Enhance your daily nutrition with Vitamin and Minerals

Micronutrients are essential for normal growth, development, and physiological function. Both vitamins and minerals are required in small amounts for metabolism, immune function, and health.

Overview

Vitamins and minerals are essential nutrients that support nearly every function in the body—from energy production and immune defense to bone strength, brain function, and hormone balance. While a balanced diet is the foundation of good health, modern lifestyles, dietary restrictions, and individual needs can make it difficult to consistently meet all nutritional requirements through food alone.

This page is designed to help you understand what each vitamin and mineral does, who may benefit from supplementation, and how to use them safely and effectively. Instead of overwhelming you with technical language, we focus on clear explanations, practical guidance, and research-informed insights—so you can make decisions that fit your life.

How to navigate

Browse vitamins and minerals by tabs
Learn what each nutrient does and why it matters
Explore usage guidance, suitability, and safety notes
Access research references if you want to go deeper

*Disclaimer: This page is for learning and clarity, not medical diagnosis

Vitamin and Minerals

Overview

Vitamins and minerals are essential nutrients that support nearly every function in the body—from energy production and immune defense to bone strength, brain function, and hormone balance. While a balanced diet is the foundation of good health, modern lifestyles, dietary restrictions, and individual needs can make it difficult to consistently meet all nutritional requirements through food alone.

This page is designed to help you understand what each vitamin and mineral does, who may benefit from supplementation, and how to use them safely and effectively. Instead of overwhelming you with technical language, we focus on clear explanations, practical guidance, and research-informed insights—so you can make decisions that fit your life.

Browse vitamins information by tabs
Learn what each nutrient does and why it matters
Explore usage guidance, suitability, and safety notes
Access research references if you want to go deeper

Vitamin

Vitamin A

Vitamin A is a fat-soluble vitamin that exists in two main forms

When considering a supplement : Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
People with limited intake of animal products

Individuals with absorption issues

Those concerned about skin or eye health
Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily. Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

RDA (adults): ~700–900 µg RAE/day

Upper limit: 3,000 µg retinol/day

Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity High doses contraindicated in pregnancy • Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
Liver, egg yolk, dairy (retinol)

Carrots, sweet potatoes, spinach

(beta-carotene)
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Vitamin B

Vitamin B refers to a group of water-soluble vitamins that work together to support energy metabolism, nervous system function, and cellular health.

The Vitamin B-complex includes:

B1 (Thiamine)

B2 (Riboflavin)

B3 (Niacin)

B5 (Pantothenic Acid)

B6 (Pyridoxine)

B7 (Biotin)

B9 (Folate)

B12 (Cobalamin)

These vitamins are not stored in large amounts in the body and require regular intake.
Vitamin B supports:

Energy production from carbohydrates, fats, and proteins

Nervous system and brain function

Red blood cell formation

DNA synthesis and repair

Hormone and neurotransmitter production

Many B vitamins act as coenzymes, enabling metabolic reactions to occur efficiently.
Intended Users

Individuals under high physical or mental stress

People following vegetarian or vegan diets (especially B12)

Older adults with reduced absorption

Those experiencing fatigue or low energy
Vitamin B is water-soluble and typically taken once daily, with or without food.

Excess amounts are generally excreted in urine

Long-term high doses of certain forms (e.g. B6, niacin) should be avoided

Dosage varies by individual B vitamin.
High-dose B6 may cause nerve issues if used long-term

High-dose niacin may cause flushing

Folate supplementation can mask B12 deficiency
Whole grains

Legumes

Eggs

Meat and fish

Leafy green vegetables
NIH Office of Dietary Supplements (ODS): B Vitamins Fact Sheets

NCBI: Role of B-complex vitamins in metabolism

Harvard T.H. Chan School of Public Health: B Vitamins Overview

Vitamin A

Vitamin A is a fat-soluble vitamin that exists in two main forms

When considering a supplement : Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
People with limited intake of animal products

Individuals with absorption issues

Those concerned about skin or eye health
Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily. Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

RDA (adults): ~700–900 µg RAE/day

Upper limit: 3,000 µg retinol/day

Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity High doses contraindicated in pregnancy • Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
Liver, egg yolk, dairy (retinol)

Carrots, sweet potatoes, spinach

(beta-carotene)
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Vitamin A

Vitamin A is a fat-soluble vitamin that exists in two main forms

When considering a supplement : Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
People with limited intake of animal products

Individuals with absorption issues

Those concerned about skin or eye health
Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily. Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

RDA (adults): ~700–900 µg RAE/day

Upper limit: 3,000 µg retinol/day

Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity High doses contraindicated in pregnancy • Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
Liver, egg yolk, dairy (retinol)

Carrots, sweet potatoes, spinach

(beta-carotene)
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Vitamin A

Vitamin A is a fat-soluble vitamin that exists in two main forms

When considering a supplement : Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
People with limited intake of animal products

Individuals with absorption issues

Those concerned about skin or eye health
Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily. Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

RDA (adults): ~700–900 µg RAE/day

Upper limit: 3,000 µg retinol/day

Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity High doses contraindicated in pregnancy • Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
Liver, egg yolk, dairy (retinol)

Carrots, sweet potatoes, spinach

(beta-carotene)
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Vitamin A

Vitamin A is a fat-soluble vitamin that exists in two main forms

When considering a supplement : Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
People with limited intake of animal products

Individuals with absorption issues

Those concerned about skin or eye health
Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily. Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

RDA (adults): ~700–900 µg RAE/day

Upper limit: 3,000 µg retinol/day

Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity High doses contraindicated in pregnancy • Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
Liver, egg yolk, dairy (retinol)

Carrots, sweet potatoes, spinach

(beta-carotene)
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Browse information by tabs
Learn what each nutrient does and why it matters
Explore usage guidance, suitability, and safety notes
Access research references if you want to go deeper

Minerals

Magnesium

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It plays a central role in energy production, muscle and nerve function, and nervous system regulation.

Magnesium is not stored in large amounts, and dietary intake is often below recommended levels in modern diets.

Different forms serve different purposes:

Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.

Magnesium Glycinate
Bound to glycine; gentle on digestion, often used for stress, sleep, and muscle relaxation.

Magnesium Oxide
High elemental magnesium but lower absorption; often used for digestive purposes.

Magnesium Threonate
Crosses the blood–brain barrier; studied for cognitive support.

Magnesium Malate
Bound to malic acid; often used for energy and muscle support.
Magnesium supports:

Energy production (ATP activation)

Muscle contraction and relaxation

Nerve signaling

Stress response and sleep regulation

Bone health and mineral balance

Blood sugar and insulin si
People with limited intake of animal products

Individuals with absorption issues

Those concerned about skin or eye health
Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily. Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

RDA (adults): ~700–900 µg RAE/day

Upper limit: 3,000 µg retinol/day

Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity High doses contraindicated in pregnancy • Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
Liver, egg yolk, dairy (retinol)

Carrots, sweet potatoes, spinach

(beta-carotene)
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Calcium

Vitamin B refers to a group of water-soluble vitamins that work together to support energy metabolism, nervous system function, and cellular health.

The Vitamin B-complex includes:

B1 (Thiamine)

B2 (Riboflavin)

B3 (Niacin)

B5 (Pantothenic Acid)

B6 (Pyridoxine)

B7 (Biotin)

B9 (Folate)

B12 (Cobalamin)

These vitamins are not stored in large amounts in the body and require regular intake.
Vitamin B supports:

Energy production from carbohydrates, fats, and proteins

Nervous system and brain function

Red blood cell formation

DNA synthesis and repair

Hormone and neurotransmitter production

Many B vitamins act as coenzymes, enabling metabolic reactions to occur efficiently.
Intended Users

Individuals under high physical or mental stress

People following vegetarian or vegan diets (especially B12)

Older adults with reduced absorption

Those experiencing fatigue or low energy
Vitamin B is water-soluble and typically taken once daily, with or without food.

Excess amounts are generally excreted in urine

Long-term high doses of certain forms (e.g. B6, niacin) should be avoided

Dosage varies by individual B vitamin.
High-dose B6 may cause nerve issues if used long-term

High-dose niacin may cause flushing

Folate supplementation can mask B12 deficiency
Whole grains

Legumes

Eggs

Meat and fish

Leafy green vegetables
NIH Office of Dietary Supplements (ODS): B Vitamins Fact Sheets

NCBI: Role of B-complex vitamins in metabolism

Harvard T.H. Chan School of Public Health: B Vitamins Overview

Zinc

Vitamin A is a fat-soluble vitamin that exists in two main forms

When considering a supplement : Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
Vitamin A has two main forms:

1. Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

2/ Provitamin A carotenoids (e.g. beta-carotene) — from plant sources.

The body converts beta-carotene into active vitamin A as needed.

It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.
People with limited intake of animal products

Individuals with absorption issues

Those concerned about skin or eye health
Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily. Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

RDA (adults): ~700–900 µg RAE/day

Upper limit: 3,000 µg retinol/day

Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity High doses contraindicated in pregnancy • Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
Liver, egg yolk, dairy (retinol)

Carrots, sweet potatoes, spinach

(beta-carotene)
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Iron

Iron is a trace mineral essential for oxygen transport and energy metabolism.

It exists in two dietary forms:

Heme iron (animal sources)
Non-heme iron (plant sources)

Iron supports:

Hemoglobin and oxygen transport

Energy production

Cognitive function

Immune health
Supplementation may be necessary when iron intake or absorption is insufficient, particularly in populations with higher needs.

Intended Users

Menstruating individuals

Pregnant individuals (under guidance)

People with diagnosed deficiency

Those following plant-based diets
Often taken on an empty stomach

Vitamin C enhances absorption
Excess iron can be toxic

Should not be supplemented without confirmed need

Keep away from children
Red meat (heme iron)

Legumes

Spinach

Fortified cereals
NIH Office of Dietary Supplements (ODS): Iron Fact Sheet

WHO: Iron deficiency and anemia

EFSA: Dietary Reference Values for iron

Selenium

Selenium is a trace mineral that functions as a component of antioxidant enzymes.

Antioxidant defense

Thyroid hormone metabolism

Immune system regulation

Protection from oxidative stress
People with limited intake of animal products

Individuals with absorption issues

Those concerned about skin or eye health
RDA: ~55 µg/day

Small amounts are effective
Excess intake can cause toxicity

Narrow safety range — avoid overuse
Brazil nuts

Seafood

Eggs

Whole grains

Red meat, liver
NIH Office of Dietary Supplements (ODS): Selenium Fact Sheet

WHO: Selenium in human health

EFSA: Dietary Reference Values for selenium

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Research & Information Sources

All educational content on BetterHealthWay is informed by publicly available research, consensus statements, and health guidance from the following reputable organizations and institutions.

Recent Blogs

Vitamin Supplements

Vitamin A

Vitamin A is a fat-soluble vitamin that exists in two main forms:

Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

Provitamin A carotenoids (e.g. beta-carotene) — from plant sources

The body converts beta-carotene into active vitamin A as needed. It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.

Source of vitamin A: Liver, egg yolk, dairy (retinol), carrots, sweet potatos, spinach (beta carotene)
Vitamin A supports:

• Normal vision, especially in low-light conditions via retinal • Immune system function

• Skin and epithelial tissue health

• Cell growth and differentiation Retinoic acid acts directly on nuclear receptors, influencing gene transcription.
Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Intended users • People with limited intake of animal products • Individuals with absorption issues • Those concerned about skin or eye health Usage direction and dosage Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily.

• RDA (adults): ~700–900 µg RAE/day • Upper limit: 3,000 µg retinol/day Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity

Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

• Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Vitamin A

Vitamin B refers to a group of water-soluble vitamins that work together to support energy metabolism, nervous system function, and cellular health.

The B-complex includes:

B1 (Thiamine)

B2 (Riboflavin)

B3 (Niacin)

B5 (Pantothenic Acid)

B6 (Pyridoxine)

B7 (Biotin)

B9 (Folate)

B12 (Cobalamin)

.
These vitamins are not stored in large amounts in the body and require regular intake.

Source of vitamin B: Whole grains, Legumes, Eggs, Meat and fish, Leafy green vegetables
Vitamin B supports:

Energy production from carbohydrates, fats, and proteins

Nervous system and brain function

Red blood cell formation

DNA synthesis and repair

Hormone and neurotransmitter production

Many B vitamins act as coenzymes, enabling metabolic reactions to occur efficiently.
Supplementation may be useful during periods of increased demand, dietary restriction, or impaired absorption.

Intended Users

Individuals under high physical or mental stress

People following vegetarian or vegan diets (especially B12)

Older adults with reduced absorption

Those experiencing fatigue or low energy

Usage Direction and Dosage

Vitamin B is water-soluble and typically taken once daily, with or without food.

Excess amounts are generally excreted in urine

Long-term high doses of certain forms (e.g. B6, niacin) should be avoided

Dosage varies by individual B vitamin.
High-dose B6 may cause nerve issues if used long-term

High-dose niacin may cause flushing

Folate supplementation can mask B12 deficiency
NIH Office of Dietary Supplements (ODS): B Vitamins Fact Sheets

NCBI: Role of B-complex vitamins in metabolism

Harvard T.H. Chan School of Public Health: B Vitamins Overview

Vitamin A

Vitamin A is a fat-soluble vitamin that exists in two main forms:

Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

Provitamin A carotenoids (e.g. beta-carotene) — from plant sources

The body converts beta-carotene into active vitamin A as needed. It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.

Source of vitamin A: Liver, egg yolk, dairy (retinol), carrots, sweet potatos, spinach (beta carotene)
Vitamin A supports:

• Normal vision, especially in low-light conditions via retinal • Immune system function

• Skin and epithelial tissue health

• Cell growth and differentiation Retinoic acid acts directly on nuclear receptors, influencing gene transcription.
Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Intended users • People with limited intake of animal products • Individuals with absorption issues • Those concerned about skin or eye health Usage direction and dosage Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily.

• RDA (adults): ~700–900 µg RAE/day • Upper limit: 3,000 µg retinol/day Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity

Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

• Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Vitamin A

Vitamin A is a fat-soluble vitamin that exists in two main forms:

Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

Provitamin A carotenoids (e.g. beta-carotene) — from plant sources

The body converts beta-carotene into active vitamin A as needed. It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.

Source of vitamin A: Liver, egg yolk, dairy (retinol), carrots, sweet potatos, spinach (beta carotene)
Vitamin A supports:

• Normal vision, especially in low-light conditions via retinal • Immune system function

• Skin and epithelial tissue health

• Cell growth and differentiation Retinoic acid acts directly on nuclear receptors, influencing gene transcription.
Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Intended users • People with limited intake of animal products • Individuals with absorption issues • Those concerned about skin or eye health Usage direction and dosage Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily.

• RDA (adults): ~700–900 µg RAE/day • Upper limit: 3,000 µg retinol/day Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity

Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

• Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Vitamin A

Vitamin A is a fat-soluble vitamin that exists in two main forms:

Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

Provitamin A carotenoids (e.g. beta-carotene) — from plant sources

The body converts beta-carotene into active vitamin A as needed. It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.

Source of vitamin A: Liver, egg yolk, dairy (retinol), carrots, sweet potatos, spinach (beta carotene)
Vitamin A supports:

• Normal vision, especially in low-light conditions via retinal • Immune system function

• Skin and epithelial tissue health

• Cell growth and differentiation Retinoic acid acts directly on nuclear receptors, influencing gene transcription.
Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Intended users • People with limited intake of animal products • Individuals with absorption issues • Those concerned about skin or eye health Usage direction and dosage Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily.

• RDA (adults): ~700–900 µg RAE/day • Upper limit: 3,000 µg retinol/day Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity

Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

• Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Vitamin A

Vitamin A is a fat-soluble vitamin that exists in two main forms:

Preformed vitamin A (retinol, retinal, retinoic acid) — from animal sources

Provitamin A carotenoids (e.g. beta-carotene) — from plant sources

The body converts beta-carotene into active vitamin A as needed. It plays a key role in maintaining healthy tissues and supporting the body’s natural defense systems.

Source of vitamin A: Liver, egg yolk, dairy (retinol), carrots, sweet potatos, spinach (beta carotene)
Vitamin A supports:

• Normal vision, especially in low-light conditions via retinal • Immune system function

• Skin and epithelial tissue health

• Cell growth and differentiation Retinoic acid acts directly on nuclear receptors, influencing gene transcription.
Supplementation may be useful when dietary intake is insufficient, but moderation is essential.

Intended users • People with limited intake of animal products • Individuals with absorption issues • Those concerned about skin or eye health Usage direction and dosage Vitamin A is fat-soluble, so it’s best taken with meals that contain healthy fats. It is usually taken once daily.

• RDA (adults): ~700–900 µg RAE/day • Upper limit: 3,000 µg retinol/day Beta-carotene is generally safer than preformed retinol at higher intakes.
Chronic excess retinol can cause toxicity

Vitamin A should be used carefully. Excessive intake over time may lead to toxicity, especially from retinol forms rather than beta-carotene.

• Fat-soluble → accumulates in the body • Not recommended in high doses during pregnancy

• Avoid combining multiple vitamin A products unless advised
NIH Office of Dietary Supplements (ODS): Vitamin A Fact Sheet • WHO: Vitamin A deficiency and supplementation • EFSA: Dietary Reference Values for Vitamin A

Minerals

Magnesium

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It plays a central role in energy production, muscle and nerve function, and nervous system regulation.

Magnesium is not stored in large amounts, and dietary intake is often below recommended levels in modern diets.
Dietary Sources

Leafy green vegetables

Nuts and seeds

Whole grains

Legumes
Magnesium supports:

Energy production (ATP activation)

Muscle contraction and relaxation

Nerve signaling

Stress response and sleep regulation

Bone health and mineral balance

Blood sugar and insulin signaling
Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.
Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.
Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.
Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.
Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.
Supplementation may be helpful when dietary intake is low or during periods of stress, intense physical activity, or muscle tension.

Intended Users

Active individuals and athletes

People experiencing muscle cramps or tension

Those under chronic stress Individuals with low dietary magnesium intake

Usage Direction and Dosage

Magnesium is typically taken once daily, often in the evening.

RDA (adults): ~310–420 mg/day (varies by sex and age)

Higher doses may be divided to improve tolerance
Excess intake may cause diarrhea

Individuals with kidney disease should consult a professional

Different forms have different tolerability
NIH Office of Dietary Supplements (ODS): Magnesium Fact Sheet

NCBI: Magnesium in cellular energy metabolism

Harvard T.H. Chan School of Public Health: Magnesium overview

Calcium

Calcium is the most abundant mineral in the body, with about 99% stored in the bones and teeth. The body tightly regulates blood calcium levels, pulling from bone reserves if dietary intake is insufficient, which can weaken bones over time

Calcium is an essential mineral supplement used primarily to build and maintain strong bones structure, and to support vital functions like nerve transmission and muscle function. Supplements are available in various forms, most commonly calcium carbonate and calcium citrate, each with specific absorption characteristics

The body tightly regulates calcium levels, primarily storing it in bones and teeth.
Dietary Sources

Dairy products

Leafy greens

Fortified plant milks

Sardines
Magnesium supports:

Energy production (ATP activation)

Muscle contraction and relaxation

Nerve signaling

Stress response and sleep regulation

Bone health and mineral balance

Blood sugar and insulin signaling
Supplementation may be helpful when dietary intake is low or during periods of stress, intense physical activity, or muscle tension.

Intended Users:

Older adults

Individuals with low dairy intake

Postmenopausal women

People concerned about bone density

Usage Direction and Dosage

RDA (adults): ~1,000–1,200 mg/day

Absorption improves when split into smaller doses
Excess intake may increase risk of kidney stones

Best used alongside vitamin D

Avoid excessive total intake from all sources
NIH Office of Dietary Supplements (ODS): Calcium Fact Sheet

WHO: Calcium intake and bone health

EFSA: Dietary Reference Values for calcium

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Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It plays a central role in energy production, muscle and nerve function, and nervous system regulation.

Magnesium is not stored in large amounts, and dietary intake is often below recommended levels in modern diets.
Dietary Sources

Leafy green vegetables

Nuts and seeds

Whole grains

Legumes
Magnesium supports:

Energy production (ATP activation)

Muscle contraction and relaxation

Nerve signaling

Stress response and sleep regulation

Bone health and mineral balance

Blood sugar and insulin signaling
Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.
Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.
Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.
Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.
Magnesium Citrate
Well-absorbed; commonly used for general supplementation and digestive support.
Supplementation may be helpful when dietary intake is low or during periods of stress, intense physical activity, or muscle tension.

Intended Users

Active individuals and athletes

People experiencing muscle cramps or tension

Those under chronic stress Individuals with low dietary magnesium intake

Usage Direction and Dosage

Magnesium is typically taken once daily, often in the evening.

RDA (adults): ~310–420 mg/day (varies by sex and age)

Higher doses may be divided to improve tolerance
Excess intake may cause diarrhea

Individuals with kidney disease should consult a professional

Different forms have different tolerability
NIH Office of Dietary Supplements (ODS): Magnesium Fact Sheet

NCBI: Magnesium in cellular energy metabolism

Harvard T.H. Chan School of Public Health: Magnesium overview

Iron

Iron supplements are primarily used to prevent and treat iron deficiency anemia, a common condition where low stores lead to fatigue and impaired immunity.

Iron is a mineral essential for the production of hemoglobin, the protein in red blood cells that transfers oxygen from the lungs to the body's tissues. It is also a key component of myoglobin, which supports muscle metabolism, and is necessary for neurological development and cellular functioning.

It exists in two dietary forms:

Heme iron (animal sources)

Non-heme iron (plant sources)
Dietary Sources

Red meat (heme iron)

Legumes

Spinach

Fortified cereals
Magnesium supports:

Energy production (ATP activation)

Muscle contraction and relaxation

Nerve signaling

Stress response and sleep regulation

Bone health and mineral balance

Blood sugar and insulin signaling
Supplementation may be necessary when iron intake or absorption is insufficient, particularly in populations with higher needs.

Intended Users:

Menstruating individuals

Pregnant individuals (under guidance)

People with diagnosed deficiency

Those following plant-based diets

Usage Direction and Dosage

Often taken on an empty stomach

Vitamin C enhances absorption

Supplements typically contain ferrous sulfate or ferrous gluconate; they are often recommended to be taken with Vitamin C to enhance absorption, though they frequently cause gastrointestinal side effects like constipation.
Excess iron can be toxic

Should not be supplemented without confirmed need

Keep away from children
NIH Office of Dietary Supplements (ODS): Iron Fact Sheet

WHO: Iron deficiency and anemia

EFSA: Dietary Reference Values for iron

Calcium

Calcium is the body's most abundant mineral, crucial for strong bones/teeth, muscle movement, nerve signals, and blood clotting; supplements (like carbonate or citrate)

Calcium is a major mineral essential for bone structure, muscle contraction, nerve transmission, and blood clotting.

The body tightly regulates calcium levels, primarily storing it in bones and teeth.
Dietary Sources

Dairy products

Leafy greens

Fortified plant milks

Sardines
Magnesium supports:

Energy production (ATP activation)

Muscle contraction and relaxation

Nerve signaling

Stress response and sleep regulation

Bone health and mineral balance

Blood sugar and insulin signaling
Supplementation may be helpful when dietary intake is low or during periods of stress, intense physical activity, or muscle tension.

Intended Users:

Older adults

Individuals with low dairy intake

Postmenopausal women

People concerned about bone density

Usage Direction and Dosage

RDA (adults): ~1,000–1,200 mg/day

Absorption improves when split into smaller doses
Excess intake may increase risk of kidney stones

Best used alongside vitamin D

Avoid excessive total intake from all sources
NIH Office of Dietary Supplements (ODS): Calcium Fact Sheet

WHO: Calcium intake and bone health

EFSA: Dietary Reference Values for calcium