7 Essential Nutrients You Can Boost With A Healthy Diet
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In the quest for optimal well-being, we often turn to diet and exercise as the primary drivers of a healthy lifestyle. And rightly so! A balanced diet provides us with essential nutrients, while regular exercise keeps our bodies fit and active. However, there are times when our bodies require an extra boost to maintain overall health and vitality. This is where natural supplements come into play, bridging the gap between what we consume and what our bodies truly need. Let us delve into the top seven nutrients, explaining their importance and why they are sometimes needed more in our food intake.

Omega-3 Fatty Acids:

Omega-3 fatty acids are a group of polyunsaturated fats that play a vital role in supporting our overall well-being. These essential fats are not produced by our bodies, so we rely on external sources to fulfil our omega-3 requirements. While they can be found in certain foods such as fatty fish, flaxseeds, and walnuts, it's often challenging to consume enough to meet our body's needs through diet alone. Omega-3 supplements, such as fish oil capsules, provide a convenient and reliable way to ensure an adequate intake of these crucial nutrients. They are known to promote brain health, reduce inflammation, support heart health, and even aid in managing depression and anxiety.

Vitamin D:

Often referred to as the "sunshine vitamin," vitamin D is unique in that our bodies can synthesise it when our skin is exposed to sunlight. However, many people, especially those living in areas with limited sunlight or those who spend most of their time indoors, don't get enough of this vital nutrient. Vitamin D is crucial for our bodies to absorb calcium, promoting healthy bone development and maintenance. It also plays a role in supporting our immune system and regulating mood. While some foods like fatty fish, egg yolks, and fortified dairy products contain vitamin D.


Magnesium is an essential mineral involved in numerous biochemical reactions in our bodies. It plays a crucial role in energy production, muscle function, nerve transmission, and maintaining a healthy heart rhythm. While magnesium can be found in foods such as leafy greens, nuts, and whole grains, modern farming practices and poor dietary choices have led to a decrease in magnesium content in our foods. As a result, many people have inadequate magnesium levels, which can contribute to various health issues. 


Probiotics are live bacteria and yeasts that provide numerous health benefits, particularly for our digestive system. These beneficial microorganisms help maintain a healthy balance of gut bacteria, which is crucial for proper digestion, nutrient absorption, and overall immune function. While probiotics can be obtained through certain fermented foods like yoghurt, kefir, and sauerkraut, consuming a moderated amount can make a significant impact on our gut health. Additionally, factors such as antibiotic use, stress, and a poor diet can disrupt the balance of gut bacteria. 

Vitamin B12:

Vitamin B12, also known as cobalamin, is an essential nutrient required for the formation of red blood cells, DNA synthesis, and neurological function. It is primarily found in animal-based foods like meat, fish, dairy, and eggs. This poses a challenge for individuals following plant-based diets, as it can be difficult to obtain sufficient vitamin B12, however, plant milks, fortified cereals and tempeh are all excellent sources of vegan B12. Deficiencies in vitamin B12 can lead to anaemia, fatigue, nerve damage, and cognitive impairment. 


Calcium is a crucial mineral for maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. While dairy products, leafy greens, and fortified foods are good dietary sources of calcium, some individuals, such as those with lactose intolerance or certain dietary restrictions, may struggle to meet their daily calcium requirements but soybeans and lentils offer excellent sources of plant-based calcium. It is important to note that calcium absorption is enhanced when taken with vitamin D, emphasising the importance of a balanced approach to supplementation.


Iron is an essential mineral that plays a critical role in transporting oxygen throughout our bodies. It is a key component of haemoglobin, the protein in red blood cells that carries oxygen from our lungs to all tissues and organs. Iron is also necessary for energy production and the proper functioning of our immune system. While iron can be obtained through foods such as red meat, poultry, fish, beans, and leafy greens, some individuals, such as pregnant women or those with certain medical conditions, may require additional iron supplementation to maintain optimal levels. Iron deficiency anaemia can lead to fatigue, weakness, and impaired immune function, making supplementation necessary in certain cases.

While it is important to prioritise a nutrient-rich diet as the primary source of essential vitamins and minerals, these seven supplements can fill in the gaps and provide crucial support for overall well-being. Whether it's due to dietary restrictions, inadequate nutrient content in our foods, or specific health conditions, these supplements can help ensure that our bodies receive the nutrients they need to function optimally. However, it's essential to consult with a healthcare professional before starting any supplementation regimen to determine the appropriate dosage and suitability for individual needs.