Vitamins and minerals are an important part of the diet, and a balanced menu usually helps provide the nutrients the body needs. Some situations still require special attention, and some nutrients should only be supplemented on the advice of a doctor.
Vitamin D stands apart because preventive doses are recommended broadly, while most other vitamins and minerals are preferably obtained from food. Food remains the main way to maintain a healthy intake of micronutrients without going beyond reasonable amounts.
The short version
- A balanced diet is the main way to get vitamins and minerals from everyday food.
- Vitamin D is one of the few nutrients that is broadly recommended in preventive amounts, because natural intake is often difficult to achieve.
- Folic acid and iron should usually be corrected only on a doctor's advice, except during pregnancy planning, pregnancy, and for women of childbearing age.
- People who avoid fish, dairy, eggs, or meat need to pay closer attention to nutrients such as omega-3, calcium, and vitamin B12.
- More is not always better, because excessive intake of micronutrients can also be harmful.
When is vitamin D needed?
Vitamin D is often needed because natural intake is difficult to achieve in northern latitudes. Vitamin D is found in only a limited number of foods, and the body mainly produces vitamin D when ultraviolet rays reach the skin.
The article states that the needed amount is at least 600 IU and no more than 1000 IU per day, and getting that amount naturally is very difficult. Specialists therefore recommend correcting vitamin D deficiency when vitamin D deficiency is present.
Vitamin D also has an upper safe limit under normal conditions, and the article gives that limit as 4000 IU. Preventive use of vitamin D still requires moderation, because even a useful substance can become harmful in an excessively large amount.
The article notes that vitamin D3 is the only component recommended for prevention for everyone without exception. The article also notes that the World Health Organization recommends getting other vitamins and minerals mainly from foods, with supplements used on a specialist's recommendation.
When are folic acid and iron needed?
Folic acid and iron should be replenished only on the advice of a treating doctor in most cases. Pregnancy planning, pregnancy, and childbearing age are the main exceptions named in the article.
The article says that folic acid and iron are strongly recommended for all women of childbearing age, for pregnant women, and for people planning pregnancy. The article explains that building up those nutrients independently during those periods is often difficult.
Iron-rich foods also help reduce the risk of possible anemia. The article recommends eating a varied diet, including iron-rich foods, and using extra iron only when medically necessary.
Liver is highlighted in the article as a food rich in iron and vitamins. The article also says that women have iron intake needs that are 2 times higher, so organ meats should appear regularly in their diet.
Why is iodine important?
Iodine is needed for the synthesis of thyroid hormones. Thyroid hormones affect metabolism, the production of energy from food, body temperature regulation, and the rate of absorption of some vitamins.
The article describes Russia as an iodine-deficient region. The article also says that many producers enrich salt with iodine, although that practice is described there as mainly recommendatory.
Until iodine intake is adequately covered, the article advises paying particular attention to seaweed, seafood, and oily sea fish. Seaweed, seafood, and oily sea fish are presented in the article as foods rich in iodine.
Who may need more calcium?
Calcium shortage is most often felt by three groups named in the article. The article names professional athletes, women after menopause, and people who exclude dairy products, including people with allergies and vegans.
People outside those groups are advised in the article to eat more dairy products. People who do not consume dairy products are advised in the article to find alternatives.
The article lists sardines, salmon, tofu, chia seeds, oatmeal, and broccoli among foods that also contain calcium. The article also notes that lactose-free dairy products can be an option for people with lactose intolerance.
Why do vegans need to think about vitamin B12?
Vitamin B12 needs attention when meat, dairy products, and eggs are absent from the diet. The article says that anyone following a vegan diet or another diet without those foods needs to compensate for what has been removed.
The article says that vitamin B12 is needed for the formation of red blood cells, for nervous system function, and for DNA synthesis. The article also says that a lack of vitamin B12 can lead to anemia.
Plant foods do not contain vitamin B12 according to the article. The article states that animal food is the only natural source of vitamin B12, and the article advises reviewing the diet for an adequate amount of animal products and discussing the diet with a treating doctor.
When does magnesium matter more for sport?
Magnesium may matter more for professional athletes. The article says that studies show professional athletes increasingly have a higher need for magnesium.
The article explains that intense physical activity is linked with faster loss of magnesium in the body. People with very high levels of sporting activity are advised in the article to consult a specialist and follow that specialist's recommendations.
For everyone else, the article says that a balanced diet with magnesium-rich foods is usually enough. The article keeps the main emphasis on food first rather than routine supplements.
What if you do not eat fish and still want omega-3?
Fish is an important food in the diet because fish provides protein, micronutrients, and omega-3 fatty acids. The article recommends trying different recipes and combinations if a person does not like fish.
The article says that the absence of fish from the diet can lead to omega-3 deficiency. The article adds that anyone who does not eat fish should discuss that fact with a treating doctor, because supplements may be needed.
Which foods help diversify the diet with useful nutrients?
Food can and should help maintain an optimal level of important vitamins and minerals within a healthy balanced diet. The article presents eight foods selected by a nutrition specialist to diversify the diet with benefit and taste.
- Broccoli contains fiber, easily absorbed calcium, vitamins E and A, magnesium, and potassium. The article also reminds readers that vegetables and fruit should make up half of the whole diet.
- Classic peanut butter belongs to the nuts and seeds group and provides polyunsaturated essential fatty acids, B vitamins, vitamin E, protein, fiber, magnesium, potassium, iron, and often calcium. The product highlighted in the article contains only peanuts.
- Fermented dairy drink is presented as a leading source of calcium per serving. The article also values fermented dairy products for bacteria that are useful for gastrointestinal function.
- Vitamin paste combines nuts, dried fruits, ginger, and lemon in one jar. The article describes dried fruits as nutritionally comparable to fruit and notes ginger's antioxidant and anti-inflammatory properties, while lemon provides vitamin C.
- Salmon provides protein, B vitamins, magnesium, zinc, selenium, and iodine. The article recommends 450 g of fish and seafood per week for an adult and says that 50 g of salmon contains the daily amount of omega-3.
- Wholegrain bread with chicory is valued for fiber, B vitamins, and relatively low calories. The article gives daily fiber targets of 25 g for women and 38 g for men.
- Canned chickpeas provide protein, fiber, potassium, magnesium, and folic acid. The article notes that canned legumes are a practical alternative when cooking dried legumes feels too time-consuming.
- Rabbit liver is described as an excellent source of iron and vitamin A and also contains many B vitamins. The article says rabbit liver should be eaten with caution during pregnancy because of the risk of excessive vitamin A intake.
Can too many vitamins and minerals be harmful?
Too much of a micronutrient can also be harmful. The article reminds readers that overdose and exceeding recommended amounts are possible with any micronutrient.
The article says that excess intake does not always lead to obvious problems right away. The article also notes that consuming some nutrients can slow the absorption or intake of others.
Any sharp dietary change or use of supplements should be discussed with a specialist according to the article. The article ends with a simple rule: moderation matters.
Common questions
Is food enough for vitamins and minerals?
Food is the main source of vitamins and minerals for most people. A balanced diet usually provides the needed nutrients, although some situations still require special attention or medical advice.
Is vitamin D the only supplement everyone needs?
The article presents vitamin D3 as the only component recommended broadly for preventive use for everyone. The article says other vitamins and minerals are better obtained from foods unless a specialist recommends otherwise.
Who should pay special attention to iron and folic acid?
Pregnant women, women of childbearing age, and people planning pregnancy should pay special attention to iron and folic acid according to the article. In other cases, correcting iron or folic acid intake should usually be done on a doctor's advice.
Can vegans get vitamin B12 from plant foods?
The article says plant foods do not contain vitamin B12. The article says animal foods are the only natural source of vitamin B12, so people avoiding those foods should review their diet with a doctor.
Which foods are highlighted for useful nutrients?
The article highlights broccoli, peanut butter, a fermented dairy drink, vitamin paste, salmon, wholegrain bread with chicory, canned chickpeas, and rabbit liver. Those foods were chosen in the article to help diversify a balanced diet with a range of useful nutrients.