Consuming enough of the required vitamins and minerals is an essential part of eating a balanced diet. Although a varied diet usually provides the micronutrients a person needs, some people with restrictive diets — such as vegetarians , people with certain medical conditions, and older adults — may need to take a supplement.

However, to ensure safety, a person should only take supplements under the guidance of a doctor or registered dietitian. Read more to learn how much of each vitamin and mineral an individual should consume, which micronutrients are harmful when a person consumes them in excess, and what common deficiencies there are.

The Food and Drug Administration FDA sets out guidelines for the amounts of different vitamins and minerals an individual should consume per day. It uses recommended Daily Value DV , which applies to most healthy people. However, individual nutrient needs will vary depending on many factors.

The FDA recommends that most healthy people consume the following amounts of vitamins:. The FDA recommends that most healthy people consume the following amounts of minerals:. While DV can be a useful starting point, it is not the only term experts use to describe how much of something an individual should consume.

Researchers, dietitians , manufacturers, and government bodies use different abbreviations. This can make reading nutritional labels challenging. Below are common terms a person may encounter when reading food or supplement labels:. In most cases, people will not consume too much of a particular vitamin or mineral, especially when they are getting it from food.

Overconsumption usually happens when an individual takes a nutritional supplement. Vitamin and mineral toxicity is rare, and it only occurs when a person consumes a certain nutrient in very large amounts.

It is important to note that not all vitamins and minerals are harmful when a person consumes them in excess. Water-soluble vitamins dissolve in water, so when a person consumes too much of these, the body usually gets rid of the excess in the urine.

Vitamin C and B vitamins are all water-soluble. However, fat-soluble vitamins dissolve in fat and oils. This means that fatty tissues and the liver store them, and they can build up over time. In some cases, they could reach toxic levels. This is particularly common in people who consume too many fat-soluble vitamins.

Not all fat-soluble vitamins are harmful when an individual consumes them in large amounts. For instance, it is generally safe to consume a surplus of vitamin D, although people should avoid consuming megadoses of this vitamin over long periods of time.

Consuming excess amounts of certain minerals, such as calcium, magnesium, zinc, and selenium, can cause adverse effects. 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 fats , and 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 intolerances , may 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. Vitamin and mineral supplements are frequently misused and taken without professional advice. They are often used as a form of medicine to treat ailments such as colds , or to counteract lifestyle issues such as stress.

They are organic compounds that participate in various metabolic functions. High-dose supplements should not be taken unless recommended under medical advice. Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills.

The main exception to this is folate. The synthetic form in a supplement or fortified food is better absorbed by the body than folate from food sources. Food is a complex source of vitamins, minerals and phytochemicals plant chemicals , which all work together.

Supplements tend to work in isolation. Research shows a food component that has an effect on the body may not have the same effect when it is isolated and taken as a supplement. Phytochemicals are an important component of food and are thought to reduce the incidence of heart disease and some cancers.

Supplements do not provide the benefits of phytochemicals and other components found in food. Taking vitamin and mineral supplements is no substitute for a healthy diet. Our body only needs a small amount of vitamins and minerals every day External Link.

A varied diet generally provides enough of each vitamin and mineral. However, some people may need supplements to correct vitamin or mineral deficiencies and this includes:.

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.

Folic acid is a B-group vitamin which can also be found in some fortified foods such as breads and breakfast cereals. Foods fortified with folic acid have the nutrient added to them during production to boost their nutritional value. People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements.

It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments. For instance, vitamin C is suggested as a cure for the common cold, and vitamin E is widely promoted as a beneficial antioxidant to help prevent heart disease.

After extensive research, however, neither of these claims has been shown to be true. Large-scale studies have consistently shown little benefit in taking mega-doses of supplements.

In fact, there is some evidence that taking high-dose supplements to prevent or cure major chronic diseases such as heart disease and cancer , may be harmful to your health.

Vitamin supplements are commonly considered to be an antidote to stress. Popping a pill will not likely cure persistent tiredness either. If you are feeling run down, it is more likely to be due to stress, depression , insufficient sleep or other factors, rather than a vitamin deficiency.

If you feel like this regularly, seek medical advice. Vitamin E is often singled out as the potential fountain of youth. However, there is no evidence that taking large doses of any vitamin can stall or reverse the effects of ageing.

Neither can one vitamin restore a flagging sex drive or cure infertility. Some claims have been made that certain vitamins can treat different cancers.

However, research shows this is not the case. For example:. Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. When vitamins are taken as supplements, they are introduced into the body at levels that could never be achieved by eating even the healthiest of diets.

For instance, provitamin A beta-carotene in food is accompanied by hundreds of its carotenoid relatives. Simply taking a vitamin pill is not an instant fix for feeling run down or lacking in energy. When you artificially remove one of them and provide it completely out of context, it may not be as effective and, in the case of some vitamins, can have negative effects.

Vitamin and mineral supplements can also interfere with prescription medicines and medical treatments. In extreme cases, for example, where people take times the recommended dietary intake RDI , this can stop the work of anticonvulsant drugs, such as those used in epilepsy.

Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better.

For a healthy adult, if supplements are used, they should generally be taken at levels close to the RDI. Taking vitamin and mineral supplements is a short-term measure.

The long-term use of some high-dose supplements can lead to symptoms of toxicity. If you feel that you could be lacking in certain vitamins and minerals, it may be better to look at changing your diet and lifestyle rather than reaching for supplements.

If you need help, see your doctor or a dietitian. Some complementary medicines , such as vitamin and mineral supplements can interact with prescription medicines and medical treatments.

If you are advised to take vitamin supplements, it is a good idea to see a dietitian , who can work with your doctor or other health professionals to provide dietary advice related to your situation.

And if you do need to take a supplement, it is best to take multivitamins at the recommended dietary level, rather than single nutrient supplements or high-dose multivitamins.

Remember, to report any complementary medicines including vitamin and mineral supplements you are taking when you visit any healthcare professional. This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake.

The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort. A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages.

Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking.

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There are 3 types of units used to measure amounts of minerals and vitamins:. 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. 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.

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How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 17, How to ensure you get the right vitamins and minerals in the right amounts Vitamins and minerals are as essential for living as air and water.

Two types of each 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 top food sources Federal guidelines suggest minimum daily amounts for vitamins and key minerals.

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 : Vitamin Sources Water soluble: B ham, soymilk, watermelon, acorn squash B milk, yogurt, cheese, whole and enriched grains and cereals.

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A well planned vegetarian or vegan diet will meet most nutrient needs. Vegans may need a source of vitamin B12 either from a supplement or foods fortified with vitamin B They may also benefit from a calcium and vitamin D supplement. People with medical conditions. Some conditions such as anemia , inflammatory bowel disease or osteoporosis may need more of some nutrients.

Your health care provider will advise you. People with very restricted diets, such as those with poor appetite, very low calorie diet or food allergies may need a supplement. People who smoke. Smoking increases the need for vitamin C. People who smoke should take a vitamin C supplement and eat vitamin C rich foods.

A daily multivitamin is usually safe. However, some vitamins and minerals are dangerous when taken in large amounts if you take them as single nutrient supplements.

For example, high intakes of vitamin A during pregnancy have been linked to birth defects. Also, vitamin D, niacin, calcium, iron and selenium are toxic in high doses. For some supplements, if you take too much, you may experience unpleasant side effects.

For example, having over mg of vitamin C may cause gut problems like diarrhea. Magnesium in higher doses may also cause diarrhea. Large amounts of vitamin B6 may also have harmful side effects. Speak to your dietitian or health care provider before starting a higher dose supplement to make sure it is right for you.

It is not recommended that vitamin A or beta-carotene supplements be used to prevent cancer. In fact, research has shown that in some cases, taking these supplements can increase the risk of some types of cancer.

Almost all nutrients help the immune system in one way or another. Some research suggests that vitamin C and zinc may help reduce the duration of a cold and the severity of some symptoms.

For most people, however, there is no good evidence that taking more of these nutrients than what you can get from a nutritious diet will improve your immune system. Zinc can be toxic in high doses, and taking more than 2, mg of vitamin C per day can have side effects like diarrhea.

Several nutrients have been studied to see if they can help prevent dementia. These include antioxidants such as vitamins A, C and E , B vitamins, and omega-3 fatty acids. Currently there is not enough evidence that shows that taking vitamin and mineral supplements will prevent dementia.

It is not recommended that you take a vitamin E supplement to help prevent chronic diseases like heart disease or cancer. In fact, some research has shown that in certain individuals such as those who already have had heart disease, cancer or diabetes , high doses of vitamin E supplements can actually cause harm.

More research is needed to know how vitamin E supplements can affect the risk of chronic disease. Always speak with your health care provider before starting a vitamin E supplement. Note: The amount of vitamin E found in a multivitamin is considered safe and appropriate for healthy individuals.

A dietitian can review what you are eating to make sure you are getting all the vitamins and minerals you need. If you are low in some, they can recommend foods to include, or a supplement.

If you have medical conditions like allergies, osteoporosis, anemia or are recovering from surgery, a dietitian will advise you on any supplements you may need. Connect with a dietitian today! In most cases, your best bet is to get the vitamin and minerals you need from food.

Some people would benefit from taking a supplement, such women of childbearing age, pregnant women and people over the age of Always check with your dietitian or health care provider before starting a supplement.

Your body needs smaller amounts of micronutrients relative to macronutrients. Humans must obtain micronutrients from food since your body cannot produce vitamins and minerals — for the most part.

Vitamins are organic compounds made by plants and animals which can be broken down by heat, acid or air. On the other hand, minerals are inorganic, exist in soil or water and cannot be broken down.

When you eat, you consume the vitamins that plants and animals created or the minerals they absorbed. An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral has a specific role in your body. Vitamins and minerals are vital for growth, immune function, brain development and many other important functions 1 , 2 , 3.

Depending on their function, certain micronutrients also play a role in preventing and fighting disease 4 , 5 , 6. Micronutrients include vitamins and minerals.

Vitamins and minerals can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals. Regardless of type, vitamins and minerals are absorbed in similar ways in your body and interact in many processes.

Most vitamins dissolve in water and are therefore known as water-soluble. While each water-soluble vitamin has a unique role, their functions are related. For example, most B vitamins act as coenzymes that help trigger important chemical reactions.

A lot of these reactions are necessary for energy production. As you can see, water-soluble vitamins play an important role in producing energy but also have several other functions. Sources and Recommended Dietary Allowances RDAs or Adequate Intakes AIs of water-soluble vitamins are 7 , 8 , 10 , 11 , 12 , 13 , 14 , 15 , 16 :.

After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use. Sources and recommended intakes of fat-soluble vitamins are 17 , 18 , 19 , 20 :. Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body.

Sources and recommended intakes of the macrominerals are 21 , 22 , 23 , 24, 25 , 26 , 27 :. Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body.

Sources and recommended intakes of trace minerals are 28 , 29 , 30 , 31 , 32 , 33 , 34 :. Micronutrients can be divided into four groups — water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals. The functions, food sources and recommended intakes of each vitamin and mineral vary.

Consuming an adequate amount of the different vitamins and minerals is key to optimal health and may even help fight disease. This is because micronutrients are part of nearly every process in your body. Moreover, certain vitamins and minerals can act as antioxidants.

For example, research has linked an adequate dietary intake of vitamins A and C with a lower risk of some types of cancer 4 , 5. Research has linked low blood levels of selenium to a higher risk of heart disease.

Additionally, a review of 22 studies noticed that adequate calcium intake decreases the risk of death from heart disease and all other causes These studies suggest that consuming enough of all micronutrients — especially those with antioxidant properties — provides ample health benefits.

Micronutrients are part of nearly every process in your body. Some even act as antioxidants. Due to their important role in health, they may protect against diseases. Most healthy adults can get an adequate amount of micronutrients from a balanced diet, but there are some common nutrient deficiencies that affect certain populations.

The signs, symptoms and long-term effects of these deficiencies depend on each nutrient but can be detrimental to the proper functioning of your body and optimal health.

They are most likely to occur with large doses of the fat-soluble vitamins A, D, E and K since these nutrients can be stored in your liver and fatty tissues. They cannot be excreted from your body like water-soluble vitamins.

A micronutrient toxicity usually develops from supplementing with excess amounts — rarely from food sources. Signs and symptoms of toxicity vary depending on the nutrient. One study examined over 18, people with a high risk of lung cancer due to past smoking or asbestos exposure.

The intervention group received two types of vitamin A — 30 mg of beta-carotene and 25, IU of retinyl palmitate a day The safest and most effective way to get adequate vitamin and mineral intake appears to be from food sources 51 , However, people at risk of specific nutrient deficiencies may benefit from taking supplements under the supervision of a doctor.

Since your body requires micronutrients in specific amounts, deficiencies and surpluses of any one nutrient may lead to negative issues. Vitamins are needed for energy production, immune function , blood clotting and other functions while minerals benefit growth, bone health, fluid balance and other processes.

To get an adequate amount of micronutrients, aim for a balanced diet containing a variety of foods. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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.