Single Vitamins

When you need one nutrient at a proper dose rather than a little of everything: vitamin D3 in tablets and sprays, vitamin B12, folic acid, thiamine, CoQ10 and glucosamine. Pharmacist advice on who benefits and how much to take.

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Single vitamins: who needs what

Vitamin D

The supplement most Irish adults should take from October to March. 1000 to 2000 IU (25 to 50 micrograms) daily suits most adults; the 2000 IU tablets and Pharma Nord Bio-Vitamin D3 are reliable choices, and the BetterYou D-Lux spray suits anyone who dislikes tablets. People who are overweight, over 65, dark-skinned or who cover their skin may need more; a blood test settles it. Take it with a meal containing some fat.

Vitamin B12

Essential for nerves and blood. Vegans, people over 65, and anyone on long-term acid-reducing medicines or metformin are at risk of low B12. Sona B12 methylcobalamin 1000 micrograms is well absorbed under the tongue. Tingling hands, memory problems or persistent tiredness with low B12 need a GP, as injections may be required.

Folic acid

400 micrograms daily for anyone who could become pregnant, continuing to 12 weeks of pregnancy. It prevents neural tube defects and must be started before conception to work.

Thiamine (B1)

Sona Thiamine is used for people whose diet or alcohol intake puts them at risk, and sometimes advised after certain surgeries. Ask us if you are unsure whether it applies to you.

CoQ10

Levels fall with age and with statin use. Revive Active Ubiquinol is the active, better-absorbed form; some people on statins find it eases muscle aches, though evidence is mixed.

Glucosamine

Seven Seas JointCare Max provides glucosamine for joint comfort. Trials are mixed, but many people with knee osteoarthritis find it helps after two to three months. Avoid it if you are allergic to shellfish or on warfarin.

Do not exceed 4000 IU of vitamin D daily without medical advice. Very high doses over months can raise calcium to harmful levels.

Common questions about single vitamins

How much vitamin D should I take?

1000 to 2000 IU a day is right for most adults in Ireland from autumn to spring. If a blood test has shown deficiency, your GP may advise a higher dose for a few months. Do not exceed 4000 IU daily without advice.

Spray or tablet for vitamin D?

Both work. The BetterYou D-Lux spray is absorbed through the mouth lining and suits people who dislike tablets or have gut absorption problems. Tablets and capsules are cheaper per dose.

Who should take vitamin B12?

Vegans and strict vegetarians, people over 65, and anyone on long-term omeprazole, lansoprazole or metformin. If you have symptoms such as tingling, numbness or severe fatigue, see a GP before supplementing.

Written and reviewed by the pharmacist team at Laois Pharmacy, Portlaoise. General information only, not a substitute for advice about your own health. Ask us in store or on WhatsApp.