Vitamin & mineral guide: what each does, how much you need, and what's too much
This is a plain-English guide to the 15 vitamins and minerals that matter most for everyday health. For each one you get a straight answer to three questions — what it does, how much you need, and how much is too much — with every RDA and upper-limit number fact-checked against the NIH Office of Dietary Supplements. Pick a nutrient below, or check a dose in the Safety Checker.
Vitamins
The organic nutrients your body needs in small amounts to release energy, protect cells and keep skin, blood and bones working.
Vitamin D
The "sunshine vitamin" that helps your body absorb calcium for strong bones and muscles.
Vitamin C
Water-soluble vitamin that builds collagen and supports your immune system.
Vitamin B12
A vitamin that keeps your blood and nerve cells healthy and helps make DNA.
Vitamin A
A fat-soluble vitamin for vision, immunity, and growth, from animal foods and plants
Vitamin E
A fat-soluble antioxidant vitamin that helps protect your cells from damage.
Vitamin B6
A water-soluble B vitamin your body uses for protein, blood, and brain chemistry
Folate
A B vitamin (B9) your body uses to build DNA and make healthy new cells.
Vitamin K
The vitamin that lets your blood clot, and helps keep bones and arteries healthy.
Minerals
The elements you get from food — building blocks for bone, blood, thyroid and hundreds of enzymes.
Iron
The mineral your blood uses to carry oxygen through your body.
Magnesium
A mineral your body uses in 300+ enzyme reactions for muscle, nerve and energy function
Zinc
An essential mineral your body uses for immunity, wound healing, growth, and taste.
Calcium
The mineral that builds bones and teeth and keeps muscles and nerves working.
Selenium
An essential trace mineral your body uses to build protective antioxidant enzymes.
Iodine
A trace mineral your thyroid needs to make the hormones that run your metabolism.
Other essential nutrients
Essential fats your body cannot make and has to get from food.
Vitaminico for iPhone
Find your gap in 2 minutes
- A free chat with Vita reads your symptoms — no food-logging, no needles
- Your top 3 likely vitamin & mineral gaps, ranked
- A food-first plan: what to eat, where to get it, and what to skip
- No signup wall — the full check works the moment you open it
Free · iPhone · no email to start
