Vitamin D3

Is an essential component of bones and prevents osteoporosis. Up to the age of 50, women should take at least 1000mg per day and those over 50 at least 1200 mg. The best sources of vitamin D3 are dairy products, and it is also found in smaller amounts in legumes. One large yoghurt is enough to supplement the daily requirement. Vegans should consume soya milk with calcium.

Vitamin E

Is an antioxidant that ensures proper muscle function, strengthens vascular walls and protects red blood cells from breaking down. It is found in vegetable oils, nuts, cereal germ and fish. Deficiency increases the susceptibility of cells to carcinogens.

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Vitamin K

Conditions the normal blood clotting processes. The adequate daily intake for women is 90mg. It can be found in green leafy vegetables and vegetable oils. One 'cup' of raw broccoli or a spinach salad ensures that the right amount of vitamin K is provided.