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Vitamin and Mineral Supplement Fact Sheets

This collection of fact sheets and other resources from the NIH Office of Dietary Supplements and other federal government sources presents information about dietary supplements and their ingredients. These include vitamins, minerals, herbs and botanicals, probiotics, and more. Many of these resources are available in versions written for consumers (in both English and Spanish) and also for health professionals.

Search the list below by selecting a letter of the alphabet or by entering a word or phrase in the search box.

Starts withContains keyword to search for

ALL A B C D E F I K M N P R S T V W Z

A

Antioxidants (see Exercise and Athletic Performance)
Vitamin A
Rich sources of vitamin A include green leafy, orange, and yellow vegetables such as carrots and spinach.

B

Beta-carotene (see Vitamin A)
Biotin
Biotin is naturally present in some foods, such as salmon and eggs.
Boron
- Boron - Consumer
- Boron - Health Professional
Apples are a good source of boron.
Vitamin B1 (see Thiamin)
Vitamin B12
Foods from animals, but not plants, naturally have vitamin B12. These include fish, meat, poultry, eggs, milk, and other dairy products.
Vitamin B2 (see Riboflavin)
Vitamin B3 (see Niacin)
Vitamin B5 (see Pantothenic Acid)
Vitamin B6
Vitamin B6 is found naturally in many foods and is added to others.
Vitamin B7 (see Biotin)
Vitamin B9 (see Folate)

C

Calcium
Calcium-rich foods include milk, cheese, and yogurt; vegetables like kale, broccoli, and Chinese cabbage; and canned sardines and salmon with soft bones that you eat.
Calcium (for weight loss) (see Weight Loss)
Cesium
- Public Health Alert Concerning Dietary Supplements Containing Cesium Salts
  - Source: U.S. Food & Drug Administration (FDA)
Choline
You can get recommended amounts of choline by eating a variety of foods.
Chromium
- Chromium
- Glucose and insulin responses to dietary chromium supplements: a meta-analysis
  - Source: American Journal of Clinical Nutrition (AJCN)
Chromium (for weight loss) (see Weight Loss)
Cobalamin (see Vitamin B12)
Copper
Nuts are a rich source of copper.
Vitamin C
You can get enough vitamin C by eating a variety of foods including citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper, kiwifruit, broccoli, strawberries, baked potatoes, and tomatoes.

D

Vitamin D
Very few foods naturally have vitamin D. Fatty fish such as salmon, tuna, and mackerel are among the best sources. Fortified foods like milk provide most of the vitamin D in American diets.
Vitamin D (for weight loss) (see Weight Loss)

E

Energy Drinks
- The Use and Biology of Energy Drinks: Current Knowledge and Critical Gaps
- Energy Drinks
  - Source: National Center for Complementary and Integrative Health (NCCIH)
“Energy” drinks are marketed as promoting alertness, concentration, energy, weight loss, athletic performance, or stamina.
Exercise and Athletic Performance
Some dietary supplement ingredients are claimed to enhance exercise and athletic performance.
Vitamin E
Many foods have vitamin E including vegetable oils (such as wheat germ, sunflower, and safflower oils), nuts (such as almonds), seeds (such as sunflower seeds), and green vegetables (such as spinach and broccoli).

F

Fluoride
- Fluoride in diet
  - Source: MedlinePlus
Folate
Folic acid is added to many grain-based products.

I

Iodine
The use of iodized salt is the most widely used strategy to control iodine deficiency.
Iron
Iron is found in lean meat, seafood, poultry, beans, iron-fortified breakfast cereals and breads, and other foods.
Iron (for athletic performance) (see Exercise and Athletic Performance)

K

Vitamin K
Green leafy vegetables are good sources of vitamin K.

M

Magnesium
The amount of magnesium you need depends on your age and sex.
Manganese
Legumes are a good source of manganese.
Molybdenum
Multivitamin/mineral Supplements
Multivitamin/mineral supplements can refer to products of widely varied compositions and characteristics.

N

Niacin
Turkey is rich in niacin, which is important for the development and function of cells in your body.

P

Pantothenic Acid
Pantothenic acid helps turn the food you eat into the energy you need.
Phosphorus
Dairy products are good sources of phosphorus.
Potassium
Dried apricots are an excellent source of potassium.
Primary Mitochondrial Disorders
- Dietary Supplements for Primary Mitochondrial Disorders

R

Riboflavin
Eggs, organ meats, lean meats, and milk are rich sources of riboflavin.

S

Selenium
Selenium is found naturally in many foods, including seafood.

T

Thiamin
Thiamin (also called vitamin B1) is found in whole grains, meat, and fish.

V

Vitamin A
Rich sources of vitamin A include green leafy, orange, and yellow vegetables such as carrots and spinach.
Vitamin B1 (see Thiamin)
Vitamin B12
Foods from animals, but not plants, naturally have vitamin B12. These include fish, meat, poultry, eggs, milk, and other dairy products.
Vitamin B2 (see Riboflavin)
Vitamin B3 (see Niacin)
Vitamin B5 (see Pantothenic Acid)
Vitamin B6
Vitamin B6 is found naturally in many foods and is added to others.
Vitamin B7 (see Biotin)
Vitamin B9 (see Folate)
Vitamin C
You can get enough vitamin C by eating a variety of foods including citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper, kiwifruit, broccoli, strawberries, baked potatoes, and tomatoes.
Vitamin D
Very few foods naturally have vitamin D. Fatty fish such as salmon, tuna, and mackerel are among the best sources. Fortified foods like milk provide most of the vitamin D in American diets.
Vitamin D (for weight loss) (see Weight Loss)
Vitamin E
Many foods have vitamin E including vegetable oils (such as wheat germ, sunflower, and safflower oils), nuts (such as almonds), seeds (such as sunflower seeds), and green vegetables (such as spinach and broccoli).
Vitamin K
Green leafy vegetables are good sources of vitamin K.

W

Weight Loss

Z

Zinc
Many foods have zinc. Red meat, poultry, oysters and other seafood, and fortified breakfast cereals are good sources. Beans, nuts, whole grains, and dairy products have some zinc as well.

General Supplement Information

Supplements for Specific Purposes