Vitamins and minerals are micronutrients—essential compounds that your body needs in small amounts to function properly. Unlike macronutrients (proteins, fats, and carbohydrates), they don’t provide energy directly, but they play key roles in metabolism, immunity, bone health, brain function, and more.
Since your body cannot produce most vitamins and minerals on its own (or not in sufficient quantities), it is crucial to obtain them through food or supplements.
This guide offers a complete daily overview of essential vitamins and minerals, including recommended intake, function, deficiency signs, and top food sources.
🔹 Water-Soluble Vitamins
These vitamins are not stored in the body in large amounts and must be consumed regularly.
Vitamin B1 (Thiamine)
- RDI: Men 1.2 mg | Women 1.1 mg
- Function: Energy metabolism, nerve function
- Sources: Whole grains, pork, legumes, nuts
- Deficiency: Fatigue, nerve damage, Beriberi
Vitamin B2 (Riboflavin)
- RDI: Men 1.3 mg | Women 1.1 mg
- Function: Energy production, antioxidant function
- Sources: Dairy, eggs, leafy greens, almonds
- Deficiency: Cracked lips, sore throat, eye disorders
Vitamin B3 (Niacin)
- RDI: Men 16 mg NE | Women 14 mg NE
- Function: Energy production, DNA repair
- Sources: Poultry, fish, peanuts, whole grains
- Deficiency: Pellagra (dermatitis, diarrhea, dementia)
Vitamin B5 (Pantothenic Acid)
- RDI: 5 mg
- Function: Fatty acid metabolism, hormone synthesis
- Sources: Meats, avocados, eggs, whole grains
- Deficiency: Rare – may cause fatigue, numbness
Vitamin B6 (Pyridoxine)
- RDI: Adults 1.3–1.7 mg
- Function: Protein metabolism, neurotransmitter synthesis
- Sources: Bananas, poultry, potatoes, chickpeas
- Deficiency: Irritability, depression, confusion
Vitamin B7 (Biotin)
- RDI: 30 mcg
- Function: Fat and carbohydrate metabolism
- Sources: Eggs, nuts, seeds, sweet potatoes
- Deficiency: Hair thinning, skin rash
Vitamin B9 (Folate)
- RDI: 400 mcg DFE (600 mcg for pregnancy)
- Function: DNA synthesis, cell division, fetal development
- Sources: Leafy greens, legumes, fortified grains
- Deficiency: Neural tube defects, anemia
Vitamin B12 (Cobalamin)
- RDI: 2.4 mcg (more for elderly or vegans)
- Function: Red blood cell production, nerve health, methylation
- Sources: Meat, dairy, eggs, fortified plant products
- Deficiency: Fatigue, neuropathy, megaloblastic anemia
Vitamin C (Ascorbic Acid)
- RDI: Men 90 mg | Women 75 mg (higher if smoking)
- Function: Antioxidant, collagen synthesis, immune support
- Sources: Citrus fruits, bell peppers, kiwi, berries
- Deficiency: Scurvy, bleeding gums, poor wound healing
🔹 Fat-Soluble Vitamins
These are stored in fat tissues and liver, and do not need daily replenishment.
Vitamin A
- RDI: Men 900 mcg RAE | Women 700 mcg RAE
- Function: Vision, immune function, skin health
- Sources: Liver, carrots, sweet potatoes, spinach
- Deficiency: Night blindness, dry skin
Vitamin D
- RDI: 600–800 IU (15–20 mcg); more for elderly or low sunlight exposure
- Function: Calcium absorption, bone health, immunity
- Sources: Sunlight, fatty fish, egg yolks, fortified milk
- Deficiency: Rickets, osteoporosis, weakened immunity
Vitamin E
- RDI: 15 mg (22.4 IU)
- Function: Antioxidant, cell membrane protection
- Sources: Nuts, seeds, vegetable oils, spinach
- Deficiency: Nerve and muscle damage (rare)
Vitamin K
- RDI: Men 120 mcg | Women 90 mcg
- Function: Blood clotting, bone metabolism
- Sources: Leafy greens, broccoli, fermented foods
- Deficiency: Easy bruising, bleeding disorders
🔹 Macrominerals
Required in larger amounts compared to trace minerals.
Calcium
- RDI: Adults 1000–1200 mg
- Function: Bone and teeth strength, muscle function
- Sources: Dairy, fortified plant milk, leafy greens
- Deficiency: Osteoporosis, muscle cramps
Magnesium
- RDI: Men 400–420 mg | Women 310–320 mg
- Function: Muscle relaxation, nerve transmission, energy production
- Sources: Nuts, seeds, whole grains, dark chocolate
- Deficiency: Cramps, fatigue, irregular heartbeat
Potassium
- RDI: 2600–3400 mg
- Function: Fluid balance, muscle and nerve function
- Sources: Bananas, potatoes, beans, spinach
- Deficiency: High blood pressure, muscle weakness
Phosphorus
- RDI: 700 mg
- Function: Bone structure, energy storage (ATP)
- Sources: Meat, dairy, nuts, legumes
- Deficiency: Weakness, bone pain
Sodium
- RDI: <2300 mg
- Function: Fluid balance, nerve transmission
- Sources: Salt, processed foods
- Excess: High blood pressure, fluid retention
Chloride
- RDI: 2300 mg
- Function: Electrolyte balance, digestion (stomach acid)
- Sources: Salt, seaweed, olives
- Deficiency: Rare; usually occurs with vomiting or fluid loss
🔹 Trace Minerals
Needed in smaller amounts but still vital.
Iron
- RDI: Men 8 mg | Women 18 mg (27 mg if pregnant)
- Function: Oxygen transport (hemoglobin), energy production
- Sources: Red meat, legumes, spinach, fortified cereals
- Deficiency: Anemia, fatigue, shortness of breath
Zinc
- RDI: Men 11 mg | Women 8 mg
- Function: Immune support, wound healing, DNA synthesis
- Sources: Shellfish, meat, seeds, legumes
- Deficiency: Impaired immunity, hair loss, delayed healing
Copper
- RDI: 0.9 mg
- Function: Iron metabolism, antioxidant defense
- Sources: Shellfish, seeds, nuts, organ meats
- Deficiency: Rare; can cause anemia, bone issues
Iodine
- RDI: 150 mcg (220 mcg if pregnant)
- Function: Thyroid hormone production
- Sources: Iodized salt, seaweed, dairy
- Deficiency: Goiter, hypothyroidism, developmental delays
Selenium
- RDI: 55 mcg
- Function: Antioxidant, thyroid function
- Sources: Brazil nuts, fish, eggs
- Deficiency: Fatigue, thyroid dysfunction
Manganese
- RDI: Men 2.3 mg | Women 1.8 mg
- Function: Metabolism, bone health, antioxidant function
- Sources: Whole grains, nuts, legumes
- Deficiency: Rare; symptoms include poor growth and skeletal defects
Chromium
- RDI: Men 35 mcg | Women 25 mcg
- Function: Blood sugar regulation, insulin sensitivity
- Sources: Broccoli, whole grains, meat
- Deficiency: Impaired glucose tolerance
Molybdenum
- RDI: 45 mcg
- Function: Enzyme cofactor for detoxification
- Sources: Legumes, grains, nuts
- Deficiency: Extremely rare
Conclusion
Meeting your daily vitamin and mineral needs is essential for maintaining good health, energy, mood, immunity, and disease prevention. The best approach is to eat a balanced, varied diet rich in whole, unprocessed foods—especially fruits, vegetables, whole grains, nuts, seeds, and lean proteins.
In some cases (e.g., pregnancy, aging, veganism, medical conditions), supplementation may be needed to meet specific nutrient requirements.