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Vitamin A

Essential for growth and development, skin health, immune function and healthy eye sight, vitamin A is a powerful antioxidant that protects cells from free-radical damage. Two forms of vitamin A are found in food: pre-formed (retinol and retinyl compounds) from animal sources and pro-vitamin A (carotenoids) found in green, red and orange fruit and veggies.

Beta-carotene is the form of vitamin A that’s commonly found in supplements and fortified food products. To get the best absorption from your supplement, look out for products containing retinyl palmitate (pre-formed vitamin A) and mixed natural carotenoids.

Vitamin B

B vitamins play a significant role in cell metabolism and are critical for your health and wellbeing. However, not all forms of vitamin B are equal. There are critical differences between the performance of B9 and B12 in their active and inactive forms.

B9 (folic acid) is commonly used in supplements and, while it passes quickly into your bloodstream, it is metabolised very slowly in your liver, leaving high amounts of unmetabolised folic acid in your bloodstream. This can interfere with your metabolism and potentially mask a vitamin B12 deficiency. A better option is the methylated form of B9, natural folate (5-MTHF), which is body-ready.

Vitamin B12 (cyanocobalamin) is commonly used in supplements, but your body has to convert it into one of the active vitamin B12 compounds before use, leaving potentially harmful residues in your body. Look for the active form, methylcobalamin, which is the most bioavailable and easily-absorbed form of B12.

Vitamin D

Critical for mineral balance, bone health and mood, vitamin D helps to regulate the amount of calcium and phosphate in your body. Many supplements use vitamin D2 (ergocalciferol) which is less effective at raising nutrient levels in your blood. Instead look for vitamin D3 (cholecalciferol), the form that your body produces naturally in response to sunlight.

Vitamin E

A major lipid antioxidant which supports healthy hair, skin and hormone balance, vitamin E or D-alpha tocopherol (natural tocopherol) is commonly used in supplements. While this form is okay, it’s better to look for a full spectrum of natural tocopherols, tocotrienols and d-alpha-tocopherol for better biological activity and significant antioxidant benefits.

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