Vitamin A
Vitamin A supports normal vision, immune function, and healthy skin.
Food sources:
Carrots, sweet potatoes, spinach, dairy products, and eggs.
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Trusted Information for a healthier you
Vitamins and minerals are essential micronutrients that your body needs in relatively small amounts to support normal health and body functions. They help with processes such as energy production, immune function, bone health, blood formation, and tissue maintenance.A varied and balanced diet is generally the best way to get the vitamins and minerals your body needs.
Vitamins and minerals are micronutrients. Unlike carbohydrates, protein, and fats, they do not provide significant amounts of energy, but they are essential for many processes throughout the body.There are 13 essential vitamins and a range of essential minerals that your body needs for normal function. Each nutrient has a different role, and getting a variety of foods can help provide them.
Vitamins and minerals are both micronutrients, but they are different types of substances.
Vitamins are organic compounds found naturally in foods and are needed for various body functions.
Minerals are inorganic elements that come from the environment and are obtained through foods and, in some cases, water.
Both vitamins and minerals are essential for maintaining good health.
Different vitamins support important functions throughout the body. A varied diet can provide many of the vitamins your body needs.
Vitamin A supports normal vision, immune function, and healthy skin.
B vitamins help the body release energy from food and support the normal function of the nervous system and other body processes.
Vitamin C supports normal immune function, helps with collagen production, and improves the absorption of iron from plant foods.
Vitamin D helps the body absorb calcium and supports normal bone and muscle function.
Vitamin E acts as an antioxidant and helps protect cells from oxidative damage.
Vitamin K plays an important role in normal blood clotting and contributes to bone health.
Minerals support many important processes in the body, including healthy bones, muscle function, nerve signalling, and other normal body functions.
Calcium is important for maintaining strong bones and teeth and also supports normal muscle and nerve function.
Iron helps transport oxygen through the blood and is needed for normal energy metabolism.
Magnesium contributes to normal muscle and nerve function and is involved in many processes within the body.
Zinc supports normal immune function, wound healing, and cell growth.
Potassium helps support normal muscle function, nerve signalling, fluid balance, and healthy blood pressure.
Selenium supports antioxidant protection and contributes to normal thyroid function.
Vitamins and minerals are involved in many essential processes throughout the body. They can help support:
Different nutrients have different functions, which is why consuming a varied diet is important.
A balanced diet containing a variety of foods is generally the best way to obtain essential vitamins and minerals.
Try to include a range of:
Eating different foods throughout the week can provide a wider range of nutrients along with fiber and other beneficial dietary components.
Many people can obtain the vitamins and minerals they need from a varied and balanced diet. However, some people may need supplements because of their age, diet, pregnancy, lifestyle, medical conditions, or other individual circumstances.Supplements are not automatically necessary simply because a nutrient is important. Taking high doses of certain vitamins or minerals can also be harmful.If you think you may have a deficiency or are considering taking supplements, speak with a qualified healthcare professional or registered dietitian for personalised advice.
A nutrient deficiency can sometimes cause symptoms, but symptoms can vary depending on the nutrient and the individual.
These symptoms can have many different causes, so they should not automatically be assumed to indicate a vitamin or mineral deficiency. If you have ongoing or concerning symptoms, speak with a healthcare professional.
You can support your vitamin and mineral intake with simple dietary habits:
Eat a variety of fruits and vegetables
Include different protein sources
Choose whole grains regularly
Add nuts, seeds, beans, and legumes
Choose nutrient-rich foods instead of relying heavily on highly processed foods
Drink enough fluids
Avoid unnecessarily restrictive diets
Follow professional advice if you have specific nutritional needs
The goal is to create a balanced eating pattern rather than focusing on one particular vitamin or mineral.
No single vitamin or mineral can provide everything your body needs. Nutrients work together as part of a wider dietary pattern and healthy lifestyle.
Eating a variety of nutritious foods, staying physically active, getting adequate sleep, and maintaining regular healthcare when appropriate can all contribute to better overall health.
Vitamins and minerals are essential micronutrients.
Different nutrients perform different functions in the body.
Fruits, vegetables, whole grains, legumes, nuts, seeds, and protein-rich foods can provide important nutrients.
A varied and balanced diet is generally the best way to obtain vitamins and minerals.
Supplements may be appropriate for some people but are not necessary for everyone.
High doses of certain supplements can be harmful.
Persistent symptoms should be discussed with a qualified healthcare professional.