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Vitamins to help you feel healthy and well

In an ideal world, you’d get all of the vitamins and minerals your body needs through good nutrition alone. In this same ideal world, you’d also get enough quality sleep every night, adequate sun and fresh air, you’d move your body every day, and never experience any stress.

Of course, we all know that this isn’t quite how real life works, and the never-ending to-do list and day-to-day stressors of modern life can get in the way.

If you’re feeling a bit off, it may be due to a vitamin deficiency. If you visit your GP, they can talk to you about your symptoms and test you for any deficiencies through a blood test. Sometimes, a deficiency could be occurring due to a medical condition, and your doctor will talk to you about how to treat it.

A deficiency could also be caused by getting a lack of nutrients in your diet, particularly if you exclude certain foods from your diet.

Here are some of the important vitamins and minerals your body needs to feel healthy and well, plus how to get them.

Vitamin C

Vitamin C is important for a healthy immune system, which is why it’s one of the first things people reach for when they have a cold. Get vitamin C in kiwi fruit, brussel sprouts, oranges, strawberries, capsicums, blackcurrants, broccoli and potatoes.

Vitamin D

Vitamin D is important for immune health, heart health and bone health, and one of the best ways to get it is from spending time in the sun. You can also get it from consuming eggs, fish, and some dairy products.


To keep your bones and teeth strong and healthy, you need calcium, but this nutrient also plays other roles like helping your blood to clot, and regulating muscle contractions. You may already know that calcium is found in dairy products like milk, cheese, and yoghurt, but you can also get it in tofu, green leafy vegetables, bread, nuts, and fish with bones, like sardines.


Zinc supports healthy brain function, your hormones, and healthy skin. Find it in meat, eggs, seafood, and legumes.

Vitamin E

This vitamin is an antioxidant that supports your immune system and helps keep your skin healthy. You’ll find it in nuts and seeds, wheatgerm, vegetable oils, and green leafy vegetables.

If you’re deficient in a vitamin or mineral and need a bit of a boost, you can also try a supplement. Chat to your GP or pharmacist about the best option for you.

You may also be interested in the following:

Multivitamins for the whole family
The everyday vitamins your body needs


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.