Micronutrients Guide: Essential Vitamins & Minerals for Optimal Health

Vitamins (organic compounds) and minerals (inorganic elements) are required in small amounts for critical physiological functions. Deficiencies or excesses both cause health problems.

Essential Vitamins

Vitamin	Key Functions	Primary Sources
Vitamin A (Retinol)	Vision, immune function, skin health, cell growth	Liver, sweet potatoes, carrots, spinach, fortified dairy
B1 (Thiamin)	Energy metabolism, nerve function	Whole grains, pork, legumes, nuts
B2 (Riboflavin)	Energy production, antioxidant	Dairy, eggs, lean meats, green vegetables
B3 (Niacin)	Energy metabolism, DNA repair, skin health	Poultry, fish, peanuts, whole grains
B6 (Pyridoxine)	Amino acid metabolism, neurotransmitter synthesis	Chickpeas, tuna, salmon, potatoes, bananas
B9 (Folate)	DNA synthesis, cell division, neural tube development	Dark leafy greens, legumes, fortified grains
B12 (Cobalamin)	Red blood cell formation, neurological function	Animal products (meat, fish, dairy, eggs), fortified foods
Vitamin C	Collagen synthesis, antioxidant, immune support, iron absorption	Citrus, berries, peppers, broccoli, kiwi
Vitamin D	Calcium absorption, bone health, immune modulation	Sunlight, fatty fish, fortified dairy, egg yolks
Vitamin E	Antioxidant, cell membrane protection	Nuts, seeds, vegetable oils, spinach
Vitamin K	Blood clotting, bone metabolism	Leafy greens (kale, spinach), broccoli, Brussels sprouts

Essential Minerals

Mineral	Key Functions	Primary Sources
Calcium	Bone/teeth structure, muscle contraction, nerve signaling	Dairy, fortified plant milks, tofu, sardines, kale
Iron	Oxygen transport (hemoglobin), energy production	Red meat, lentils, spinach, fortified cereals
Magnesium	300+ enzyme reactions, muscle/nerve function, bone	Nuts, seeds, whole grains, legumes, dark chocolate
Phosphorus	Bone mineralization, ATP energy, cell membranes	Protein foods (meat, dairy, fish, eggs, legumes)
Potassium	Fluid balance, nerve transmission, muscle contraction, blood pressure	Bananas, potatoes, beans, avocado, spinach
Sodium	Fluid balance, nerve impulse, muscle contraction	Table salt, processed foods (limit intake)
Zinc	Immune function, wound healing, DNA synthesis, taste/smell	Oysters, red meat, poultry, beans, nuts, whole grains

Key Principles

• Food first: Nutrients from whole foods are best absorbed and balanced
• Avoid megadoses: Fat-soluble vitamins (A, D, E, K) accumulate; excess causes toxicity
• Individual needs vary: Age, sex, pregnancy, medications, conditions affect requirements
• Test before supplementing: Blood work identifies true deficiencies
• Consult professionals: RDNs or physicians for personalized plans