Health & Fitness
Types of Vitamins and Minerals
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Nutrient↕ | Type↕ | Function↕ | Food Sources↕ | Deficiency Symptoms↕ | Known For↕ |
|---|---|---|---|---|---|
Vitamin A (Retinol) | Vitamin (fat-soluble) | Vision, immune function, skin health, cell growth | Liver, carrots, sweet potatoes, spinach, eggs | Night blindness, dry skin, weakened immunity | The vision vitamin — beta-carotene in carrots gives them their orange color, first vitamin to be officially named (1913), essential for children's growth in developing countries |
Vitamin B1 (Thiamine) | Vitamin (water-soluble) | Energy metabolism, nerve function | Whole grains, pork, legumes, nuts, seeds | Beriberi (weakness, nerve damage, heart failure) | The anti-beriberi vitamin — discovered when polished white rice caused mass illness in Asia, enrichment of flour and rice eliminated beriberi in developed countries |
Vitamin B12 (Cobalamin) | Vitamin (water-soluble) | Red blood cell formation, nerve function, DNA synthesis | Meat, fish, dairy, eggs (no plant sources) | Pernicious anemia, nerve damage, fatigue, memory problems | The vegan Achilles heel — found only in animal products, B12 deficiency is the main nutritional risk for vegans, stored in the liver for up to 5 years, requires intrinsic factor for absorption |
Vitamin C (Ascorbic Acid) | Vitamin (water-soluble) | Collagen synthesis, antioxidant, immune support, iron absorption | Citrus fruits, bell peppers, strawberries, broccoli, kiwi | Scurvy (bleeding gums, bruising, fatigue, poor wound healing) | The scurvy cure — British sailors were called 'limeys' because they carried limes, Linus Pauling controversially promoted megadoses for colds, humans are one of few animals that can't make their own |
Vitamin D (Calciferol) | Vitamin (fat-soluble) | Calcium absorption, bone health, immune regulation, mood | Sunlight, fatty fish, fortified milk, egg yolks, mushrooms | Rickets (children), osteomalacia (adults), depression, fatigue | The sunshine vitamin — your skin makes it from UV light, up to 42% of Americans are deficient, the COVID-19 pandemic highlighted its role in immune function, technically a hormone |
Vitamin E (Tocopherol) | Vitamin (fat-soluble) | Antioxidant, skin protection, immune function | Almonds, sunflower seeds, spinach, avocado, olive oil | Nerve damage, muscle weakness, vision problems (rare) | The antioxidant vitamin — protects cell membranes from free radical damage, widely used in skincare products, deficiency is rare in developed countries, discovered in 1922 as essential for rat fertility |
Vitamin K (Phylloquinone) | Vitamin (fat-soluble) | Blood clotting, bone metabolism, calcium regulation | Kale, spinach, broccoli, Brussels sprouts, green tea | Excessive bleeding, easy bruising, weakened bones | The clotting vitamin — 'K' comes from the German word 'Koagulation,' newborns receive a vitamin K injection at birth, people on blood thinners must monitor intake carefully |
Vitamin B9 (Folate/Folic Acid) | Vitamin (water-soluble) | DNA synthesis, cell division, neural tube development | Leafy greens, legumes, fortified grains, citrus, liver | Megaloblastic anemia, neural tube defects in babies, fatigue | The pregnancy vitamin — prevents spina bifida and other birth defects, mandatory fortification of grain products in the US since 1998, folate from 'folium' (Latin for leaf) |
Calcium | Mineral (macro) | Bone and teeth structure, muscle contraction, nerve signaling | Dairy, sardines, tofu, kale, fortified orange juice | Osteoporosis, muscle cramps, numbness, weak bones | The bone mineral — 99% of body's calcium is in bones and teeth, the most abundant mineral in the human body, 'Got Milk?' campaign made it famous, absorption decreases with age |
Iron | Mineral (trace) | Oxygen transport in blood, energy production | Red meat, spinach, lentils, fortified cereals, tofu | Anemia (fatigue, weakness, pale skin, shortness of breath) | The blood mineral — iron deficiency is the most common nutritional deficiency worldwide affecting 1.6 billion people, Popeye ate spinach for it (though spinach iron is poorly absorbed), heme vs non-heme forms |
Zinc | Mineral (trace) | Immune function, wound healing, taste/smell, protein synthesis | Oysters, beef, crab, chickpeas, pumpkin seeds, cashews | Weakened immunity, hair loss, delayed wound healing, loss of taste | The immune mineral — zinc lozenges became a cold remedy staple, oysters contain more zinc than any other food, essential for over 300 enzymes, COVID-19 renewed interest in supplementation |
Magnesium | Mineral (macro) | Muscle/nerve function, blood sugar control, bone health, energy | Dark chocolate, almonds, avocado, bananas, black beans | Muscle cramps, fatigue, irregular heartbeat, anxiety, insomnia | The relaxation mineral — involved in 600+ enzymatic reactions, up to 75% of Americans don't get enough, magnesium citrate and glycinate are the best-absorbed forms, Epsom salt baths provide it transdermally |
Potassium | Mineral (macro) | Fluid balance, muscle contractions, nerve signals, blood pressure | Bananas, potatoes, beans, spinach, avocado, coconut water | Muscle weakness, cramps, fatigue, irregular heartbeat, constipation | The banana mineral — though potatoes actually have more, counterbalances sodium to lower blood pressure, critical for heart function, athletes lose it through sweat |
Omega-3 Fatty Acids | Essential fatty acid | Brain function, heart health, inflammation reduction | Salmon, mackerel, sardines, walnuts, flaxseed, chia seeds | Dry skin, poor concentration, joint pain, mood disorders | The brain fat — EPA and DHA from fish oil are the gold standard, ALA from plants converts poorly, the Inuit diet high in omega-3 sparked research, anti-inflammatory effects are well-documented |
Vitamin B6 (Pyridoxine) | Vitamin (water-soluble) | Protein metabolism, neurotransmitter synthesis, immune function | Chicken, salmon, potatoes, bananas, chickpeas, fortified cereals | Anemia, depression, confusion, weakened immunity, cracked lips | The mood vitamin — essential for making serotonin and dopamine, often recommended for morning sickness during pregnancy, deficiency is common in elderly populations |
Iodine | Mineral (trace) | Thyroid hormone production, metabolism regulation | Iodized salt, seaweed, fish, dairy, eggs | Goiter, hypothyroidism, intellectual disability in infants | The thyroid mineral — iodized salt was introduced in the 1920s and eliminated goiter epidemics, still the leading preventable cause of intellectual disability worldwide, sea vegetables are the richest source |
Selenium | Mineral (trace) | Antioxidant defense, thyroid function, DNA synthesis | Brazil nuts, tuna, halibut, sardines, turkey, eggs | Fatigue, weakened immunity, thyroid problems, cognitive decline | The Brazil nut mineral — just 1-2 Brazil nuts provide a full day's selenium, important for thyroid hormone conversion, soil selenium levels vary dramatically by region, named after Selene (Greek moon goddess) |
Vitamin B3 (Niacin) | Vitamin (water-soluble) | Energy metabolism, DNA repair, cholesterol management | Chicken, tuna, turkey, mushrooms, peanuts, fortified cereals | Pellagra (dermatitis, diarrhea, dementia — the 3 D's) | The pellagra cure — pellagra killed thousands in the American South until Dr. Joseph Goldberger proved it was nutritional, high-dose niacin was prescribed for cholesterol (causes the infamous 'niacin flush') |
Vitamin B2 (Riboflavin) | Vitamin (water-soluble) | Energy production, cellular function, fat metabolism | Milk, eggs, lean meats, almonds, mushrooms, spinach | Cracked lips, sore throat, swollen tongue, skin rashes | The yellow vitamin — gives urine its bright yellow color when supplemented, extremely light-sensitive (why milk comes in opaque containers), essential for activating other B vitamins |
Phosphorus | Mineral (macro) | Bone and teeth formation, energy storage (ATP), DNA structure | Meat, dairy, fish, poultry, nuts, beans, whole grains | Bone pain, weakness, loss of appetite, numbness (very rare) | The energy mineral — phosphorus is in every cell as part of ATP (the body's energy currency), second most abundant mineral after calcium, deficiency is extremely rare because it's in almost all foods |
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