Brewer's yeast

A cheap and natural source of B vitamins (not B12). Brewer's yeast also contains other important nutrients and minerals and helps relieve fatigue and insomnia. Not recommended for anyone suffering from gout, thrush or with a yeast allergy.

Vitamin C

An important antioxidant nutrient that keeps our skin, hair, teeth, eyes, bones and ligaments in good condition. Vitamin C strengthens the immune system and blood vessels and also safeguards our red blood cells. As the body does not store this vital nutrient, a daily intake is essential. Cooking and storage decrease levels in food. Safe taken in large doses up to 20,000mg, vitamin C effectively protects us against colds and speeds up the healing process of wounds. Look for supplements that contain vitamin C with bioflavonoids, as these enhance the nutrient's absorption and function in the body. The RDA is 60mg but smokers need more than twice this amount.

Good food sources: fresh fruit, especially citrus fruits and blackcurrants, fresh fruit juices, green vegetables, tomatoes and new potatoes

Calcium

The most abundant mineral in the body and found in our teeth, bones, soft tissues, nerves, muscles and blood. We lose about 500mg of calcium every day through urine, so need a regular supply from our food to replace it and keep healthy. The RDA is 800mg, but teenagers, breastfeeding mums and older people need more. Insufficient calcium intake leads to bone diseases such as osteoporosis, when the bones become porous and likely to break. When choosing a supplement, always look for preparations that include vitamin D, as this improves calcium absorption.

Good food sources: dairy products, eggs, tinned sardines, tofu, nuts, spinach and bread.

Chromium

A mineral that regulates blood sugar levels and helps maintain healthy cholesterol levels. Chromium supplements are useful to people trying to lose weight as they reduce irritability and craving for sugary foods.

Cod liver oil (see Fish oils) 

Coenzyme Q10 (ubiquinone)

A natural substance found in all body cells used to 'spark off' cell function and oxygen utilisation. Coenzyme Q10 also acts as an important antioxidant, stimulating white blood cells to fight off invading germs and bacteria. Ageing and environmental factors decrease our ability to produce coenzyme Q10, causing low energy levels, especially in older people. Taking a supplement may quickly improve wellbeing and restore energy levels. Cardiologists have used coenzyme Q10 with good results as the nutrient boosts the action of the heart muscle. Another benefit is that it noticeably improves oral hygiene and reduces gum disease. Anyone taking cholesterol-lowering statin drugs should also take 100-200 mg daily of coenzyme Q10. Statins disrupt the body's production of the nutrient, which may cause serious side-effects like muscle and liver problems. Most vegetarians, older people and those who are ill, low in energy or eating a poor diet are likely to be deficient in this important substance and would benefit from a daily dose of 15-30mg. For further advice or information on Co-enzyme Q10 call 0800 591 756.

Vitamin D

The 'sunshine vitamin' - so called because it is formed in the skin by the action of the sun on cholesterol. The only vitamin manufactured by the body, vitamin D plays an essential role in the function of the thyroid and parathyroid glands. It also enables the body to utilise the minerals calcium and phosphorus, helping to build strong teeth and bones. Rickets and other serious bone diseases are the result of vitamin D deficiency. RDA is 200iu, but breastfeeding women, vegetarians and the housebound with little exposure to the sun may need more. As vitamin D is stored by the body, daily intake from supplements should not exceed 400iu.

Good food sources: halibut and cod liver oils, herrings, canned sardines and tuna, dairy products and margarine.

Dolomite

A magnesium carbonate supplement which helps maintain strong bones and a healthy heart. Reduces irritability and muscle twitching and may be useful to women suffering from menstrual syndrome and sugar cravings.

Vitamin E

This fat-soluble nutrient is stored and transported round the body dissolved in fats. Its powerful antioxidant properties protect the body against conditions associated with ageing, especially cancer and heart disease. As well as maintaining a healthy circulation by keeping the blood vessel walls clear and healthy, vitamin E is essential for human fertility, improves dry skin and even relieves menopausal hot flushes in some women. We need a constant supply of this important nutrient as the body only stores it for a short time. Although RDA is only 10mg, research indicates that higher daily intakes (50-80mg) have a more protective action on the body. Natural supplements (d-alpha tocopheral) are generally more effective than synthetic ones (dl-alpha tocopherol), so scrutinise the label.

Good food sources: vegetable oils, nuts, seeds and wheatgerm.

Echinacea

Echinacea is one of the most widely-researched herbs and a rich source of numerous constituents that support the immune system. It increases levels of interferon in the body, prompting the thymus glad, bone marrow and spleen to develop more immune cells. Echinacea should be taken for a couple of weeks at a time, when the immune system is under strain through illness or stress.