Vitamin E helps maintain healthy skin and eyes and strengthens the body’s natural defence against illness and infection.
According to the NHS, men require 4mg of the vitamin a day, whereas when need 3mg.
You should be able to get all the vitamin E you need from your diet, but if you are deficient, there are four symptoms you may experience.
Experts at Healthline say you should visit your doctor if you begin to experience any of the following: difficulty with walking or coordination, muscle pain or weakness, visual disturbances, and general unwellness.
Vitamin E is found in a wide variety of foods, but the best sources are in plant oils, nuts and seeds, and wheatgerm, which is found in cereals and cereal products.
Taking supplements is a popular way to add vitamins and minerals to your diet. But you should be careful to not take too much, as there is not enough evidence to know what the effects might be.
The Department of Health advise that if you take vitamin E supplements, don’t take too much as this could be harmful.
Taking 540mg or less a day of vitamin E supplements is unlikely to cause any harm.
Vitamin D also plays an important part in the function of the body, regulating the amount of calcium your body needs to keep bones, teeth and muscles healthy.
It primarily comes from sunlight, which means it’s easy to get during the summer months.
Vitamin D supplements or vitamin drops containing vitamin D are a good way of making sure you’re getting enough. But taking too many vitamin D supplements can hurt your body, according to the NHS.
The health body says taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia).
It advises: “If you choose to take vitamin D supplements, 10mcg a day will be enough for most people.
“Don’t take more than 100mcg of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
“Children aged one to 10 years shouldn’t have more than 50mcg a day. Infants under 12 months shouldn’t have more than 25mcg a day.”
What are the symptoms you’ve taken too much vitamin D? Healthline notes six signs: elevated blood levels, elevated blood calcium levels, nausea, vomiting and poor appetite, stomach pain, constipation or diarrhoea, bone loss, and kidney failure.
If you’ve been taking vitamin D supplements are experiencing any of these symptoms you should consult a healthcare professional as soon as possible.
Naturopathic Nutritionist Amy Morris, from Water for Health, revealed hair loss and unexplained fatgue are two of the signs you’re not getting enough.
Hair loss is often attributed to stress, according to Amy, which is the most common cause. But when hair loss is severe, it is recommended to look at whether it is the result of a nutrient deficiency. Vitamin D, in particular, is understood to be one of the most important nutrients required for the body to function.
Amy said: “The negative impact of a vitamin D deficiency on the body can lead to conditions that cause hair loss, and there is evidence to suggest that vitamin D is directly involved in supporting the process of hair growth and hair follicle health.”
Feeling tired often has many causes, but vitamin D is commonly overlooked as one of them.
Amy said: “Individuals diagnosed with a vitamin D deficiency are known to complain of low energy and muscle fatigue, with long-term vitamin D supplementation being shown to improve these symptoms.”