VITAMINS & MINERALS

What each one does, what a shortage looks like, and where to get it in food

DISCLAIMER: This page is for information and education only. It is not medical advice. Talk with a doctor or pharmacist before changing your diet, fasting, or starting supplements, especially if you take medicine, are pregnant, or have a health condition. We are not doctors. We are people who ask questions.

This is the vitamin and mineral part of the Natural Wellness master chart, on its own page. Use the tabs to switch between vitamins and minerals, or search by a symptom, nutrient or food. The "deficiency signs" column helps you ask better questions. It does not diagnose anything, since many of those signs have other causes.

VITAMIN	WHAT IT DOES	DEFICIENCY SIGNS	FOOD SOURCES & NOTES
ARetinol	Vision (night), immune defense, skin cell turnover, reproductive health	Night blindnessDry eyesFrequent infectionsRough skin	Liver, sweet potato, carrots, kale, eggs. Supplement: retinol (preformed A) - beta-carotene conversion poor in many people.
B1Thiamine	Converts carbs to energy, nerve signaling, heart muscle function	BeriberiNumbness/tinglingFatigueHeart failure (severe)	Pork, legumes, whole grains, nuts, seeds. Supplement: benfotiamine for nerve protection - critical for diabetics.
B2Riboflavin	Energy metabolism, fat breakdown, antioxidant recycling, red blood cell production	Cracked lipsSore throatInflamed tongueSkin rash	Dairy, beef liver, almonds, mushrooms, eggs
B3Niacin	Energy production, DNA repair, cholesterol metabolism, skin barrier	PellagraDermatitisDiarrheaDementia (severe)	Chicken, tuna, turkey, peanuts, mushrooms
B5Pantothenic acid	Synthesizes coenzyme-A, hormone production, wound healing	Burning feetFatigueIrritabilityNausea	Beef, sunflower seeds, avocado, mushrooms, salmon
B6Pyridoxine	Protein metabolism, neurotransmitter synthesis (serotonin, dopamine), immune function	DepressionConfusionCracked lipsWeak immunityPMS	Chickpeas, beef liver, tuna, salmon, potatoes. Supplement: P5P (active form). Don't megadose - nerve damage at very high doses.
B7Biotin	Fat and glucose metabolism, gene regulation, hair/nail/skin health	Hair thinningBrittle nailsScaly rashFatigue	Egg yolks, beef liver, salmon, sunflower seeds, sweet potato
B9Folate	DNA synthesis, cell division, red blood cell formation - critical in pregnancy. MTHFR mutation affects millions.	Neural tube defectsMegaloblastic anemiaFatigueMouth sores	Dark leafy greens, legumes, beef liver, asparagus. Supplement: methylfolate (5-MTHF) - NOT synthetic folic acid. Many cannot convert it.
B12Cobalamin	Myelin sheath (nerves), red blood cell production, DNA synthesis, brain energy - absent in plant foods	Pernicious anemiaNumbness/tinglingBrain fogNerve damageFatigue	Beef, salmon, tuna, dairy, eggs. Supplement: methylcobalamin (active form) - not cyanocobalamin. Sublingual absorption is best.
CAscorbic acid	Collagen synthesis, immune support, iron absorption, powerful antioxidant, wound healing	ScurvyBleeding gumsSlow wound healingJoint painFatigue	Bell peppers, citrus, strawberries, broccoli, kiwi. Supplement: liposomal C for best absorption.
DCholecalciferol D3	Calcium absorption, bone density, immune modulation, mood, testosterone. Most night-shift and indoor workers are deficient.	Rickets (children)OsteoporosisDepressionMuscle weaknessFrequent illness	Sunlight (best), fatty fish, cod liver oil, eggs. Supplement: D3 2,000-5,000 IU. Always pair with K2.
ETocopherol	Fat-soluble antioxidant, immune function, cell membrane protection, skin health	Muscle weaknessVision problemsNerve damageImmune decline	Sunflower seeds, almonds, wheat germ oil, spinach, avocado. Supplement: mixed tocopherols - not alpha alone.
KK1 + K2 (MK-7)	Blood clotting, bone mineralization, arterial calcium regulation - K2 directs calcium to bones not arteries	Easy bruisingExcessive bleedingWeak bonesArterial calcification	K1: leafy greens. K2: natto, fermented cheese, egg yolks. Supplement: MK-7 form. Always pair with D3.

MINERAL	WHAT IT DOES	DEFICIENCY SIGNS	FOOD SOURCES & NOTES
Calcium	Bone and tooth structure, muscle contraction, nerve signaling, blood clotting	Muscle crampsBrittle bonesOsteoporosisTingling hands/feet	Dairy, sardines, tofu, kale, fortified foods
Magnesium	300+ enzyme reactions, ATP production, blood sugar regulation, muscle relaxation, sleep. Depleted by stress and processed food.	Muscle crampsInsomniaAnxietyHeart palpitationsConstipationHeadaches	Dark chocolate, pumpkin seeds, spinach, legumes, almonds. Supplement: magnesium glycinate (best absorbed). Avoid magnesium oxide - poorly absorbed.
Iron	Hemoglobin (oxygen transport), energy production, immune function, cognitive performance	Iron-deficiency anemiaFatiguePale skinBrain fogCold intoleranceBrittle nails	Red meat, liver, spinach, lentils, fortified cereals. Test before supplementing - too much iron is toxic. Ferrous bisglycinate is gentlest.
Zinc	Immune defense, wound healing, protein synthesis, taste/smell, testosterone. High zinc supplementation depletes copper.	Slow wound healingHair lossLoss of taste/smellFrequent infectionsLow testosteroneAcne	Oysters, beef, pumpkin seeds, cashews, chickpeas. Supplement: zinc citrate or picolinate with food.
Potassium	Fluid balance, nerve impulses, muscle function, blood pressure regulation	HypokalemiaMuscle crampsWeaknessHeart arrhythmiaHigh blood pressure	Banana, potato, avocado, spinach, salmon. Best from food - excess potassium supplementation is dangerous.
Selenium	Thyroid hormone metabolism, antioxidant (glutathione peroxidase), immune defense. Pairs with iodine.	Thyroid dysfunctionKeshan diseaseHair/nail brittlenessFatigueInfertility	Brazil nuts (2-3/day = full dose), tuna, sardines, eggs. Supplement: selenomethionine. Don't exceed 400mcg - toxic in overdose.
Iodine	Thyroid hormone synthesis (T3/T4), metabolic rate, fetal brain development. Epidemic deficiency globally.	GoiterHypothyroidismWeight gainBrain fogHair lossCold sensitivity	Seaweed, cod, dairy, iodized salt, shrimp. Supplement: potassium iodide. Thyroid depends on it entirely.
Copper	Iron metabolism, collagen formation, nerve myelination, antioxidant (SOD enzyme). Depleted by excess zinc.	AnemiaBone fragilityPale skinNerve problemsPremature grey hair	Oysters, beef liver, dark chocolate, cashews, spirulina. Supplement: copper bisglycinate. Balance with zinc.
Boron	Bone density, testosterone boost, brain function, dramatically improves magnesium utilization. Wildly underrated.	Poor bone densityLow testosteroneBrain fogJoint painPoor Mg absorption	Nuts, raisins, avocado, prunes, chickpeas. Supplement: 3-10mg daily. Widely underdiagnosed.
Silica	Collagen synthesis, connective tissue, bone matrix. Essential for hair, skin, nails, joints. Wildly underrated.	Brittle nailsThinning hairWeak jointsPoor skin elasticitySlow wound healing	Oats, brown rice, bananas, cucumbers. Supplement: orthosilicic acid or horsetail extract.
Chromium	Enhances insulin signaling, blood sugar regulation. Particularly valuable for diabetics and metabolic syndrome.	Blood sugar swingsIntense carb cravingsInsulin resistanceFatigue after meals	Broccoli, beef, whole grains, brewer's yeast. Supplement: chromium picolinate.
Manganese	Bone formation, antioxidant defense, carbohydrate and amino acid metabolism	Joint painPoor bone densityBlood sugar swings	Mussels, hazelnuts, brown rice, chickpeas, spinach
Phosphorus	Bone structure (with calcium), energy (ATP), DNA/RNA building block, kidney function	Bone painFatigueMuscle weaknessIrritability	Dairy, meat, fish, lentils, seeds

BEFORE YOU SUPPLEMENT

Food first. The foods in the right-hand column cover most needs for most people. Supplements fill gaps, they do not replace a poor diet.
Test, don't guess. A basic blood panel can show low vitamin D, B12, iron and more. Ask for it at your next checkup.
More is not better. Vitamins A, D, E and K are stored in the body and can build up. Very high doses of vitamin B6 taken for a long time can damage nerves. Extra iron is harmful if you do not need it, so do not take it unless a test or your doctor says so.
Check your medicines. Vitamin K can interfere with blood thinners such as warfarin. Calcium, magnesium, iron and zinc can interfere with some antibiotics and thyroid medicine if taken at the same time. Ask your pharmacist.
Pick one change at a time so you can tell what is helping.

K8E Vitamins & Minerals - October 2026 - Split from the Natural Wellness chart. For informational purposes only.