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Essential Vitamins and Minerals to Take During College

This article is written by a student writer from the Her Campus at PSU chapter.

Many college students don’t get enough sleep or eat the best food, and while we’re at it, many of us drink alcohol often. As a result, we’re not getting all of the nutrients we need to look and feel our absolute best, which is why vitamins and minerals are so important for college students. Although you should always contact your doctor before taking any vitamins or supplements, here are some examples of everyday basic vitamins, as well as specialty supplements that you can supplement into your diet, to help you feel your best:


1. Multi-Vitamins

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According to a study done at Oregon State University with 582 college students (a majority of them freshmen) in 2011, college students ate less than five fruit and vegetables a week. In addition, many of the calories we’re consuming within one day are derived from fat. Although making an effort to eat healthier foods would be the best option, this is not always easy during college, making a multi-vitamin the best way to cover all the bases.

2. Calcium

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If you guzzle several glasses of milk or eat cheese and ice cream every day, then maybe you don’t need a calcium supplement. However, an increasing amount of researchers are finding that young adults are lacking in this bone-building supplement.

3. Fish Oil

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Compared to other places in the world, the United States is low in omega-3 fatty acids that are found in fish oil and oily fish such as salmon, tuna and mackerel. Fish is not a common part of the average college student’s diet. However, fish oil can help with keeping your heart, brain, eyes, nervous system, kidneys and liver healthy, which is definitely worth the fishy taste it may leave in your mouth.

4. Vitamin D

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This one is especially important during the gloomy winter months. Known as the “sunshine vitamin,” this is extremely important for keeping your heart happy and uplifting your mood. Chances are, if you’re feeling really down in the dumps most days, you’re experiencing a Vitamin D deficiency.

5. Turmeric

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Although this yellow powder is the new health trend, it has been used in India for thousands of years as a spice and medicinal herb. If you struggle with bloating, digestion, or your weight, taking these brightly colored pills (or powder) can work as an anti-inflammatory and antioxidant powerhouse.


Hannah Bingham is a first-year student at Penn State University and staff writer for Her Campus at Penn State. Hannah is majoring in print journalism and is expected to graduate May of 2021. If you see her on campus she will most likely be holding Starbucks and planning her next outfit to post on her fashion Instagram which you can follow@pinkrosesbrowncurls or her personal @hannahh.bingham.
Allie Maniglia served as the Campus Correspondent for Her Campus at Penn State from 2017-2018. She majored in public relations with minors in international studies and communication arts and sciences. If she's not busy writing away, you can find her planning her next adventure (probably back to the U.K.), feeding an unhealthy addiction to HGTV or watching dog videos on YouTube.