Vitamins & Minerals
Vitamins are organic compounds that are required in small amounts for various bodily functions. They can be divided into water-soluble vitamins (vitamin C and various B vitamins) and fat-soluble vitamins (vitamins A, D, E and K).
Water-soluble vitamins, means they are contained in the moisture of foods. They are absorbed directly into your blood, but if your body does not need them, they leave your body again directly through your urine. A fat-soluble vitamin is found in the fat of foods. Vitamins are absorbed in your intestines and your body then stores them in your liver and tissues until your body needs them.
Minerals are inorganic substances that our body needs in varying amounts. Some of the most important minerals are selenium, iron, magnesium, zinc and calcium. For example, selenium is vital for strong bones and teeth, while iron plays a crucial role in transporting oxygen throughout the body via red blood cells.
Your body, like many vitamins, cannot make minerals on its own. Consuming a varied diet which is rich in fruits, vegetables, whole grains, nuts, seeds, meat and dairy products, can help you get the vitamins and minerals you need. A lack of these vitamins and minerals can lead to various health problems. For example, vitamin D deficiency can cause osteoporosis, while iron deficiency can cause anemia. Too much of vitamins and minerals is not good either. It is therefore important to talk to your pharmacist or health care provider before starting a vitamin regimen.
Main sources in food
Legally permitted claims
Practical information
Vitamin A
Retinol: in animal products, such as meat and meat products, milk and milk products, oily fish and egg yolk. Liver contains high levels of vitamin A. Also often added to spreads and prepared fats.
Pro-vitamin A: green leafy vegetables, orange vegetables (carrots), yellow and orange fruits (such as mango and apricot)
Contributes to the maintenance of normal eyesight
Contributes to the maintenance of normal skin
Contributes to the maintenance of normal mucous membranes
Contributes to the normal functioning of the immune system
Contributes to normal metabolism of iron
Plays a role in the cell specialization process
The active form of vitamin A, also known as retinol, can be absorbed directly by the body. There is also provitamin A or beta-carotene, which is converted into vitamin A by the liver according to the body’s needs. In principle, a healthy, varied diet will provide enough vitamin A without the risk of excess intake.
Vitamin B1
Whole grain cereals, bread, potatoes, vegetables and meat (lean pork, poultry, fish), legumes and nuts
Contributes to the normal functioning of the nervous system
Contributes to normal energy-producing metabolism
Contributes to the normal functioning of the heart
Vitamin B1, also called thiamine, is well absorbed by the body. It is important in the conversion of carbohydrates into energy. It is also important in the transmission of impulses to nerve cells. If deficient, symptoms such as rapid fatigue and lack of appetite may occur.
Vitamin B2
Dairy products, meat (pork and veal liver) and vegetables (mushrooms)
Contributes to the normal functioning of the nervous system
Contributes to normal energy-producing metabolism
Contributes to the reduction of fatigue and tiredness
Vitamin B2 or riboflavin is important in the release of energy from carbohydrates, fats and proteins. It is the precursor of the coenzymes FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide); which are important in the breakdown of fatty acids and amino acids, mitochondrial energy production and red blood cell metabolism. When deficient, symptoms may include abnormalities of the mouth, lips, tongue, skin and eyes. This is particularly common in chronic alcoholism or intestinal malabsorption.
Vitamin B3
Meat, fish and whole grain products, vegetables and potatoes
Contributes to the normal functioning of the nervous system
Contributes to normal energy-producing metabolism
Contributes to the reduction of fatigue and tiredness
Vitamin B3 is also known as vitamin PP (Pellagra Preventing) or niacin. There are two forms of niacin: nicotinic acid and nicotamide. The body can make its own niacin from the amino acid tryptophan, which comes from dietary proteins. Pellagra is a disease that occurs with niacin deficiency, in which diarrhea, skin disorders and dementia can occur. The risk of this is very low since we can get enough niacin from our diet. Excessive intake of nicotinic acid can cause blood vessels to dilate and excessive intake of nicotinamide is harmful to the liver and eyes.
Vitamin B5
Eggs, meat, whole grain products, bread, legumes, fruits and vegetables, milk and milk products
Contributes to the reduction of fatigue and tiredness
Contributes to normal energy-producing metabolism
Contributes to normal mental performance
Vitamin B5 is a component of coenzyme A and of Acyl Carrier Protein (ACP), both of which play a role in the synthesis of fatty acids. In dietary supplements, it is added in the form of calcium or sodium salts to ensure greater stability. Deficiency can cause symptoms such as: extreme fatigue, headache, insomnia and a painful feeling in the hands and feet. This is rare as about 50% of this vitamin from food is well absorbed in the body. Excessive intake can cause diarrhea.
Vitamin B6
Meat, eggs, fish, whole grain products and bread, potatoes, legumes, vegetables and dairy products
Contributes to the normal functioning of the nervous system
Contributes to normal energy-producing metabolism
Contributes to the reduction of fatigue and tiredness
Contributes to regulation of hormonal activity
Contributes to normal cysteine synthesis
Contributes to normal red blood cell formation
Vitamin B6 can occur in different forms, such as pyridoxal or pyridoxamine or bound to a phosphate, such as pyidocine phosphate, pyridoxalphosphate and pyridoxamine phosphate. These are all absorbed in the gut and converted to the active form, pyridoxal phosphate. 75% of this vitamin is absorbed by the body from our diet. So a vitamin B6 deficiency is very rare. Too high an intake can only be achieved through supplements and can be harmful to the nervous system. This can cause symptoms such as: tingling, numbness or nerve pain in the hands and feet.
Vitamin B7
Fruits, vegetables, grains, legumes
Also called inositol, it can be synthesised in the body itself by other substances such as glucose.
Vitamin B7 plays an essential role in the following processes in the human body, among others:
- It is involved in the formation of cell membranes in body cells along with choline.
- It helps in the transport of fat from the liver to cells, with inositol working with choline to reduce fats and facilitate transport.
Vitamin B8
Eggs, liver, milk, nuts and peanuts
Contributes to the normal functioning of the nervous system
Contributes to normal energy-producing metabolism
Contributes to the maintenance of normal skin
Contributes to the maintenance of normal mucous membranes
Vitamin B8 is also called biotin or vitamin H. Coupled with the amino acid lysine, it is called biocytin. Deficiency can occur with high consumption of raw eggs, which contain the substance avidin that interferes with the absorption of biotin. Symptoms of deficiency include: anemia, skin abnormalities and depression.
Vitamin B9
Green vegetables such as spinach and broccoli, as well as in tomatoes and beets, various fruits (oranges, melon), beans, peas, whole grain products, walnuts, peanuts, eggs, dairy products, seafood and meat
Contributes to normal amino acid synthesis
Contributes to the reduction of fatigue and tiredness
Contributes to maternal tissue growth during pregnancy
Plays a role in the cell division process
Vitamin B9 is quickly broken down in the body and excess is excreted through urine or stool. As a result, levels of this vitamin can be difficult to maintain. Most multivitamin supplements contain vitamin B9, especially prenatal vitamins for pregnant women.
Vitamin B11
Green vegetables, whole grain products, bread, meat and dairy products
Contributes to the reduction of fatigue and tiredness
Contributes to normal amino acid synthesis
Contributes to maternal tissue growth during pregnancy
Plays a role in the cell division process
Also called folic acid. It contributes to the formation of the nervous system after conceiving, making it very important for the early development of the unborn child. It reduces the risk of birth defects such as neural tube defect or spina bifida. It is recommended in women who are pregnant or want to become pregnant to take a supplement of 400 µg every day.
Vitamin B12
Red meat, offal, dairy products, eggs, fish and seafood
Contributes to the normal functioning of the nervous system
Contributes to normal energy-producing metabolism
Contributes to the reduction of fatigue and tiredness
Plays a role in the cell division process
Vitamin B12, also called cobalamin, is bound to a protein in food. In the stomach, this protein is dissociated by stomach acid. Afterwards, vitamin B12 can bind to another protein (intrinsic factor) in the small intestine. This binding is necessary for the absorption of vitamin B12 in the body. The body absorbs about 40-50% of the vitamin you take in. It is the only water-soluble vitamin that is stored in our body. Vegans are advised to take a vitamin B12 supplement or use enriched products.
Vitamin C
Fruits, vegetables (peppers, citrus fruits, berries, strawberries) and potatoes
Contributes to the normal functioning of the immune system
Contributes to the normal functioning of the nervous system
Contributes to the regeneration of the active form of vitamin E
Contributes to the reduction of fatigue and tiredness
Contributes to normal energy-producing metabolism
Contributes to normal psychological function
Increases iron absorption
Contributes to the maintenance of normal immune system function during and after heavy physical exercise
Vitamin C is also known as ascorbic acid. It is sensitive to light, heat and oxygen which can cause it to be lost in food preparation. So to minimise vitamin loss, it is best not to overcook vegetables, use little water or stew vegetables.
Vitamin D
Vitamin D3: egg yolks, oily fish such as herring, mackerel and salmon. However, many cereal products, dairy products, etc. are enriched with vitamin D3.
Vitamin D2: cabbage, oranges, wheat germ oil
Contributes to the maintenance of normal bones
Contributes to the maintenance of normal teeth
Contributes to the maintenance of normal muscle function
Contributes to normal absorption/utilisation of calcium and phosphorus
Contributes to normal blood calcium levels
Plays a role in the cell division process
Occurs in 2 forms: vitamin D3 (cholecalciferol) is mainly produced in our bodies by sunlight and can be obtained from animal food products. In specific groups; including the elderly, children, people with darker skin tones and pregnant women, deficiencies can occur more quickly so a dietary supplement (dosed correctly) can help.
Vitamin D2 (ergocalciferol) can be obtained mainly from plant foods. It is important in calcium absorption.
Vitamin E
Vegetable oils are the main form of Vitamin E. Also in nuts, whole grains and, to a lesser extent, dairy products and high-fat meats, sunflower oil, margarine, low-fat margarine, baking- and cooking products, grain products, bread, seeds, fruits and vegetables
Contributes to the protection of cells against oxidative stress
Vitamin E is the collective name for the tocopherols, which are substances present in food. The most important form of vitamin E is alpha-tocopherol because they are the best absorbed.
Vitamin K
Cabbage, spinach and soy (is poorly absorbed by the body), vegetable oils and to a lesser extent also in whole milk products, meat, eggs and grains.
Vitamin K2 is mainly produced by gut microbiota bacteria but may also be present in certain foods such as cheeses.
Contributes to normal blood clotting
Contributes to the maintenance of normal bones
Vitamin K occurs as vitamin K1 (phyloquinone) in food and vitamin K2 (menaquinone) through production by bacteria in the colon. Newborn babies are given extra vitamin K after birth, this cannot reach the unborn child through the placenta, also they do not have enough gut bacteria that produce vitamin K. Deficiency in newborns can cause severe bleeding. Deficiency in adults can occur due to long-term use of antibiotics (they destroy gut bacteria), this can cause delayed blood clotting. Supplements containing more than 100 µg of vitamin K can reduce the effect of blood thinners/anticoagulants.
Calcium
Dairy products, cheese, green leafy vegetables, broccoli, cabbage, figs. Some plant-based drinks such as soy milk may be enriched with calcium.
Contributes to the normal functioning of digestive enzymes
Contributes to normal energy-producing metabolism
Contributes to normal blood clotting
Contributes to normal neurotransmission
Contributes to normal muscle function
Contributes to the maintenance of normal bones and teeth
Contributes to normal cell division and specialization
Calcium occurs in the form of calcium phosphate in dairy products which is well absorbed in the body. Vitamin D improves calcium absorption. On the other hand, oxalic acid (in vegetables such as rhubarb and spinach) and phytic acid (in grains) reduce calcium absorption. There is a higher loss of calcium through the urine due to salt, alcohol and caffeine. In case of dietary deficiency, our body takes calcium from bone tissue. This can increase the risk of osteoporosis. In this process, bones become weaker and can break or deform more easily. Excessive intake (>2500mg) can cause urinary calculi.
Iron
Haem iron: in animal products (meat, fish, organ meats such as liver, kidney)
Non-haem iron: in plant products (vegetables, legumes, grains, fruits)
Contributes to the normal formation of red blood cells and hemoglobin
Contributes to the normal functioning of the immune system
Contributes to the reduction of fatigue and tiredness
Contributes to normal energy-producing metabolism
Contributes to normal oxygen transport in the body
Plays a role in the cell division process
Iron comes in 2 forms. Haem iron is mainly found in animal products and is well absorbed in the body. Non-haem iron is mainly found in plant products and is less well absorbed. Iron is an essential component of haemoglobin that provides oxygen transport in the blood and it also provides the red color of our blood. Anemia can occur with prolonged deficiency. Symptoms may include rapid fatigue, pale skin and shortness of breath. Excessive intake can be harmful to the liver and can cause symptoms such as nausea, vomiting and diarrhea.
Copper
Whole grain products, bread, meat, fruits, vegetables and cocoa products
Contributes to the protection of cells against oxidative stress
Contributes to the normal functioning of the immune system
Contributes to the normal functioning of the nervous system
Contributes to normal energy-producing metabolism
Contributes to normal iron transport in the body
Deficiency is rare. Excessive intake can cause irritated intestinal and mucous membranes. In Wilson’s disease, a copper-restricted diet is recommended, as this is a metabolic disease in which the body cannot properly process excess copper.
Magnesium
Whole grain products, nuts, legumes, vegetables, cocoa and dark chocolate
Contributes to the maintenance of normal bones and teeth
Contributes to the normal functioning of the nervous system
Contributes to the reduction of fatigue and tiredness
Contributes to normal electrolyte balance
Contributes to normal energy-producing metabolism
Contributes to normal protein synthesis
Contributes to normal psychological function
Contributes to normal muscle function
Contributes to a normal cell division process
Deficiency may occur in poorly functioning kidneys or intestines. Complaints may include fatigue, muscle cramps and in extreme cases, cardiac arrhythmias. Only 1% of magnesium in the body is in the blood, about 50% in bones and teeth, the rest is in cells, muscles and tissues. This makes magnesium deficiency in the blood difficult to diagnose. Excessive intake through supplements can cause intestinal problems such as diarrhea. The form of magnesium is therefore very important.
Selenium
Protein-rich foods such as: meat, dairy products, grain products, eggs and especially in fish, seafood and Brazil nuts
Contributes to the protection of cells against oxidative stress
Contributes to the normal functioning of the immune system
Contributes to the maintenance of normal hair
There are differebt forms: selenomethionine and selenocysteine (most common in food and best absorbed), selenite or selenate (less well absorbed). Because selenium is added to almost all animal feed, it is also found in meat. Deficiency can occur with parenteral nutrition, where symptoms may include muscle pain, muscle weakness and heart problems. Brazil nuts have a very high selenium content. A handful already contains more than the acceptable amount (there is a safety margin on this, so you won’t get symptoms right away). Taking too much via supplements for a long period of time can cause symptoms such as hair loss, skin and nervous system damage.
Zinc
Meat, poultry, dairy products, eggs, grain products, legumes, fish, seafood (mussels, shrimps)
Contributes to the protection of cells against oxidative stress
Contributes to the maintenance of normal vision
Contributes to the maintenance of normal skin, hair and nails
Contributes to the maintenance of normal bones
Contributes to the maintenance of normal levels of testosterone in the blood
Contributes to the normal functioning of the immune system
Contributes to normal carbohydrate metabolism
Contributes to normal macronutrient metabolism
Contributes to normal metabolism of fatty acids
Contributes to normal metabolism of vitamin A
Contributes to normal acid-base metabolism
Contributes to normal cognitive function
Contributes to normal DNA synthesis
Contributes to normal protein synthesis
Contributes to normal fertility and reproduction
Plays a role in the cell division process
More zinc is absorbed from a low-fiber meal containing meat than from a high-fiber meal without meat. Zinc deficiency is rare. An excessive intake of zinc through supplements for a long period of time can cause a deficiency in copper by reducing its absorption.
Coenzyme Q10
Oily fish (salmon, mackerel), eggs, nuts, chicken, organ meats (liver, heart) and whole grain products
The production of coQ10 in your body deteriorates with age. Certain conditions such as cancer, diabetes and neurodegenerative diseases can also reduce coQ10 levels. It plays an essential role in the energy production process of cells, including skin cells. Due to its protective function as an antioxidant, coQ10 can combat skin aging and other skin problems.
What function does CO-Q10 have? It protects the brain, heart and muscles, supports your energy levels, has anti-inflammatory effects and stimulates the production of collagen and elastin that are good for the skin.
Ginkgo
The active substances extracted from the leaves of the Ginkgo tree are mainly flavonoids and terpene lactones. Flavonoids have antioxidant protective functions and terpene lactones have anti-inflammatory effects. The use of Ginkgo is not recommended in pregnant women, breastfeeding, when taking HIV inhibitor Efavirenz and blood thinners.