A healthy, balanced diet gives your body the energy and nutrients it needs to grow, repair and fight infection. In Australia, the Australian Dietary Guidelines recommend eating a variety of foods from five food groups every day. According to the Australian Bureau of Statistics, two nutrients many Australians run low on are vitamin D and iron. One in five adults (20.6%) has a vitamin D deficiency, and more than one in four females (26.8%) don’t get enough iron from their diet, compared with 8.2% of males. You can now check both at home with a simple finger-prick test.
What makes up a healthy diet?
The Australian Dietary Guidelines recommend enjoying a variety of foods from each of the five food groups:
- Vegetables and legumes/beans
- Fruit
- Grain (cereal) foods, mostly wholegrain or high-fibre
- Lean meats, poultry, fish, eggs, tofu, nuts and seeds
- Milk, yoghurt, cheese and/or alternatives, mostly reduced fat
You don’t need all five at every meal, but aim to cover them across the day. And drink plenty of water.
Vitamin D: why it matters in Australia
Vitamin D helps your body absorb calcium, which keeps your bones and muscles healthy. Most of it comes from sunlight on your skin. Healthdirect notes that most people can’t get enough from food alone.
Even in sunny Australia, low vitamin D is common. The Australian Bureau of Statistics’ latest National Health Measures Survey (2022–24) found that 1 in 5 adults (20.6%) had a vitamin D deficiency. Levels drop in winter, especially in the south-east. In the previous survey (2011–12), winter rates reached 49% in Victoria and the ACT, and 43% in Tasmania.
Who is more at risk of low vitamin D?
- People who spend most of their time indoors, including night-shift workers and people in aged care
- People with naturally dark skin
- People who cover most of their skin for work or cultural reasons
- Pregnant or breastfeeding women
- People with conditions that affect fat absorption, such as Crohn’s disease, or advanced kidney disease
- Anyone in southern states during winter
How to get vitamin D safely
Sun exposure has to be balanced against skin cancer risk. SunSmart advises:
- When the UV index is 3 or above, only a few minutes of sun are needed, so use sun protection.
- In winter, when UV is low in southern states, get active outdoors in the middle of the day with some skin exposed.
- Spending longer in the sun won’t raise your vitamin D levels further. It only adds skin damage.
A few foods, such as oily fish, eggs and fortified foods, contain small amounts of vitamin D. Talk to your doctor before taking a supplement.
Testing your vitamin D at home
Low vitamin D often has no symptoms, although some people notice tiredness, muscle weakness or mild bone pain. The 2San Vitamin D Rapid Test (ARTG 453185) is a finger-prick blood test with results in 10 minutes. You compare the test line with a colour card to see whether your vitamin D is deficient, insufficient, sufficient or possibly too high. In a clinical evaluation, it agreed with a reference test 94.4% of the time. The test aids in the diagnosis of vitamin D deficiency.
If your result is deficient, insufficient or too high, see your GP. They can confirm it with a lab blood test and advise on treatment.
Read the instructions for use | Buy at Blooms The Chemist
Iron: why it matters
Iron is needed to make haemoglobin, the part of red blood cells that carries oxygen around your body. It also supports energy, concentration and muscle strength. Your body can’t make iron, so it must come from your diet. Healthdirect describes iron deficiency as the most common nutritional disorder in the world.
Signs of low iron
Low iron can be easy to miss because it often just feels like tiredness. Signs include:
- Tiredness and weakness
- Shortness of breath or dizziness
- Poor concentration
- Pale skin
- Irritability
Who is more at risk of low iron?
- Women with heavy periods
- Pregnant and breastfeeding women
- Children and teenagers, especially girls
- People on vegetarian or vegan diets
- Regular blood donors
- People with coeliac disease or inflammatory bowel disease
How much iron do you need?
Group | Iron per day |
|---|---|
Men 19 and over | 8 mg |
Women 19–50 | 18 mg |
Women over 50 | 8 mg |
Pregnant women | 27 mg |
Source: Healthdirect
Iron-rich foods
- Easily absorbed (haem iron): beef, lamb, kangaroo, chicken, salmon, sardines and tuna. The darker the meat, the more iron it has.
- Plant sources (non-haem iron): legumes such as lentils and chickpeas, tofu, nuts and seeds, dark leafy greens, and iron-fortified bread and cereals.
Tip: Eat vitamin C-rich foods, such as citrus, capsicum or tomatoes, with iron-rich meals to help absorption. Have tea and coffee between meals rather than with them.
Testing your iron at home
The 2San Ferritin (Iron) Rapid Test (ARTG 453105) checks your ferritin, the iron stored in your body, with a finger-prick blood test and results in 5 minutes. Two lines mean your ferritin is normal (30 ng/mL or above). One line means it’s low and you may have iron deficiency. Compared with a laboratory ferritin test, it gave the same result 95% of the time.
Don’t test while you’re unwell, as illness and inflammation can affect ferritin levels. If your result is low, see your GP. Only a full iron studies blood test can confirm iron deficiency and find the cause.
Read the instructions for use | Buy at Blooms The Chemist, Amcal or Ramsay Pharmacy
Top tips for a healthy diet
- Fill half your plate with vegetables, and eat fruit every day.
- Choose wholegrains, such as wholemeal bread, brown rice and oats, for fibre.
- Include a protein food at each meal, such as lean meat, fish, eggs, tofu or legumes.
- Choose reduced-fat dairy or calcium-fortified alternatives.
- Limit foods high in saturated fat, added salt and added sugar.
- Drink plenty of water.
Frequently asked questions
Can I get enough vitamin D from food? Usually not. Most vitamin D comes from sunlight. A few foods, such as oily fish, eggs and fortified foods, contain small amounts.
How much sun do I need for vitamin D? When the UV index is 3 or above, only a few minutes. In winter in southern Australia, spend some time outdoors in the middle of the day. Always balance sun exposure with sun protection.
What’s the difference between ferritin and iron? Ferritin is the protein that stores iron in your body. A low ferritin level is often the first sign that your iron stores are running low.
How accurate are home vitamin D and ferritin tests? In clinical evaluations, the 2San Vitamin D Rapid Test agreed with a reference test 94.4% of the time, and the 2San Ferritin Rapid Test agreed with a laboratory test 95% of the time. They’re screening tests, so a low result should always be confirmed by your GP with a lab blood test.
How long do the tests take? The Vitamin D test takes 10 minutes and the Ferritin test 5 minutes. You can test at any time of day.
Should I take a supplement if my result is low? Talk to your doctor first. Too much iron or vitamin D can be harmful, and your doctor can recommend the right dose.
Where can I buy 2San vitamin D and ferritin tests in Australia? You can find 2San tests at Chemist Warehouse and pharmacies including Blooms The Chemist, Amcal, Discount Drug Stores, Ramsay Pharmacy and more. If your local pharmacy doesn’t have it in stock, just ask. They can usually order it in for you by the next day.
This article is general information only. It isn’t a substitute for advice from your doctor or other health professional.
Sources
- Eat for Health (Australian Government), The five food groups
- Australian Bureau of Statistics, National Health Measures Survey, 2022–24 (released March 2025)
- Australian Bureau of Statistics, Usual nutrient intakes, 2023 (released March 2026)
- Australian Bureau of Statistics, One in four adults are vitamin D deficient (Australian Health Survey 2011–12)
- Healthdirect, Vitamin D deficiency (reviewed February 2026)
- Cancer Council SunSmart, UV radiation and vitamin D
- Healthdirect, Iron deficiency
- Healthdirect, Foods high in iron
- 2San Vitamin D and Ferritin Rapid Test Cassette instructions for use (REF OVD-402H and OFE-402H)
- Healthdirect, Iron studies blood test
Last updated: November 9, 2026