By Karen Blair, Features Writer

I eat healthy,so why do I need supplements and vitamins? It's a question that many persons ask because they believe that they are eating well and drinking enough water to stay healthy.

However, research shows that people eating the typical Western diet (which is what most of us eat) are deficient in one or more nutrients for a variety of reasons. One may be that we are too busy to take note of what we eat and how much we eat. Secondly, there are so many essential vitamins and minerals that our body needs that we may not get from all our foods and thirdly, our foods are sometimes too processed to get the required nutrients. Therefore, consuming a balanced diet is not enough for healthy living; you must incorporate vitamins and supplements.

Take supplements at room temperature with cool water. Hot drinks can destroy nutrients; iced drinks slow absorption. Don't drink tea or coffee within 15 minutes of taking a supplement as they can interfere with nutrient absorption.

Vitamin A

Uses: essential for the development of healthy bones, skin and eyesight, particularly night vision; strengthens the immune system, increasing resistance to infection. Signs of deficiency include night blindness (difficulty seeing in poor light), dry skin, poor growth and development.

Vitamin B1 (Thiamine)

Uses: essential for carbohydrate metabolism, energy release and healthy heart, brain, nervous system, muscle function. Signs of deficiency include extreme weakness (such as beri-beri in developing countries with poor diet), depression, numbness and tingling in the extremities, poor memory, headache, disturbed sleep.

Vitamin B2 (Riboflavin)

Uses: promotes normal growth and development, helps release energy from food, maintains health of mucus membranes. Is also needed for healthy skin, eyes and nervous system; plays a role in fertility. Signs of deficiency include dry skin, cracked lips, red and flaky skin especially round nose and eyes, sore mouth and tongue, eye irritation and light sensitivity, poor concentration and memory, burning sensation in feet.

Vitamin B3

Uses: the several forms of B3 - nicotinic acid (also known as niacin) and nicotinamide - assist with the function of the digestive and nervous systems. They play a role in food metabolism and energy release, as well as the formation of red blood cells and healthy skin. Signs of deficiency include irritability, fatigue, poor memory, headache, dry skin, poor appetite, mouth ulcers, emotional instability, mental changes. Severe deficiency (now rarely seen) leads to a condition known as pellagra, which is characterised by very dry, cracked skin.

Vitamin C (Ascorbic acid)

Uses: important for healthy blood vessels, muscles, gums, bones and teeth. It's a powerful antioxidant and helps the body to fight infection because of its antiviral, antibacterial and immune-boosting effects. Helps wound healing and is involved in collagen production for healthy skin, the metabolism of cholesterol and the absorption of iron. Signs of deficiency include poor skin and hair, bleeding, swollen gums, bruising, scurvy.

Vitamin D (Cholecalciferol)

Uses: essential in the metabolism of calcium, for normal development of bones and nerves and healthy heart function. Signs of deficiency include rickets (in children), joint pain, bone deformities, poor growth.

Vitamin E (Tocopherol)

Uses: essential for healthy heart function, circulation and functioning of the sexual organs. It also strengthens immune function, is antioxidant and protects cells from free radicals (oxidising substances that damage and kill off healthy cells). Helps heal skin and scar tissue, reduces inflammation.

Vitamin K

Uses: regulates blood clotting. Is taken in through food and also produced by bacteria in the small intestine. Signs of deficiency include bleeding disorders.