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Nutrition Information
Comprehensive guide to vitamins and minerals, their benefits, and food sources.
Medical Disclaimer
🚨 The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician or Nutritionist.
Find a Verified NutritionistVitamin A
vitaminRecommended Daily Allowance: 900 mcg (men), 700 mcg (women)
Functions and Benefits
- Essential for vision
- Supports immune system
- Maintains healthy skin
- Promotes cell growth
Signs of Deficiency
- Night blindness
- Dry eyes
- Weakened immune system
- Poor skin health
Signs of Toxicity
- Nausea
- Blurred vision
- Bone pain
- Skin irritation
Optimal Absorption
- Consume with healthy fats (oils, nuts, avocado)
- Pair with vitamin D-rich foods
- Cook orange/yellow vegetables to enhance absorption
- Avoid excessive alcohol which impairs absorption
Food Sources
Sweet potatoesCarrotsSpinachEggsLiver
Vitamin B1 (Thiamine)
vitaminRecommended Daily Allowance: 1.2 mg (men), 1.1 mg (women)
Functions and Benefits
- Converts food into energy
- Supports nerve function
- Promotes heart health
Signs of Deficiency
- Fatigue
- Muscle weakness
- Nerve damage
- Beriberi
Signs of Toxicity
- Headaches
- Insomnia
- Allergic reactions
Optimal Absorption
- Consume with other B vitamins
- Avoid excessive alcohol
Food Sources
Whole grainsPorkBeansNutsSeeds
Vitamin B2 (Riboflavin)
vitaminRecommended Daily Allowance: 1.3 mg (men), 1.1 mg (women)
Functions and Benefits
- Energy production
- Skin health
- Antioxidant protection
Signs of Deficiency
- Cracked lips
- Sore throat
- Skin disorders
- Anemia
Signs of Toxicity
- Itching
- Numbness
Optimal Absorption
- Consume with other B vitamins
- Avoid exposure to light (destroys riboflavin)
Food Sources
Dairy productsEggsLean meatsGreen leafy vegetables
Vitamin B3 (Niacin)
vitaminRecommended Daily Allowance: 16 mg (men), 14 mg (women)
Functions and Benefits
- Supports digestion
- Skin health
- Nervous system function
Signs of Deficiency
- Pellagra (diarrhea, dermatitis, dementia)
- Fatigue
- Depression
Signs of Toxicity
- Flushing
- Liver damage
- High blood sugar
Optimal Absorption
- Take with food to reduce flushing
- Avoid excessive alcohol
Food Sources
ChickenTunaPeanutsWhole grainsMushrooms
Vitamin B5 (Pantothenic Acid)
vitaminRecommended Daily Allowance: 5 mg (adults)
Functions and Benefits
- Energy production
- Hormone synthesis
- Skin health
Signs of Deficiency
- Fatigue
- Insomnia
- Numbness
- Digestive issues
Signs of Toxicity
- Diarrhea
Optimal Absorption
- Consume with other B vitamins
- Avoid overcooking foods
Food Sources
MeatWhole grainsAvocadosBroccoliMushrooms
Vitamin B6 (Pyridoxine)
vitaminRecommended Daily Allowance: 1.3–1.7 mg (adults)
Functions and Benefits
- Brain development
- Immune function
- Hemoglobin production
Signs of Deficiency
- Anemia
- Depression
- Weakened immune system
- Skin rashes
Signs of Toxicity
- Nerve damage
- Numbness
- Difficulty walking
Optimal Absorption
- Consume with magnesium
- Avoid excessive supplementation
Food Sources
ChickpeasSalmonPotatoesBananasPoultry
Vitamin B7 (Biotin)
vitaminRecommended Daily Allowance: 30 mcg (adults)
Functions and Benefits
- Hair, skin, and nail health
- Metabolism support
Signs of Deficiency
- Hair loss
- Skin rashes
- Brittle nails
- Fatigue
Signs of Toxicity
- Acne
- Allergic reactions
Optimal Absorption
- Consume with other B vitamins
- Avoid raw egg whites (inhibit absorption)
Food Sources
EggsAlmondsSweet potatoesSpinachSalmon
Vitamin B9 (Folate/Folic Acid)
vitaminRecommended Daily Allowance: 400 mcg (adults), 600 mcg (pregnant women)
Functions and Benefits
- DNA synthesis
- Red blood cell formation
- Fetal development
Signs of Deficiency
- Anemia
- Birth defects
- Fatigue
- Poor growth
Signs of Toxicity
- May mask vitamin B12 deficiency
- Nausea
Optimal Absorption
- Consume with vitamin B12
- Avoid excessive alcohol
Food Sources
Leafy greensLegumesCitrus fruitsFortified grains
Vitamin B12 (Cobalamin)
vitaminRecommended Daily Allowance: 2.4 mcg (adults)
Functions and Benefits
- Nerve function
- Red blood cell production
- DNA synthesis
Signs of Deficiency
- Anemia
- Fatigue
- Nerve damage
- Memory loss
Signs of Toxicity
- Acne
- Allergic reactions
Optimal Absorption
- Consume with folate
- Avoid antacids (reduce absorption)
Food Sources
MeatFishDairyEggsFortified cereals
Vitamin C
vitaminRecommended Daily Allowance: 90 mg (men), 75 mg (women)
Functions and Benefits
- Antioxidant protection
- Collagen production
- Immune system support
- Iron absorption
Signs of Deficiency
- Weakened immune system
- Slow wound healing
- Bleeding gums
- Fatigue
Signs of Toxicity
- Diarrhea
- Nausea
- Abdominal cramps
- Kidney stones
Optimal Absorption
- Consume raw or minimally cooked foods
- Take on an empty stomach
- Avoid consuming with caffeine
- Space out doses throughout the day
Food Sources
Citrus fruitsBell peppersStrawberriesBroccoliKiwi
Vitamin D
vitaminRecommended Daily Allowance: 600–800 IU (adults)
Functions and Benefits
- Bone health
- Immune function
- Calcium absorption
Signs of Deficiency
- Weak bones
- Rickets
- Fatigue
- Depression
Signs of Toxicity
- Hypercalcemia (high calcium levels)
- Kidney damage
Optimal Absorption
- Consume with healthy fats
- Get sunlight exposure
Food Sources
SunlightFatty fishFortified milkEgg yolks
Vitamin E
vitaminRecommended Daily Allowance: 15 mg (adults)
Functions and Benefits
- Antioxidant protection
- Skin health
- Immune support
Signs of Deficiency
- Nerve damage
- Muscle weakness
- Vision problems
Signs of Toxicity
- Bleeding
- Nausea
- Diarrhea
Optimal Absorption
- Consume with healthy fats
- Avoid high doses
Food Sources
NutsSeedsSpinachVegetable oilsAvocados
Vitamin K
vitaminRecommended Daily Allowance: 120 mcg (men), 90 mcg (women)
Functions and Benefits
- Blood clotting
- Bone health
- Heart health
Signs of Deficiency
- Excessive bleeding
- Weak bones
- Bruising
Signs of Toxicity
- May interfere with blood thinners
Optimal Absorption
- Consume with healthy fats
- Avoid excessive vitamin A
Food Sources
Leafy greensBroccoliBrussels sproutsFishMeat
Calcium
mineralRecommended Daily Allowance: 1000–1200 mg (adults)
Functions and Benefits
- Bone health
- Muscle function
- Nerve signaling
Signs of Deficiency
- Weak bones
- Osteoporosis
- Muscle cramps
Signs of Toxicity
- Kidney stones
- Constipation
- Impaired iron absorption
Optimal Absorption
- Consume with vitamin D
- Avoid excessive phosphorus
Food Sources
Dairy productsLeafy greensFortified plant-based milkAlmonds
Iron
mineralRecommended Daily Allowance: 8 mg (men), 18 mg (women)
Functions and Benefits
- Oxygen transport
- Energy production
- Immune function
Signs of Deficiency
- Fatigue
- Weakness
- Pale skin
- Shortness of breath
Signs of Toxicity
- Stomach pain
- Constipation
- Organ damage
Optimal Absorption
- Pair with vitamin C-rich foods
- Avoid coffee/tea within 1 hour of iron-rich meals
- Cook in cast iron cookware
- Take on an empty stomach if supplementing
Food Sources
Red meatSpinachLentilsOystersQuinoa
Magnesium
mineralRecommended Daily Allowance: 400–420 mg (men), 310–320 mg (women)
Functions and Benefits
- Muscle function
- Nerve function
- Bone health
- Energy production
Signs of Deficiency
- Muscle cramps
- Fatigue
- Anxiety
- Irregular heartbeat
Signs of Toxicity
- Diarrhea
- Nausea
- Low blood pressure
Optimal Absorption
- Take with vitamin D and B6
- Consume with healthy fats
- Avoid with high-calcium foods
- Best absorbed in smaller doses throughout the day
Food Sources
AlmondsSpinachBlack beansAvocadoDark chocolate
Zinc
mineralRecommended Daily Allowance: 11 mg (men), 8 mg (women)
Functions and Benefits
- Immune function
- Wound healing
- DNA synthesis
Signs of Deficiency
- Weak immune system
- Hair loss
- Slow wound healing
Signs of Toxicity
- Nausea
- Vomiting
- Weakened immune function
Optimal Absorption
- Consume with protein
- Avoid high doses
Food Sources
MeatShellfishLegumesSeedsNuts
Potassium
mineralRecommended Daily Allowance: 3400 mg (men), 2600 mg (women)
Functions and Benefits
- Muscle function
- Nerve signaling
- Blood pressure regulation
Signs of Deficiency
- Muscle weakness
- Cramps
- Irregular heartbeat
Signs of Toxicity
- Heart arrhythmias
- Muscle weakness
Optimal Absorption
- Consume with magnesium
- Avoid excessive sodium
Food Sources
BananasPotatoesSpinachAvocadosBeans
Sodium
mineralRecommended Daily Allowance: <2300 mg (adults)
Functions and Benefits
- Fluid balance
- Nerve signaling
- Muscle function
Signs of Deficiency
- Hyponatremia (low sodium)
- Headaches
- Fatigue
Signs of Toxicity
- High blood pressure
- Heart disease
- Kidney damage
Optimal Absorption
- Balance with potassium
- Avoid excessive intake
Food Sources
Table saltProcessed foodsCanned soups
Phosphorus
mineralRecommended Daily Allowance: 700 mg (adults)
Functions and Benefits
- Bone health
- Energy production
- DNA synthesis
Signs of Deficiency
- Weak bones
- Fatigue
- Loss of appetite
Signs of Toxicity
- Kidney damage
- Calcium imbalance
Optimal Absorption
- Consume with calcium
- Avoid excessive intake
Food Sources
Dairy productsMeatFishNutsSeeds
Selenium
mineralRecommended Daily Allowance: 55 mcg (adults)
Functions and Benefits
- Antioxidant protection
- Thyroid function
- Immune support
Signs of Deficiency
- Weak immune system
- Hair loss
- Fatigue
Signs of Toxicity
- Hair loss
- Nausea
- Nerve damage
Optimal Absorption
- Consume with vitamin E
- Avoid high doses
Food Sources
Brazil nutsSeafoodMeatEggsWhole grains
Iodine
mineralRecommended Daily Allowance: 150 mcg (adults)
Functions and Benefits
- Thyroid function
- Metabolism regulation
Signs of Deficiency
- Goiter
- Hypothyroidism
- Fatigue
Signs of Toxicity
- Thyroid dysfunction
- Nausea
- Vomiting
Optimal Absorption
- Consume with selenium
- Avoid excessive intake
Food Sources
Iodized saltSeafoodDairy productsSeaweed
Copper
mineralRecommended Daily Allowance: 900 mcg (adults)
Functions and Benefits
- Iron metabolism
- Nerve function
- Antioxidant protection
Signs of Deficiency
- Anemia
- Weak bones
- Fatigue
Signs of Toxicity
- Nausea
- Liver damage
- Neurological issues
Optimal Absorption
- Consume with zinc
- Avoid excessive supplementation
Food Sources
ShellfishNutsSeedsWhole grainsDark chocolate
Manganese
mineralRecommended Daily Allowance: 2.3 mg (men), 1.8 mg (women)
Functions and Benefits
- Bone health
- Metabolism
- Antioxidant protection
Signs of Deficiency
- Weak bones
- Poor growth
- Skin rashes
Signs of Toxicity
- Neurological issues
- Muscle pain
Optimal Absorption
- Consume with iron
- Avoid high doses
Food Sources
NutsWhole grainsLeafy greensTea
Chromium
mineralRecommended Daily Allowance: 35 mcg (men), 25 mcg (women)
Functions and Benefits
- Blood sugar regulation
- Metabolism support
Signs of Deficiency
- Impaired glucose tolerance
- Fatigue
Signs of Toxicity
- Stomach issues
Optimal Absorption
- Consume with vitamin C
- Avoid refined sugars
Food Sources
BroccoliWhole grainsNutsMeat
Fluoride
mineralRecommended Daily Allowance: 3–4 mg (adults)
Functions and Benefits
- Dental health
- Bone strength
Signs of Deficiency
- Tooth decay
- Weak bones
Signs of Toxicity
- Dental fluorosis
- Bone fractures
Optimal Absorption
- Consume with calcium
- Avoid excessive intake
Food Sources
Fluoridated waterTeaSeafood