The Vitamins, Minerals and Fats You Need

Are You Getting Enough?

Whether you’re a junk food junkie or a health nut, you may be wondering whether you’re getting enough essential vitamins and minerals. If your typical diet consists of fast food and supersized sodas, you probably have a hunch that you’re missing out on certain nutrients. But even if you’re eating a well-rounded diet full of fruits, vegetables, lean protein, whole grains and healthy fats, you still may be deficient in a few key vitamins and minerals. “There are certain nutrients that are hard to obtain through food, and some populations may need supplementation,” says Christine Gerbstadt, M.D., R.D., spokesperson for the American Dietetic Association based in Sarasota, Fla., and author of Doctor’s Detox Diet. “Almost anyone can benefit from more vitamin D, E and calcium, and women of childbearing age still don’t seem to be getting enough folic acid,” she notes. Keep reading to see which nutrients you can’t live without, which ones you may be lacking -- and the smartest, safest ways to get more of them.

Calcium

Why we need it: No doubt you know that this mineral is vital for maintaining strong bones and teeth. Inadequate calcium intake can lead to osteoporosis, a condition that results in weak and brittle bones. What you may not know is that calcium may be helpful in preventing and treating high blood pressure and easing symptoms of PMS.

Best foods for it: Milk and other dairy products (such as yogurt, cheese and cottage cheese), broccoli, dark green leafy vegetables, soy products and foods fortified with calcium, including fortified orange juice and soymilk.

Do you need a supplement? If you don’t get enough of the mineral from your diet, calcium supplements can help you meet your needs. (Take only up to 500 milligrams of calcium at a time since the body can’t absorb more than that at once.) Populations who may need more calcium include pregnant and nursing women, and perimenopausal and menopausal women. If you do take calcium, be sure to take a vitamin D supplement along with it. “Recently, an analysis of several studies suggested that taking calcium supplements without vitamin D is associated with an increased risk of heart attacks,” say Tammy Lakatos and Lyssie Lakatos, (aka the Nutrition Twins), both registered dietitians and authors of The Secret to Skinny.

The bottom line: Aim to get three servings of dairy or equally calcium-fortified foods each day, and include leafy green vegetables in your diet. “Keep in mind that it’s best to go for low-fat and fat-free dairy options to avoid the saturated fat that raises cholesterol,” says Tammy Lakatos. If you aren’t able to stomach enough calcium-rich foods daily, consider a calcium supplement in combination with vitamin D.

Vitamin D

Why we need it: This fat-soluble vitamin aids in the absorption of calcium and regulates blood levels of calcium and phosphorus, which is key to maintaining strong bones and teeth. Vitamin D deficiency is the leading cause of rickets, a softening of bones usually seen in children that can lead to bone fractures and deformities such as bowlegs. The nutrient is also important for keeping the immune system strong.

Best foods for it: Eggs, liver, oily fish such as salmon, fortified milk and dairy products, and fortified cereals and orange juice.

Do you need a supplement? Possibly. “The latest research shows that people are not getting enough vitamin D because few foods in nature contain it,” says Dr. Gerbstadt. Breast milk also doesn’t provide enough of the nutrient, so the American Academy of Pediatrics recommends giving infants who are exclusively or partially breastfed 400 IU of vitamin D supplements daily. Once they are weaned and drinking at least a quart of vitamin D-fortified milk or formula each day, they may no longer need supplements.

The bottom line: “Without including fortified foods, you can’t get enough vitamin D in your diet,” says Dr. Gerbstadt. And don’t count on the sun’s ultraviolet rays, which trigger vitamin D synthesis, to meet your needs. “Whenever you’re out in the sun you should be wearing sunscreen, which blocks this process,” she says. Instead, consider talking to your doctor about taking a vitamin D supplement or a daily multivitamin containing D.

Magnesium

Why we need it: This mineral is known for keeping bones and teeth strong, but it’s also essential for more than 300 biochemical processes in the body, such as maintaining muscle and soft tissue health, promoting normal blood pressure, regulating blood sugar levels and metabolizing carbs, proteins and fats.

Best foods for it: Spinach and other green vegetables, whole grains, legumes, nuts, seeds, avocados, bananas and chocolate (yay!).

Do you need a supplement? Symptoms of magnesium deficiency are rare in the United States, according to the National Institutes of Health (NIH) Office of Dietary Supplements, but certain people may need extra. These groups include people with alcoholism, kidney disease and poorly controlled diabetes, people abusing diuretics and people whose intestines are not absorbing nutrients efficiently. Supplemental magnesium can also help ease leg cramps during pregnancy and relieve constipation, especially when calcium supplements are to blame for being backed up. The blockage can often be remedied by switching to a combination calcium/magnesium supplement.

Bottom line: “Most people should be able to get enough magnesium from foods,” says Lyssie Lakatos. “Consider supplementation only if you have a health condition or are constipated and it’s been okayed by your doctor.”

Phosphorus

Why we need it: Phosphorus is another mineral that is essential to maintaining the health of bones and teeth. It’s also important in the metabolism of carbs, fats and proteins, and many enzymes and B vitamins need phosphorus to function.

Best foods for it: High-protein foods such as meat, fish, poultry, eggs, legumes, nuts, milk, cheese and other dairy products.

Do you need a supplement? Because phosphorus is so abundant in foods, deficiencies are not common in the United States.

Bottom line: “If you’re eating a well-rounded diet, you should be getting plenty of phosphorus,” says Tammy Lakatos.

Iron

Why we need it: Iron helps red blood cells carry oxygen to all parts of the body. Inadequate intake can lead to iron deficiency anemia, which results in weakness, fatigue and lightheadedness.

Best foods for it: Meat, pork, fish, shellfish, poultry, lentils, beans, soy, leafy green vegetables, raisins and fortified flours, cereals and grain products.

Do you need a supplement? You may if you fall into any of these categories: women who are menstruating (especially with heavy periods), women who are pregnant or postpartum, long distance runners, strict vegetarians, people with any type of bleeding in the intestines, people who frequently donate blood, people with gastrointestinal conditions that make it hard to absorb nutrients from food and people who have symptoms of anemia. If you’re worried about your iron intake, note that certain foods can increase or decrease iron absorption. For instance, eating foods rich in vitamin C along with iron-rich foods will help the absorption of iron (which makes orange juice and an iron-enriched cereal a good breakfast combo), while tea and coffee contain substances that bind to iron and decrease its absorption by the body.

The bottom line: “If you are at risk for iron deficiency anemia or you experience any of the symptoms, get checked by your doctor,” says Lyssie Lakatos. Do not take an iron supplement without talking with your doctor; you may simply need a multivitamin that includes iron.

Vitamin A

Why we need it: This vitamin is essential for the growth and development of cells, keeping skin and mucous membranes healthy, promoting good vision and maintaining a strong immune system.

Best foods for it: Milk, eggs, liver and fortified cereals. Beta-carotene, which the body converts to vitamin A, is found in bright orange and yellow fruits (such as cantaloupe, apricots, peaches, papayas and mangos), orange vegetables (such as carrots, sweet potatoes and pumpkins) and dark green vegetables (such as spinach and kale).

Do you need a supplement? Probably not. The best way to get vitamin A is to eat a balanced diet. And keep in mind that it is possible to get too much vitamin A -- in large doses it can make you sick and cause birth defects. Less serious but stranger: Large doses of beta-carotene can turn skin yellow or orange.

The bottom line: “Eat plenty of dark green and orange vegetables and fruits and you’ll get adequate vitamin A from beta carotene,” says Tammy Lakatos.

Thiamin (Vitamin B1)

Why we need it: This water-soluble vitamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles and nervous system to function properly. Thiamin is also known as an anti-stress vitamin because it helps keep the immune system strong and in studies has been associated with improvements in mood, composure, clearheadedness and energy.

Best foods for it: Meat, fish, dried beans, soy products, peas, whole grains and enriched bread and cereals.

Do you need a supplement? Unlikely. Thiamin deficiency is rare, but it can happen in people who get most of their calories from alcohol, or in junk food addicts who get the bulk of their calories from soda, sugar and other refined carbohydrates.

The bottom line: “While you’re not likely to have a thiamin deficiency, it wouldn’t hurt to take a multivitamin that contains vitamin B1 since it’s easily destroyed, water-soluble and leaves the body quickly,” says Tammy Lakatos.

Riboflavin (Vitamin B2)

Why we need it: Like thiamin, riboflavin is essential for metabolizing carbs. Riboflavin also helps metabolize fats and proteins, aids in the production of red blood cells and has a role in the maintenance of body tissues such as the skin and eyes.

Best foods for it: Meats, liver, eggs, legumes, nuts, dairy products, whole grains, leafy green vegetables, broccoli, asparagus and enriched cereals.

Do you need a supplement? Most healthy people who eat a well-balanced diet get enough riboflavin. Elderly people and alcoholics, however, may be at risk for riboflavin deficiency because of poor diet. If you think your diet may be lacking, you may benefit from taking a daily multivitamin. “But steer clear of taking any one of the B complex vitamins individually for a long period of time, because this can result in an imbalance of the other B vitamins,” says Lyssie Lakatos.

The bottom line: “Most people get plenty of B2, but if you skip meals often or are someone who fills up on junk food, you could stand to take a multivitamin,” says Lakatos.

Niacin (Vitamin B3)

Why we need it: This B-complex vitamin is needed to metabolize carbs, fats and proteins, and to provide energy. It also improves the health of skin, the digestive tract and nerves, and reduces cholesterol levels.

Best foods for it: Meats, liver, poultry, fish, peanut butter, milk, legumes, whole grains and enriched cereals and breads.

Do you need a supplement? Not likely. Niacin deficiencies in this country are rare. More often, people get too much niacin through energy drinks, which often contain the vitamin. High doses can cause flushing of the skin (due to increased blood flow), stomach upset, headache, blurred vision, dizziness and liver damage.

The bottom line: “Americans, who eat so much protein, have no problem getting adequate amounts of niacin in food,” says Dr. Gerbstadt. “Unless you’re being treated by a doctor for a health condition, there is no real benefit to taking more.”

Vitamin B6

Why we need it: Vitamin B6 helps the body break down proteins and make red blood cells. It also helps regulate blood glucose levels, maintain nerve tissue, synthesize niacin and produce antibodies for the immune system to fend off diseases.

Best foods for it: Meat, fish, poultry, whole grains, legumes, potatoes, nuts, bananas, eggs, spinach and enriched cereals.

Do you need a supplement? Probably not. People who eat a balanced diet should be able to get enough vitamin B6 without taking a supplement. However, older Americans and alcoholics may have low blood levels of vitamin B6 due to poor diet. It’s important to note that large doses of vitamin B6 over long periods of time can cause temporary or permanent nerve damage.

The bottom line: “The best way to get enough vitamin B6 is to eat a healthy diet that contains a variety of foods,” says Tammy Lakatos. “If your diet is very limited or eliminates food groups, consider taking a multivitamin supplement that includes vitamin B6.”

Biotin (Vitamin B7)

Why we need it: Like other B-complex vitamins, biotin helps metabolize carbs, proteins and fats. It also helps improve the health of eyes, skin, fingernails and hair.

Best foods for it: Egg yolks, meats, liver, milk, nuts, legumes, cauliflower, whole grains, peanut butter and chocolate.

Do you need a supplement? It’s not likely. Deficiencies are not common in the United States, especially when people eat a healthy diet.

The bottom line: “Though biotin deficiencies are rare, biotin is often recommended for people to improve skin and alleviate brittle nails and hair,” says Dr. Gerbstadt.

Folic acid (Vitamin B9)

Why we need it: The body needs this nutrient to make healthy new cells, especially red blood cells. Red blood cells carry oxygen throughout the body, so without enough folic acid, the body is at risk for folic acid deficiency anemia, which can cause weakness, fatigue and lightheadedness. Folic acid is also vital in preventing neural tube birth defects such as spina bifida.

Best foods for it: Leafy green vegetables, dried beans, nuts, liver, whole grains and fortified breads, cereals and pasta.

Do you need a supplement? Because so many grain products are fortified with folic acid, most people get enough of this nutrient through foods. But all women of childbearing age should be taking 400 milligrams of folic acid daily (the amount that is typically included in standard multivitamins) either in a supplement or by eating a bowl of cereal that contains 400 milligrams, according to the Centers for Disease Control and Prevention (CDC). “Women who are trying to conceive or who are pregnant should take a prenatal vitamin each day, which will contain at least 600 to 800 milligrams of folic acid,” says Dr. Gerbstadt.

The bottom line: “Women are getting the message that they need to take folic acid supplements during pregnancy, but the rate of intake hasn’t improved as much as you’d think,” says Dr. Gerbstadt.

Vitamin B12

Why we need it: Vitamin B12, along with folic acid, is required to make healthy red blood cells. B12 is also important for maintaining healthy nerve cells and aiding in the production of DNA and RNA, the body’s genetic material.

Best foods for it: Meat, fish, poultry, milk, cheese and eggs -- any food of animal origin.

Do you need a supplement? Most people whose diet includes meat and dairy products get enough vitamin B12. But some groups of people may benefit from supplemental B12, including vegans (vegetarians who don’t eat any animal protein), people with malabsorption conditions (such as Crohn’s disease or pernicious anemia) and seniors (the body’s ability to absorb vitamin B12 from the diet diminishes with age).

The bottom line: “Vitamin B12 is abundant in meat and dairy products, but if you are a vegan, over age 50 or have a health condition that interferes with B12 absorption from food, you may need to take a multivitamin with B12 or a B-complex supplement,” says Lyssie Lakatos.

Vitamin C

Why we need it: This versatile vitamin is essential for healthy bones, teeth, gums and blood vessels. It helps the body build collagen (which holds cells together), heal wounds and fight free radicals, which can reduce the risk of cardiovascular disease and cancer.

Best foods for it: Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach and orange and grapefruit juice.

Do you need a supplement? “Despite the popular belief that vitamin C can cure the common cold, the scientific evidence doesn’t support the notion,” says Tammy Lakatos. Taking vitamin C supplements regularly -- not just at the beginning of a cold -- produces only a small reduction in the duration of a cold (about one day). “Although some studies suggest that adults should take 250 to 500 milligrams of vitamin C twice a day for any possible benefit, most people probably don’t need a supplement if they are eating vitamin C-rich foods,” adds Lyssie Lakatos. Smokers, however, may need more, because smoking generates cell-damaging free radicals, which the vitamin helps to counter.

The bottom line: Aim to get vitamin C from food. “This is the only possible way to help lower the risk for cancer, heart disease and high blood pressure. Plus, eating vitamin C-rich foods will give you the benefit of consuming the other antioxidants and nutrients they contain,” says Tammy Lakatos. If you don’t eat many fruits and vegetables, or if you’re a smoker, consider taking a supplement.

Vitamin E

Why we need it: This antioxidant helps fend off free radicals, prevent damage to cell membranes, reduce the risk of heart disease and cancer, bolster the immune system, speed wound healing and prevent blood from clotting within blood vessels.

Best foods for it: Seeds and nuts, vegetable oils, liver, leafy greens, wheat germ, whole grains, broccoli and spinach.

Do you need a supplement? If you’re eating a healthy diet, it’s not likely that you will need to supplement with this fat-soluble vitamin. Vitamin E deficiencies in healthy people are rare, but they can occur in people with conditions in which fat is not absorbed well, such as Crohn’s disease. “If you’re breastfeeding, continue to take a prenatal vitamin that includes vitamin E, because your stores of the nutrient will go into the breast milk, leaving little for you,” advises Dr. Gerbstadt. Also keep in mind that if you are taking supplemental vitamin E, limit the amount to less than 400 IU per day, as higher amounts over long periods of time have been associated with serious side effects, even death. Also, it can increase the risk of bleeding, particularly if you’re on other blood-thinning supplements or medications.

The bottom line: “Though most people who eat a well-rounded diet don’t need extra vitamin E, if you’re not getting enough, taking a daily multivitamin that includes vitamin E may help boost your immune system and decrease free radicals that cause disease,” says Dr. Gerbstadt.

Zinc

Why we need it: The body needs zinc to metabolize carbs, fats, protein and alcohol; to synthesize DNA and RNA; insulin and sperm; to boost the immune system and to support growth and development during pregnancy, childhood and adolescence. Zinc also plays a role in sexual potency in men and in sexual response in women.

Best foods for it: Oysters, meat, poultry (especially dark meat), legumes, yogurt and whole grains.

Do you need a supplement? Probably not. Despite all those people who swear by zinc as a cold remedy, there is scant research proving that it shortens the duration of a cold. There are populations, however, who may be at risk for zinc deficiency, such as people with gastrointestinal disorders, vegetarians, pregnant and nursing women and alcoholics. If you’re concerned, ask your doctor about taking a multivitamin containing zinc.

The bottom line: “Unless you fall into an at-risk category, it’s better to get zinc from foods,” says Dr. Gerbstadt. “Too much zinc can cause gastrointestinal distress. What’s more, unless you have a deficiency, once you supplement with certain individual minerals, such as zinc, magnesium and manganese, you can disrupt the balance of these minerals in your body.”

Omega-3 Fatty Acids (EPA and DHA)

Why we need it: Okay, we’re cheating here -- EPA and DHA (the two main omega-3 fatty acids) are neither vitamins nor minerals, but they’re too important to leave off the list of vital nutrients. These fatty acids reduce inflammation in the body, which may lower the risk of heart disease, cancer and arthritis. Omega-3s are also important during pregnancy because they support fetal eye and brain health. Omega-3s may even protect brain function as we age, and in people with dementia and neurological diseases.

Best foods for it: Fatty fish (such as salmon), fish oil, algae oil and fortified milk, juice and yogurt contain EPA and DHA. Canola and olive oils, flaxseed and walnuts contain ALA, a fatty acid that is converted to EPA and DHA in the liver, although this process is inefficient and yields very small amounts of EPA and DHA.

Do you need a supplement? Maybe. The body needs a balance of omega-3 fatty acids and omega-6 fatty acids. Since most Americans consume far more omega-6 fatty acids (often in the form of processed snacks and fast food) than omega-3 fatty acids, most of us could benefit from consuming more foods or supplements that are rich in the latter. Also, if you are pregnant or nursing, talk to your doctor about supplementing with omega-3 fatty acids to be sure you’re getting enough for your developing fetus. Check the label on your prenatal vitamin -- some contain EPA and DHA.

The bottom line: “Unless you’re eating three servings a week of fatty fish or another food rich in omega-3 fatty acids, you should consider supplementing -- particularly if you’re pregnant or breastfeeding,” says Dr. Gerbstadt. There’s a lot of varying advice on how much you should take, so talk to your doctor.