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Many of these resources are available in versions written for consumers in both English and Spanish and also for health professionals.

Vitamin and Mineral Supplement Fact Sheets. Vitamin A - Consumer Vitamin A - Vitamina A en español Vitamin A - Health Professional Vitamin A and immune function see Immune Function Rich sources of vitamin A include green leafy, orange, and yellow vegetables such as carrots and spinach.

B Beta-carotene see Vitamin A. Biotin - Consumer Biotin - Biotina en español Biotin - Health Professional Biotin is naturally present in some foods, such as salmon and eggs. Boron - Consumer Boron - Boro en español Boron - Health Professional Apples are a good source of boron.

Thiamin - Consumer Thiamin - Tiamina en español Thiamin - Health Professional. Vitamin B12 - Consumer Vitamin B12 - Vitamina B12 en español Vitamin B12 - Health Professional Foods from animals, but not plants, naturally have vitamin B Vitamin B6 - Consumer Vitamin B6 - Vitamina B6 en español Vitamin B6 - Health Professional Vitamin B6 is found naturally in many foods and is added to others.

C Calcium Calcium - Consumer Calcium - Calcio en español Calcium - Health Professional Calcium and Cancer Prevention: Strengths and Limits of the Evidence Source: National Cancer Institute NCI Calcium for weight loss see Weight Loss Calcium-rich foods include milk, cheese, and yogurt; vegetables like kale, broccoli, and Chinese cabbage; and canned sardines and salmon with soft bones that you eat.

Public Health Alert Concerning Dietary Supplements Containing Cesium Salts Source: U. Choline - Consumer Choline - Colina en espanol Choline - Health Professional You can get recommended amounts of choline by eating a variety of foods. Chromium - Consumer Chromium - Cromo en español Chromium - Health Professionals Chromium for weight loss see Weight Loss Chromium is a mineral found in many foods.

Copper - Consumer Cobre - Copper en español Copper - Health Professional Nuts are a rich source of copper. Vitamin C - Consumer Vitamin C - Vitamina C en español Vitamin C - Health Professional Vitamin C and COVID see COVID Vitamin C and immune function see Immune Function Cancer: High-Dose Vitamin C patient version Source: National Cancer Institute Cancer: High-Dose Vitamin C health professional version Source: National Cancer Institute Cancer: Antioxidants Vitamin C, Vitamin E, and Coenzyme Q10 Source: Agency for Healthcare Research and Quality AHRQ Cardiovascular Disease: Antioxidants Vitamin C, Vitamin E, and Coenzyme Q10 Source: Agency for Healthcare Research and Quality AHRQ NIH COVID Treatment Guidelines on Vitamin C Source: National Institutes of Health NIH You can get enough vitamin C by eating a variety of foods including citrus fruits such as oranges and grapefruit and their juices, as well as red and green pepper, kiwifruit, broccoli, strawberries, baked potatoes, and tomatoes.

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Home Healthy eating. Vitamin and mineral supplements - what to know. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page. About vitamin supplements Vitamins and minerals are obtained from food Vitamin and mineral deficiencies Vitamin pills are not miracle cures Vitamin use and cancer claims Vitamin and mineral supplements can be dangerous Vitamin and mineral supplements are a short-term measure Seek professional advice when taking vitamin and mineral supplements Where to get help.

About vitamin supplements Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes. Vitamins and minerals are obtained from food Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills.

Vitamin and mineral deficiencies Our body only needs a small amount of vitamins and minerals every day External Link. However, some people may need supplements to correct vitamin or mineral deficiencies and this includes: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies those with malabsorption problems such as diarrhoea , coeliac disease , cystic fibrosis or pancreatitis.

Folate and pregnancy Women who are pregnant or planning a pregnancy are recommended folic acid also known as folate supplements to reduce their risk of having a child with a neural tube defect , such as spina bifida.

Vegan diets and vitamin supplements People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements. Vitamin pills are not miracle cures It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments.

Stress, tiredness and vitamin pills Vitamin supplements are commonly considered to be an antidote to stress. Anti-ageing vitamins Vitamin E is often singled out as the potential fountain of youth. Vitamin use and cancer claims Some claims have been made that certain vitamins can treat different cancers.

For example: Vitamin A beta-carotene in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food.

Studies have linked vitamin A to an increase in other cancers — such as lung cancer in smokers, if taken in supplement form. Although there is some evidence vitamin E could play a small role in preventing some cancers, equally there is evidence that it could speed up the onset of other types of cancer.

However, this has not been proved or disproved. High doses of antioxidants are unlikely to help with the effectiveness of conventional cancer treatments such as chemotherapy and radiotherapy.

In fact, megadoses of antioxidants can interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy. Some studies have shown prostate , breast and lung cancer risk are not decreased by taking high-dose supplements containing vitamins E or C or selenium.

Vitamin and mineral supplements can be dangerous Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. High doses of vitamin supplements are unsafe Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better.

Taking higher than recommended doses of some vitamins may cause health problems. Such as: Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic. High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic.

Large folate intakes can hide vitamin B12 deficiencies. High levels of vitamin B6 have also been linked to some types of nerve damage.

Doses of vitamin C above one gram can cause diarrhoea. Excessive amounts of vitamin C in the body can also interfere with medical tests — such as diabetes tests, by giving a false result. High doses of vitamin A may cause birth defects, as well as central nervous system, liver, bone and skin disorders.

High-dose vitamin E supplements have been linked to higher rates of early death mortality. Large doses of minerals can also lead to health problems Excessive doses of some minerals may also cause problems for example: At just 5 times the RDI, zinc, iron, chromium and selenium can be raised to toxic levels in the body.

Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there's a chance you might get pregnant. Folic acid can help to prevent neural tube defects such as spina bifida.

Find out more about vitamins, supplements and nutrition in pregnancy. From around late March or early April until the end of September, most people can get all the vitamin D they need through sunlight on their skin and from eating a balanced diet.

However, during the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for your body to make vitamin D. Because it's difficult for people to get enough vitamin D from food alone, everyone including pregnant and breastfeeding women should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.

Some groups of the population are at greater risk of not getting enough vitamin D and are advised to take a supplement every day of the year. Find out more information about vitamin D. Children aged 6 months to 5 years should take vitamin supplements containing vitamins A, C and D every day.

Find out more about vitamins for children or ask your health visitor for advice. You can get Healthy Start vitamins for free if you qualify for Healthy Start.

A GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency anaemia. Effervescent vitamin supplements or effervescent painkillers can contain up to 1g of salt per tablet.

Consider changing to a non-effervescent tablet, particularly if you have been advised to reduce your salt intake. Discrimination at work is linked to high blood pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? Vitamins and minerals are as essential for living as air and water.

Not only do they keep your body healthy and functional , they protect you from a variety of diseases. Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called "essential" because they are not synthesized in the body except for vitamin D and therefore must come from food.

Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.

Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves. The water-soluble vitamins are the eight B vitamins B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B and vitamin C.

The fat-soluble vitamins are A, D, E, and K. There are many minerals, but certain ones are necessary for optimal health. Minerals are split into two groups: major and trace. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body.

Federal guidelines suggest minimum daily amounts for vitamins and key minerals. However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing.

The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products.

The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals. Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy :.

B Fortified grains and cereals, asparagus, spinach, broccoli, legumes black-eyed peas and chickpeas , orange juice. Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts.

Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

If you're pregnant, trying for a baby or could get pregnant, it's recommended that you take a microgram folic acid supplement every day until you're 12 weeks pregnant. Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there's a chance you might get pregnant.

Folic acid can help to prevent neural tube defects such as spina bifida. Find out more about vitamins, supplements and nutrition in pregnancy.

From around late March or early April until the end of September, most people can get all the vitamin D they need through sunlight on their skin and from eating a balanced diet. However, during the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for your body to make vitamin D.

Because it's difficult for people to get enough vitamin D from food alone, everyone including pregnant and breastfeeding women should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.

Some groups of the population are at greater risk of not getting enough vitamin D and are advised to take a supplement every day of the year. Find out more information about vitamin D. Children aged 6 months to 5 years should take vitamin supplements containing vitamins A, C and D every day.

Find out more about vitamins for children or ask your health visitor for advice. You can get Healthy Start vitamins for free if you qualify for Healthy Start. A GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency anaemia.

Effervescent vitamin supplements or effervescent painkillers can contain up to 1g of salt per tablet. The average American adult needs International Units IU of vitamin D each day. It can be difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D.

In fact, some primary food sources of vitamin D come from foods that have added vitamin D, called fortified foods. Quick tip: Most milks in the United States are fortified with vitamin D.

Start or end your day with a serving of low-fat, fat-free, or unsweetened milk. Iron is a mineral that your body needs to support proper growth and development.

Your body uses iron to produce hemoglobin, myoglobin, and some hormones. The average daily recommended amount of iron for an adult American ages is 13 mg. Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron. Not getting the vitamins and minerals your body needs can have serious consequences for your health.

An overall lack of nutrients can lead to malnutrition. Some deficiencies can even be life-threatening. Additionally, getting too much of certain vitamins or minerals in your system can also be dangerous.

For example, high levels of vitamin A during pregnancy can cause problems with fetal development. For this reason, it is very important to talk your doctor before you start taking any supplements. This is especially important if you are pregnant or have existing health conditions.

A lack of one or more vitamins or minerals can be hard to diagnose. Some nutrient deficiencies do not have symptoms, while others have symptoms that vary. General symptoms include:. Your doctor may perform blood tests to check the levels of certain vitamins or minerals.

If you are unable to get all the nutrients you need from food alone, your doctor can help you decided if dietary supplements are needed.

National Institutes of Health NIH : Dietary Supplement Fact Sheets. Departments of Agriculture and Health and Human Services: The Dietary Guidelines for Americans, Last Updated: June 6, This information provides a general overview and may not apply to everyone.

Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Calcium keeps your bones and teeth healthy and strong. Visit The Symptom Checker.

Read More. How to Get More Fiber in Your Diet. Diabetes and Nutrition. Antioxidants: What You Need to Know. Nutrition Tips for Kids. Preventing Malnutrition in Older Adults. Nutrition: How to Read a Nutrition Facts Label.

Chronic Kidney Disease CKD Chronic Kidney Disease and Nutrition. Home Prevention and Wellness Food and Nutrition Nutrients and Nutritional Info Vitamins and Minerals: How to Get What You Need.

The current Guidelines include 4 main themes: Follow a healthy dietary pattern at each life stage infancy through adulthood.

Choose nutrient-dense foods and beverages based on preference, culture, and budget. Balance the food groups and maintain healthy calorie limits. Limit intake of sodium, saturated fat, added sugars, and alcohol. Path to improved health The purpose of The Dietary Guidelines for Americans is to improve your overall health.

Selecting a variety of foods and beverages from each food group is necessary to create a balanced diet. Following recommended portion sizes helps to maintain calorie intake. In particular, Americans do not get enough of the following nutrients: Calcium Potassium Fiber Vitamin D Iron Below are examples of foods and beverages that are high in certain micronutrients.

Calcium Your body needs calcium to build strong bones and teeth in childhood and adolescence. Adolescents ages 4 to 18 years Adults older than 50 years Adults who have gone through menopause People who are Black or Asian People who are lactose intolerant People who follow a vegetarian or vegan diet Quick Tip: Almonds contain calcium and are the perfect snack.

Potassium A diet rich in potassium helps your body maintain a healthy blood pressure. Dietary Fiber Fiber is a necessary nutrient to keep your digestion system working correctly. Vitamin D Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis.

Iron Iron is a mineral that your body needs to support proper growth and development. Infants ages 7 to 12 months Adolescents and adults who have menstrual cycles People who are pregnant or breastfeeding People who have a low immune system People who follow a vegetarian or vegan diet Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron.

Things to consider Not getting the vitamins and minerals your body needs can have serious consequences for your health. When to see a doctor A lack of one or more vitamins or minerals can be hard to diagnose. General symptoms include: Loss of hair Weakness or fatigue Depression or anxiety Increased irritability Worsening vision or dry eyes Tingling or numbness in your hands and feet Bleeding gums Cracks in the corners of your mouth Acne-like bumps on your cheeks, upper arms, thighs, or buttocks Your doctor may perform blood tests to check the levels of certain vitamins or minerals.

What can I do to increase the amount of vitamins and minerals I get through food?