Omega-3 fatty acids are essential for our overall health... but our body doesn’t make them. Instead, we need to get omega-3s from food and/or supplements.

Omega-3s come in different forms: ALA (found in walnuts, flaxseeds and rapeseed oil), EPA and DHA (found in fish and algae).

We should aim to consume two portions of fish per week, one of which should be oily, e.g sardines, mackerel or salmon.

Learn more about omega-3 with our ultimate guide.

Vitamin D helps to regulate the amount of calcium and phosphate in the body, both of which are needed to support our bones and muscles. When we have a lack of Vitamin D, this can lead to bone pain.

Currently, the Scientific Advisory Committee on Nutrition (SACN) recommends that everyone needs vitamin D equivalent to an average daily intake of 10 micrograms per day, all year!

Vitamin D supplements are commonly available in capsules, soft gels, tablets and liquid forms.

There is some evidence that Vitamin K may be important for bone support because it is involved in bone and cartilage formation.

Vitamin K is also important for blood clotting and wound healing. Good sources of Vitamin K include kale, spinach, broccoli and eggs, but it's also available in capsules, soft gels and liquid form.