Essential Vitamins and Minerals: what you need and how to get it

We often hear the term “essential” vitamins and minerals thrown around but what are they and how do we get them?

Essential vitamins and minerals are just that, essential for us being able to live. Our body can’t produce these vitamins and minerals on its own, so we have to get all 29 of them from our diet.

Essential nutrients fall into a category known as “micronutrients. From supporting your metabolism to regulating your heartbeat, your body relies on micronutrients as essential building blocks for nearly every vital task that keeps you healthy.

How Micronutrients Keep You Thriving 

Maintaining adequate micronutrient levels isn’t just about preventing deficiencies or “hitting the minimums”—it’s about optimising your intake for a longer, more vibrant life. 

Here are some of the key functions that vitamins and minerals are involved in to keep your body functioning well:

► Energy Production and Metabolism

Vitamins like B1, B2, B3, and B6, along with minerals such as magnesium, act as cofactors in biochemical reactions that convert food into energy. They help fuel your body’s metabolism, ensuring you have the energy to get through the day.

► Nervous System Support

B vitamins and magnesium (and also omega-3 fatty acids, an essential kind of fat) are essential for the proper functioning of your nervous system. They help in the synthesis of neurotransmitters, regulate nerve transmission and support brain health, all of which are crucial for maintaining mental clarity and emotional balance.

► Immune Function

Vitamins like C and D, along with minerals such as zinc and selenium, play vital roles in strengthening your immune system. They help protect against infections, reduce inflammation and support the body’s ability to heal.

► Hormonal Balance

Micronutrients like iodine, zinc and magnesium are key players in hormone production and regulation. They help balance thyroid function, manage stress hormones like cortisol and support reproductive health.

► Bone Health

Calcium, phosphorus and vitamin D are critical for maintaining strong bones and teeth. These nutrients work together to ensure proper bone formation, density and resilience against fractures.

► Antioxidant Defence

Vitamins A, C and E, along with selenium, protect your cells from oxidative damage by neutralising free radicals. This defence is essential for preventing chronic diseases and slowing the aging process.

► Blood Health

Iron, vitamin B12 and folate are crucial for the production of red blood cells and the transportation of oxygen throughout your body. These nutrients help prevent anaemia and ensure your cells get the oxygen they need to function optimally.

How to Optimise Your Micronutrient Intake

Below is a list of all the essential vitamins and minerals, their food sources and the recommended dietary allowance (RDA) or adequate intake (AI) for adults 19 years or older.

What exactly do the Recommended Dietary Allowance (RDA) and Adequate Intake (AI) mean?

These guidelines help determine how much of each nutrient you should consume to avoid deficiency-related diseases but they don’t provide an optimal intake for peak health.

  • Recommended Dietary Allowance (RDA): The RDA is the average daily level of nutrient intake that’s sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in a particular life stage and gender group. It’s based on scientific research and is meant to cover the needs of the majority of the population.
  • Adequate Intake (AI): The AI is established when there isn’t enough evidence to develop an RDA. It’s the recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people. AI is used as a guideline when an RDA cannot be determined, and it provides a target for nutrient intake that is assumed to ensure nutritional adequacy.

Essential Vitamins

Vitamins are organic compounds that are crucial for maintaining your health and there are 13 vitamins that are considered essential for your body’s normal functioning. These essential vitamins are divided into two categories based on how they are absorbed and stored in the body:

  • Fat-soluble vitamins: These vitamins (A, D, E, and K) are stored in the body’s fatty tissues and liver. They can remain in your body for longer periods and your body can draw on these stores when needed.
  • Water-soluble vitamins: These include the eight B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C. Water-soluble vitamins are not stored in large amounts and need to be replenished regularly through your diet, as excess amounts are excreted through urine.

Each of these essential vitamins plays a unique role in supporting your body’s growth, development and overall health. While some vitamins, like vitamin D, can be synthesised by your body under certain conditions, others must be obtained entirely through your diet or supplements.

Type

Function

Source

RDA/AI

Vitamin A

Essential for vision, immune function, cognitive function and skin health. Supports cell growth and differentiation, regulates gene expression and influences thyroid hormone metabolism.

Carrots, sweet potatoes, spinach and liver

RDA: 900 mcg/day (men), 700 mcg/day (women)

Vitamin C

Involved in collagen synthesis, antioxidant protection and immune function. Enhances iron absorption, supports mitochondrial function and reduces oxidative stress. May influence neurotransmitter synthesis and cognitive function.

Citrus fruits, berries, bell peppers and broccoli

RDA: 90 mg/day (men), 75 mg/day (women)

Vitamin D

Facilitates calcium absorption, bone growth and immune function. Modulates cell growth, neuromuscular function and regulates cell cycle and differentiation. Linked to seasonal affective disorder (SAD) and depression.

Sunlight exposure, fatty fish, fortified dairy products and egg yolks

RDA: 600 IU/day (ages 1-70), 800 IU/day (ages 70+)

Vitamin E

Acts as an antioxidant, protecting cell membranes from oxidative damage and supports immune function. Maintains mitochondrial integrity and reduces oxidative stress.

Nuts, seeds, spinach and vegetable oils

RDA: 15 mg/day

Vitamin K

Essential for blood clotting and bone metabolism, supports protein synthesis involved in blood coagulation and indirectly supports cognitive function through blood health.

Leafy green vegetables, broccoli and Brussels sprouts

AI: 120 mcg/day (men), 90 mcg/day (women)

Vitamin B1 (Thiamine)

Involved in carbohydrate metabolism and nerve function. It’s crucial for converting nutrients into energy and supporting neural health.

Pork, whole grains, legumes, sunflower seeds and fish

RDA:1.2 mg/day (men), 1.1 mg/day (women)

Vitamin B2 (Riboflavin)

Supports energy production, cell function, and fat metabolism. It’s also essential for converting food into ATP.

Dairy products, eggs, lean meats, green leafy vegetables, almonds and mushrooms

RDA: 1.3 mg/day (men), 1.1 mg/day (women)

Vitamin B3 (Niacin)

Participates in DNA repair, stress responses and metabolic processes. It helps convert nutrients into energy and aids in cholesterol management.

Poultry, fish, lean meats, peanuts and whole grains

RDA: 16 mg/day (men), 14 mg/day (women)

Vitamin B5 (Pantothenic Acid)

Vital for synthesizing coenzyme A, which is important for fatty acid metabolism and energy production.

Avocados, broccoli, mushrooms, whole grains and sweet potatoes

AI: 5 mg/day

Vitamin B6 (Pyridoxine)

Crucial for amino acid metabolism, neurotransmitter synthesis and hemoglobin production. It supports cognitive development and immune function.

Poultry, fish, potatoes, bananas and chickpeas

RDA: 1.3-1.7 mg/day

Vitamin B7 (Biotin)

Involved in carbohydrate, fat and protein metabolism. It supports healthy skin, hair and nails.

Egg yolks, nuts and seeds, salmon, avocados and whole grains

AI: 30 mcg/day

Vitamin B9 (Folate)

Folate is important for DNA synthesis and repair, cell division and red blood cell formation. It supports fetal development and neural tube formation, is crucial for nucleotide synthesis and repair, and deficiency is linked to depression and cognitive decline.

Leafy green vegetables, legumes, asparagus, oranges and other citrus fruits and beets

RDA: 400 mcg/day

Vitamin B12 (Cobalamin)

Important for nerve tissue health, brain function and red blood cell production. It supports DNA synthesis and helps prevent anemia.

Fish, meat, poultry, dairy products and eggs

RDA: 2.4 mcg/day

Essential Minerals

There are 16 essential minerals divided into 7 macro-minerals (calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulphur) and 9 trace minerals (iron, manganese, copper, iodine, zinc, cobalt, selenium, molybdenum and chromium).

You’ll note that many of these minerals are described as “cofactors.” Cofactors are molecules that help your body’s processes work properly, like turning food into energy or building new cells. (Note: there are three types of magnesium because, if you supplement, you’ll want to choose the form that best serves your needs.)

 

Type

Function

Source

RDA/AI

Calcium

Integral for bone and teeth structure, muscle contraction, neurotransmitter release and blood clotting. Acts as a secondary messenger in signal transduction pathways.

Dairy products, leafy green vegetables, fortified plant-based milks, almonds and sardines

RDA: 1,000 mg/day (ages 19-50), 1,200 mg/day (ages 51+)

Iron

Essential for oxygen transport and storage, ATP production, immune function and cognitive development. Linked to fatigue and cognitive impairments when deficient.

Red meat, poultry, fish, lentils, beans, spinach and fortified cereals

RDA: 8 mg/day (men), 18 mg/day (women)

Magnesium

Cofactor for over 300 enzymatic reactions, supporting muscle and nerve function, blood glucose control and protein synthesis. Stabilizes ATP and is necessary for DNA and RNA synthesis.

Pumpkin seeds, almonds, spinach and dark chocolate

RDA: 400-420 mg/day (men), 310-320 mg/day (women)

Magnesium Citrate

If you have constipation and need some relief, this form of magnesium has a laxative effect and can help get your bowels moving.

Magnesium Glycinate

This form of magnesium is most widely used and comes without a laxative effect. It can help reduce the risk of cardiovascular disease and osteoporosis and also works well for those suffering from depression, anxiety, insomnia and high blood pressure.

Magnesium L-threonate

Early animal research suggests this form can help overall brain health—including the potential to improve memory and learning—and is also a good choice for sleep issues.

Potassium

Regulates fluid balance, muscle contractions and nerve signals. Maintains heart and kidney function, involved in mitochondrial function and ATP production.

Bananas, oranges, potatoes, spinach and avocados

AI: 3,400 mg/day (men), 2,600 mg/day (women)

Zinc

Supports immune function, wound healing, DNA synthesis and cell division. Essential for taste and smell, acts as an antioxidant and is linked to cognitive function and neurotransmitter regulation.

Meat, shellfish, legumes, seeds, nuts and dairy

RDA: 11 mg/day (men), 8 mg/day (women)

Selenium

Vital for antioxidant defense, thyroid hormone metabolism and immune function. Plays a role in DNA synthesis, supports reproductive health and may reduce the risk of certain cancers.

Brazil nuts, seafood, meats, eggs, whole grains and dairy products

RDA: 55 mcg/day

Iodine

Essential for the synthesis of thyroid hormones that regulate metabolism, growth and development, critical for proper neurological function.

Iodized salt, seafood, dairy products, eggs and seaweed

RDA: 150 mcg/day

Copper

Involved in iron metabolism, formation of hemoglobin and red blood cells, synthesis of connective tissue, neurotransmitters and melanin. Acts as a cofactor for several enzymes involved in energy production.

Shellfish, whole grains, nuts, seeds, legumes and chocolate

RDA: 900 mcg/day

Sulfur

Component of amino acids methionine and cysteine, which are essential for protein synthesis. It’s also part of vitamins such as thiamine and biotin and plays a role in the synthesis of glutathione, a major antioxidant. Sulfur is crucial for detoxification processes in the liver and helps maintain the structure of proteins and enzymes.

Protein-rich foods such as meat, fish, eggs, legumes and nuts

No established RDA/AI, generally obtained through dietary proteins

Sodium

Essential for maintaining fluid balance, nerve transmission, and muscle function. It regulates blood pressure and blood volume and is involved in the active transport of nutrients and other substances across cell membranes. Sodium is crucial for proper electrical signalling in the nervous system and for muscle contractions.

Salt, seafood, and certain vegetables

AI: 1,500 mg/day

Chromium

Enhances the action of insulin, a hormone critical for the metabolism and storage of carbohydrates, fats and proteins. It plays a role in regulating blood sugar levels by improving insulin sensitivity. Chromium is important for energy production and may influence lipid metabolism and body weight management.

Broccoli, grape juice, whole grains, meat and brewer’s yeast.

AI: 35 mcg/day (men), 25 mcg/day (women)

Manganese

Cofactor for several enzymes involved in metabolism, bone formation and antioxidant function. It’s essential for the metabolism of carbohydrates, amino acids, and cholesterol. Manganese also plays a role in the synthesis of connective tissue and in the functioning of the immune system and brain.

Whole grains, nuts, leafy green vegetables, tea and certain fruits like pineapple

AI: 2.3 mg/day (men), 1.8 mg/day (women)

Molybdenum

Cofactor for enzymes involved in the metabolism of sulphur-containing amino acids and the detoxification of harmful compounds such as sulphites. It’s essential for the breakdown of drugs and toxins in the liver and helps in the conversion of purines to uric acid, aiding in nitrogen metabolism.

Legumes, grains, nuts and certain vegetables like leafy greens.

RDA: 45 mcg/day

 

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