vitamins and minerals

Vitamin A

Essential for vision.

Vitamin B6

Helps make red blood cells; influences cognitive abilities and immune function.

Vitamin B12

Protects nerve cells and encourages their normal growth; helps make red blood cells.

Vitamin C

Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls; foods rich in vitamin C may lower the risk for some cancers.

Vitamin D

Required for normal bone growth and calcium absorption.

Vitamin E

Prevents the breakdown of Vitamin A; acts as an antioxidant, neutralizing unstable molecules that can damage cells.

Vitamin K

Activates proteins and calcium essential to blood clotting.

Biotin

Helps convert food into energy; needed for healthy bones and hair.

Folic acid

Helps the body make healthy new cells; helps prevent brain and spine birth defects when taken early in pregnancy.

Niacin

Helps convert food into energy.

Pantothenic acid

Helps convert food into energy.

Riboflavin

Helps convert food into energy.

Thiamine

Helps convert food into energy.

Calcium

Builds and protects bones and teeth.

Phosphorus

Helps build and protect bones and teeth.

Magnesium

Needed for many chemical reactions in the body.

Sodium

Balances fluids in the body.

Potassium

Helps maintain steady heartbeat; needed for muscle contractions.

Chloride

Balances fluids in the body.

Sulfur

Needed for healthy hair, skin, and nails.

Iron

Helps hemoglobin in red blood cells carry oxygen throughout the body.

Manganese

Helps form bones.

Copper

Helps make red blood cells.

Iodine

Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth.

Zinc

Needed for immune system, taste, smell, and wound healing.

Cobalt

Needed for the production of red blood cells.

Fluoride

Encourages strong bone formation; keeps dental cavities from starting.

Selenium

Acts as an antioxidant, neutralizing unstable molecules that can damage cells.