy red blood cells, essential at times of development

Foods: Red meat

RDA: 18mg


OMEGA 3 / Fish Oils

Blood fat (triglycerides): Fish oil supplements can lower elevated triglyceride levels. Having high levels of this blood fat puts you at risk for heart disease.

Rheumatoid arthritis: Fish oil supplements (EPA+DHA) can curb stiffness and joint pain. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs.

Depression: Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants and may help the depressive symptoms of bipolar disorder.

Foods: Salmon, Mackerel, Tuna, Sardines

RDA 1 to 1.6g



Popularized for its supposed ability to protect against cancer. But a large 2011 study of close to 36,000 men found that the risk of prostate cancer actually increased among men taking vitamin E compared to men who just took a placebo. A 2005 study linked high doses of vitamin E with an overall higher risk of death. So if you’re looking for more vitamin E, make yourself a fresh spinach salad and skip the pill. Dark greens are rich with this it.


VITAMIN B3 (Also known as Niacin)

A large 2014 study of more than 25,000 people found that putting people with heart disease on long-acting doses of the pill didn’t reduce the incidence of heart attacks, strokes, or deaths. Plus, people in the study who took niacin were more likely to develop infections, liver problems, and internal bleeding than study participants who took a placebo.



The $38-billion probiotics industry hasn’t yet demonstrated that pills designed to support the good bacteria in your gut actually make a difference in any significant, measurable way.

Eat some yoghurt…