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Vitamins and minerals explained
8-minute read
Key facts
- Vitamins and minerals are needed to make your body work properly.
- You only need very small amounts of vitamins and minerals in your diet.
- Most people can get all the vitamins and minerals they need from a healthy diet.
- Extra vitamins and minerals are sometimes taken as supplements.
- Taking too many supplements can cause health problems.
What are vitamins and minerals?
Vitamins and minerals are nutrients needed in small amounts to make your body work properly. They are sometimes called micronutrients.
Vitamins come from plants and animals, while minerals originally come from the soil and water.
An example of a vitamin is vitamin C, which is found in many fruits.
An example of a mineral is calcium. It's found in milk, fish and some plant foods like green vegetables and sesame seeds.
Where are vitamins and minerals found?
Vitamins and minerals are found in:
- fresh foods
- frozen foods
- canned foods
- dried and packaged foods
Fresh fruit and uncooked vegetables are good sources of vitamins. Some vitamins can be lost by cooking in water.
Most people can get all the vitamins and minerals they need by eating a balanced diet.
Why are vitamins and minerals important for my health?
Vitamins and minerals are nutrients your body needs to work properly and stay healthy.
You only need very small amounts of vitamins and minerals in your diet. Most people can get all the vitamins and minerals they need from a healthy diet.
However, you may need more vitamins and minerals if you are:
- pregnant
- breastfeeding
- a young child
What foods are high in vitamins?
Here's a list of essential vitamins. It tells you why they are important, and what foods you can find them in.
| Vitamin | Why it's needed | Where it's found |
|---|---|---|
| Biotin (vitamin B7) |
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| Folate (vitamin B9) |
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| Niacin (vitamin B3) |
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| Pantothenic acid (vitamin B5) |
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| Riboflavin (vitamin B2) |
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| Thiamin (vitamin B1) |
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| Vitamin A |
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| Vitamin B6 (pyridoxine) |
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| Vitamin B12 |
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| Vitamin C |
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All fruits and vegetables, especially:
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| Vitamin D |
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| Vitamin E |
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| Vitamin K |
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What foods are high in minerals?
Here's a list of important minerals. It tells you why the mineral is important, and what foods you can find it in.
| Minerals | Why it's needed | Where it's found |
|---|---|---|
| Calcium |
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| Iodine |
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| Iron |
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| Magnesium |
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| Potassium |
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| Zinc |
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Should I take vitamin or mineral supplements?
Dietary supplements are the most common type of complementary medicine in Australia.
Most people can get all the vitamins and minerals they need from eating a healthy balanced diet. But you might need extra vitamins and minerals if you:
- are pregnant
- eat a vegan diet
- have certain medical conditions
Do I need supplements during pregnancy?
Folate (folic acid) is important in pregnancy because it helps prevent neural tube defects, such as spina bifida.
You should start taking a folic acid supplement at least one month before you start trying to get pregnant. You should also take an iodine supplement for at least a month before getting pregnant.
If you haven't been taking these supplements before getting pregnant, be sure to start now.
You should keep taking both these supplements for at least the first three months of your pregnancy.
Talk to your doctor about taking a vitamin D supplement while pregnant and breastfeeding.
Talk to your doctor or midwife about the supplements you need, and the dosage required.
You can learn more here about vitamins and supplements during pregnancy.
Do I need supplements if I follow a vegetarian or vegan diet?
It's a good idea to ensure that your diet provides enough:
- iron
- zinc
- omega-3 fats
- vitamin D
- vitamin B12
If you follow a vegan diet, it's recommended that you take a vitamin B12 supplement. If you are vegan, the only reliable source of vitamin B12 are fortified plant milks, some fortified meat substitute products and some breakfast cereals.
Are dietary supplements beneficial?
Some dietary supplements can help you get enough essential nutrients if you don't eat a balanced diet.
Some dietary supplements can improve your overall health and help manage some health conditions.
- Calcium and vitamin D help reduce bone loss and keep your bones strong.
- Folic acid during pregnancy decreases the risk of neural tube defects in babies.
- Omega-3 fatty acids may help some people with heart disease.
- A combination of vitamin C and vitamin E, zinc, copper, lutein, and zeaxanthin may slow down vision loss in people with age-related macular degeneration.
More research is needed to know if other supplements have value.
Are there any risks from taking dietary supplements?
Dietary supplements can cause potential harms such as:
- side effects
- drug interactions (when medicines interfere with how another medicine works)
- financial cost
- delay in getting more effective therapy
- false hope
Taking too many supplements can cause health problems. You may be at risk of taking too much if you use multiple products with the same ingredient.
You should talk to your doctor or a dietitian if you think you need supplements.
If you do take supplements, always tell your doctor or pharmacist when they ask what medicines you take. Some supplements interact with prescribed medicines.
Resources and support
See the Australian Guide to Healthy Eating.
The Dietitians Australia website allows you to search for an Accredited Practising Dietitian.
If you want to know more about vitamins and minerals, talk to your doctor or call healthdirect on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak to, 24 hours, 7 days a week.