Drusila Manyura is a first year IEN nursing student with a great interest in exploring diverse opportunities and public health nurses’ critical role of promoting healthier communities.
University life can have its challenges, from academic pressures to balancing part-time work and social commitments. Being a mom of two, a wife and a full-time student, I used to forget about my own health. Most days, I’d grab whatever was quick to eat and keep going. Eventually, I started feeling constantly tired, and that’s when I realized I wasn’t getting the nutrients my body needed. Since incorporating supplements into my routine, I’ve felt more energized and balanced. It’s been a reminder that my health matters too.
While a balanced diet remains the best approach to maintaining health, supplements can fill nutritional gaps and support brain power, energy levels and your immune system.
A student’s guide to common vitamins and supplements
Vitamins and supplements can be helpful but taking more than your body needs can do more harm than good. Some vitamins and minerals can build up in your system and cause side effects if you're not careful. Check out some common ones below, as well as their benefits and potential risks.
Omega-3 fatty acids (fish oil)
Benefits: May support brain function, memory and stress management. Omega-3s have anti-inflammatory properties that can also aid in heart health.
Risks: It can cause mild digestive issues like nausea or diarrhea. Some fish oil supplements may contain contaminants like mercury if not properly purified.
Vitamin D
Benefits: Essential for bone health, immune function and mental well-being, especially during the winter months when sunlight exposure is limited.
Risks: Excessive intake can lead to toxicity, causing symptoms like nausea, kidney issues and calcium buildup in the blood.
B vitamins
Benefits: Help with energy production, memory and brain function. B12 in particular is essential for nerve function and for producing red blood cells.
Risks: High doses of specific B vitamins, such as B6, can cause nerve damage over time. Excessive B3 (niacin) intake may lead to flushed skin and liver toxicity.
Magnesium
Benefits: Magnesium plays a role in muscle relaxation, sleep quality and stress management. It can also help reduce muscle cramps and improve heart health.
Risks: Overconsumption can cause digestive discomfort, diarrhea and, in rare cases, irregular heartbeat or low blood pressure.
It’s recommended to get a health check-up before starting anything new, so you know what your body needs (and what it doesn’t). Visit our primary care webpage to explore your options.
Natural ways to boost your health
Vitamins and supplements might be popular, but they’re not the only way to feel your best! There are everyday habits that can make a difference, too, like a lifestyle that includes:
- regular physical activity;
- sufficient sleep;
- mental well-being; and
- staying hydrated.
A balanced diet with whole foods also provides essential nutrients naturally, for example, fruits, vegetables, lean proteins and whole grains.
Supplements= support, not a shortcut or replacement
Vitamins and supplements are meant to complement, not replace, a healthy lifestyle. They can help fill nutritional gaps, but they’re not a substitute for a balanced diet, quality sleep or physical activity — all of which play a vital role in your overall well-being. A balanced approach to health, like incorporating good dietary habits and self-care, can contribute to better academic and personal performance.
Check out York's nutrition webpage for tips, recipes and more!
Prioritizing your well-being isn’t just smart; it’s essential to thriving in both your student life and beyond!