The body has different needs throughout the year, depending on the season, diet and even our state of mind. What may sometimes be missing from the meals we eat every day, we can find in vitamin supplements.

But when should we take them? Firstly, it's possible that your body will give you some signs of some nutritional deficiency - the most common, and depending on the type of vitamin that is missing, are visible in your skin, hair, and even in symptoms such as fatigue, tiredness and sleepiness. Secondly, it is important to clarify that before taking any supplements, you should consult a nutritionist or a doctor, do tests, and assess the need for supplementation.

This practice has become more and more common in Portugal, according to a survey carried out by Deco Proteste, last year 4 out of 10 (or 41%) Portuguese
consumed food supplements. The pandemic contributed to these figures, as the greatest demand fell on supplements to improve the immune system (61%). But that's not all.

The Portuguese also sought to have more energy (60%), restore the levels of vitamins and minerals in the organism (52%), improve memory (31%) and reduce anxiety and stress (28%).

Vitamins, minerals, amino acids, enzymes, antioxidants or probiotics are some of the types of supplements on the market, available in a wide variety of forms: capsules, powders, liquids or gums. As a rule, they are taken simply with water or mixed with another type of liquid and many of them are now available in vegetarian and vegan versions.

There's already a wide range of offers, but there are a few things to bear in mind before taking them:

- Supplements do not replace food. It's not because you take a particular vitamin that you should not eat food rich in that same vitamin, consume foods rich in that vitamin. The aim is to provide the body with necessary nutrients for a healthy life which, for different reasons, may be lacking.

- It may not be safe to take all kinds of supplements. Why is this? Because there are that may interfere with some medication you may be taking. This goes for pregnant women or children, so you should always confirm that the product is safe for you.

- Look for the right brands. As mentioned earlier, the vitamin supply is vast and varied but many are not regulated. You should opt for brands that are recognised and credible, that offer quality and safe products.

- Be aware of the side effects. For example, taking iron can cause side effects such as constipation, nausea or headaches. But herbal supplements can also have some associated effects, such as allergies, altered blood pressure or irregular heartbeat.

These are just warnings, supplements can be a real help in boosting certain vitamins and nutrients.The most common are:

- Vitamin D. Helps regulate the amount of calcium and phosphorus and has a role in bone and muscle health.

• Vitamin D3 Complex 2000UI (50mcg)

- Vitamin B12. It's essential for the metabolism, helping with tiredness and fatigue, contributing to the normal functioning of the nervous system and the production of red blood cells.

• B12 Gummies

- Calcium. More present in bones and teeth, the lack of this mineral is more felt in menopausal women and can lead to bone degradation.

• Calcium and Magnesium Citrate High Potency

- Folic acid. It is part of the B complex and is directly linked to the development of the cells responsible for human growth.

• Folacin - Folic Acid

- Omega-3: the essential fatty acids Ecopentaenoic (EPA) and Docosahexaenoic (DHA) are essential for normal cardiovascular function. DHA is also relevant for good brain function. Which makes this supplement very popular with students at test time.

• Omega 3 (35%EPA+25%DHA - 70% Omega3)