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Usually, mineral or vitamin overconsumption results from excessive intake of a certain micronutrient through the use of multivitamins or supplements. When someone consistently exceeds the DV of certain vitamins and minerals, they may experience some side effects. The body uses each micronutrient differently, and therefore each can cause different symptoms.

In the table below, we outline potential symptoms of acute or chronic toxicity due to overconsumption of specific vitamins and minerals:. Some vitamin and mineral deficiencies are particularly common. Some of these include :. Most people can get these vitamins and minerals from a varied, balanced diet, which includes fruit, vegetables, whole grains, lean meat, healthy fatsand dairy products.

However, there are many reasons a person may not be able to get the nutrients they need through diet alone. In these cases, people may need to take a supplement to meet the DV of certain nutrients.

Some diets, such as vegetarian or vegan diets or the diets of people with allergies or food intolerancesmay be lacking in certain nutrients. Therefore, a person may need to supplement their diet with specific vitamins, minerals, or both. For example, people following a vegan diet are at risk of developing deficiencies in vitamin B12, iodine, zinc, and iron.

They may need to take a supplement or multivitamin to meet their needs. If someone is considering taking a vitamin or mineral supplement, they should consult a doctor first.

The doctor can order a simple blood test to check for any deficiencies. Taking too many dietary supplements or consuming a specific vitamin or mineral in excessive amounts could result in severe side effects.

If a person is concerned about taking too many supplements, they should seek guidance from a healthcare professional. If someone thinks their consumption of specific vitamins or minerals is either too high or too low, they should consult a doctor.

A simple vitamin and nutrition blood or urine test can help determine which micronutrients a person is lacking. A doctor can then provide guidance on which supplements are suitable for the individual to take.

The doctor may also refer them to a dietitian for nutritional assistance. The FDA sets out guidelines on how much of each vitamin and mineral a person should consume per day. Health experts refer to this as DV.

While most people can meet these values through food alone, individuals following restrictive diets or with certain health conditions may need to take dietary supplements.

People should always contact a doctor before taking new supplements or multivitamins, as consuming too much of certain nutrients can have adverse effects. There are six essential nutrients that people need in their diets to ensure the body has everything it needs for good health.

Read what they are here. There are many over-the-counter products and prescription medications for treating acne. However, some vitamins and minerals may also help prevent and…. Vitamins are essential to human health. Here, learn about each of the 13 vitamins, including good sources and how they help.

Learn more here. HUM nutrition offers a range of products to support a person's health. Here is our review for Here, we review mindbodygreen supplements, online courses, and the brand's reputation.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What is the required daily intake of vitamins and minerals? Medically reviewed by Jillian Kubala, MS, RDNutrition — By Lauren Martin on November 12, Daily intake charts Nutritional labeling Consuming too much Side effects Common deficiencies Risks of multivitamins Contacting a doctor Summary Vitamins and minerals are micronutrients that are responsible for many life-sustaining biological processes.

Daily intake of vitamins and minerals. Share on Pinterest Vitamin DV biotin 30 micrograms mcg choline mcg folateor folic acid mcg of dietary folate equivalents niacin 16 milligrams mg of niacin equivalents pantothenic acid 5 mg riboflavin 1. Mineral DV calcium 1, mcg chloride 2, mg chromium 35 mcg copper 0.

Definitions of terms. Can a person consume too much of vitamins and minerals? Side effects of excessive consumption. Vitamin or mineral Side effects vitamin A peeling skin liver damage vision loss niacin burning, itching sensation low blood pressure a buildup of fluid behind the eye calcium gastric reflux constipation kidney stones reduction in the absorption of iron, zinc, and magnesium magnesium diarrhea nausea abdominal cramping selenium irritability hair and nail brittleness skin rashes and sores nausea.

Common deficiencies. What are the risks of taking a multivitamin? Contacting a doctor. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references.

We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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: Getting enough vitamins and minerals

8 Common Signs You’re Deficient in Vitamins and Minerals	Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. If you make this change slowly, you will get used to the difference in taste. Eating more fresh vegetables and fruit also helps — they are naturally low in sodium and provide more potassium. Get your sauce and dressing on the side and use only as much as you need for taste. Explore details about the following vitamins and minerals and recommended amounts for older adults:. Vitamin A Vitamin B1 Thiamin Vitamin B2 Riboflavin Vitamin B3 Niacin Vitamin B6 Vitamin B12 Vitamin C Calcium Vitamin D Vitamin E Folate Vitamin K Magnesium Potassium Sodium. Vitamin A. Food Sources : Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes. Vitamin B1 Thiamin. Food Sources : You can find vitamin B1 in meat — especially pork — and fish. Vitamin B2 Riboflavin. Food Sources : You can find vitamin B2 in eggs and organ meat, such as liver and kidneys, and lean meat. You can also find it in green vegetables, like asparagus and broccoli. Vitamin B3 Niacin. Food Sources : Vitamin B3 can be found in some types of nuts, legumes, and grains. It can also be found in poultry, beef, and fish. Vitamin B6. Food Sources : Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit other than citrus. Vitamin B Food Sources : You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin. Vitamin C. Food Sources : Fruits and vegetables are some of the best sources of vitamin C. Citrus fruits, tomatoes, and potatoes can be a large source of vitamin C. Food Sources : Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss. You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods. Vitamin D. Food Sources : You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals. Vitamin E. Food Sources : Vitamin E can be found in nuts like peanuts and almonds and can be found in vegetable oils, too. It can also be found in green vegetables, like broccoli and spinach. Food Sources : Folate can be found in vegetables and fruit, such as broccoli, brussel sprouts, spinach, and oranges. It can also be found in nuts, beans, and peas. Vitamin K. Food Sources : Vitamin K can be found in many foods including green leafy vegetables, like spinach and kale and in some fruits, such as blueberries and figs. It can also be found in cheese, eggs, and different meats. Food Sources : This mineral, generally, is found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds. Breakfast cereals and other fortified foods often have added magnesium. Magnesium is also present in tap, mineral, or bottled drinking water. Food Sources : Many different fruits, vegetables, meats, and dairy foods contain potassium. Foods high in potassium include dried apricots, lentils, and potatoes. Adults get a lot of their potassium from milk, coffee, tea, and other nonalcoholic beverages. Food Sources : Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. Americans tend to eat foods that are high in calories and low in micronutrients. These foods often also contain added sugar, sodium salt , and saturated or trans fats. This type of diet contributes to weight gain. It can increase your risk of health issues, such as type 2 diabetes and heart disease. According to the U. Department of Agriculture USDA , American adults may not get enough of the following micronutrients. All of the above foods are good choices. Below are suggestions for changing your diet to be more nutrient-rich. Whole-grain foods are low in fat. This helps you feel full longer and prevents overeating. Some enriched flours have fiber but are not nutrient-rich. Fruits and vegetables naturally are low in fat. They add nutrients, flavor, and variety to your diet. Look for colorful fruits and vegetables, especially orange and dark green. Choose low-fat, lean cuts of meat. Trim outside fat before cooking. Trim any inside, separable fat before eating. Baking, broiling, and roasting are the healthiest ways to prepare these meats. Limit how often you eat beef, pork, veal, and lamb. Even lean cuts contain more fat and cholesterol compared to other protein sources. Chicken breasts are a good cut of poultry. They are low in fat and high in protein. Remove skin and outside fat before cooking. Baking, broiling, grilling, and roasting are the healthiest ways to prepare poultry. Fresh fish and shellfish should be damp and clear in color. They should smell clean and have a firm, springy flesh. Wild-caught oily fish are the best sources of omega-3 fatty acids. This includes salmon, tuna, mackerel, and sardines. Poaching, steaming, baking, and broiling are the healthiest ways to prepare fish. Non-meat sources of protein also can be nutrient-rich. Try a serving of beans, peanut butter, other nuts, or seeds. Choose skim milk, low-fat milk, or enriched milk substitutes. Try replacing cream with evaporated skim milk in recipes and coffee. Choose low-fat or fat-free cheeses. Most nutrient-rich foods are found in the perimeter outer circle of the grocery store. The amount of nutrient-rich foods you should eat depends on your daily calorie needs. gov offers nutrition information for adults and children. Academy of Nutrition and Dietetics: Eat Right, Tips for Choosing a Nutrient-Rich Diet. Department of Agriculture, ChooseMyPlate. gov: Start Simple With MyPlate. Last Updated: April 18, 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. Having a healthy heart is vital to your overall health. Two of the simplest yet most important ways to…. Certain fats like omega-3 fatty acids should be part of your diet. You should limit your intake of other…. Adopting healthy habits allows you to take charge of both your physical and mental health, as well as positively….
Vitamins and Minerals for Older Adults	Since higher iron intakes may help reduce symptoms, consider speaking with a healthcare professional about increasing your intake of iron-rich foods, such as meat, poultry, fish, legumes, dark leafy greens, nuts, seeds, and whole grains, may also be beneficial It may be especially beneficial to combine these iron-rich foods with vitamin-C-rich fruits and vegetables, as these can help increase iron absorption Using cast-iron pots and pans and avoiding tea or coffee at meals can also help boost iron absorption. Finally, some evidence suggests that magnesium may play a role in managing restless leg syndrome symptoms Summary Restless leg syndrome is often linked to low iron levels. Those with this condition may want to discuss increasing their intake of iron-rich foods and taking supplementation with their healthcare professional. A diet that provides an insufficient intake of vitamins and minerals can cause several symptoms, some of which are more serious than others. Increasing your intake of foods rich in the appropriate vitamins and minerals may help you manage nutrient-deficient-related symptoms. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. While vitamin A deficiency is rare in developed countries, certain people may be at a higher risk. Here are 8 signs and symptoms of vitamin A…. Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others. Here are 7 incredibly common nutrient deficiencies. Vitamin D deficiency is common in Western countries. Learn more about the symptoms and causes of vitamin D deficiency, as well as how to treat it. Not getting enough B12 in your diet can cause debilitating mental and physical health issues. But don't panic: This vitamin deficiency is very…. This article lists 20 foods that are high in vitamin A. This is a fat-soluble vitamin that plays an essential role in eye and immune health. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Adam Bernstein, MD, ScD — By Alina Petre, MS, RD NL — Updated on February 2, Brittle hair and nails Mouth ulcers Bleeding gums Vision problems Flaky skin Hair loss Bumpy skin Restless leg syndrome Summary Symptoms of vitamin deficiency include brittle hair and nails, mouth ulcers, hair loss, scaly skin patches, and more. Brittle hair and nails. Mouth ulcers or cracks in the corners of the mouth. Bleeding gums. Poor night vision and white growths on the eyes. Scaly patches and dandruff. Hair loss. Red or white bumps on the skin. Restless leg syndrome. The bottom line. Download our Essential Vitamin Guide. How we reviewed this article: History. Feb 2, Written By Alina Petre. Medically Reviewed By Adam Bernstein, MD, ScD. Feb 10, Written By Alina Petre. Share this article. Nutrient-rich or nutrient-dense foods are low in sugar , sodium, starches, and bad fats. They contain a lot of vitamins and minerals and few calories. Your body needs vitamins and minerals, known as micronutrients. They nourish your body and help keep you healthy. They can reduce your risk for chronic diseases. Getting them through food ensures your body can absorb them properly. Try to eat a variety of foods to get different vitamins and minerals. Foods that naturally are nutrient-rich include fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients. You may not get all the micronutrients your body needs. Americans tend to eat foods that are high in calories and low in micronutrients. These foods often also contain added sugar, sodium salt , and saturated or trans fats. This type of diet contributes to weight gain. It can increase your risk of health issues, such as type 2 diabetes and heart disease. According to the U. Department of Agriculture USDA , American adults may not get enough of the following micronutrients. All of the above foods are good choices. Below are suggestions for changing your diet to be more nutrient-rich. Whole-grain foods are low in fat. This helps you feel full longer and prevents overeating. Some enriched flours have fiber but are not nutrient-rich. Fruits and vegetables naturally are low in fat. They add nutrients, flavor, and variety to your diet. Look for colorful fruits and vegetables, especially orange and dark green. Choose low-fat, lean cuts of meat. Trim outside fat before cooking. Trim any inside, separable fat before eating. Baking, broiling, and roasting are the healthiest ways to prepare these meats. Limit how often you eat beef, pork, veal, and lamb. Even lean cuts contain more fat and cholesterol compared to other protein sources. Chicken breasts are a good cut of poultry. They are low in fat and high in protein. This trace mineral is a cofactor for many enzymes, which means it plays a role in lots of chemical reactions that occur in your body, including the metabolism of carbs and protein. The best food sources of manganese are:. Like manganese, copper is a cofactor for several enzymes. It's also important for proper brain development and connective tissue integrity. Here's where to find copper in food:. Your body needs iodine for proper thyroid function: Without it, your body can't make enough thyroid hormones. Iodine is especially important for babies and pregnant women, because this mineral is crucial to bone and brain formation. The primary source of iodine in the American diet is iodized salt. If you consume a lot of salt, you probably get enough iodine. But in case you don't, you can find iodine in these other foods:. Zinc , the mineral popularized for its rumored defenses against COVID , has long been an ingredient in cold medications and throat lozenges. In addition to its well-known role in immune function, zinc also contributes to wound healing and protein synthesis. The best food sources of zinc include:. Cobalt is found in the body as part of vitamin B and helps your body process and absorb the vitamin. Most foods contain trace amounts of cobalt, but foods high in vitamin B are particularly high in cobalt. Fluoride keeps your teeth healthy and strong. It also spurs new bone formation, so it's especially important for infants and children. Most drinking water contains fluoride, although if you have well water, it may not be fluoridated. In addition to water, you can get fluoride from :. Selenium protects cells from damage, promotes reproductive health and thyroid function and supports DNA production. The most potent food source of selenium is Brazil nuts, and these can actually cause selenium toxicity if consumed too often. Other sources of food high in selenium include:. Read more : Best Multivitamins for Why You Can Trust CNET. Wellness Nutrition. These Are the Best Food Sources for Every Vitamin You Need Get all the nutrients you need with these foods. See full bio. Amanda Capritto. Skip the supplements and add these healthy foods to your diet.
7 Nutrient Deficiencies That Are Incredibly Common	vitamin B6. Vitamins are for athletes to stay healthy. Discover AARP Members Only Access. Vitamin C and B vitamins are all water-soluble. Our testers and dietitians discuss whether MindBodyGreen…. For example, people following a vegan diet are at risk of developing deficiencies in vitamin B12, iodine, zinc, and iron. Basics 10 Top Social Security FAQs.
7 Nutrient Deficiencies That Are Incredibly Common	Choosing foods each day that are rich in vitamins and minerals is the best way to give your body what it needs to be healthy. This is because it is easier for your body to absorb micronutrients through food than a multivitamin alone. Every 5 years, the U. Department of Agriculture USDA and U. Department of Health and Human Services HHS publish The Dietary Guidelines for Americans. These Guidelines are based on scientific evidence and provide recommendations to make healthy eating choices. The current Guidelines include 4 main themes:. According to the USDA, most Americans do not meet these guidelines. The purpose of The Dietary Guidelines for Americans is to improve your overall health. This can decrease your chance of having a diet-related chronic condition and increase your length of life. Keep in mind, it is never too late or too early to eat healthy. In particular, Americans do not get enough of the following nutrients:. Below are examples of foods and beverages that are high in certain micronutrients. Keep in mind that not all examples are appropriate for each life stage. Talk to your doctor or refer to the Guidelines for more recommendations and specific information on portion sizes. Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need additional calcium to maintain bone mass. Calcium can also affect muscle movement, blood flow, and the release of hormones. According to the USDA, the average American adult ages eating roughly 2, calories per day should get 1, milligrams mg of calcium each day. Quick Tip: Almonds contain calcium and are the perfect snack. Pack a handful to take to work or school for a healthy boost. A diet rich in potassium helps your body maintain a healthy blood pressure. It is also required for normal cell function, kidney function, nerve transmission, and muscle contraction. The USDA recommends that the average American adult should consume mg of potassium each day. Quick Tip: Cut up a banana and mix it with a cup of low-fat or nonfat yogurt to make a healthy snack or light lunch. Fiber is a necessary nutrient to keep your digestion system working correctly. It also helps your body regulate blood sugar, control hunger, and maintain a healthy weight. Getting enough fiber in your diet can help prevent diabetes and lower blood pressure and cholesterol. On average, an American adult should consume 28 grams g of dietary fiber each day based on a 2,calorie diet. Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis. Vitamin D also helps your muscles move and your immune system to fight off bacteria and viruses. 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. The amount of nutrient-rich foods you should eat depends on your daily calorie needs. gov offers nutrition information for adults and children. Academy of Nutrition and Dietetics: Eat Right, Tips for Choosing a Nutrient-Rich Diet. Department of Agriculture, ChooseMyPlate. gov: Start Simple With MyPlate. Last Updated: April 18, 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. Having a healthy heart is vital to your overall health. Two of the simplest yet most important ways to…. Certain fats like omega-3 fatty acids should be part of your diet. You should limit your intake of other…. Adopting healthy habits allows you to take charge of both your physical and mental health, as well as positively…. Visit The Symptom Checker. Read More. Nutrition: Tips for Improving Your Health. Nutrition: How to Make Healthier Food Choices. Nutrition: Keeping a Food Diary. Nutrition for Weight Loss: What You Need to Know About Fad Diets. The Truth About Energy Drinks. Overeating in Children and Teens. Home Prevention and Wellness Food and Nutrition Healthy Food Choices Changing Your Diet: Choosing Nutrient-rich Foods. Path to improved health You may not get all the micronutrients your body needs. Nutrient Food sources Calcium Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines Potassium Bananas, cantaloupe, raisins, nuts, fish, and spinach and other dark greens Fiber Legumes dried beans and peas , whole-grain foods and brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruit and vegetables Magnesium Spinach, black beans, peas, and almonds Vitamin A Eggs, milk, carrots, sweet potatoes, and cantaloupe Vitamin C Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers Vitamin E Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens All of the above foods are good choices. Grains Whole-grain foods are low in fat. Choose these foods: Rolled or steel cut oats Whole-wheat pasta Whole-wheat tortillas Whole-grain wheat or rye crackers, breads, and rolls Brown or wild rice Barley, quinoa, buckwheat, whole corn, and cracked wheat Fruits and vegetables Fruits and vegetables naturally are low in fat. Choose these foods: Broccoli, cauliflower, and Brussels sprouts Leafy greens, such as chard, cabbage, romaine, and bok choy Dark, leafy greens, such as spinach and kale Squash, carrots, sweet potatoes, turnips, and pumpkin Snap peas, green beans, bell peppers, and asparagus Apples, plums, mangos, papaya, pineapple, and bananas Blueberries, strawberries, cherries, pomegranates, and grapes Citrus fruits, such as grapefruits and oranges Peaches, pears, and melons Tomatoes and avocados Meat, poultry, fish, and beans Beef, pork, veal, and lamb Choose low-fat, lean cuts of meat. Poultry Chicken breasts are a good cut of poultry. Fish Fresh fish and shellfish should be damp and clear in color. Beans and other non-meat sources Non-meat sources of protein also can be nutrient-rich. Choose these foods: Lean cuts of beef, pork, veal, and lamb Turkey bacon Ground chicken or turkey Wild-caught salmon and other oily fish Haddock and other white fish Wild-caught tuna canned or fresh Shrimp, mussels, scallops, and lobster without added fat Legumes, such as beans, lentils, and chickpeas Seeds and nuts, including nut butters Dairy and dairy substitutes Choose skim milk, low-fat milk, or enriched milk substitutes. Choose these foods: Low-fat, skim, nut, or enriched milk, like soy or rice Skim ricotta cheese in place of cream cheese Low-fat cottage cheese String cheese Plain nonfat yogurt in place of sour cream Things to consider Most nutrient-rich foods are found in the perimeter outer circle of the grocery store. Deficiency in vitamin E can lead to complications such as nerve damage, muscle weakness, loss of motor control, weakened immune function and vision problems. Vitamin K is primarily a coagulant, which means it helps blood clot. Without vitamin K, you would lose too much blood even from a small cut or scrape. People on blood-thinning medications should talk to their doctor about vitamin K before increasing their consumption. If it's safe for you to eat more vitamin K-containing foods, try adding these sources to your diet:. In addition to vitamins, the human body requires several minerals to function optimally. Mineral deficiencies are often responsible for symptoms like fatigue, poor sleep, low moods and lack of focus. You need two types of minerals to support your health: macrominerals, which you need in large amounts, and trace minerals, which you need in smaller quantities. The macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. Calcium is the most abundant mineral in the human body -- you need plenty of it to keep your bones and teeth healthy, as well as support muscle and nerve function. The best sources of calcium include:. Phosphorus helps form your bones and teeth, makes protein for tissue growth and repair, and produces the molecules your cells use for energy. These foods contain ample phosphorus:. Many plant foods contain phosphorus, but most plants store the mineral as phytic acid, which humans can't digest or absorb. The best way to get phosphorus is from animal foods. Like the other macrominerals, magnesium supports nerve and muscle function, as well as bone and heart health. You can find magnesium in:. This electrolyte is essential for maintaining fluid balance in your body and helping your muscles contract, among other things. Many people try to limit their sodium intake and some people need to , but consuming too little sodium can lead to health problems just like consuming too much can. The foods highest in sodium generally aren't the healthiest sources of sodium, and sometimes a single savory snack can nearly reach the daily recommended sodium limit. However, some whole foods contain trace amounts of sodium, including:. You likely already eat plenty of foods high in sodium, such as bread, pasta, soup, deli meat, sauces and dressings, broths, stocks, canned foods, frozen foods and snack foods. Most people don't need to increase their sodium intake and should limit sodium-rich foods if they tend to eat more than the recommended daily allowance of 2, milligrams. Another important electrolyte, potassium supports a regular and healthy heartbeat, offsets sodium's effect on blood pressure, supports nerve function and muscle contraction, and moves waste products out of cells. Foods high in potassium include:. Chloride is an electrolyte that works with sodium and potassium to fulfill a variety of roles in the body. Dietary chloride primarily comes from table salt and sea salt, and most people get enough through the foods they eat daily, but you can maximize chloride intake by eating these foods:. Your body uses sulfur to repair DNA, protect your cells against damage, metabolize food and provide structure to your skin and other connective tissues.

There so many different vitamins and Getting enough vitamins and minerals supplements available, dnough can feel overwhelming trying to decide what you should take. Adapted with Fueling for optimal performance from Making Sense Getting enough vitamins and minerals Vitamins and Getingmindrals special health report published by Harvard Health Publishing. Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There is a fine line between getting enough of these nutrients which is healthy and getting too much which can end up harming you. Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need.

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Getting enough vitamins and minerals -

This electrolyte is essential for maintaining fluid balance in your body and helping your muscles contract, among other things. Many people try to limit their sodium intake and some people need to , but consuming too little sodium can lead to health problems just like consuming too much can.

The foods highest in sodium generally aren't the healthiest sources of sodium, and sometimes a single savory snack can nearly reach the daily recommended sodium limit. However, some whole foods contain trace amounts of sodium, including:.

You likely already eat plenty of foods high in sodium, such as bread, pasta, soup, deli meat, sauces and dressings, broths, stocks, canned foods, frozen foods and snack foods. Most people don't need to increase their sodium intake and should limit sodium-rich foods if they tend to eat more than the recommended daily allowance of 2, milligrams.

Another important electrolyte, potassium supports a regular and healthy heartbeat, offsets sodium's effect on blood pressure, supports nerve function and muscle contraction, and moves waste products out of cells. Foods high in potassium include:. Chloride is an electrolyte that works with sodium and potassium to fulfill a variety of roles in the body.

Dietary chloride primarily comes from table salt and sea salt, and most people get enough through the foods they eat daily, but you can maximize chloride intake by eating these foods:. Your body uses sulfur to repair DNA, protect your cells against damage, metabolize food and provide structure to your skin and other connective tissues.

It's an important trace mineral you can get from a variety of foods, including:. Most people know iron for its role in blood production. Most of the iron in your body is found in hemoglobin and myoglobin , two substances essential to the transport and transferring of oxygen throughout your body.

The top food sources of iron include:. This trace mineral is a cofactor for many enzymes, which means it plays a role in lots of chemical reactions that occur in your body, including the metabolism of carbs and protein.

The best food sources of manganese are:. Like manganese, copper is a cofactor for several enzymes. It's also important for proper brain development and connective tissue integrity.

Here's where to find copper in food:. Your body needs iodine for proper thyroid function: Without it, your body can't make enough thyroid hormones. Iodine is especially important for babies and pregnant women, because this mineral is crucial to bone and brain formation.

The primary source of iodine in the American diet is iodized salt. If you consume a lot of salt, you probably get enough iodine. But in case you don't, you can find iodine in these other foods:. Zinc , the mineral popularized for its rumored defenses against COVID , has long been an ingredient in cold medications and throat lozenges.

In addition to its well-known role in immune function, zinc also contributes to wound healing and protein synthesis. The best food sources of zinc include:. Cobalt is found in the body as part of vitamin B and helps your body process and absorb the vitamin.

Vitamins are essential to human health. Here, learn about each of the 13 vitamins, including good sources and how they help. Learn more here. HUM nutrition offers a range of products to support a person's health. Here is our review for Here, we review mindbodygreen supplements, online courses, and the brand's reputation.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What is the required daily intake of vitamins and minerals? Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Lauren Martin on November 12, Daily intake charts Nutritional labeling Consuming too much Side effects Common deficiencies Risks of multivitamins Contacting a doctor Summary Vitamins and minerals are micronutrients that are responsible for many life-sustaining biological processes.

Daily intake of vitamins and minerals. Share on Pinterest Vitamin DV biotin 30 micrograms mcg choline mcg folate , or folic acid mcg of dietary folate equivalents niacin 16 milligrams mg of niacin equivalents pantothenic acid 5 mg riboflavin 1. Mineral DV calcium 1, mcg chloride 2, mg chromium 35 mcg copper 0.

Definitions of terms. Can a person consume too much of vitamins and minerals? Side effects of excessive consumption. Vitamin or mineral Side effects vitamin A peeling skin liver damage vision loss niacin burning, itching sensation low blood pressure a buildup of fluid behind the eye calcium gastric reflux constipation kidney stones reduction in the absorption of iron, zinc, and magnesium magnesium diarrhea nausea abdominal cramping selenium irritability hair and nail brittleness skin rashes and sores nausea.

Common deficiencies. What are the risks of taking a multivitamin? Contacting a doctor. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Related Coverage. What are the 6 essential nutrients? Medically reviewed by Miho Hatanaka, RDN, LD. Which vitamins and minerals are good for acne? Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways.

It also formulates chemical messengers that shuttle from one organ to another, issuing the instructions that help sustain your life. But to do all this, your body requires some raw materials. These include at least 30 vitamins, minerals, and dietary components that your body needs but cannot manufacture on its own in sufficient amounts.

Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage. But trying to keep track of what all these vitamins and minerals do can be confusing.

Read enough articles on the topic, and your eyes may swim with the alphabet-soup references to these nutrients, which are known mainly be their initials such as vitamins A, B, C, D, E, and K—to name just a few. Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them.

Yet failing to get even those small quantities virtually guarantees disease. Here are a few examples of diseases that can result from vitamin deficiencies:. Just as a lack of key micronutrients can cause substantial harm to your body, getting sufficient quantities can provide a substantial benefit.

Some examples of these benefits:. Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure. So why does this matter? It means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume.

Many micronutrients interact. Vitamin D enables your body to pluck calcium from food sources passing through your digestive tract rather than harvesting it from your bones. Vitamin C helps you absorb iron. And even a minor overload of the mineral manganese can worsen iron deficiency.

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. Water-soluble vitamins are packed into the watery portions of the foods you eat.

They are absorbed directly into the bloodstream as food is broken down during digestion or as a supplement dissolves. Because much of your body consists of water, many of the water-soluble vitamins circulate easily in your body.

Your kidneys continuously regulate levels of water-soluble vitamins, shunting excesses out of the body in your urine.

Although water-soluble vitamins have many tasks in the body, one of the most important is helping to free the energy found in the food you eat. Others help keep tissues healthy. Here are some examples of how different vitamins help you maintain health:. Contrary to popular belief, some water-soluble vitamins can stay in the body for long periods of time.

And even folic acid and vitamin C stores can last more than a couple of days. Just be aware that there is a small risk that consuming large amounts of some of these micronutrients through supplements may be quite harmful.

For example, very high doses of B6—many times the recommended amount of 1. Rather than slipping easily into the bloodstream like most water-soluble vitamins, fat-soluble vitamins gain entry to the blood via lymph channels in the intestinal wall see illustration.

Many fat-soluble vitamins travel through the body only under escort by proteins that act as carriers. Fatty foods and oils are reservoirs for the four fat-soluble vitamins.

Within your body, fat tissues and the liver act as the main holding pens for these vitamins and release them as needed. To some extent, you can think of these vitamins as time-release micronutrients. Your body squirrels away the excess and doles it out gradually to meet your needs.

Together this vitamin quartet helps keep your eyes, skin, lungs, gastrointestinal tract, and nervous system in good repair. Here are some of the other essential roles these vitamins play:. Because fat-soluble vitamins are stored in your body for long periods, toxic levels can build up.

This is most likely to happen if you take supplements. The body needs, and stores, fairly large amounts of the major minerals. Major minerals travel through the body in various ways.

Potassium, for example, is quickly absorbed into the bloodstream, where it circulates freely and is excreted by the kidneys, much like a water-soluble vitamin.

Symptoms of vitamin deficiency include brittle hair and Energy-boosting foods, mouth ulcers, hair loss, Gettjng skin patches, Getting enough vitamins and minerals more. GGetting these signs Getting enough vitamins and minerals help you adjust your diet accordingly. Imnerals well-balanced and nutritious diet has many benefits. On the other hand, a diet lacking in nutrients may cause various unpleasant symptoms or even serious adverse effects. A variety of factors may cause brittle hair and nails. One of them is a lack of biotin. Biotinalso known as vitamin B7, helps the body convert food into energy.

Getting enough vitamins and minerals -

For example, people following a vegan diet are at risk of developing deficiencies in vitamin B12, iodine, zinc, and iron. They may need to take a supplement or multivitamin to meet their needs. If someone is considering taking a vitamin or mineral supplement, they should consult a doctor first. The doctor can order a simple blood test to check for any deficiencies.

Taking too many dietary supplements or consuming a specific vitamin or mineral in excessive amounts could result in severe side effects.

If a person is concerned about taking too many supplements, they should seek guidance from a healthcare professional.

If someone thinks their consumption of specific vitamins or minerals is either too high or too low, they should consult a doctor. A simple vitamin and nutrition blood or urine test can help determine which micronutrients a person is lacking.

A doctor can then provide guidance on which supplements are suitable for the individual to take. The doctor may also refer them to a dietitian for nutritional assistance.

The FDA sets out guidelines on how much of each vitamin and mineral a person should consume per day. Health experts refer to this as DV.

While most people can meet these values through food alone, individuals following restrictive diets or with certain health conditions may need to take dietary supplements.

People should always contact a doctor before taking new supplements or multivitamins, as consuming too much of certain nutrients can have adverse effects.

There are six essential nutrients that people need in their diets to ensure the body has everything it needs for good health. Read what they are here. There are many over-the-counter products and prescription medications for treating acne. However, some vitamins and minerals may also help prevent and….

Vitamins are essential to human health. Here, learn about each of the 13 vitamins, including good sources and how they help. Learn more here. HUM nutrition offers a range of products to support a person's health. Here is our review for Here, we review mindbodygreen supplements, online courses, and the brand's reputation.

My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. What is the required daily intake of vitamins and minerals? Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Lauren Martin on November 12, Daily intake charts Nutritional labeling Consuming too much Side effects Common deficiencies Risks of multivitamins Contacting a doctor Summary Vitamins and minerals are micronutrients that are responsible for many life-sustaining biological processes.

Daily intake of vitamins and minerals. Share on Pinterest Vitamin DV biotin 30 micrograms mcg choline mcg folate , or folic acid mcg of dietary folate equivalents niacin 16 milligrams mg of niacin equivalents pantothenic acid 5 mg riboflavin 1. Mineral DV calcium 1, mcg chloride 2, mg chromium 35 mcg copper 0.

Definitions of terms. Can a person consume too much of vitamins and minerals? Side effects of excessive consumption. Vitamin or mineral Side effects vitamin A peeling skin liver damage vision loss niacin burning, itching sensation low blood pressure a buildup of fluid behind the eye calcium gastric reflux constipation kidney stones reduction in the absorption of iron, zinc, and magnesium magnesium diarrhea nausea abdominal cramping selenium irritability hair and nail brittleness skin rashes and sores nausea.

The very best source of vitamin D is sunshine, but plenty of foods contain trace amounts of vitamin D to support a well-rounded diet. It's hard to get enough vitamin D from food alone, so it's a good idea to get outside for a few minutes each day in addition to prioritizing these foods.

Vitamin E is an antioxidant responsible for many bodily functions, including the formation of red blood cells. Deficiency in vitamin E can lead to complications such as nerve damage, muscle weakness, loss of motor control, weakened immune function and vision problems.

Vitamin K is primarily a coagulant, which means it helps blood clot. Without vitamin K, you would lose too much blood even from a small cut or scrape. People on blood-thinning medications should talk to their doctor about vitamin K before increasing their consumption.

If it's safe for you to eat more vitamin K-containing foods, try adding these sources to your diet:. In addition to vitamins, the human body requires several minerals to function optimally. Mineral deficiencies are often responsible for symptoms like fatigue, poor sleep, low moods and lack of focus.

You need two types of minerals to support your health: macrominerals, which you need in large amounts, and trace minerals, which you need in smaller quantities. The macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.

Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. Calcium is the most abundant mineral in the human body -- you need plenty of it to keep your bones and teeth healthy, as well as support muscle and nerve function. The best sources of calcium include:.

Phosphorus helps form your bones and teeth, makes protein for tissue growth and repair, and produces the molecules your cells use for energy. These foods contain ample phosphorus:. Many plant foods contain phosphorus, but most plants store the mineral as phytic acid, which humans can't digest or absorb.

The best way to get phosphorus is from animal foods. Like the other macrominerals, magnesium supports nerve and muscle function, as well as bone and heart health. You can find magnesium in:. This electrolyte is essential for maintaining fluid balance in your body and helping your muscles contract, among other things.

Many people try to limit their sodium intake and some people need to , but consuming too little sodium can lead to health problems just like consuming too much can. The foods highest in sodium generally aren't the healthiest sources of sodium, and sometimes a single savory snack can nearly reach the daily recommended sodium limit.

However, some whole foods contain trace amounts of sodium, including:. You likely already eat plenty of foods high in sodium, such as bread, pasta, soup, deli meat, sauces and dressings, broths, stocks, canned foods, frozen foods and snack foods.

Most people don't need to increase their sodium intake and should limit sodium-rich foods if they tend to eat more than the recommended daily allowance of 2, milligrams. Another important electrolyte, potassium supports a regular and healthy heartbeat, offsets sodium's effect on blood pressure, supports nerve function and muscle contraction, and moves waste products out of cells.

Foods high in potassium include:. 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? Should I be taking a multivitamin or other dietary supplement? Should my child be taking a multivitamin or other dietary supplement?

Does it matter where I buy my vitamins? Is one brand of vitamins better than another? Do vitamins have any negative side effects? Depending on where I live, could I get enough vitamin D from sun exposure? Resources National Institutes of Health NIH : Dietary Supplement Fact Sheets U.

Last Updated: June 6, This article was contributed by familydoctor. org editorial staff. Categories: Food and Nutrition , Nutrients and Nutritional Info , Prevention and Wellness. Tags: Dietary Supplements , iron , minerals , nutrition , potassium , vitamin D , vitamins.

Copyright © American Academy of Family Physicians This information provides a general overview and may not apply to everyone.

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Non-GMO recipes government Gehting often end vitmins. gov or. Getting enough vitamins and minerals site is secure. Vitamins help viamins body Joint health and work the way it should. There are 13 essential vitamins — Getting enough vitamins and minerals A, C, D, E, K, and the B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, B 6B 12and folate. Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly.