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.
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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. - Cesium
- Choline
You can get recommended amounts of choline by eating a variety of foods. - Chromium
Chromium is a mineral found in many foods. - 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.
E
- Energy drinks
“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 helps prevent tooth decay. - Folate
Folic acid is added to many grain-based products. - Folic acid (see Folate)
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.
K
- Vitamin K
Green leafy vegetables are good sources of vitamin K.
N
- Niacin
Niacin is important for the development and function of cells in your body.
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. - 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 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.
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