Vitamins and Minerals - Nutritional Information (2024)

What are vitamins and minerals?

Vitamins and minerals are essential nutrients and are also known as micronutrients. They are needed in much smaller amounts in our diet than other nutrients such as carbohydrates, protein, and fat.

We can’t make vitamins and minerals in our body so we must get them from our diet. There are a couple of exceptions, such as vitamin D, which we can make in our skin when exposed to sunlight.

It is important to remember that supplements should not be used as a substitute for a healthy diet.

Helena Gibson-Moore, Nutrition Scientist, British Nutrition Foundation

How do I get enough vitamins and minerals?

A varied and balanced diet with the right proportions of foods from the main food groups, should provide enough vitamins and minerals (with the exception of vitamin D) to meet the needs of most people.

To achieve a healthy, balanced diet, the government’sEatwell Guideshows us how much of what we eat should come from each food group.

Find out more by reading ourpages on a healthy, balanced diet.

Key facts about vitamins and minerals

Vitamins and minerals have a range of functions in the body.
If we eat a healthy and balanced diet, we should get all the vitamins and minerals we need, except for vitamin D, where the main source is from sunlight on skin.
Supplements are sometimes recommended. For example, all children aged between 6 months and 5 years old should be given a daily supplement containing vitamins A, C and D.
Vegetarian and vegan diets can provide most essential nutrients. However, there are some nutrients that may be difficult to get enough of, such as vitamin B12.

What do vitamins and minerals do in the body?

Vitamins and minerals have a variety of functions in our bodies.

Vitamins and their functions

Helps the immune system to function normally, helps with vision, and helps the maintenance of normal skin. Vitamin A

Food sources: Liver, cheese, eggs, dark green leafy vegetables and orange-coloured fruits and vegetables (such as carrot, sweet potato, butternut squash, cantaloupe melon and papaya).

Vitamins and minerals in the body

Vitamins and minerals have a variety of functions in our bodies.

Vitamins and food sources

Vitamin	Role	Food sources
Vitamin A	Helps the immune system to function normally, helps with vision, and helps the maintenance of normal skin.	Liver, cheese, eggs, dark green leafy vegetables and orange-coloured fruits and vegetables (such as carrot, sweet potato, butternut squash, cantaloupe melon and papaya).
Vitamin B1	Helps to release energy from food. It also helps our nervous system and heart function normally.	Bread, fortified breakfast cereals, nuts and seeds, meat, beans, and peas.
Vitamin B2	Helps to release energy from food, reduce tiredness, and helps to maintain normal skin and a normal nervous system.	Milk, eggs, fortified breakfast cereals, some oily fish (such as mackerel and sardines), mushrooms and almonds.
Vitamin B3	Helps to release energy from food, reduce tiredness, and helps to maintain normal skin and a normal nervous system.	Meat, poultry, fish and shellfish, wholegrains (such as brown rice, wholewheat pasta and quinoa), bread and some nuts and seeds (such as peanuts and sesame seeds).
Vitamin B6	Helps to make red blood cells, which carry oxygen around the body. It helps our immune system work properly, regulates hormones, and helps to reduce tiredness.	Meat, poultry, fish, fortified breakfast cereals, egg yolk, yeast extract, soya beans, sesame seeds, some fruit, and vegetables (such as banana, avocado and green pepper).
Folic acid	Helps to make red blood cells, reduce tiredness, and helps the immune system work as it should. It is also needed for the normal development of the nervous system in unborn babies.	Green leafy vegetables, some breads (such as malted wheat and brown bread), offal, peas and beans, oranges, berries, and fortified breakfast cereals.
Vitamin B12	Helps to make red blood cells, helps the nervous system function normally, and helps to reduce tiredness.	Meat, fish, shellfish, milk, cheese, fromage frais, eggs, fortified yeast extract and fortified breakfast cereals.
Vitamin C	Helps to protect cells from damage. It helps form collagen, which is important for normal bones, gums, teeth, and skin. It also helps the immune system and the nervous system to function normally.	Fruit (especially citrus fruits, blackcurrants, strawberries, papaya, and kiwi), green vegetables, peppers, and tomatoes.
Vitamin D	Helps the body to absorb calcium and to build and maintain healthy bones and muscles. It also helps the immune system to work as it should.	Oily fish, eggs, fortified breakfast cereals and fat spreads. In spring/summer, most people will get most of their vitamin D through the action of sunlight on the skin.
Vitamin E	Helps to protect the cells in our bodies against damage.	Vegetable and seed oils (such as olive, rapeseed, sunflower, peanut oils) nuts and seeds (such as sunflower seeds and almonds), avocados and olives
Vitamin K	Helps with normal clotting of blood and is required for normal bone structure.	Green vegetables (including leafy greens, broccoli, green beans, and peas) and some oils (such as rapeseed, olive, and soya oil).

Minerals and food sources

Mineral	Role	Food sources
Calcium	Helps to build and maintain strong bones and teeth. It helps nerves and muscles to function normally and helps blood to clot normally.	Milk, cheese, yogurt, fromage frais, some green leafy vegetables, calcium-fortified dairy-alternatives, canned fish, and breads.
Fluoride	Helps to form strong teeth and helps to reduce the risk of tooth decay.	Tap water, tea, and toothpaste.
Iodine	Helps to make thyroid, and it helps the brain to function normally.	Milk, yogurt, cheese, some fish (such as cod, mackerel, haddock), some shellfish (such as crab and mussels) and eggs (and some fortified dairy alternatives).
Iron	Helps to make red blood cells, which carry oxygen around the body. It also helps the immune system to work and helps the brain to function normally.	Offal, red meat, beans, pulses, nuts and seeds, fish (such as canned sardines and mussels), quinoa, wholemeal bread, and dried fruit
Magnesium	Helps to release energy from food, maintain strong bones and it helps normal muscle and nerve function.	Nuts and seeds, wholegrain breakfast cereals, wholegrain and seeded breads, brown rice, and quinoa.
Phosphorus	Helps to build strong bones and teeth and helps to release energy from food.	Red meat, poultry, fish, milk, cheese, yogurt, eggs, bread, and wholegrains (such as brown rice and wholewheat pasta).
Potassium	Helps to regulate the water content in the body and maintain a normal blood pressure. It also helps the nerves and muscles to function normally.	Some fruit and vegetables (such as banana, blackcurrants, avocado, spinach, parsnip, and beetroot), dried fruit (such as apricots, sultanas, and figs), poultry, red meat, fish, milk, and wholegrain breakfast cereals.
Selenium	Helps to protect the cells in our bodies against damage, helps the immune system to work as it should, and helps maintain normal skin and nails, and normal fertility in males.	Some nuts and seeds (such as Brazil nuts, cashews, and sunflower seeds), eggs, offal, poultry, fish, and shellfish.
Sodium	Helps to regulate the water content in the body.	Very small amounts found naturally in foods. Often added as salt during processing, preparation, preservation and serving.
Zinc	Helps to contribute to normal mental skills and abilities and helps to maintain normal hair, skin, and nails. It also helps with the normal healing of wounds and contributes to normal fertility and reproduction.	Meat, poultry, cheese, some shellfish (such as crab, cockles, and mussels), nuts and seeds (such as pumpkin seeds and pine nuts), wholegrain breakfast cereals and wholegrain and seeded breads.

Do I need to take vitamin or mineral supplements?

Generally, we should be able to get all the vitamins and minerals we need by eating a healthy and varied diet.

Supplements are not a substitute for a healthy diet. This is because whole foods provide lots of other dietary components such as fibre, which helps maintain gut health and reduces the risk of some diseases.

However, the government recommends some people should take supplements:

Folic acid: Women who are pregnant or trying to conceive, should take a daily folic acid supplement of 400µg (microgram) until 12 weeks of pregnancy.
Vitamin D: Adults and children above 5 years old should consider taking a daily 10µg (microgram) vitamin D supplement during the autumn and winter months. This helps to protect bone and muscle health.
People who are not able to go outside often, or who cover their skin while outside, should take a daily 10µg (microgram) vitamin D supplement all year round.
People with dark skin, for example from a South Asian, African or African-Caribbean background, should take a daily 10µg (microgram) vitamin D supplement all year round.
Vitamins A, C and D: All children aged 6 months to 5 years should be given a vitamin supplement containing vitamins A, C and D every day.
Babies who exclusively breastfed should be given a daily vitamin D supplement from birth. However, babies who have more than 500ml of infant formula a day, should not be given any vitamin supplements because formula is fortified with vitamins A, C and D as well as other nutrients.

Speak to your GP if you think you’re not getting enough vitamins and minerals from your diet. Your GP can advise you and make sure you don’t choose supplements which affect anymedication you’re taking.

You should always buy your supplements from a reputable retailer. You should always read the label and stick to the recommended dose.

Can I get the vitamins and minerals I need from a vegetarian or vegan diet?

A well-planned vegetarian or vegan diet can provide most of the nutrients we need. However, it can be more difficult to get enough of some of the vitamins and minerals we need from just plant-based foods.

If you are considering a vegetarian or vegan diet, here are some tips to make sure you’re getting enough of the below nutrients:

Vitamin B12: If you follow a vegan diet, you should eat foods that are fortified with vitamin B12. You may wish to take a vitamin B12 supplement.
Iron: Plant-based sources of iron, such as beans and wholemeal bread, provide iron that is less available than that which is provided by meat.
Calcium: Some plant-based sources of calcium include fortified dairy alternatives, kale, bread, and tofu.
Iodine: Milk and milk products are the main source of iodine in our diets. Some plant-based milk alternatives (such as oat and soya drinks) are fortified with iodine, but it is important to check the label.
Vitamin D: Plant-based sources of vitamin D include fortified foods and some plant-based dairy alternatives. You may wish to take a vitamin D supplement but check the label to ensure they are suitable for vegans.

For more information read our pages on healthy vegetarian and vegan diets.

At a glance:

Vitamins and minerals are micronutrients required by the body in small amounts, for a variety of essential processes. Most vitamins and minerals cannot be made by the body, so need to be provided in the diet.
Requirements for vitamins and minerals vary for different groups according to age, sex, physiological state (such as during pregnancy/lactation), and sometimes due to a person’s state of health.
The Department of Health has published Dietary Reference Values (DRVs) for vitamins and minerals for different groups of healthy people.
There is evidence of low intakes of some vitamins and minerals (below the lower reference nutrient intake) in the UK population, although physiological evidence of deficiency occurs in fewer individuals.
A healthy, balanced diet should provide most of us with a sufficient amount of vitamins (with the exception of vitamin D), minerals and other nutrients needed for good health, although supplementation is recommended in some cases.
The UK government recommends that all children aged between 6 months and 5 years should be given a daily supplement containing vitamins A, C and D.
Adults and children aged 5 years and over should consider taking a daily 10 microgram (µg) vitamin D supplement during the autumn and winter months.
Babies from birth to 1 year should be given a daily supplement with 8.5 to 10 micrograms (µg) of vitamin D throughout the year (unless they are consuming more than 500ml of infant formula per day), and children aged 1 to 4 years should be given a daily 10 microgram vitamin D supplement all year round.
It is recommended that women who are pregnant, trying to conceive or could become pregnant, take a 400 microgram (µg) folic acid supplement (or a higher dose if recommended by their doctor) daily from pre-conception until 12 weeks of pregnancy.

The importance of vitamins and minerals

Vitamins and minerals are classified as micronutrients, because they are normally required only in small amounts by the body (typically milligram [mg] or microgram [μg] amounts).

Most vitamins cannot be synthesised by the body and so must be obtained by the diet. However, vitamin D can be synthesised by the action of sunlight on the skin.

Vitamins and minerals are essential for a variety of physiological processes and functions, including:

Essential constituents of body tissues (such as calcium in bone) and fluids (such as sodium, calcium and potassium)
Components of enzymes (such as zinc) or enzyme co-factors (such as vitamin B12) involved in a diverse range of processes
antioxidants that prevent damage from free radicals (such as vitamins E and C)
Pro-hormone (only vitamin D)

What are the different types of vitamins and minerals?

Vitamins are usually grouped into two categories:

Water-soluble vitamins: These are not stored in the body and so they must be provided regularly by the diet. Examples include vitamin C and the B vitamins.
Fat-soluble vitamins: These can be stored by the body in the liver and fat tissues. Examples include vitamins E and D.

Dietary requirements of vitamins and minerals

In the UK, we have a set of dietary reference values (DRVs) for vitamins and minerals, which provide estimates of the physiological requirements for different groups of healthy people within the population. However, these are not intended to be recommendations or goals for individuals.

There are four types of DRV in the UK:

Estimated Average Requirements (EARs): The EAR is an estimate of the average requirement of a nutrient needed by a group of people, that is approximately 50% of people will require less, and 50% will require more.
Reference nutrient intakes (RNIs): The RNI is the amount of a nutrient that is enough to ensure that the needs of nearly all a group (97.5%) are being met
Lower reference nutrient intakes (LRNIs): The LRNI is the amount of a nutrient that is enough for only a small number of people in a group (2.5%) who have low requirements, that is, the majority need more.
Safe Intake: The Safe Intake is used where there is insufficient evidence to set an EAR, RNI or LRNI. The Safe Intake is the amount judged to be enough for almost everyone, but below a level that could have undesirable effects.

_{Most DRVs for vitamins and minerals are given as the RNI, except for the vitamin D intake of children under 5 years, for whom a Safe Intake is recommended. For energy, the EAR is used.}

_{Data on the proportion of individuals in the UK from each age group that are not achieving the LRNI is provided by the National Diet and Nutrition Survey (NDNS). The NDNS is a continuous cross-sectional survey, which provides nationally representative data on the food consumption, nutrient intake and nutritional status of the general population aged 1.5 years and over. This provides an indication of micronutrients of concern, for which there is evidence of inadequate intakes. For example, if 10% of a population group have intakes of a nutrient below the LRNI, it is highly likely that most of these people are having insufficient amounts for their needs.}

Survey data from NDNS indicates that average intakes of several vitamins and minerals are low among some groups in the UK population (see Table 1), especially among adolescent girls aged 11-18 years.

However, there is uncertainty around the clinical relevance of low intakes of some micronutrients (such as magnesium, potassium, selenium), as their respective DRVs were set in 1991, and were based on limited scientific data.

Table 1. Percentage (%) of population with intakes below the lower reference nutrient intake (LRNI)

Micronutrient	4-10 Boys	4-10 Girls	11-18 Boys	11-18 Girls	19-64 Men	19-64 Women	65+ Men	65+ Women
Iron	1	2	11	49	2	25	1	5
Zinc	8	15	20	16	6	7	9	4
Magnesium	1	3	33	47	12	11	14	11
Potassium		1	22	37	10	24	8	20
Selenium	1	2	24	41	26	46	34	59
Iodine	6	8	19	28	8	12	4	7

_{Note: The LRNI is the amount that is considered sufficient for only 2.5% of the population with the lowest physiological requirements. Source: National Diet and Nutrition Survey Years 9 to 11 (2016/17 to 2018/19).}

There is also evidence of inadequate status or deficiency for some essential micronutrients, including iron and vitamin D (Table 2). For example, 9% of girls aged 11-18 years meet the criteria for iron deficiency and anaemia.

Table 2. Percentage of UK population with low status for some micronutrients

Micronutrient	Vitamin D	Iron	Folate
Children 4-10 years	2		7
Boys aged 4-10 years	1		4
Girls aged 4-10 years	3		[9]
Children 11-18 years	19	5	17
Boys aged 11-18 years	21	1	16
Girls aged 11-18 years	17	9	18
Adults 19-64 years	16	3	13
Men aged 11-18 years	18		10
Women aged 11-18 years	15	5	15
Women of childbearing age (16-49 years)	NA	NA	89
Adults 65+ years	13	1	11
Men aged 65+ years	13		9
Women aged 65+ years	13	2	13

_{Vitamin D- mean 25-hydroxyvitamin D status below 25 nmol/L indicating increased risk of deficiency; Iron - haemoglobin and plasma ferritin concentrations below the World Health Organization (WHO) age/sex dependent thresholds for iron deficiency and anaemia; Folate - percentage with red blood cell folate concentrations below the clinical threshold for deficiency (305 nmol/L), or the threshold for increased risk of neural tube defects for women of childbearing age (748 nmol/L); figures in square brackets indicate a sample size less than 50.}

High intakes of some micronutrients over time may lead to the risk of toxicity. Maximum recommended safe limits have been published for both the UK (safe upper levels) and the EU (tolerable upper intake levels) to provide guidance on the maximum level of long-term intake of vitamins and minerals that is unlikely to pose a risk of adverse health outcomes.

Deficiencies:

Clinical deficiencies can result in mild to life-threatening symptoms. Some examples of micronutrient deficiencies include

Scurvy: Severe vitamin C deficiency, with symptoms including swollen, bleeding gums (teeth can fall out), severe joint or leg pain and skin that bruises easily.
Rickets (children) or osteomalacia (adults): A lack of vitamin D and/or calcium that can lead to poor bone growth and development, including weak bones that can become deformed.
Goitre: A swelling of the thyroid gland in the neck, which may occur due to a lack of iodine in the diet (although there are other potential causes).

While these conditions are rare in the UK, micronutrient deficiencies are widespread globally and represent a significant public health concern. For example, a lack of iron, folate and vitamins B12 and A can lead to anaemia, a condition which affects an estimated 42% of children under 5 years of age and 40% of pregnant women worldwide and can lead to difficulties in ability to work or in educational attainment.

Vitamin A deficiency is considered the leading cause of preventable blindness in children globally and can increase the risk of disease and death from severe infections (such as diarrhoea and measles).

Labelling of vitamins and minerals

The back-of-pack nutrition information provided on food labels sometimes indicates the amount of vitamins and minerals that a product contains as a percentage of the reference intake (RI), as outlined in European law, although it is not mandatory to provide this information. Other than in Northern Ireland, European regulations governing the legal requirements for the labelling of foods continue to apply following the UK’s departure from the EU.

Several health claims relating to specific vitamins and minerals have been authorised for use on products sold in Great Britain (England, Scotland and Wales). Health claims provide information about the relationship between intake of a vitamin, mineral (or other food component) and health. For example, ‘Calcium is needed for the maintenance of normal bones.’ The use of health claims on product labels typically requires that a product provides at least a ‘source of’ a vitamin or mineral (15% of the RI per 100g or 100ml, or 7.5% per 100ml for beverages), although other specific conditions may apply for use to be permitted.

For more information read the FSA's article on packaging and labelling.

Vitamin and mineral supplement recommendations

There are some cases in which supplementation is recommended :

The UK government recommends that all children aged between 6 months and 5 years should be given a daily supplement containing vitamins A, C and D.
Adults and children aged 5 years and above should consider taking (or should be given) a daily 10 microgram (µg) vitamin D supplement during the autumn and winter months.
Babies from birth to 1 year should be given a daily supplement with 8.5 to 10 micrograms (µg) of vitamin D throughout the year (unless they are consuming more than 500ml of infant formula per day), and children aged 1 to 4 years should be given a daily 10 microgram vitamin D supplement all year round.
The government recommends that people who are not able to go outside often, or who cover their skin while outside, should take a daily 10 microgram (µg) vitamin D supplement all year round.
People with dark skin, including those from and African, African-Caribbean or South Asian background, should consider take a daily 10 microgram (µg) vitamin D supplement all year round
It is recommended that women who are pregnant, trying to conceive or could become pregnant, take a 400 microgram (µg) folic acid supplement daily from preconception until 12 weeks of pregnancy. This is to reduce the risk of the baby being born with a neural tube defect.

Aside from these specific instances in which supplementation is recommended, however, eating a balanced and varied diet should provide sufficient amounts of the vitamins, minerals and other nutrients that are needed, as well as important dietary components such as fibre and natural bioactive compounds (such as polyphenols).

It is important to remember that supplements should not be used as a substitute for a healthy diet.

Helena Gibson-Moore, Nutrition Scientist, British Nutrition Foundation

Several reviews and meta-analyses (where data from a number of studies are analysed together) have generally shown there to be no beneficial effects of vitamin and mineral supplements for reducing the risk of chronic diseases (such as cancer and cardiovascular disease). In some cases, the use of high dose supplements (such as beta-carotene) has been shown to have adverse effects on disease risk.

For individuals who are worried that they may not be getting enough vitamins and minerals from their diet (other than those recommended by government), it is a good idea speak to a doctor or another healthcare professional (such as a dietitian or pharmacist), who will be able to advise on whether it is necessary for their specific needs or health status, and any issues to be aware of (including interactions with prescribed medications).

If using vitamin or mineral supplements, it is a good idea to buy from a reputable company, such as a local pharmacy, supermarket or a high street retailer, to ensure that the product meets the UK requirements for safety (see above). It is also important to always read the label and make sure not to exceed the recommended dosage.

Vitamins and Minerals FAQs

Can taking vitamin C or zinc stop me from getting a cold?

Studies suggest that taking a daily vitamin C supplement doesn't stop you getting a cold. However, it may reduce the length and severity of cold symptoms.

There is some evidence that zinc supplements can reduce the duration of a cold. But zinc supplements can have side effects such as nausea. More research is needed to find out the dose and formulations of zinc that may have a clinical benefit.

It is worth remembering that there are several nutrients that support our immune system and so aiming for a healthy, varied diet is the best way to get all the nutrients that we need to support healthy immunity.

Do IV vitamin drips or injections work?

There have been no clinical studies to show that vitamin injections or drips, offer any health benefits. Little is known about the appropriate doses, potential toxic effects, and the long-term health outcomes.

Injecting anything into your veins comes with risks. For example, ‘air bubbles’ entering the bloodstream and allergic reactions. These risks are more likely if the person administering the injection is not qualified. Currently, there are no regulatory processes governing those offering vitamin injections.

Is there a link between vitamin D and COVID-19?

The emergence of the COVID-19 pandemic in 2020 prompted an increased public interest in a potential association between low vitamin D status and an increased risk of COVID-19, or worse health outcomes linked to COVID-19 (including increased risk of hospitalisation).

The updated rapid evidence review conducted by NICE found that there was not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.

However, the panel supported existing government advice for everyone to take a vitamin D supplement during the autumn and winter months to support bone and muscle health.

For more information read our article on COVID-19 and vitamin D supplements.