5 Vitamins and Minerals for Optimal Health

by CamilaGriffin 4476 views Supplements

5 Vitamins and Minerals for Optimal Health

Have you ever wondered what vitamins and minerals you need to achieve greatness? Your body needs a combination of it to perform to its best, and having the right number is essential to function the body to optimal performance.

Here are the five most important ones that I have picked, but keep in mind that there are many other vitamins and minerals that you need in the body to support overall health.

For optimal health, the body needs a variety of minerals and vitamins, which can be consumed through a healthy and balanced diet. However, sometimes you might get deficient in specific vitamins and minerals, and that’s where supplementing with the right product can help you to increase that number in the body.

Vitamins & Minerals

Vitamins are organic compounds that are used in our bodies in tiny amounts for various metabolic processes. Supplementation of vitamins and minerals should not replace a balanced diet. And to ensure you are on the right track you should always talk to your doctor or nutritionist.

There’s no miracle pill when it comes to supplementation. You need to put in the hard work to see the benefits, and this includes using vitamins and minerals supplements. If you want to see the benefits of taking this type of product, you need to make sure you are following the right diet and exercise plan.

Here you will find the vitamins and minerals that you should have daily, which can help to support overall health. Whether you need to take a supplement, or you are consuming a healthy and balanced diet, having the right number of vitamins and minerals is essential for optimal health.  

Vitamin D

Vitamin D3 1000 by Herbs of Gold

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We all know that when we expose our skin to the sunlight, our bodies will naturally produce vitamin D. This vitamin is called the sunshine vitamin in the body, which is very important for bones, muscles and overall health.

This type of vitamin has many essential functions in the body, including the absorption of calcium and phosphorus for stronger bones. Vitamin D also helps the body to fight diseases as it facilitates normal immune system function.

Some studies have shown the usage of vitamin D can help with weight loss. This is due to the combination of extra calcium and vitamin D, which, when combined, may help to suppress appetite.

Vitamin D can also be found in some foods, including salmon, sardines, egg yolk, prawns, and fortified dairy products and cereals. It can be hard to get enough vitamin D each day, whether it’s from sun exposure or foods, taking a supplement might help to increase depleted vitamin D in the body. The only way to know if you are deficient is through a blood test.  

Vitamin B complex

B Vitamins play an important role in maintaining good health and well-being. This is because vitamin B is the building block of a healthy body, it impacts energy levels, brain function and cell metabolism.

Most people will get enough B vitamins by eating a balanced diet. Some of the foods you can find vitamin B are dairy, eggs, red meat and chicken, fish, whole grains and cereals, nuts and seeds and dark green vegetables.

Unfortunately, most of these vitamins can’t be stored in the body, and they must be consumed regularly through a balanced diet. To know if you are deficient you will need to see your doctor or a dietitian.

B-Complex Advanced by Fusion

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Vitamin C

Ester C+ Probiotics by Nutralife

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It’s an important antioxidant and cannot be produced by the body. Vitamin C can be found in various fruit and vegetables including citrus fruits, berries, blackcurrants, kiwifruit, broccoli, sprouts and capsicums.

Taking a vitamin C supplement may help when you have a deficiency, or you can’t get it from a balanced diet. Vitamin C is important for keeping skin, bones and connective tissue healthy, preventing infections, absorbing iron from foods and helping wounds heal.

Because vitamin C is a powerful antioxidant, it will help to strengthen your body’s natural defences. If you struggle to get enough vitamin C from your diet, supplementing is a great and simple way to boost this important vitamin.


It’s the fourth most abundant mineral in the body, and it plays many vital roles in the human body. Magnesium is found in the bones, muscles, fluids and soft tissues. It’s involved in more than 600 reactions including energy creation, protein formation, gene maintenance muscle movement and nervous system regulation.

You can find magnesium in foods such as pumpkin seeds, spinach, dark chocolate, black beans and quinoa, to name a few.

To maintain good health, magnesium is crucial for the human body. Whether you get it from your balanced diet or supplementation, magnesium is very important.

Magnesium Citrate by Imuni

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Zinc Immune by Pillar Performance 

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It’s a mineral that is essential for many of the body’s functions and systems including the immune system, wound healing, thyroid function and blood clotting.

This mineral is the second most abundant mineral in the body just after iron, and it’s present in every cell. Zinc cannot be produced by the body or stored, so you must supply it through a healthy and balanced diet or supplementation.

Zinc will also support healthy growth and development during pregnancy, childhood and adolescence. You can find zinc in many foods such as nuts, red meat, chicken, beans and seafood. You will get enough zinc when you eat a balanced diet.

Final Notes

Your body requires vitamins and minerals to function correctly, and having a healthy and balanced diet is essential for overall health. Supplementation with vitamins and minerals can be ideal for people that are deficient and need to get more into their bodies. Without these important vitamins and minerals, your body will not function to its optimal performance. Talk to your doctor, dietitian or nutritionist to know if you need supplementation or if you need to change your eating habits.

Multi Max (Womens) by Genetix Nutrition

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Multi Vitamin (Executive Stress Formula by BSC

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Multi MAx (Mens) by Genetix Nutrition

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Health & Fitness Writer

I am a journalist/writer who loves the health and fitness industry. I graduated from the University of Queensland in 2008, and I have been involved in the fitness and health industry for many years. I have taught Body Pump in the past and competed at WBFF. I love writing and researching about nutrition and supplements. In my spare time, you'll find me at the beach.

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