Vitamins and Minerals: Your Essential Guide for Optimal Health

Its not breaking news that vitamins and minerals are essential to good health.

Most of us have been told that since we were in diapers.

Heck, even Lucky Charms brags about being fortified with 12 essential vitamins and minerals. So they must be important!

But why, exactly?

How many vitamins and minerals are there, and what do they actually do? What foods contain them? And if you have a deficiency, how do you know?

Also, is there more nutrition in a grape-flavored Fred Flinstone chewable vitamin than in an orange-flavored Wilma?

(No.)

Weve got your answers.

In this article, youll learn:

Plus, well give you a complete list of all the vitamins and minerals, what they do, how much you need, signs of deficiency, and what foods to get them from.

If youre only interested in a specific vitamin or mineral, use the list below to jump right to it.

Otherwise, scroll on by these quick links, and well dive into everything you need to know about vitamins and minerals.

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We know that vitamins and minerals come from our diet and also supplements, but what are they?

Well, theyre molecules. Orin the case of mineralselements.

But there are also a few other (more practical) things we know

Years ago, medical professionals noticed that certains symptoms and diseases seemed to be directly related to food intake.

Some people got sick even when they were eating adequate calories and protein while others didnt. Scientists determined that the types of food people ateor more accurately, didntseemed to be the difference.

The most famous example (which youve no doubt heard before): Sailors on long sea voyages were prone to developing scurvyunless they ate citrus fruit. Turns out, all it took was the occasional lemon slice to keep their bleeding gums at bay.

From that and other examples, scientists reasoned that there must be important compounds in foods that preventand perhaps even curediseases.

These compounds were vitamins and minerals.

Some nutrients can be created in the bodyfor example, some of the B vitamins can be made by bacteria in the gutbut some cant.

So we have to get our vitamin and mineral requirements from nutritious foods (or supplements), eaten regularly.

Whole, minimally-processed foods like vegetables, fruits, nuts, seeds, legumes, whole grains, dairy, and animal proteins are rich sources of vitamins and minerals. Our bodies rely on them to support normal physical functions like digestion, reproduction, growth, and energy production.1,2

Sometimes, if diet quality or calorie intake is low, or digestion and absorption is compromised, we dont get enough of a vitamin or mineral to meet our bodys needs.

If this goes on long enough, we can develop a deficiency.

Specific vitamin and mineral deficiencies will cause specific symptoms (more on that below), and can even cause or exacerbate chronic health conditions.

Nutrient deficiencies are common. Over 30 percent of Americans have some kind of micronutrient deficiency.3

Thats a clinical deficiency were talking about. Clinical deficiencies are often the endpoint of a prolonged vitamin or mineral insufficiency and usually have pretty obvious symptoms.

However, milder forms of deficiency, often of multiple micronutrients, are much more common.4,5 These milder forms of deficiency are called subclinical deficiencies.

For example, its estimated that about 20 percent of the world has a subclinical magnesium deficiency. In certain populationslike people with poorly-controlled type 2 diabetesit might be as high as 75 percent.6

Subclinical deficiencies are harder to recognize, as they dont always have clear, predictable symptoms. But its likely that suboptimal levels of any vitamin or mineralor multiple micronutrientswill have negative effects on the body. (Even if theres no obvious outward symptoms.)

Here are the most common deficiencies in the US, according to the most recent National Health and Nutrition Examination Survey (NHANES)7:

Whats more, deficiencies are particularly common among certain populations:

So, now that we know how important vitamins and minerals are, lets find out more about what each nutrient does, and which foods contain them.

(If you want to jump over the details here, and get to practical advice for optimizing your vitamin and mineral intake, go ahead and click here.)

Vitamins serve a variety of roles in the body. One of the most important things they do is when they act as coenzymes.

Coenzymes enhance the action of enzymes and help carry out reactions in the body, for example, contracting a muscle.

Fat-soluble vitamins are absorbed with dietary fat. If we dont eat enough dietary fat, we dont properly absorb these vitamins. Thats why a very low-fat diet can lead to deficiencies of fat-soluble vitamins.

We can excrete fat-soluble vitamins through our poop, but we can also store them in our fatty tissues. Fatty tissues include things like body fat stores, but also cell membranes, which are made up of fat. Because we store them, we dont necessarily have to eat these vitamins every day.

Water-soluble vitamins dont require fat to be absorbed. However, theyre also generally not stored in high amounts in the body and can be excreted in the urine. As a result, we need to eat them more often.

Vitamin B1 is involved in producing energy, as well as synthesizing DNA and RNA, the nucleic acids that carry our genetic material.

Vitamin B1 Deficiency: Symptoms include burning feet, weakness in extremities, rapid heart rate, swelling, lack of appetite, nausea, fatigue, and digestive problems.

Toxicity: None known.

Vitamin B1 Food Sources: Sunflower seeds, asparagus, lettuce, mushrooms, black beans, navy beans, lentils, spinach, peas, pinto beans, lima beans, eggplant, Brussels sprouts, tomatoes, tuna, whole wheat, soybeans

Vitamin B2 helps produce red blood cells and metabolize toxins in the liver. (Its also what turns your pee bright yellow when you take a multivitamin!)

Vitamin B2 Deficiency: Symptoms include cracks, fissures and sores at corner of mouth and lips, dermatitis, conjunctivitis, light sensitivity (photophobia), inflammation in the mouth, anxiety, loss of appetite, and fatigue.

Toxicity: Very rare. Excess supplementation can cause liver damage.

Vitamin B2 Food Sources: Almonds, soybeans / tempeh, mushrooms, spinach, whole wheat, yogurt, mackerel, eggs, liver

Vitamin B3 plays a role in repairing DNA, keeping nerves healthy, and controlling cholesterol levels.

Vitamin B3 Deficiency: Symptoms include dermatitis, diarrhea, dementia, and inflammation of the stomach.

Toxicity: Very rare from foods. Supplemental nicotinic acid (a form of niacin) may cause skin flushing, itching, impaired glucose tolerance and digestive upset. Taking high doses for months at a time can cause liver cell damage.

Vitamin B3 Food Sources: Mushrooms, asparagus, peanuts, brown rice, corn, green leafy vegetables, sweet potato, potato, lentil, barley, carrots, almonds, celery, turnips, peaches, chicken meat, tuna, salmon

Vitamin B5 helps to form acetyl-CoA, an important molecule involved in energy production. It also helps keep skin healthy.

Vitamin B5 Deficiency: Very unlikely. Only in severe malnutrition may one notice tingling in feet.

Toxicity: Possible nausea, heartburn, and diarrhea with high-dose supplements.

Vitamin B5 Food Sources: Broccoli, lentils, split peas, avocado, whole wheat, mushrooms, sweet potato, sunflower seeds, cauliflower, green leafy vegetables, eggs, squash, strawberries, liver

Vitamin B6 is involved in glycogen breakdown, nervous and immune system function, and the formation of neurotransmitters and steroid hormones.

Vitamin B6 Deficiency: Symptoms include inflammation of the skin and digestive system, sleeplessness, confusion, nervousness, depression, irritability, and anemia.

Toxicity: High doses of supplemental vitamin B6 may result in painful neurological symptoms.

Vitamin B6 Food Sources: Whole wheat, brown rice, green leafy vegetables, sunflower seeds, potato, garbanzo beans, banana, trout, spinach, walnuts, peanut butter, tuna, salmon, lima beans, chicken

Vitamin B7 is involved in energy production, as well as DNA replication and transcription.

Biotin Deficiency: Very rare in humans. Note that raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption. Regularly eating raw egg whites can cause biotin deficiency.

Toxicity: Not known.

Biotin Food Sources: Green leafy vegetables, most nuts, whole-grain breads, avocado, raspberries, cauliflower, carrots, papaya, banana, salmon, eggs

Folate helps to form new proteins and is also involved in fetal development.

Folate refers to the naturally occurring form found in foods. Folic acid is the synthetic form of the vitamin, used in most supplements and fortified foods.

Vitamin B9 Deficiency: Anemia (macrocytic / megaloblastic), low white blood cells (leukopenia), low blood platelets (thrombocytopenia), weakness, weight loss, cracking and redness of the tongue and mouth, and diarrhea. In pregnancy, there is a risk of low birth weight, preterm delivery, and neural tube defects.13

Toxicity: None from food. Large doses of supplemental folic acid can mask an underlying vitamin B12 deficiency.

Vitamin B9 Food Sources: Green leafy vegetables, asparagus, broccoli, Brussels sprouts, citrus fruits, beans and legumes, whole grains, green peas, avocado, peanuts, organ meats

Vitamin B12 is involved in DNA synthesis, and also helps to form and maintain healthy blood and nerve cells. Vitamin B12 needs intrinsic factor (a compound secreted by the stomach during digestion) to be absorbed. We can store decades worth of this vitamin in our bodybut it should still be consumed regularly.

Vitamin B12 Deficiency: Symptoms include pernicious anemia, neurological problems, mouth inflammation. Strict vegans and plant-based eaters may be more at risk.14

Toxicity: Extremely rare, even with supplementation. Only a small amount is absorbed orally, thus the potential for toxicity is low.

Vitamin B12 Food Sources: Liver, trout, salmon, tuna, haddock, egg, dairy. Vitamin B12 isnt found in plant foods.

Choline is a nutrient often grouped together with the B vitamins. Its involved in building cell membranes and neurotransmitters (like acetylcholine, an essential neurotransmitter for muscle impulses). It may also help lower inflammation.

Choline Deficiency: Symptoms include problems with thinking and memory, muscle and nervous tissue damage, or even liver and kidney disease.

Toxicity: Toxicity is rare from food, but excess supplementation may lead to low blood pressure.

Choline Food Sources: Colorful fruits and veggies, organ meats

Vitamin C is probably most famous for its role in supporting the immune system. However, it also helps build collagen, keeping skin and joints healthy; synthesize norepinephrine, an adrenal hormone; and metabolize cholesterol.

Vitamin C Deficiency: Symptoms include bruising, lethargy, dental cavities, tissue swelling, dry hair, skin, and eyes, bleeding and infected gums, hair loss, joint pain, delayed wound healing, and bone fragility. Long-term deficiency results in scurvy.

Toxicity: Possible problems with very large vitamin C doses include diarrhea and a higher risk of kidney stones.

Vitamin C Food Sources: Most (fresh, raw) colorful fruits and vegetables

The vitamin A family includes animal sources (retinol, retinal, and retinoic acid) and plant sources (carotenoids). They help maintain eye health, and support immune function and wound healing.

Vitamin A Deficiency: Difficulty seeing in dim light and rough/dry skin.

Toxicity: Hypervitaminosis A is caused by consuming excessive amounts of preformed vitamin A (found in supplements but also in animal products, like liver). Preformed vitamin A is rapidly absorbed and slowly cleared from the body. Nausea, headache, fatigue, loss of appetite, dizziness, and dry skin can result. Excess intake while pregnant can cause birth defects. Carotenoid toxicity is rare.

Vitamin A Food Sources: Liver, egg yolks, carrots, sweet potato, pumpkin, green leafy vegetables, squash, cantaloupe, bell pepper, beets

Vitamin D is actually a group of prohormones (hormone precursors). The plant form of vitamin D is called ergocalciferol (vitamin D) and the animal form is called cholecalciferol (vitamin D). Vitamin D helps with calcium absorption, immune system function, and regulating glucose tolerance.

Vitamin D Deficiency: In children a vitamin D deficiency can result in rickets, deformed bones, delayed growth, and soft teeth. In adults a vitamin D deficiency can result in low bone density and tooth decay. People with darker skin are at higher risk of deficiency.

Toxicity: We cant get too much vitamin D from the sun; only excess supplementation. Too much vitamin D will elevate blood calcium levels and may cause loss of appetite, nausea, vomiting, excessive thirst, excessive urination, itching, muscle weakness, joint pain, and calcification of soft tissues.

Vitamin D Food Sources: Although its not a food, the most available and natural source of Vitamin D is from sunlight exposure. Its also in fortified foods, mushrooms, salmon, mackerel, sardines, tuna, shrimp, egg yolks, and beef liver.

Learn more about Vitamin D here: All About Vitamin D

Vitamin E is not actually a single vitamin, but a family of eight compounds: four tocopherols and four tocotrienols. The vitamin E family are potent antioxidants, and are also involved in cell-to-cell communication.

Vitamin E Deficiency: Symptoms include muscle weakness, impaired vision, acne, red blood cell damage, and problems with muscle coordination (ataxia).

Toxicity: There is a potential for impaired blood clotting.

Vitamin E Food Sources: Green leafy vegetables, nuts and seeds, olives, avocado

Vitamin K is a family of vitamins that includes vitamin K (the plant-based form) and vitamin K (the animal-based form). Vitamin K is involved in normal blood clotting and also plays a role in keeping bones healthy.

Vitamin K Deficiency: Tendency to bleed or hemorrhage, and anemia.

Toxicity: May interfere with blood-thinning medications No known toxicity with high doses.

Read more:

Vitamins and Minerals: Your Essential Guide for Optimal Health