daily vitamin and mineral intake
daily vitamin and mineral intake
What are the 27 essential vitamins and minerals?Essential vitamins and minerals are nutrients your body cannot make in sufficient amounts, so you must get them from food or supplements. They support energy production, immunity, bone health, and countless other functions. This guide breaks down the 27 essential micronutrients into 13 vitamins and 14 minerals, explaining what each one does, where to find it, and why balance matters.The complete list of essential micronutrientsYour body needs 13 vitamins: A, C, D, E, K, and the B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12). It also requires 14 minerals, including major minerals like calcium, magnesium, and potassium, and trace minerals like iron, zinc, and selenium. Each nutrient has specific roles, and deficiencies can cause subtle symptoms like fatigue, brittle nails, or frequent colds—but these signs are not exclusive to any single deficiency.How to meet your daily vitamin and mineral intakeA varied diet with fruits, vegetables, whole grains, proteins, and dairy or fortified alternatives covers most needs. However, some nutrients—like vitamin D, iron, B12, and magnesium—are commonly lacking. Supplements can help fill gaps but should be used with care, focusing on sufficiency rather than excess. Learn how to identify likely gaps, when testing may help, and how to choose supplements safely.