| Number of recognized vitamins | 13 essential vitamins (National Institutes of Health, Office of Dietary Supplements) |
| Fat-soluble vitamins | A, D, E, K |
| Water-soluble vitamins | C and 8 B vitamins |
| Vitamin B12 — plant-based concern | Found almost exclusively in animal products (NIH Office of Dietary Supplements) |
| Vitamin D — sunlight role | Skin synthesizes it from UVB exposure |
| Iron absorption booster | Vitamin C increases non-heme iron absorption (General nutritional science consensus) |
What Are Micronutrients and Why Do They Matter?
Micronutrients are the vitamins and minerals your body needs in relatively small amounts to function properly. Unlike macronutrients — carbohydrates, protein, and fat — they don't supply energy directly. Instead, they act as the behind-the-scenes workers that keep nearly every biological process running. For a broader look at how micros and macros fit together, see what macronutrients actually do inside your body.
Vitamins are organic compounds (made by plants or animals), while minerals are inorganic elements sourced from soil and water. Both groups are essential — meaning your body can't make enough of them on its own, so you need to get them from food. This guide gives you a plain-language snapshot of the major players. For fuller explanations of any terms below, check the Everyday Nutrition Glossary.
Micronutrients
Vitamins and minerals required by the body in small amounts to support essential functions, including immune defense, energy metabolism, and bone health. They do not provide calories directly.
Fat-Soluble Vitamins
Vitamins A, D, E, and K, which dissolve in fat and are stored in the body's fatty tissue and liver. Because they accumulate, excessive intake from supplements can cause toxicity.
Water-Soluble Vitamins
Vitamin C and the eight B vitamins, which dissolve in water and are not stored in significant quantities. They need to be replenished regularly through food.
Macrominerals
Minerals the body requires in relatively larger amounts, including calcium, magnesium, potassium, phosphorus, sodium, and chloride.
Trace Minerals
Minerals needed in very small amounts — such as iron, zinc, iodine, and selenium — but still essential to normal body function.
Antioxidant
A compound that helps protect cells from damage caused by unstable molecules called free radicals. Vitamins C and E and the mineral selenium act as antioxidants in the body.
This article is for informational purposes only and is not a substitute for advice from a qualified healthcare professional.
Key Vitamins: What They Do and Where to Find Them
Vitamins fall into two categories: fat-soluble (A, D, E, K), which are stored in body fat and the liver, and water-soluble (C and the B vitamins), which travel in fluids and need more frequent replenishment.
| Number of recognized vitamins | 13 essential vitamins (National Institutes of Health, Office of Dietary Supplements) |
| Fat-soluble vitamins | A, D, E, K |
| Water-soluble vitamins | C and 8 B vitamins |
| Vitamin B12 — plant-based concern | Found almost exclusively in animal products (NIH Office of Dietary Supplements) |
| Vitamin D — sunlight role | Skin synthesizes it from UVB exposure |
| Iron absorption booster | Vitamin C increases non-heme iron absorption (General nutritional science consensus) |
- Vitamin A: Supports vision, immune defense, and skin health. Found in liver, dairy, eggs, and orange-yellow produce like sweet potatoes and carrots.
- Vitamin C: An antioxidant that helps build collagen and supports immune function. Found in citrus fruits, bell peppers, broccoli, and strawberries.
- Vitamin D: Helps the body absorb calcium and supports bone health and immune response. The body makes it from sunlight; dietary sources include fatty fish, egg yolks, and fortified foods.
- Vitamin E: An antioxidant that protects cells from damage. Found in sunflower seeds, almonds, vegetable oils, and leafy greens.
- Vitamin K: Essential for blood clotting and bone metabolism. Found in leafy greens like kale and spinach, as well as fermented foods.
- B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): This family supports energy metabolism, red blood cell production, and nervous system function. Sources vary — whole grains, legumes, meat, eggs, dairy, and leafy greens collectively cover the group. B12 is found almost exclusively in animal products, making it a key consideration for plant-based eaters.
If you're curious about which of these vitamins tend to fall short in everyday diets, common nutrient gaps and how to address them offers a practical overview.
Essential Minerals: A Fast-Reference Breakdown
Minerals are divided into macrominerals (needed in larger amounts) and trace minerals (needed in very small amounts but still essential).
| Mineral | Main Role | Key Food Sources |
|---|---|---|
| Calcium | Bone and tooth strength, muscle contraction | Dairy, fortified plant milks, tofu, leafy greens |
| Magnesium | Muscle function, nerve signaling, energy production | Nuts, seeds, whole grains, beans, dark leafy greens |
| Potassium | Blood pressure regulation, fluid balance | Bananas, potatoes, beans, yogurt, avocado |
| Iron | Oxygen transport in red blood cells | Red meat, lentils, spinach, fortified cereals |
| Zinc | Immune function, wound healing, cell growth | Meat, shellfish, legumes, nuts, seeds |
| Iodine | Thyroid hormone production | Seafood, dairy, iodized salt |
| Selenium | Antioxidant defense, thyroid function | Brazil nuts, fish, eggs, whole grains |
For a more in-depth look at how vitamins and minerals interact with each other — for example, how vitamin C boosts iron absorption — see our comprehensive guide to vitamins and minerals.
Getting a wide variety of whole foods is the most reliable strategy for covering your micronutrient bases. When you're planning your next shopping trip, the weekly grocery nutrition checklist can help you build a cart that hits the major nutritional targets without guesswork.