Vitamins & Minerals (Micronutrients)
(Essential Micronutrients)
Vitamins and minerals are essential micronutrients needed in small amounts for optimal health. They support energy metabolism, immune function, bone health, blood formation, and countless other vital processes in your body.
Primary Functions
Health Benefits
Energy Production
Strong EvidenceB vitamins are essential for converting food into usable energy
Immune Function
Strong EvidenceVitamins A, C, D, E and minerals like zinc support immune health
Bone Health
Strong EvidenceCalcium, vitamin D, K, and magnesium work together for strong bones
Blood Health
Strong EvidenceIron, B12, and folate are essential for healthy blood formation
Brain Function
Strong EvidenceMany vitamins and minerals support cognitive function and mental health
Deficiency Symptoms
Latest Research
Nutrient deficiencies are still common even in developed countries
Whole food sources provide nutrients in forms better utilized by the body
Nutrient interactions can enhance or inhibit absorption
Individual needs vary based on genetics, health status, and lifestyle
Practical Tips
Eat a rainbow of colorful fruits and vegetables daily
Include fortified foods like cereals and plant milks
Consider a high-quality multivitamin as nutritional insurance
Get blood tests to check for common deficiencies like vitamin D and B12
Focus on nutrient-dense whole foods rather than supplements when possible