Essential Vitamins and Minerals to Pack for University Life

Heading to university is such an exciting time, but let’s be honest, it also comes with its own challenges such as unfamiliar environments, managing your time effectively, all while keeping yourself in good health. As you enter this new chapter, packing the right vitamins and minerals can make a big difference in how you feel and help you stay on top of your wellbeing. Here’s guide to the must-have vitamins and minerals to bring along as you start this new journey.

Vitamin C

Vitamin C is essential for a healthy immune system[1], which is important, especially when you're surrounded by the hustle and bustle of university life. It also helps with collagen production, which keeps your skin and teeth in great shape. While you can get Vitamin C from fruits, strawberries, and peppers, having a supplement handy can make it easy to make sure you're getting enough.

Vitamin D

Vitamin D is fabulous for keeping your bones strong and your immune system in check. Since you’ll likely be spending lots of time indoors and in classes, you might not get as much sun as you need. A Vitamin D supplement can help keep your levels up[2], especially during those darker months or if you’re in a spot with limited sunlight.

B Vitamins

B vitamins, such as B12, B6, and folate, are your go-to for boosting energy, keeping your brain sharp[3], and supporting red blood cell production. They help you stay alert and focused during those study sessions. While whole grains, meat, and leafy greens are also great sources, a B-complex supplement can make sure you’re getting a balanced dose.

Magnesium

Magnesium is great for muscle function, boosting energy, and even helping with mood swings. University life can feel pretty stressful at times, so Magnesium can really help with relaxation and improving your sleep[4].

If you're tight on space, or tend to forget to take your vitamins regularly, an all-in-one A-Z vitamin might be just what you need. With this, you’re covering all your vitamin and mineral bases without the fuss of juggling multiple bottles. Plus, it’s a little easier to remember. This way, you can keep things simple and stay on top of your health, even with a busy university schedule.

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[1] Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.

[2] Di Molfetta IV, Bordoni L, Gabbianelli R, Sagratini G, Alessandroni L. Vitamin D and Its Role on the Fatigue Mitigation: A Narrative Review. Nutrients. 2024 Jan 10;16(2):221. doi: 10.3390/nu16020221. PMID: 38257114; PMCID: PMC10818509.

[3] Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.

[4] Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.