Which Vitamins and Minerals are Hard to Get from Your Food.

Even with the best intentions and a colourful plate, getting every vitamin and mineral your body needs from food alone can be tricky. Between busy schedules, picky eating habits, and soil depletion (yes, our veggies don’t pack quite the same punch as they used to), it’s no wonder many people fall short on a few key nutrients.

Let’s look at some of the most common “hard-to-get” vitamins and minerals - and why supplements, especially tasty gummies, can make a real difference.

Vitamin D - The Sunshine Vitamin.
Vitamin D helps your body absorb calcium and supports mood and immunity. But here’s the catch: it’s tough to get enough from food. Only a few foods naturally contain it - think fatty fish and egg yolks - and even fortified milk may not provide enough.   To make matters worse, most of us spend our days indoors or live in places where sunlight (the best natural source) is limited for much of the year. 

Tip:  Get outdoors when you can, to absorb whatever sunlight the day offers, but a vitamin D supplement can help fill the gap and keep your levels steady, especially during darker months.

Vitamin B12 - The Energy Booster.
B12 is crucial for energy, nerve health, and red blood cell formation. It’s found mostly in animal-based foods like meat, eggs, and dairy, which means vegetarians and vegans are often at risk for low intake.   Even some meat-eaters may struggle to absorb it properly as they get older. A supplement can be a simple fix - and a B12 gummy makes it easy to remember your daily boost.

Tip:  Check out Nutritional Yeast as this is often fortified with B12 and this can be sprinkled on food as a seasoning.

Iron - Essential but Elusive.
Iron carries oxygen in your blood, yet it’s one of the most common nutrient deficiencies worldwide. While poultry, fish and meat are great sources of Heme iron, plant-based iron (from beans, grains and leafy greens) is Non-Heme which is absorbed less efficiently.
 
Tip:  Combine plant-based iron sources with Vitamin C-rich foods at the same meal.

Magnesium - The Quiet Workhorse.
Magnesium supports muscle function, sleep, and stress regulation - but it’s often missing from modern diets. Processed foods strip it away, and even healthy eaters may not get enough from nuts, leafy greens, and whole grains alone.

Tip:  Eat more legumes…particularly black beans and lentils…also, and you don’t hear this often, check out dark chocolate - but it has to be 70-85% cocoa!  

Omega-3 Fatty Acids - Brain and Heart Support.
These healthy fats are essential for brain and heart health, but if you don’t eat fatty fish such as salmon, several times a week, you’re likely falling short. Plant-based eaters, in particular, may need extra help meeting their omega-3 needs.

Tip:  Pack more flaxseeds, chia seeds and walnuts into your diet and consider adding a supplement too.

Bottom Line

Even if you eat well, a few nutrients can still slip through the cracks. Supplements, especially gummies, help bridge that gap - turning good intentions into lasting habits for better energy, mood, and overall wellness.

As Victoria Young, Chief Commercial Officer for Nutriburst says “At Nutriburst, we believe every day deserves to be supported — not just with a few stand-out nutrients, but with a whole alphabet of essential vitamins and minerals your body actually needs. That’s why I’m so proud of our Health & Vitality Multivitamin gummies which include Vitamins A, B5,B6, B12 , D, E, Liposomal Vitamin C, Biotin, Zinc, Iodine..the list goes on…plus they’re vegan, sugar-free and taste so good you’ll look forward to taking them."

Supplements aren’t a replacement for a balanced diet, but they’re a smart safety net for modern life.