Beta Carotene
It has been shown that this can help to protect you from the harmful ultra violet rays of the sun if taken in a 30mg dose for ten weeks before you plan to go out in strong sunlight, for example if you know you will be in the sun a lot on holiday. It works by building up under the skin to reflect ultraviolet light, and it can also help to improve general problems related to the skin. However taking this amount of beta carotene every day can cause your palms and the soles of your feet to become slightly orange until you lower the dose or stop taking it altogether.
Folic Acid
Folic acid is an element of the B family of vitamins. It is advised by the government that women who are planning to become pregnant take a 400mcg supplement each day. This should reduce the risk of having a child with spina bifida. If a woman has already had a child with spina bifida then they are advised to take 4mg of folic acid per day. When your blood levels of homocysteine are raised your risk of a heart attack is increased. It is believed that if you take 200mcg of folic acid each day your levels are reduced, thus reducing your risk of a heart attack.
Vitamin B6
VitaminB6 is sometimes used to help women with pre-menstrual problems. It is usually taken in a dose of 50mg and particularly helps with depression, tiredness and irritability. In a higher dose of 150mg it may also help with pre-menstrual dizziness. Very high doses of vitamin B6 (2000-7000mg) may cause sensory nerve damage, however the damage is reversed if the high doses are stopped.
Vitamin C
Taking a vitamin C supplement daily has been shown to help with both cold symptoms, cold sores and some skin problems. If they are taken for a period of 10 years or more it has also been found to reduce the risk of cataracts.
Vitamin D
Vitamin D has been found to improve the absorption of calcium from what you eat. Therefore by increasing your levels of calcium it can help to strengthen your bones and protect against osteoporosis and rickets. The government advises 10mcg to be taken daily by elderly people (over 65), and pregnant and breast feeding women.
Vitamin E
Vitamin E has been shown to help older people by strengthening their immune system. It protects against infection related illnesses and can improve some skin problems. If the right doses are taken (80-200mg per day) it can also help reduce the risk of heart disease, Alzheimer’s and cataracts.