Mason JB, Booth SL. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. Philadelphia, PA: Elsevier; chap Markell M, Siddiqi HA.

Vitamins and trace elements. In: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. National Institutes of Health website. Nutrient Recommendations: Dietary Reference Intakes DRI. Accessed February 21, Review provided by VeriMed Healthcare Network.

Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. They are: Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K Vitamin B1 thiamine Vitamin B2 riboflavin Vitamin B3 niacin Vitamin B6 pyridoxine Vitamin B12 cyanocobalamin Pantothenic acid B5 Biotin B7 Folate folic acid or B9 Vitamins are grouped into two categories: Fat-soluble vitamins are stored in the body's liver, fatty tissue, and muscles.

The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat. Water-soluble vitamins are not stored in the body. The nine water-soluble vitamins are vitamin C and all the B vitamins.

Any leftover or excess amounts of these leave the body through the urine. They have to be consumed on a regular basis to prevent shortages or deficiencies in the body. The exception to this is vitamin B12, which can be stored in the liver for many years.

Some vitamin-like nutrients are also needed by the body such as: Choline Carnitine. Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin. Vitamin B6 is also called pyridoxine. Vitamin B6 helps form red blood cells and maintain brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body.

The more protein you eat the more pyridoxine your body requires. Vitamin B12 , like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central and peripheral nervous systems.

Vitamin C , also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It is also essential for wound healing.

Vitamin D is also known as the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the body's requirement of vitamin D for most people at most latitudes.

People who do not live in sunny places may not make enough vitamin D. It is very hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium. You need calcium for the normal development and maintenance of healthy teeth and bones.

It also helps maintain proper blood levels of calcium and phosphorus. Vitamin E is an antioxidant also known as tocopherol. It helps the body form red blood cells and use vitamin K.

Vitamin K is needed because without it blood would not coagulate normally. Some studies suggest that it is important for bone health. Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.

Niacin is a B vitamin that helps maintain healthy skin and nerves. Vitamin A is a fat-soluble vitamin in foods either as preformed vitamin A retinol and retinyl esters or provitamin A carotenoids like beta carotene. Preformed vitamin A is already in the right biological form while carotenoids need to be converted to retinol in the body.

Vitamin A supports eye, heart, and lung health along with immune function and reproduction. The macula and lens of the human eye are rich in carotenoids , which act as antioxidants that protect the eye from oxidative stress often involved in eye health issues.

Topical cosmetic products containing retinol have been shown to support skin health. One study found that topical application of a retinol cream significantly improved photoaging of the skin , or premature aging due to sun exposure. Vitamin A rich foods include liver, salmon, grass-fed dairy, and orange and yellow plant foods as well as kale and spinach.

Vitamin A can be supplemented alone but is most commonly found in multivitamin formulations. Vitamin B12 is perhaps best known for its role in converting food into energy.

It can also support cognitive and nervous system health and is involved in red blood cell formation. Vitamin B12 is naturally found in the diet only found in animal products but may also be found in foods fortified with the vitamin. Those eating a plant-based diet such as vegans and vegetarians require supplementation or eating enough fortified foods to prevent vitamin B12 deficiency.

When choosing a supplement, look for active forms of the vitamin, such adenosylcobalamin or methylcobalamin, for easier absorption and use in the body. Vitamin B12 can be found as a stand-alone vitamin or in vitamin B complex and multivitamin formulations.

Vitamin C is a water-soluble vitamin that is also an antioxidant , which means it can help manage oxidative stress that plays a causal role in various health conditions. It is needed for collagen production and to help manage oxidative stress that can impair collagen formation.

Vitamin C also improves the absorption of nonheme iron, the form of iron in plant-based foods, and plays an important role in immune function. Food sources of vitamin C include citrus, peppers, broccoli, Brussels sprouts, kiwis, and strawberries. Whole food forms and extracts of vitamin C may be more effective than the synthetic ascorbic acid commonly found in many commercial supplements.

Vitamin D is considered a nutrient of public health concern since a large portion of the U. population is deficient in the vitamin. It can be challenging to get enough from foods and sun exposure alone.

Environmental factors like pollution, location distance from equator , use of sunblock blocks UVB rays which are needed for vitamin D production , pigment of skin more melanin present can make it more challenging to absorb UV rays , and season impact vitamin D levels.

Vitamin D is needed for calcium absorption and bone health as well as for maintaining a healthy immune system. A large body of research now exists on the extensive role of vitamin D in many aspects of immune health.

In addition to getting healthy levels of sun exposure and increasing intake of foods rich in vitamin D, supplementation of vitamin D can help meet your daily needs.

Vitamin E is a fat-soluble vitamin made up of 8 different molecules such as tocopherols and tocotrienols. This vitamin doubles as an antioxidant that can help manage oxidative stress. In supplements, it can be found alone, in multivitamins, or added as an ingredient to help maintain freshness due to its antioxidant properties.

A randomized control trial on the use of vitamin E along with vitamin C and raspberry leaf extract showed positive results in supporting skin appearance including anti-aging effects. Some additional research has emerged that may point to tocotrienols as the safer and more effective form of vitamin E to use in supplementation.

The Recommended Dietary Allowance RDA for vitamin E is 15mg or 22 IU daily for those 14 and older. Some of the best food sources of vitamin E include sunflower seeds, almonds, hazelnuts, and salmon. Vitamin K consists of two types: K1 phylloquinone and K2 multiple types of menaquinones.

K1 is the main dietary form of vitamin K and is present mainly in green leafy vegetables. K2 is mainly produced by bacteria in the gut and is also present in small amounts in animal-based foods and fermented foods. Vitamin K plays various roles in the body, including involvement in blood clotting and bone metabolism.

The K2 type is often combined with vitamin D, like in our Calcium Plus supplement to support bone health, since the two vitamins work together synergistically. The RDA for vitamin K is mcg. Most people associate calcium with strong bones and teeth, for which it is definitely needed, but it also has other important functions in the body.

Calcium helps the heart and other muscles contract, aids in nervous system function, and supports the release of hormones and enzymes, andsupports bone health.

The RDA for calcium is 1,,mg. Dairy is one of the primary sources of dietary calcium, along with non-dairy calcium sources like cooked dark leafy greens and small bone-in fish.

Calcium supplementation may be particularly useful for those who do not consume dairy or have limited intake of calcium-rich foods. One of the primary functions of iron is to help transport oxygen in the blood. Four atoms of iron reside inside each molecule of hemoglobin , which can bind up to four molecules of oxygen.

A similar molecule called myoglobin also uses iron to provide oxygen inside muscle cells and connective tissue. There are two types of iron: heme found in animal based products and nonheme iron found in plant based sources. Heme iron is more easily absorbed, while nonheme iron absorption can be boosted by simultaneous intake of vitamin C.

Proper gut health and stomach acid production are also needed for proper iron absorption. It is best to get iron from food intake ; however, if blood levels are measuring low, the person may be instructed by their healthcare provider to supplement. Those who menstruate or those who are pregnant have increased needs for iron.

Zinc is an essential mineral for immune system function, wound healing, and DNA synthesis and repair. Good food sources of zinc include oysters, which have the highest amount of zinc, as well as other shellfish, beef, liver, nuts and seeds, and dairy. Magnesium is known to be involved in over processes in the body.

It is an essential mineral in bones and muscle function and recovery. Alcohol consumption can deplete levels of magnesium and other electrolytes.

Magnesium can also help manage PMS symptoms by managing prostaglandin levels, relaxing the uterus, and supports muscle health and recovery.

The RDA of magnesium is mg , but some sources say that this is just the bare minimum required to prevent deficiency but is not enough for optimal functioning. Magnesium-rich foods include pumpkin seeds, which contain a whopping mg magnesium per one ounce, as well as chia seeds, almonds, cashews, and spinach.

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Find a Program or Service. Close I Want To: Refer My Patient Find A Doctor Find a Location Request Medical Records. Probiotics are beneficial bacteria that help the gut function properly. The gut also contains bad bacteria and pathogens that can decrease gut function and cause illness and disease.

Bacterial imbalances in the gut can lead to nutrient deficiencies even if we are are consuming a balanced diet and supplementing with vitamins and other nutrients.

Research shows that supplementation with probiotics supports healthy immune function, inflammation regulation, proper brain health, and weight management.

It also helps to counteract some of the harmful side effects of taking common medications, like NSAIDs and antibiotics. Because nutritional supplements are not regulated, quality can be an issue with certain brands.

Stamford Spine partners with Thorne® to offer our patients high quality supplements at a discounted rate. It is important to keep in mind that supplements should be taken at specific doses that vary from individual to individual.

In addition, certain supplements can interact with medications. Please speak to your chiropractor or another healthcare provider for more information before starting a new supplement. Please contact our office with any questions. Top 5 Supplements for Optimal Health. Stamford Spine Blog Top 5 Supplements for Optimal Health.

You Might Also Enjoy Headaches and migraines take a toll on millions of Americans. Vitamin B12 is necessary for normal nervous system function; it is an essential supplement if you're vegetarian because you may not get enough from your diet alone since B12 is found mainly in animal foods.

Most multivitamins you'll find include Vitamin A, and for good reason! It helps support a healthy immune system and is essential for healthy eye function.

Vitamin A is also a skin health nutrient! Vitamin A can be found in high amounts in liver, fish, and eggs. Vitamin A is added to some foods, including fortified milk and some ready-to-eat cereals. Good food sources of Vitamin E include wheat germ, seeds, nuts and nut butters, like peanut butter.

It can also be found naturally in some seafood and in smaller amounts in some fruits and vegetables, such as avocado. A multivitamin is a good alternative source of this essential nutrient. Vitamin E is an antioxidant that supports a healthy immune system and neutralizes free radicals in the body.

Vitamin K is a fat-soluble vitamin most commonly found in the diet as Vitamin K1 in plant foods like leafy green vegetables and dark berries and Vitamin K2 in fermented foods and animal products.

Vitamin K1 supports healthy vascular function and a healthy circulatory system. Vitamin K2 works with Calcium in your body to support healthy bones. Most multis provide a source of Vitamin K1. Additionally, some supplements combine Vitamin K2 with Vitamin D3 since these two vitamins work together to support strong, healthy bones.

Vitamin C is not only an antioxidant that supports your immune system, but it also increases iron absorption from food and is needed for collagen synthesis to support overall skin health. Almost ½ of U.

Many multivitamins include Vitamin D, an essential vitamin supporting the body's natural immune defenses and bone, teeth, and muscle health! Our bodies naturally produce Vitamin D when exposed to the sun.

Getting fifteen minutes of sunlight every day without sunscreen is recommended, although most adults do not produce enough due to various factors. However, some nutrients, including minerals like Calcium or Magnesium, may not be found in all multivitamins.

Your body uses Iron to produce hemoglobin an essential protein found in red blood cells , enabling red blood cells to carry oxygen throughout the body. If you are a woman under 50, you should consider taking a multivitamin with Iron; it's an essential nutrient for women in their reproductive years.

Calcium is essential to supporting our strong bones as we age! Women tend to have lower bone density than men and may want to consider supplementing their Calcium intake to support and maintain bone strength.

Magnesium is an essential mineral necessary for more than enzyme reactions in the body! Along with vitamins and minerals, Nature Made offers a variety of supplements with other benefits that may be a great addition to your daily routine.

Heart-healthy Omega-3s DHA and EPA are primarily found in fatty fish like salmon, tuna, sardines, and anchovies. If you are not a fish eater, consider adding an Omega-3 supplement, like Nature Made® Fish Oil Softgels , into your vitamin and supplement routine.

Probiotics are beneficial bacteria that help the digestive tract function properly. By reinforcing your gut's population of good bacteria, probiotics can help keep your good bacteria in healthy numbers. Nature Made® specially formulates our probiotics to support your gut in different ways.

The first thing you should do when considering what vitamins to add to your daily routine is speak with your healthcare provider. Just ask them, "What vitamins should I take everyday?

Page last reviewed: 03 August Next review due: 03 August Home Health A to Z Back to Health A to Z. Overview - Vitamins and minerals Contents Overview Vitamin A B vitamins and folic acid Vitamin C Vitamin D Vitamin E Vitamin K Calcium Iodine Iron Others.

What this guide covers This guide has information about: vitamin A B vitamins and folic acid vitamin C vitamin D vitamin E vitamin K calcium iodine iron other vitamins and minerals — including beta-carotene, copper, potassium and zinc Use these links to find out what these nutrients do, how much of them you need, how to ensure you get enough, and what the risks are if you take too much.

Units There are 3 types of units used to measure amounts of minerals and vitamins: Milligrams — a milligram is 1 thousandth of a gram and is usually spelt out as mg Micrograms — a microgram is 1 millionth of a gram and is usually spelt out as μg or mcg.

International Units, which are sometimes used to measure vitamins A, D and E — and usually spelt out as IU. The best forms are aspartate, citrate, lactate, and chloride which the body absorbs more completely. Over 40 percent of the U. Women in particular start losing bone density earlier, and getting enough calcium from the start is the best nutritional defense against this loss.

Jonathan Valdez, RDN, spokesperson for the New York State Academy of Nutrition and Dietetics and owner of Genki Nutrition recommends that you get calcium in the form of calcium citrate. This form optimizes bioavailability, causing less symptoms in people who have absorption issues.

Which, hello! is basically everyone. And it makes sense. Zinc supports our immune system and helps our body use carbohydrates, protein, and fat for energy. It also aids in wound healing. Pro-tip: Lerman suggests finding a multivitamin that has mg of zinc.

The NIH suggests you get approximately mg of zinc daily, so the amount you want your multivitamin to have depends on your diet. Some of the benefits of iron include:. Those who eat red meats typically get enough iron, but certain circumstances like having your menstrual cycle, going through puberty, and being pregnant may increase the amount of iron you need.

This is because iron is essential during times of rapid growth and development. Any more than that and Valdez says you may feel nauseous. Folate or folic acid is best known for aiding in fetus development and preventing birth defects. You can shop for folate supplements on Amazon. But each has a specialized role, too.

Vegan or vegetarians are prone to vitamin B deficiency because most food sources are animal-based like meat, poultry, fish, and eggs. Pro-tip: The recommended amount of B is less than 3 mcg, so Lerman recommends looking for a vitamin with 1 to 2 mcg per serving because your body gets rid of any extra B when you pee.

B also has many forms, so Smith recommends that you look for a multi that carries B as methylcobalamin or methyl-B12 , which is easiest for our bodies to absorb. Because at the end of the day, supplements should be considered bonus boosters, not replacements for food.

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