| Total essential vitamins | 13 (4 fat-soluble, 9 water-soluble) (National Institutes of Health, Office of Dietary Supplements) |
| Essential dietary minerals (macro + trace) | ~16 recognized as essential (Dietary Reference Intakes, National Academies) |
| FDA Daily Value basis | 2,000-calorie reference diet for adults (FDA Nutrition Facts Label, 2020 update) |
| Most common US micronutrient shortfalls | Vitamin D, calcium, potassium, iron (2020–2025 Dietary Guidelines for Americans) |
| Best overall dietary strategy | Varied whole-food diet across all food groups (2020–2025 Dietary Guidelines for Americans) |
What Are Micronutrients and Why Do They Matter?
Micronutrients — vitamins and minerals — are compounds your body needs in relatively small amounts compared to carbohydrates, proteins, and fats, yet their roles are anything but minor. They regulate hundreds of biochemical processes: converting food into energy, building bone and muscle tissue, supporting immune response, and maintaining proper nerve signaling.
Unlike macronutrients, which provide calories and structural material, micronutrients act as catalysts and co-factors. A shortfall in even one can quietly compromise multiple body systems over time. The good news: a thoughtfully varied diet covers most micronutrient needs for healthy adults without supplementation.
This quick-reference guide organizes key vitamins and minerals by their daily value (DV) — the reference amounts established by the FDA and used on Nutrition Facts labels in the United States — alongside their primary food sources and core body functions. It is intended for general educational use, not as personalized medical advice. Individual requirements vary based on age, sex, health status, and other factors; consult a healthcare provider for personal guidance.
| Total essential vitamins | 13 (4 fat-soluble, 9 water-soluble) (National Institutes of Health, Office of Dietary Supplements) |
| Essential dietary minerals (macro + trace) | ~16 recognized as essential (Dietary Reference Intakes, National Academies) |
| FDA Daily Value basis | 2,000-calorie reference diet for adults (FDA Nutrition Facts Label, 2020 update) |
| Most common US micronutrient shortfalls | Vitamin D, calcium, potassium, iron (2020–2025 Dietary Guidelines for Americans) |
| Best overall dietary strategy | Varied whole-food diet across all food groups (2020–2025 Dietary Guidelines for Americans) |
Fat-Soluble Vitamins: A, D, E, and K
Fat-soluble vitamins are absorbed alongside dietary fat and stored in body tissues, which means they accumulate over time. This storage capacity is beneficial when intake is intermittent, but it also means excessive supplementation carries a risk of toxicity — a reason to approach high-dose supplements with caution.
| Vitamin | Daily Value (Adults) | Key Food Sources | Primary Functions |
|---|---|---|---|
| Vitamin A | 900 mcg RAE (men) / 700 mcg RAE (women) | Liver, dairy, eggs; beta-carotene in sweet potato, carrots, leafy greens | Vision (especially night vision), immune function, cell growth |
| Vitamin D | 600–800 IU (15–20 mcg) | Fatty fish (salmon, tuna), fortified milk, egg yolks; skin synthesis via sunlight | Calcium absorption, bone health, immune modulation |
| Vitamin E | 15 mg | Sunflower seeds, almonds, sunflower oil, peanut butter, spinach | Antioxidant protection, immune support, skin cell integrity |
| Vitamin K | 120 mcg (men) / 90 mcg (women) | Kale, spinach, broccoli, Brussels sprouts, fermented foods | Blood clotting, bone metabolism |
For a closer look at vitamins stored differently in the body, see our guide on water-soluble vitamins.
Key Minerals: Calcium, Iron, Magnesium, and Zinc
Minerals are inorganic elements obtained from food and water. Some — called macro-minerals — are needed in larger amounts (e.g., calcium, magnesium), while trace minerals such as zinc and selenium are required in much smaller quantities but are no less essential.
| Mineral | Daily Value (Adults) | Key Food Sources | Primary Functions |
|---|---|---|---|
| Calcium | 1,000–1,200 mg | Dairy products, fortified plant milks, canned sardines with bones, tofu, kale | Bone and tooth structure, muscle contraction, nerve signaling |
| Iron | 8 mg (men) / 18 mg (women of reproductive age) | Red meat, poultry, lentils, beans, fortified cereals, tofu, spinach | Oxygen transport in red blood cells, energy metabolism |
| Magnesium | 420 mg (men) / 320 mg (women) | Pumpkin seeds, almonds, black beans, edamame, whole grains, dark chocolate | Enzyme activation, muscle and nerve function, blood sugar regulation |
| Zinc | 11 mg (men) / 8 mg (women) | Oysters, beef, pumpkin seeds, cashews, chickpeas, fortified cereals | Immune defense, wound healing, protein synthesis, taste and smell |
Zinc and other trace minerals — including selenium, iodine, and manganese — play outsized roles relative to the tiny amounts required. Explore these further in our article on zinc, selenium, and trace minerals.
Nutrients like zinc and vitamin C also have well-documented connections to immune health — see our immune-function nutrient overview for more detail.
Water-Soluble Vitamins: The B Family and Vitamin C
Water-soluble vitamins dissolve in water and are generally not stored in the body in significant amounts (with the exception of vitamin B12). This means they need to be replenished regularly through diet.
| Vitamin | Daily Value (Adults) | Key Food Sources | Primary Functions |
|---|---|---|---|
| Vitamin C | 90 mg (men) / 75 mg (women) | Bell peppers, citrus fruits, strawberries, broccoli, kiwi | Antioxidant, collagen synthesis, immune support, iron absorption aid |
| Folate (B9) | 400 mcg DFE | Lentils, leafy greens, asparagus, avocado, fortified grains | DNA synthesis, cell division, red blood cell formation |
| Vitamin B12 | 2.4 mcg | Meat, poultry, fish, dairy, eggs; fortified plant-based foods | Nerve function, red blood cell production, DNA synthesis |
| Vitamin B6 | 1.3–1.7 mg | Chickpeas, tuna, salmon, chicken, potatoes, bananas | Protein metabolism, neurotransmitter synthesis, immune function |
Each B vitamin has distinct responsibilities in the body. For a complete map of all eight B vitamins, visit our article on what each B vitamin does and where to find it.
Once you've reviewed the basics here, building a micronutrient-rich plate offers practical meal strategies that don't require tracking every milligram.
This article is for general informational and educational purposes only and is not a substitute for professional medical or nutritional advice. Daily values reflect FDA reference standards for adults; individual needs may differ. Consult a qualified healthcare provider before making significant changes to your diet or starting any supplement regimen.