Is your kitchen full of fast-food leftovers and frozen Trader Joe’s meals? You’re not alone — but are vitamins the fix? With influencers pushing supplements left and right, it’s hard to tell what’s worth your money. Some pills might help, but others are expensive placebos wrapped in pretty packaging. Before you buy into the wellness craze, here’s the real deal on vitamins, nutrition and what your body really needs.
Living off dino nuggets and Subway sandwiches might not give a busy college student the necessary nutrients they need. Supplementing your diet with vitamins and minerals can help boost your health and improve your energy. But with a plethora of types to choose from, how do you know which vitamins to turn to?
There are 13 essential vitamins: A, C, D, E, K and eight B vitamins. Each plays a special and vital role in the human body, like supporting the immune system, reproductive health, bone density, blood formation and more.
C and B vitamins are water-soluble, while A, D, E and K are fat-soluble, meaning they’re absorbed by the body differently. All vitamins, however, have a tolerable upper intake level, which is a maximum amount that’s healthy to consume for the average person.
“You’re more likely to reach or surpass a tolerable upper limit and have it be problematic for you with the fat-solubles because your body stores them,” said Michelina Witte, research scientist and lecturer at the University of Miami. “Whereas with your water-soluble vitamins, your body will excrete the excess.”
When taking vitamins, be sure to keep an eye on dosage levels. That said, it might not be necessary to supplement your diet with a pill.
Whole-Foods Diet
“If you’re eating a diet that’s centered around whole foods — mostly plants — you’re going to get all of those phytonutrients, the fiber, and all of the good stuff that your body and your digestive tract really craves,” said Witte. “And you’re not going to have to worry so much about taking a supplement.”
Eating a whole-foods based diet can seem daunting, and even pricey, at first. With the right approaches, eating a vitamin-rich diet isn’t too complicated.
“Students can eat healthy on a budget by focusing on nutrient-rich, affordable staples like eggs, beans, lentils, oats, and frozen fruits and vegetables,” said Jessica Basil, registered nurse and assistant director of Student Health & Wellbeing. “Meal planning and buying discounted produce will help save money and provide meals that are packed with essential vitamins.”
That said, many people can still benefit by adding a vitamin supplement to their daily regimen, like those with dietary restrictions or those who live in cold climates, according to Basil.
“College students commonly lack B12, iron, and omega-3s,” said Basil, including minerals in the list of common deficiencies. “For University of Miami students, a vitamin D supplement may not be needed due to ample sun exposure.”
Take that as your sign to soak up the sun and get a tan — with sunscreen, of course.
Vitamin B12
As Basil mentioned, vitamin B12 is a common deficiency among the population. B12 is found naturally in soil. n the cavemen ages, humans got B12 from food grown in nutrient-rich dirt. However, with streamlined farming practices that clean produce, we are missing B12 in its natural form.
“B12 is really, truly the only of all vitamins that I ever recommend people look at. And it’s not even a mega dose; it’s like 2.25 mcg daily,” said Witte. “We don’t have a reliable source in our food supply.”
Beyond B12, it can be hard to determine which vitamin supplements are right for your specific body.
“Don’t just go buying supplements because you heard some influencer say it’s a good thing for X, Y and Z,” said Witte. “Go to your doctor, get a blood panel done, and get a snapshot of what you look like right now inside, and that will tell you what you truly need.”
Blood panels are a great tool for navigating supplements. Instead of wasting money on pills and potions on the shelf, be certain of what your body craves. ven after seeing deficiencies on a blood panel, supplements may not be necessary.
“If you are not meeting the mark for some [vitamins], you can always make some tweaks with your diet,” said Witte. “I always recommend first getting all of those things in the whole-plant form, because while being able to get those things in a quick pinch if you are low, is helpful, it’s not something we should rely on to get the nutrition that our bodies seek.”
Citrus fruits are your friend if you’re low in vitamin C. Low in B6? Turn to eggs and meat for a natural source.
Supplement Shopping
Not all supplements are made equal. With hundreds of vitamin brands and dosages lining the shelves, choosing the best bottle for you is important.
“My advice for navigating supplements is to look for products that are third-party certified,” said Basil. “It is also important to read the label and look for information about the ingredients. Be sure to avoid products with unrealistic claims, excessive dosages, or unnecessary additives like artificial coloring.”
Often, the prettiest bottles are some of the worst choices. Instead of supplying quality nutrients with minimal additives and processing, those brands rely on marketing and visual advertising to sell products.
Ever seen Bloom Nutrition on your TikTok For You page from an influencer with the perfect ab lines? Yeah — maybe steer clear.
According to Witte, health halos are another red flag. Health halos are a psychological tactic where one good quality advertised on the product outshines a bunch of negative ones.
For example, acaí bowls are often seen as a superfood, but many are packed with added sugar from toppings like granola and sweetened coconut. Smoothie King’s Acaí Cocoa Haze bowl contains 53g added sugar, and Playa Bowls’ Pura Vida bowl has 40g.
“Organic,” “sugar-free,” and “low-fat” are all health halo buzzwords used to trick consumers into thinking a product is overall nutritious.
“The way I see it, the more a product is trying to sell you on its health benefits, the more skeptical you should be,” said Witte.
At the end of the day, supplements can be useful, but they shouldn’t replace a well-rounded diet. Instead of turning to trendy pills and powders, students should focus on whole foods and consult a healthcare provider before adding supplements to their routine.
The Essential Vitamins
Water-Soluble
- B1 (Thiamine): Thiamine helps convert carbohydrates into energy and supports nerve function. It’s essential for a healthy heart and a sharp brain.
- Meats, fish, whole grains
- B2 (Riboflavin): Riboflavin plays a key role in energy production and metabolism. It also supports healthy skin, vision and acts as an antioxidant.
- Beef liver, meats, dairy
- B3 (Niacin): Niacin is important for energy production, DNA repair and maintaining healthy skin. It also helps regulate cholesterol levels.
- Lean meats, poultry, eggs, legumes
- B5 (Pantothenic Acid): Pantothenic acid synthesizes coenzyme A, which is essential for fatty acid metabolism and energy production. It also aids in hormone and neurotransmitter synthesis.
- Veggies, meat, eggs
- B6 (Pyridoxine): Pyridoxine is crucial for amino acid metabolism, neurotransmitter production and red blood cell formation. It also plays a role in mood regulation and immune function.
- Salmon, beef, eggs
- B7 (Biotin): Biotin, the beauty B vitamin, supports healthy hair, skin and nails. It is also vital for the metabolism of basic macronutrients.
- Eggs, nuts, legumes
- B9 (Folate/Folic Acid): Folate is essential for DNA synthesis, cell growth and red blood cell formation. It is especially important for women during menstruation and pregnancy.
- Leafy green veggies, citrus fruits, legumes
- B12 (Cobalamin): Cobalamin is necessary for red blood cell production, nerve function and DNA synthesis. For folks with anemia, this is your goldmine.
- Animal products, nutritional yeast, supplements
- C: Vitamin C is a powerful antioxidant that boosts the immune system, promotes collagen production for skin and tissue health, aids in iron absorption and supports wound healing.
- Chili peppers, guavas, fruits
Fat-Soluble
- A: This vitamin keeps your eyesight sharp, your skin healthy and your immune system strong. It even helps you see in low light — your body’s built-in night vision.
- Leafy greens, orange/yellow veggies and fruits
- D: Nicknamed the “sunshine vitamin,” vitamin D helps your body absorb calcium for strong bones and teeth. Plus, it supports your immune system and even boosts your mood.
- Sunlight, fatty fish, eggs
- E: Vitamin E is the body’s personal bodyguard — defending your cells from damage, keeping your skin and hair glowing and supporting a strong immune system.
- Nuts, seeds, avocados
- K: Known for its role in blood clotting, vitamin K prevents excessive bleeding and helps regulate calcium for strong bones.
- Leafy greens, eggs, soybeans
words, photo&design_lizzie kristal.
This article was published in Distraction’s Spring 2025 print issue.
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