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Vitamins for healthy adults

In an ideal world, each of us would get the vitamins and minerals that we need through our diets. Unfortunately, many of us struggle to consume the types and quantities of real foods to give us nutrients that we need to maintain optimum health.

A visit to your GP is always the best option if you suspect that you’re deficient in a particular nutrient. Your doctor may send you to get blood tests done that can show whether you’re getting enough nutrients to keep your body healthy. And when a deficiency is identified sometimes the important question is why there is a deficiency. An underlying health condition that can lead to deficiency might need to be corrected, rather than just taking a vitamin supplement.

A diet with lots of whole foods including fruits and vegetables is the best way to get all the different nutrients that we need. Some people are not able to get all of the vitamins and minerals that they need from food alone. For example, people who eat a vegan or vegetarian diet often struggle to get enough of the nutrients that are found in animal products like meat and eggs. People with food intolerances who exclude large groups of foods could become deficient. People with gut problems leading to poor absorption may be deficient. Deficiency comes in many shapes and sizes!

Vitamin D

One of the best ways to get this fat-soluble vitamin is by spending time in the sun, but it can also be found in eggs, fish, and some dairy products. Even if you don’t have a deficiency, many Australians are not reaching optimum levels of vitamin D. This is especially true for those of us who spend most of days inside, for example people who work in an office. Great for overall health and wellbeing, this vitamin is especially beneficial for immune health, bone health, and heart health.

Vitamin C

Most people are familiar with Vitamin C for its high antioxidant properties and its association with immune health. It’s a vitamin that’s found in many fruits and vegetables and is one of the most common vitamin supplements used by Australians. Used daily as a preventative measure, or at the first sign of symptoms, vitamin C is great for helping to reduce the length of a cold and is also excellent for overall health.

Vitamin E

Vitamin E is well-known for nourishing our skin and hair, however it has many other benefits too. Naturally found in nuts, seeds, and vegetables, Vitamin E can help to keep your heart, bones, and immune system healthy.


Zinc is found in meat, eggs, seafood, and legumes, but it can be difficult to get enough to keep our bodies healthy – especially for people who don’t include animal products in their diet. Zinc is important to keep our skin healthy, as well as for reproductive health, metabolic health and overall wellbeing.


Found in leafy greens, vegetables, and nuts, many adults in developed countries like Australia struggle to get enough magnesium to keep their bodies healthy. Magnesium is especially beneficial for active adults, as it can assist with delivering oxygen to our muscles and helping to repair them after exercise. It’s also an excellent supplement for people who experience high levels of stress.

If you’re unsure which vitamins you should be taking, speak to your Capital Chemist pharmacist or book an appointment with your GP.

You may also be interested in the following:

Multivitamins for the whole family
5 healthy recipes for the whole family
6 effects stress has on your body

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Acknowledgement of Country

Capital Chemist acknowledges the Traditional Custodians of the land on which we operate, live and gather as employees, and recognise their continuing connection to land, water and community. We pay respect to Elders past, present and emerging.