Irish people need to take vitamin and mineral supplements even if they eat plenty of fruit, vegetables and meat.

That's according to dietician Orla Walsh, who said people need to adjust their attitudes towards their diets. 

“I know people have probably heard time and time and time again if you’re eating a good diet, you don’t need to supplement,” she told The Pat Kenny Show. 

“That's simply not true.” 

Vitamin D

Ms Walsh said Irish people in particular need to supplement vitamin D. 

“Most people need to supplement vitamin D every day, around 15 micrograms,” she said. 

“They certainly need it between Halloween and Paddy’s Day [during cloudier weather] and kids would still need a vitamin D supplement every day.” 

A selection of mineral and vitamin supplements, including folic acid. Image: Ekaterina Minaeva / Alamy Stock Photo

Most Irish people likely know we need more vitamin D – but Irish women should be aware that they need folic acid. 

“If you can conceive a child, you need to take 400 micrograms of folic acid every day,” she said. 

“Folic acid is most important in the first 28 days [of a menstrual cycle]. 

“Because you don’t find out your pregnant for 28 days after at least and one in two pregnancies are unplanned, you need to be taking it all the time. 

Ms Walsh said extra folic acid is needed to prevent neural tube defects. 

Ms Walsh said the reason more people aren’t suffering from neural defects right now is likely because our parents’ diets - mostly "bacon and cabbage", according to host Pat Kenny - are considerably different from what we eat nowadays.

“Diets, in some ways, were better before because they were simpler,” Ms Walsh said. 

Irish bacon and cabbage with parsley sauce. Image: Simon Reddy / Alamy Stock Photo

Iodine is also a much-needed supplement in Ireland, as Ms Walsh said one in four adults are considered to be deficient. 

“It's important for a lot of things such as cognitive function,” she said. “But one of the ones it’s more famous for is thyroid function responsible for metabolism.” 

Omega three

Omega three is another essential supplement Irish people don’t get enough of, according to Ms Walsh. 

“Omega three is considered conditionally essential fats, which means our bodies can’t always make them in enough amounts,” she said. 

“It’s found in fish and Irish people aren’t eating much fish - on average we eat a bite a week. 

“If you’re not eating enough fish, you need the supplement.” 

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