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Supplements 101: Essential Vitamins and Minerals.

August 30, 2024

When doctors, dietitians, and even cereal boxes emphasize “essential” vitamins and minerals, they don’t mean essential as in “pretty important.”

They mean essential as in… “YOU MUST HAVE THESE TO LIVE!”

And here’s another crucial point: Your body can’t produce these vitamins and minerals on its own. You have to get all 29 of them from your diet.

These essential nutrients fall into a category known as “micronutrients.” But don’t let the “micro” fool you—micronutrients have profound, far-reaching benefits on your health and longevity.

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.

Yet most people aren’t optimizing their intake. Not even close.

Let’s change that. In this article, I’ll not only share the standard recommendations (like the RDAs) for these vitamins and minerals but also the optimized levels I recommend to my patients for truly thriving health.

How Micronutrients Keep You Thriving

Maintaining adequate micronutrient levels isn’t just about preventing deficiencies or “hitting the minimums”—it’s about optimizing 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 Defense

Vitamins A, C, and E, along with selenium, protect your cells from oxidative damage by neutralizing free radicals. This defense 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 anemia and ensure your cells get the oxygen they need to function optimally.

How to Optimize 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. But alongside that, you’ll also see my personal recommendations, which you can use to optimize your intake. (And if you’re looking for the best products you’ll find anywhere, check out my supplement store.)

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 synthesized by your body under certain conditions, others must be obtained entirely through your diet or supplements.

Type	Function	Source	RDA/AI	MRI (Mark’s Recommended Intake)
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)	2000-3000 IU/ day
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)	1000 mg/day
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+)	5000 IU/day
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	400 IU of mixed tocopherols/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)	90-300 mcg day of Vitamin K2 (menaquinone)
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)	25 mg/day
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)	25 mg/day
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)	25 mg/day
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	25 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	25 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	1-2 g/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	400 to 800 mcg of methyl folate/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	1000 mcg of methylcobalamin/day

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)

2000-3000 IU/ day

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)

1000 mg/day

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+)

5000 IU/day

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

400 IU of mixed tocopherols/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)

90-300 mcg day of Vitamin K2 (menaquinone)

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)

25 mg/day

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)

25 mg/day

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)

25 mg/day

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

25 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

25 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

1-2 g/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

400 to 800 mcg of methyl folate/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

1000 mcg of methylcobalamin/day

Essential Minerals

There are 17 essential minerals, although the exact number is debated within the nutrition science community.

Typically, these essential minerals are divided into 7 macrominerals (calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur) 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. (Also: I’ve included two types of magnesium because, if you supplement, you’ll want to choose the form that best serves your needs.)

Type	Function	Source	RDA/AI	Mark’s Recommendation
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+)	500 mg/day
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)	Same
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)	Same, but if you supplement, choose the
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)	Same
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)	15 to 30 mg/day
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	200 mcg/day (with an upper limit of 400 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	Same
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	Same
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 signaling in the nervous system and for muscle contractions.	Salt, seafood, and certain vegetables	AI: 1,500 mg/day	Same (if you consume more than that, you can take more potassium to balance it)
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)	200 to 400 mcg a day
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)	Same
Molybdenum	Cofactor for enzymes involved in the metabolism of sulfur-containing amino acids and the detoxification of harmful compounds such as sulfites. 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	Same

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+)

500 mg/day

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)

Same

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)

Same, but if you supplement, choose the

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)

Same

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)

15 to 30 mg/day

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

200 mcg/day (with an upper limit of 400 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

Same

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

Same

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 signaling in the nervous system and for muscle contractions.

Salt, seafood, and certain vegetables

AI: 1,500 mg/day

Same (if you consume more than that, you can take more potassium to balance it)

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)

200 to 400 mcg a day

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)

Same

Molybdenum

Cofactor for enzymes involved in the metabolism of sulfur-containing amino acids and the detoxification of harmful compounds such as sulfites. 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

Same

If you’re looking to optimize your health with supplements, check out my supplement store at DrHyman.com.

There you’ll find an expertly curated selection of supplements, hand-picked by me for their safety, purity, and effectiveness. Because I deeply believe, when it comes to your well-being, nothing less will do.

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