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6 articles in Vitamins

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Vitamins7 min read

Do you need a multivitamin in New Zealand? A gap-first guide

Most healthy New Zealand adults eating a varied diet do not need a multivitamin “just in case.” Health New Zealand says supplements do not compensate for a poor diet and are usually a worse use of money than nutritious food unless a healthcare provider identifies a reason. Specific nutrients can be appropriate in defined situations, such as folic acid and iodine around pregnancy, B12 for vegan diets, vitamin D for higher-risk people, or iron after testing. A broad formula is not automatically the right tool.

Vitamins6 min read

Folic acid before and during pregnancy in New Zealand

Health New Zealand recommends a 0.8 mg (800 microgram) folic-acid tablet each day for people at low risk of a neural-tube-defect-affected pregnancy, starting at least four weeks before conception and continuing through the first 12 weeks of pregnancy. Some people need a prescribed 5 mg tablet because of their history, medicines or medical conditions. Ask a midwife, doctor or nurse practitioner which pathway applies; do not choose the high dose yourself.

Vitamins5 min read

Greens powders: what they can and cannot replace

A greens powder is not a serving-for-serving replacement for vegetables and fruit. It may provide selected vitamins, minerals or plant ingredients in a convenient drink, but usually contains much less food mass and fibre, and it cannot recreate the variety of a meal. Start by identifying the problem, whether it is travel, taste, low intake or a diagnosed nutrient gap. Then check whether the exact label addresses it.

Vitamins6 min read

Vitamin B12 for vegans in New Zealand: food labels, supplements and testing

People eating a vegan diet need a reliable source of vitamin B12 from fortified food, a supplement, or both. Fruit, vegetables, grains, legumes and ordinary fermented foods do not reliably supply active B12. Health New Zealand advises daily B12-fortified foods and says a supplement may be needed when these are not eaten regularly. Pregnancy, breastfeeding, neurological symptoms or suspected malabsorption require prompt clinical advice.

Vitamins5 min read

Vitamin C and immune support: food, colds and what the evidence shows

Vitamin C is essential, and deficiency impairs health, but routine supplements do not stop most people catching a cold. In Cochrane trials, regular supplementation modestly shortened cold duration (about 8% in adults and 14% in children) without meaningfully reducing cold incidence in the general population. A subgroup exposed to brief extreme physical stress appeared to have fewer colds, but this does not establish a benefit for ordinary gym training.

Vitamins8 min read

Vitamin D in New Zealand winter: who may need a supplement?

Most New Zealand adults should not assume they need a vitamin D supplement every winter. Start with your risk factors: where you live, how much time you spend outside, skin colour, clothing, medicines and health conditions. Health New Zealand identifies people with little sun exposure, naturally very dark skin, extensive skin covering, some absorption problems and some people in the South Island as having greater risk of low vitamin D. A clinician can decide whether advice, supplementation or testing fits your situation.

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