Vitamins & Minerals — Complete Reference
Every essential vitamin and mineral, indexed with recommended intakes, deficiency signs, primary food sources, and supplementation guidance drawn from the Institute of Medicine Dietary Reference Intakes and current clinical practice.
Fat-soluble vitamins
Water-soluble vitamins
Vitamin C →
Ascorbic acid — collagen and antioxidant
Vitamin B12 →
Cobalamin — nerves, blood, DNA methylation
Folate (B9) →
Neural tube prevention, methylation
Vitamin B6 →
Pyridoxine — neurotransmitters, PMS, morning sickness
Vitamin B1 →
Thiamine — carbohydrate metabolism, beriberi
Vitamin B3 →
Niacin/nicotinamide — NAD+, cholesterol, pellagra
Biotin (B7) →
Hair/nail claims; interferes with troponin & thyroid labs
Vitamin B2 →
Riboflavin — migraine prophylaxis, MTHFR cofactor
Vitamin B5 →
Pantothenic acid — CoA backbone, ubiquitous in food
Mineral nutrients
Magnesium →
Mineral cofactor for 300+ enzymes
Iron →
Haemoglobin, oxygen transport, anaemia
Zinc →
Immunity, wound healing, testosterone
Calcium →
Bone density, cardiac/nerve signalling
Selenium →
Thyroid antibodies, glutathione peroxidase, tight UL
Potassium →
Blood pressure, DASH, and cardiac rhythm
Iodine →
Thyroid hormone synthesis and pregnancy critical window
Copper →
Ceruloplasmin, zinc-induced deficiency risk
Chromium →
Contested essentiality; blood-sugar claims
Manganese →
MnSOD; manganism from welding/well-water excess
Molybdenum →
Sulfite oxidase & xanthine oxidase cofactor
Fluoride →
Fluorapatite; caries prevention; fluorosis risk
A note on multivitamins
Multivitamin research has produced mostly null results in randomised trials for preventing cardiovascular events, cancer, or cognitive decline in the general adult population. Where supplementation is clearly justified is (1) documented deficiency, (2) high-risk groups (pregnancy, older adults, veganism, malabsorption), and (3) specific micronutrients tied to specific outcomes. Read the individual references above for evidence-based guidance rather than defaulting to a generic multivitamin.