Home > Health Tips > Here are 5 Essential Vitamins & Minerals that are actually good for your health

Here are 5 Essential Vitamins & Minerals that are actually good for your health

...and why you need them!


why do I need vitamin d

1. Vitamin D

One of the major functions of vitamin D, and the function most people are familiar with, is to stimulate calcium absorption. This is very important in bone development and remodeling. Vitamin D’s other primary function is to enhance your immune response by promoting activity of macrophages (white blood cells that fight infection)

Deficiency of vitamin D is becoming more common in Australia and can significantly increase the risk of fractures, autoimmune disease, some cancers and high blood pressure just to name a few!

Most vitamin D is produced by your body via sun exposure. Unfortunately sun exposure carries its own set of risks. Taking vitamin D capsules is a great way to ensure your bones stay healthy and your immunity is strong without risking overexposure to harmful UV rays.

Why do I need zinc?.png

2. Zinc

Zinc plays an important role in all human living cells as it is a cellular ‘building block’ and is required for the building of all new tissues. It especially important in immune function and the production of cells that fight infection. Zinc also helps with nerve function and the processes involved in reproduction.

Deficiency of zinc can cause impaired wound healing, slowed growth and development, chronic diarrhoea, hair loss, low birth weight and many more health problems

There are no bodily stores of zinc so daily intake is necessary to ensure optimal levels are reached. Foods that are high in zinc include beef, pork, seafood, legumes, nuts, spinach and mushrooms. Supplementation is not always necessary, but is certainly very safe if your dietary zinc intake is low.

Where can I get vitamin B12.jpg

3. Vitamin B12

Viamin B12 affects cell growth and replication, is involved in the production of red blood cells (which deliver oxygen to your tissues) and contributes to the development of the protective sheath around nerves.

A person suffering from vitamin B12 deficiency may suffer from psychological disturbances such as depression and dementia, vascular disease and neurological problems such as damage to nerves, loss of the myelin sheath and tingling, prickling or burning skin.

B12 supplementation is especially important in the elderly, as they do not absorb the nutrient as well, and vegetarians, as plants do not contain vitamin B­12. If you fall in to one of these categories or are experiencing the symptoms mentioned above then vitamin B12 may be right for you!

Iron Rich Foods That You Should Eat

4. Iron

As mentioned above, the primary function of red blood cells is to deliver oxygen to your tissues. Iron is the mineral that facilitates this oxygen transport and so is very important.

Deficiency affects a lot of bodily systems, as all tissues require oxygen for normal function. Symptoms of iron deficiency include fatigue, increased susceptibility of infection, brittle hair, pale-coloured nail beds, muscle weakness and memory loss.

Most dietary iron sources are from animals and so vegetarians should be careful to ensure their iron intake is optimal. Some vegetarian sources of iron include green, leafy vegetables (like spinach) and tofu. Supplementation is a great way to ensure that your iron levels do not dip

5. Folic acid

Folic acid is essential in synthesising and repairing DNA, as well as red blood cell production. Your body also depends on folic acid to utilise the B12 you absorb.

Deficiency can lead to weight loss, headache, nausea, nerve damage and diarrhoea

Good dietary sources of folic acid are mushrooms, legumes, green leafy vegetables, citrus fruits and organ meats. These sources are generally enough for people with a health diet, however in pregnancy and preconception it is important for women to supplement their diet with folic acid to decrease the risk of serious birth defects of the spinal cord such as spina bifida

These are just 5 of a myriad of vitamins and minerals that help you to be at your best every day. If you think any of these, or any others, may help you then speak to your healthcare professional today! With good diet, exercise, and a helping hand every now and again it is easy to live a long, happy and healthy life!

CHC Pharmacist Max


Max Timmins


CHC Pharmacy - "where you always speak to a pharmacist"


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