How to prevent vitamin and mineral deficiencies 

Published July 24, 2023

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Having a balanced and adequate intake of vitamins and minerals is crucial for maintaining good health.1 However, with the fast pace of modern life, it’s easy to neglect our nutritional needs, which may lead to deficiencies in one or more essential nutrients. In this blog post, we’ll explore why maintaining the right amounts of vitamins and minerals is important, how deficiencies can occur, and what steps you can take to prevent them.  

Why vitamins and minerals are important 

Vitamins and minerals play an important role in many of our body’s functions such as growth, development, and maintenance of tissues.2 These nutrients play a crucial role in maintaining our immune system, energy production, hormonal balance, bone health, and skin health, among other things.2 Consuming a balanced and varied diet that includes lots of fruits, vegetables, whole grains, lean protein, and healthy fats can ensure that we get the necessary amounts of vitamins and minerals.1 

How vitamin and mineral deficiencies occur 

Deficiencies in vitamins and minerals can happen due to various reasons, such as poor diet, malabsorption, digestive issues, a restrictive diet (such as vegans and vegetarians), pregnancy, breastfeeding, or lifestyle choices such as smoking or alcohol intake.3,4 For example, a diet that’s high in processed and fast food and low in fresh produce can deprive our bodies of necessary nutrients. Additionally, some medication can interfere with vitamin and mineral absorption, leading to deficiencies.5 

How to prevent vitamin and mineral deficiencies 

Consuming a balanced diet is the best way to avoid nutrient deficiencies. This means eating a variety of fruits, vegetables, whole grains, legumes, healthy fats, and lean proteins.1 By consuming a range of whole foods, we can ensure that we are getting adequate amounts of the essential vitamins and minerals that our body needs. In addition, you may like to consider taking supplements, such as a multivitamin or specific nutrient supplements, which can help ensure that we are meeting our daily requirements.5 Nature’s Own Bodyfuel Multivitamins are designed with specific combinations of vitamins, minerals, herbs and nutrients to support general health and wellbeing.  

Top 5 tips to make sure you’re getting enough vitamins and minerals 

  1. Eat a variety of fruits and vegetables that are rich in vitamins (especially vitamin C and A), minerals (such as potassium, magnesium, and calcium), and antioxidants.1 
  1. Add healthy fats such as olive oil, nuts, and seeds to your diet for better absorption of fat-soluble vitamins.1 
  1. Consume lean protein sources such as white-meat chicken, tofu, and fish to get essential micronutrients such as iron, zinc, and vitamin B12. 
  1. Limit processed and fast foods, as they are often low in nutrients and high in unhealthy ingredients. 
  1. Consider taking supplements if needed, but ask your healthcare provider before taking any, as some supplements can interfere with medication or cause unintended side effects. 

Common vitamin and mineral deficiencies 

While deficiencies in vitamins or minerals can occur for various reasons, some micronutrients are more prone to insufficiency than others. Here are some of the most common insufficiencies and their symptoms: 

Vitamin D5 

Sunlight exposure plays a crucial role in producing Vitamin D in the body. However, Australia’s sunscreen recommendations can also serve to inhibit vitamin D production. That’s why, despite what you may think by living in a sun-drenched country, Vitamin D deficiency is a concern among Australians.  Symptoms of its deficiency include poor bone health, bone pain, fatigue, and muscle weakness. 


Iron helps to transport oxygen to tissues in the body, enabling normal body function. Iron insufficiency can impact the health of red blood cells.


Calcium is vital for maintaining strong bones and teeth. Its deficiency can lead to osteoporosis, dental issues, and decreased bone density. 

If you suspect a nutrient deficiency, it is crucial to speak with a healthcare provider to determine the underlying cause and receive appropriate treatment. 

The Nature’s Own Range of Multivitamins 

The Nature’s Own range contains three different multivitamins, each formulated specifically for you to help support energy production & immune system function. Our Nature’s Own Bodyfuel Men’s Multivitamin also supports reproductive system health in males and helps relieve tiredness. With a comprehensive formula our Nature’s Own Bodyfuel Women’s Multivitamin also helps to support skin, hair and nail health, support collagen formation and relieve the symptoms of premenstrual tension (PMS). For those over the age of 50, our Nature’s Own Bodyfuel 50+ Years Multivitamin also helps to support bone health, wound healing and healthy teeth and gums.  

Maintaining adequate levels of essential vitamins and minerals is crucial for overall health and well-being. By eating nutrient-dense foods, supplementing wisely, and engaging in a healthy lifestyle, we can prevent vitamin and mineral deficiencies and promote optimal health. As an Aussie, it is important to be mindful of nutrient-poor food choices and lifestyle stressors and take action to ensure that we are obtaining the right vitamins and minerals we need to enjoy vibrant health. If in doubt, a healthcare provider can help to assess your nutrient status and guide you on the right path towards optimal wellness. 

Always read the label and follow the directions for use. 


Learn about which Nature's Own product may be appropriate for you.

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