Vitamins and minerals are vital nutrients that our bodies need in small amounts to function properly and maintain good health. While a varied and balanced diet provides all the necessary nutrients for most people, some may find it beneficial to take additional supplements.

Vitamins and minerals that can help you stay healthy and live longer include vitamins A, B, C, D, E, and K, as well as calcium, magnesium, and zinc. If your GP has diagnosed you with a vitamin or mineral deficiency, taking certain supplements at specific times can be beneficial.

However, always consult your doctor before making any significant lifestyle or diet changes, especially before incorporating over-the-counter medication into your daily routine. It's best to check with a professional to see if doing so is suitable for you, as some people with underlying medical conditions should avoid certain foods and supplements.

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The best way to reduce your risk of falling ill, developing a chronic disease and living as healthily as possible is to eat a balanced diet, exercise regularly, avoid processed foods and maintain a healthy weight. Also, consider quitting smoking, limiting alcohol intake, and drinking plenty of water.

• Vitamin A: Helps slow down vision loss from age-related macular degeneration
• Vitamin B12: Helps keep nerve and blood cells healthy, make DNA, and prevent anaemia
• Vitamin C: Protects cells, heals wounds, supports immune system, absorbs iron and reduces inflammation
• Vitamin D: Keep bones, teeth and muscles healthy
• Vitamin E: Maintains healthy skin and eyes, and strengthen your natural defence
• Folic acid: Helps reduce birth defects when taken by pregnant women

The optimal time to consume vitamin A is during a meal, especially one that includes healthy fats. This is because vitamin A is fat-soluble, meaning it's absorbed more effectively when paired with fat, reports .

The fats in food help dissolve vitamin A, boosting its absorption. Consuming vitamin A on an empty stomach may lead to gastrointestinal discomfort. The recommended dietary intake for adults ranges from 700 to 900 micrograms. Overconsumption can result in toxicity and negative health effects.

On the other hand, according to the , the best time to take vitamin B12 is "usually on an empty stomach". The health service explains: "This means at least two hours after a meal or snack and at least 30 minutes before you eat again."

The ideal time to take vitamin C varies based on individual needs, but it is typically advised to consume it alongside meals. Since vitamin C is water-soluble and has a brief presence in the bloodstream, taking it with food can enhance its absorption.

Many experts suggest taking vitamin C in the morning to boost energy levels. Conversely, taking it late in the evening might be stimulating and could interfere with sleep.

Taking vitamin D alongside a meal that includes fat, like breakfast, is most effective, particularly in the morning or early afternoon. This is due to the fact that vitamin D is fat-soluble, which enhances its absorption when consumed with food.

Vitamin E is best consumed with meals, such as lunch, dinner, or before bedtime. This is because vitamin E is fat-soluble and requires dietary fat for optimal absorption. As for folic acid, the NHS recommends taking it while trying for a baby (ideally three months prior) and during the first 12 weeks of .

• Calcium: Helps promote healthy bones, blood flow, heart rate and nerve transmission
• Magnesium: Helps improve overall health and well-being
• Zinc: Helps promote skin health and slow down vision loss from age-related macular degeneration

Calcium should ideally be taken in the morning or around lunchtime, preferably with or after a meal.For optimal absorption, calcium should be consumed in smaller amounts spread throughout the day. The ideal time to take magnesium depends on your specific goals and reasons for using it.

Magnesium supplements can be taken at any time throughout the day, but maintaining a consistent routine is key. Zinc should ideally be taken at least one hour before or two hours after eating.

If zinc upsets your stomach, it's perfectly fine to take it with a meal. Omega-3 fish oil is best taken during a meal that includes some fat, whether it's breakfast, lunch, or dinner.

• Omega-3 fish oil: Boosts heart, brain, eye, mental and joint health
• Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN): Help restore NAD+ levels and age-associated cellular changes

Consuming it with food can enhance the absorption of omega-3 fatty acids, lower the chances of experiencing acid reflux and indigestion, and help it blend better with your meal for improved digestion.

The best time to take nicotinamide riboside (NR) really depends on your personal goals and daily routine. Some people suggest that taking NR first thing in the morning on an empty stomach is most effective, while others prefer to take it before or after their workouts, or even in the evening. Starting your day with NR in the morning might give you a nice boost of energy to kick things off.

You can also get vitamins and minerals from eating fruits and vegetables. Foods rich in vitamins and minerals include:

• Whole grains: Wholemeal bread, whole oats, and fortified breakfast cereals
• Fruits and vegetables: Bananas, broccoli, parsnips, brussels sprouts, red and green peppers, kiwis, oranges, strawberries, tomatoes
• Lean meats: Chicken, red meat, poultry
• Fish and shellfish: Fish, shellfish, organ meat
• Dairy products: Milk, reduced-fat dairy products, organic yoghurt
• Nuts and seeds: Brazil nuts, hazelnuts, pumpkin seeds, flaxseed, canola
• Beans and lentils: Lentils, peas, runner beans
• Whole grains: Wholemeal bread, whole oats, fortified breakfast cereals
• Cocoa products: Dark chocolate, cocoa nibs, cocoa added to smoothies

There are plenty of other foods packed with vitamins and minerals, such as winter squash, soy, prunes, iodized salt, and fortified bread. Additionally, frozen and canned fruits and vegetables can also provide a great boost of these essential nutrients.