Vitamins and Minerals Guide
What each nutrient does, how much adults need a day, signs of deficiency and excess, and the foods richest in it. Pick a nutrient to read more.
Minerals
- Calcium1,000 mgCaCalcium is the main mineral in bones and teeth, and it also helps muscles contract, nerves signal, and blood clot. Best sources include hard cheeses, sesame seeds, dairy, and canned fish with soft bones.
- Iron8–18 mgFeIron is part of hemoglobin, which carries oxygen from your lungs to tissues. Iron deficiency is the most common nutrient deficiency worldwide. Good sources include liver, beef, shellfish, legumes, and pumpkin seeds.
- Magnesium320–420 mgMgMagnesium is involved in hundreds of enzyme reactions—energy production, muscle and nerve function, and protein synthesis. Great sources include pumpkin seeds, bran, cocoa, nuts, whole grains, and leafy greens.
- Phosphorus700 mgPPhosphorus teams up with calcium to build strong bones and teeth, and it's a key part of DNA and the energy molecule ATP. Deficiency is rare since it's found in many foods like meat, fish, dairy, seeds, and legumes.
- Potassium2,600–3,400 mgKThe main intracellular electrolyte: supports heart, muscle, and nerve function and balances sodium's effect on blood pressure. Great sources include dried fruit, legumes, potatoes, leafy greens, and bananas.
- Sodiummax 2,300 mgNa, saltRegulates fluid balance and blood pressure. You need only a small amount, but most diets have way too much — mainly from salt, deli meats, cheese, sauces, and processed foods.
- Zinc8–11 mgZnEssential for immunity, wound healing, growth, and your senses of smell and taste. Oysters are the top source, followed by beef, liver, pumpkin seeds, cheese, and legumes.
- Copper0.9 mgCuHelps your body absorb iron and make hemoglobin, and supports connective tissue and your nervous system. Liver, cocoa, nuts, seeds, and shellfish are the richest sources.
- Manganese1.8–2.3 mgMnManganese helps your body process carbs and amino acids, build strong bones, and protect cells from damage. Find it in whole grains, nuts, tea, legumes, and leafy greens.
- Selenium55 mcgSeAn antioxidant that supports thyroid function and immunity. Brazil nuts are the richest source; good amounts are also found in fish, seafood, organ meats, and eggs.
Vitamins
- Vitamin C75–90 mgascorbic acidAn antioxidant that supports collagen production, immune function, and iron absorption. Best sources: bell peppers, citrus, kiwi, strawberries, and broccoli.
- Vitamin B11.1–1.2 mgthiamineHelps turn carbs into energy and keeps your nervous system running. Good sources include pork, legumes, seeds, whole grains, and bran.
- Vitamin B21.1–1.3 mgriboflavinHelps turn food into energy, supports healthy skin, mucous membranes, and vision. Top sources include liver, dairy, eggs, mushrooms, and almonds.
- Vitamin B314–16 mgniacin, nicotinic acidPowers energy production in every cell, supports skin and nervous system health. Good sources include poultry, fish (especially tuna), liver, peanuts, and mushrooms.
- Vitamin B55 mgpantothenic acidPart of coenzyme A — a key molecule in fat, carbohydrate, and protein metabolism. Found in almost all foods; especially rich sources include liver, mushrooms, eggs, avocados, and sunflower seeds.
- Vitamin B61.3 mgpyridoxineHelps the body process amino acids, make hemoglobin, and produce neurotransmitters. Found in fish, poultry, liver, chickpeas, potatoes, bananas, and pistachios.
- Folate400 mcgVitamin B9, folic acidNeeded for cell division and blood formation, especially important when planning pregnancy. Rich folate sources include leafy greens, legumes, liver, asparagus, and cabbage.
- Vitamin B122.4 mcgcobalaminEssential for blood formation and nervous system function. Found almost exclusively in animal products: liver, shellfish, fish, meat, eggs, and dairy.
- Choline425–550 mgvitamin B4Building block of cell membranes and the neurotransmitter acetylcholine; helps the liver process fats. Best sources are egg yolks, liver, meat, fish, and soy.
- Vitamin A700–900 mcgretinolKeeps your vision sharp in low light, skin and mucous membranes healthy, and immune system strong. Preformed vitamin A is in liver, fish oil, butter, and egg yolks; beta-carotene is in carrots, pumpkin, sweet potato, and greens.
- Vitamin E15 mgtocopherolFat-soluble antioxidant that protects cell membranes from oxidation. Top sources include vegetable oils, sunflower seeds, almonds, and hazelnuts.
- Vitamin K90–120 mcgphylloquinone (K1), menaquinone (K2)Vitamin K activates proteins needed for blood clotting and for binding calcium to keep bones strong. K1 is highest in leafy greens like spinach, parsley, and cabbage; K2 is found in fermented foods, hard cheeses, and liver.
Fat
- Cholesterolmax 300 mgYour body uses cholesterol to build cell membranes, make hormones, and produce vitamin D—and it produces most of what it needs on its own. Dietary cholesterol comes only from animal products: organ meats, egg yolks, caviar, and butter.
- Saturated Fatsmax 20 gSFAFats that, when eaten in excess, raise "bad" cholesterol. They're found most in butter, lard, fatty meats, cheese, and coconut and palm oils.
- Monounsaturated Fats22 gMUFA, omega-9Healthy fats that help maintain healthy cholesterol levels. Top sources include olive oil, canola oil, avocados, almonds, hazelnuts, and other nuts.
- Polyunsaturated Fats13 gPUFAs, omega-3 and omega-6Essential fats omega-3 and omega-6 that the body can't make on its own. Sources include fatty fish, flaxseed, walnuts, and sunflower and corn oils.
Carbs and fiber
- Fiber25–38 gdietary fiber, roughageFiber feeds the good bacteria in your gut, keeps you feeling full, and helps control blood sugar and cholesterol. Find it in whole grains, legumes, seeds, vegetables, and fruits.
- Sugarmax 50 gsugars, mono- and disaccharidesQuick carbs: glucose, fructose, sucrose, lactose. The main sugar to limit is added sugar — found in sweets, drinks, sauces, and baked goods.
Daily values are US Dietary Reference Intakes for adults 19–50 (NIH Office of Dietary Supplements). This is general information and does not replace advice from a doctor or dietitian.