Vitamins & Minerals
Small Nutrients, Big Difference.
The micronutrients that matter most, where food covers you, and when to pay attention.
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Micronutrients That Actually Matter
Vitamin D, iron, B12, calcium and magnesium — what they do and where food covers you.
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The Micronutrient Guide
The handful worth knowing, food sources for each, and when testing beats guessing.
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Eat varied whole foods and most micronutrients take care of themselves — color variety across the week is the simplest multivitamin. A few deserve attention: vitamin D, iron, B12 on plant-based diets, calcium and magnesium.
Test rather than guess when symptoms persist, and treat supplements as gap-fillers for named gaps — not insurance against poor eating.
Vitamins & Minerals FAQ
Do I need a multivitamin?
Most people eating varied diets don't. Targeted supplements beat blanket ones — and only for confirmed gaps.
Which deficiency is most common?
Vitamin D, especially with indoor winters — sensible sun, fatty fish, and testing before megadosing.
Can plants cover iron and B12?
Iron yes, with vitamin C pairings; B12 no — plant-based eaters need fortified foods or a supplement.
Are more vitamins better?
No — fat-soluble vitamins accumulate, and megadoses can harm. Food variety first, always.