A guide to nutrition for freshers

It doesn’t matter if this is your very first freshers or if it’s your final year; freshers flu is out there to catch everyone. Freshers flu can manifest itself in any number of ways depending on ‘what’s going around’ that year. This can be flu or cold-like symptoms, a cough, or just feeling rundown. This is why it’s important staying on top of your nutrition is more important than ever. We’ve put together this guide on freshers vitamin advice to help you kickstart your year!

Let’s be honest, when you’re out drinking pretty much every night of the week and eating a diet of Super Noodles and Oreos, your body might not thank you for it! 

Vitamins and supplements can be the helping hand you need when you might not be getting the most balanced diet. The good news is that supplementing the vitamins and minerals you’re missing from your diet will help fight off disease, improve your memory and brain function, and even boost your athletic ability.

Vitamin D

A lack of vitamin D can quickly weaken your immune system. The start of the semester may be full of sunshine, but the dark nights will quickly draw in. This lack of sunshine ultimately results in not meeting your recommended daily intake. Luckily, vitamin D is really easy to supplement with. Ensuring you stay on top of your intake will help you strengthen your immune system and fight off anything that comes your way.

Vitamin C

Another amazing vitamin that’s vital for boosting your immune system. A lack of vitamin C can make you more prone to illness. Most multivitamins will contain vitamin C helping you get your recommended dose. You can also get vitamin C from oranges, peppers, broccoli, and potatoes.


Ensuring you get enough Omega-3 is vital for the normal function and development of our brain. Omega-3 is used to preserve cell membrane health.

For student athletes, they may notice an improvement in muscle flexibility with an increased intake of omega-3. Omega-3 supplementation can contribute to lower peak heart rate, reduced resting heart rate, and reduced oxygen consumption during exercise. To find out more about vegan omega-3, click here.

Vitamin B12

This goes for all students, vegan or not. Trust us, we can tell you there’s not a lot of nutrition in Pot Noodles… B12 is a vital nutrient that helps keep your body’s blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Without B12, you may start to develop anaemia. This means your body does not have enough red blood cells to do the job. This can make you feel weak and tired.

The long term effect of B12 deficiency can cause damage to your nerves and can affect memory and thinking.


If you’re following a vegan, plant-based, or vegetarian diet while at University, you may develop an iron deficiency. Iron tends to be found in food like red meat, so when you cut that out, it can be hard to get your daily recommended amount through spinach. Plus, students aren’t exactly known for eating loads of spinach!

A lack of iron can lead to lack of hemoglobin in your red blood cells. Hemoglobin enables the red blood cells to carry oxygen around your body. With a lack of hemoglobin, potentially resulting in iron deficiency anaemia, it may leave you feeling lethargic and short of breath… and students are tired enough!

We hope our freshers vitamin advice is helpful. To help you kickstart your nutrition, check out our brand new Sugar-Free A-Z Raspberry Multivitamin. Perfect to give you the vitamins you miss out on when following a diet of noodles and alcohol!