What vitamins do I need to stay healthy

What vitamins do I need to stay healthy?

Our immune systems stand up to tons of stressful conditions all throughout the day, from extreme weather to lack of sleep and even infectious diseases.  Without the proper nutrition, our bodies can be compromised which can lead to problems like colds, sore throats, and fevers.

To help you stay healthy all year round, we’ve compiled a guide to various essential vitamins to include in your diet.  Naturally, we’ll also include other helpful resources pertaining to nutritionists, doctors, general physicians, fitness experts, and other similar topics.

Vitamins to Add to Your Diet

Vitamins to Add to Your Diet

Vitamin D

Vitamin D works to increase our calcium intake and reduce the likelihood of falling ill or suffering bone and back pain.  Ideally, you should be able to absorb enough of this vitamin by simply being exposed to sunlight for 15 minutes. 

Unfortunately due to our lifestyles, this isn’t always possible as roughly 70% of the average Kiwi’s day is spent at home indoors.  To remedy this problem, many pharmacies offer vitamin D capsules that can easily be consumed at any point in the day.

If you’re not keen on drinking capsules, going out for a jog or doing yoga in your yard can help you achieve the 15 minutes of sunlight that experts recommend for daily vitamin D absorption.


As an essential nutrient, magnesium must be consumed either through food or by drinking magnesium supplements.  This nutrient is important for our bone health and energy production, in addition, it also regulates muscle and nerve functions.

Due to a lack of awareness or diversity in their diet, many folks are magnesium deficient which leads to fatigue, sluggishness, and a loss of appetite.  To counter this, nutritionists suggest consuming more magnesium-rich foods such as spinach, soybeans, tofu, and nuts.


It’s no secret that calcium aids in keeping our bones and teeth strong and healthy, but what many folks don’t know is that over 60% of women in New Zealand are calcium deficient.  This ultimately leads to lower bone density, dry skin, and periodic muscle cramps

The best way to up calcium intake, aside from drinking milk, is to consume yogurt, fish, nuts, beans, and lentils. 


Iron is responsible for providing us with increased energy, better brain function, and healthy red blood cells.  Iron levels can be affected by various circumstances including menstrual cycles, pregnancy, and even puberty.

Iron deficiency can cause clammy hands, inflammation, and in severe cases, anemia which results in extreme lightheadedness.

Vitamin C

Vitamin C is commonly found in strawberries, tomatoes, broccoli, and of course, oranges.  This substance is a well-known immune booster and is involved in a wide number of bodily functions including collagen production, iron absorption, and wound healing.

Physicians recommend consuming 65 to 90 milligrams (mg) of vitamin C each day, but it isn’t uncommon for some folks to take as much as 1,000 mg to avoid getting sick when their immune system is weakened.

Now that you’re aware of what vitamins and minerals you should consume, we hope you’ll find it easier to maintain good health amidst the stress and challenges of your daily routine.