Cytoplan Pregna-Plan

Folate (folic acid, methylfolate)· evidence: Strong

Folate is a B vitamin needed for making red blood cells and for cell division. The strongest evidence is for women who could become pregnant: taking 400 µg of folic acid a day from before conception until 12 weeks of pregnancy lowers the risk of neural tube defects such as spina bifida. The NHS advises this for everyone trying for a baby, and some women are prescribed a higher 5 mg dose by their doctor.

Outside pregnancy planning, most people get enough folate from green vegetables, pulses and fortified cereals, and UK flour is due to be fortified with folic acid from the end of 2026. Extra folate has not been shown to help people who are not short of it.

Folic acid is the form used in the pregnancy studies. Methylfolate (5-MTHF, sold as Quatrefolic or Metafolin) is the active form and is a reasonable alternative, including for people with MTHFR gene variants, but marketing around MTHFR often overstates the problem. Most people with these variants handle folic acid well.

Typical dose: Adults need about 200 µg a day from all sources (NRV: 200 µg). Before conception to 12 weeks of pregnancy: 400 µg of folic acid a day (NHS), or 5 mg if prescribed.

Safety: The UK guidance level is 1 mg (1,000 µg) of folic acid a day from supplements unless a doctor advises more. High doses of folic acid can hide the signs of vitamin B12 deficiency, which matters most for older adults and vegans, so get B12 checked if you take high-dose folate long term. Folate can interact with some epilepsy medicines and methotrexate: check with your GP or pharmacist.

Research we looked at:
NHS. Vitamins, supplements and nutrition in pregnancy. nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition
De-Regil LM et al. Effects and safety of periconceptional oral folate supplementation for preventing birth defects. Cochrane Database Syst Rev 2015;(12):CD007950.
EFSA NDA Panel. Scientific opinion on dietary reference values for folate. EFSA Journal 2014;12(11):3893.
Expert Group on Vitamins and Minerals (2003). Safe Upper Levels for Vitamins and Minerals. Food Standards Agency.

Vitamin D3· evidence: Strong

Vitamin D3 (cholecalciferol) is the form the skin makes from sunlight. In the UK there is not enough strong sunlight from about October to March, so many people have low levels over winter. Good-quality trials show supplements reliably raise blood levels and correct deficiency, and that matters for bone health in people who are low.

The NHS advises everyone to consider 10 µg (400 IU) a day in autumn and winter, and all year round for people who get little sun, cover their skin, have darker skin or live in care homes. For people who already have adequate levels, large trials have not shown that extra vitamin D prevents falls, fractures or other illness.

In short: a modest daily dose is sensible and cheap insurance for most UK adults in winter. Very high doses are not better and should only be taken on medical advice.

Typical dose: 10 µg (400 IU) a day is the NHS advice for adults and children over 1. Doses of 25 µg (1,000 IU) to 50 µg (2,000 IU) are common and safe for adults. Babies under 1 need 8.5 to 10 µg a day unless they have more than 500 ml of formula.

Safety: Do not take more than 100 µg (4,000 IU) a day without medical advice (FSA/NHS); children aged 1 to 10 should not have more than 50 µg, and babies under 1 no more than 25 µg. Long-term very high intake can raise blood calcium, which can damage the kidneys and heart. People with kidney disease, sarcoidosis or high calcium levels should speak to their GP first.

Research we looked at:
NHS. Vitamin D. nhs.uk/conditions/vitamins-and-minerals/vitamin-d
Scientific Advisory Committee on Nutrition (SACN). Vitamin D and Health. 2016.
EFSA NDA Panel. Scientific opinion on the tolerable upper intake level for vitamin D. EFSA Journal 2023;21(8):8145.
Bolland MJ, Grey A, Avenell A. Effects of vitamin D supplementation on musculoskeletal health: a systematic review, meta-analysis, and trial sequential analysis. Lancet Diabetes Endocrinol 2018;6(11):847-858.

Iron· evidence: Strong

Iron is needed to make haemoglobin, which carries oxygen in the blood. Women with heavy periods, pregnant women, vegans and vegetarians, frequent blood donors and some endurance athletes are most likely to run low. For people with confirmed iron deficiency, iron supplements reliably raise iron levels and correct anaemia.

Most men and women past the menopause get enough iron from food and should not take iron unless a doctor advises it, because the body has no easy way to get rid of excess iron.

Forms differ mainly in how well they are tolerated. Ferrous sulfate and fumarate are cheap and effective but often upset the stomach. Bisglycinate and other chelates, and lower doses, tend to be gentler. Taking iron every other day can improve absorption and comfort. Unexplained tiredness should be checked by a GP with a blood test before you start iron.

Typical dose: Men and women over 50 need about 8.7 mg a day; women aged 19 to 50 need about 14.8 mg (NRV on labels: 14 mg). Supplements usually give 10 to 30 mg.

Safety: Keep iron supplements well out of reach of children: accidental iron overdose is a leading cause of fatal poisoning in young children. The NHS says taking 17 mg or less a day is unlikely to cause harm; higher doses can cause constipation, nausea and stomach pain. Do not take iron unless you know you need it, and do not take it if you have haemochromatosis or other iron-overload conditions. Iron reduces absorption of some medicines (including levothyroxine and some antibiotics): take them at least 2 hours apart. Tea, coffee and calcium reduce iron absorption.

Research we looked at:
NHS. Vitamins and minerals: iron. nhs.uk/conditions/vitamins-and-minerals/iron
NHS. Iron deficiency anaemia. nhs.uk/conditions/iron-deficiency-anaemia
Stoffel NU et al. Iron absorption from supplements is greater with alternate day than with consecutive day dosing in iron-deficient anemic women. Haematologica 2020;105(5):1232–1239.
Expert Group on Vitamins and Minerals (2003). Safe Upper Levels for Vitamins and Minerals. Food Standards Agency.

Iodine· evidence: Moderate

Iodine is needed to make thyroid hormones. Adults need about 140 µg a day in the UK, mainly from milk, dairy, eggs and white fish. Salt in the UK is rarely iodised, so people who avoid dairy and fish, including many vegans, can fall short. Getting enough matters most before and during pregnancy and breastfeeding.

A modest supplement (around 100 to 150 µg) is a sensible way to cover intake for people with low-iodine diets. There is no benefit to taking large amounts, and both too little and too much can upset thyroid function.

Seaweed and kelp products vary widely in iodine content, and some give far more than is needed.

Typical dose: Adults need about 140 µg a day from all sources (NRV on labels: 150 µg). Supplements usually give 75 to 150 µg.

Safety: The NHS advises that 0.5 mg (500 µg) a day or less from supplements is unlikely to cause harm; EFSA's adult upper level from all sources is 600 µg a day. Higher intakes can disturb thyroid function. Anyone with a thyroid condition, or taking thyroid medicine, should speak to their GP before taking iodine.

Research we looked at:
NHS. Others: vitamins and minerals (iodine). nhs.uk/conditions/vitamins-and-minerals/others
British Dietetic Association. Iodine: food fact sheet. bda.uk.com
EFSA NDA Panel. Scientific opinion on dietary reference values for iodine. EFSA Journal 2014;12(5):3660.

Cost per daily dose lets you compare packs of different sizes fairly.Worked out from our current prices.