Vitamins and minerals, explained without the hype

Needed for normal vision, especially in low light, for the immune system, and for the growth and repair of skin and the lining of the gut and airways.

Adults: 700 to 900 µg RAE a day

Turns carbohydrate into energy and supports nerve signalling.

Adults: 1.1 to 1.2 mg a day

Central to energy production and to recycling other nutrients, including B6, folate and iron.

Adults: 1.1 to 1.3 mg a day

Part of the enzymes that release energy from food and repair DNA.

Adults: 14 to 16 mg NE a day

Builds coenzyme A, which every cell uses to burn fat and carbohydrate and to make hormones and cholesterol.

Adults: 5 mg a day

Runs more than a hundred enzyme reactions, mostly in protein metabolism.

Adults: 1.3 mg a day

A helper for enzymes that process fat, carbohydrate and amino acids.

Adults: 30 µg a day

Makes DNA and new cells, which is why needs jump in pregnancy.

Adults: 400 µg DFE a day

Keeps nerves healthy and forms red blood cells and DNA.

Adults: 2.4 µg a day

Builds collagen for skin, blood vessels and bone, protects cells as an antioxidant, and roughly doubles the absorption of plant iron eaten in the same meal..

Adults: 75 to 90 mg a day

Controls calcium absorption and bone building, and supports muscle and immune function.

Adults: 15 µg a day

The main fat-soluble antioxidant, protecting cell membranes and helping immune cells work.

Adults: 15 mg a day

Activates the proteins that clot blood and that bind calcium into bone.

Adults: 90 to 120 µg a day

Carries oxygen in red blood cells and muscle and powers energy production.

Adults: 18 to 8 mg a day

Builds bone and teeth, and lets muscles contract, nerves fire and blood clot.

Adults: 1000 mg a day

Involved in more than 300 enzyme reactions, including energy release, muscle and nerve function, blood sugar control and blood pressure regulation..

Adults: 315 to 410 mg a day

Needed for immune function, wound healing, taste and smell, DNA synthesis and growth.

Adults: 8 to 11 mg a day

Balances fluids, keeps blood pressure in check by countering sodium, and lets nerves and muscles, including the heart, work normally..

Adults: 2600 to 3400 mg a day

Part of antioxidant enzymes and of the enzymes that activate thyroid hormone.

Adults: 55 µg a day

The raw material for thyroid hormones, which set metabolic rate and are essential for brain development before birth and in early childhood..

Adults: 150 µg a day

Pairs with calcium in bone, stores energy as ATP and forms cell membranes and DNA.

Adults: 700 mg a day

Three related fats.

Adults: 1.1 to 1.6 g a day

Builds and repairs muscle, skin, enzymes and immune cells.

Adults: 46 to 56 g a day

Feeds gut bacteria, keeps digestion regular, slows sugar absorption and lowers cholesterol.

Adults: 25 to 38 g a day