Vitamins and minerals support essential processes throughout the body, but more is not always better. The goal is to meet your needs through a varied diet and use supplements selectively when food intake, life stage or professional advice indicates a gap.
Five important vitamins
1. B vitamins
The B-vitamin family supports normal energy metabolism, the nervous system and other specialised functions. Food sources include whole grains, legumes, eggs, dairy products, fish, meat and leafy vegetables. Vitamin B12 deserves particular attention for people following a fully plant-based diet.
2. Vitamin C
Vitamin C contributes to normal immune function, collagen formation and protection of cells from oxidative stress. Good sources include citrus fruit, berries, peppers, broccoli and cabbage.
3. Vitamin D
Vitamin D contributes to normal bones, teeth, muscles and immune function. In Sweden, sunlight and diet may not always provide enough throughout the year, and the Swedish Food Agency recommends supplements for specific groups.
4. Vitamin E
Vitamin E contributes to protecting cells from oxidative stress. It is found in nuts, seeds, vegetable oils, avocado and whole grains.
5. Vitamin K
Vitamin K contributes to normal blood clotting and maintenance of normal bones. Leafy green vegetables are major sources. People using warfarin or similar medication should keep vitamin K intake consistent and seek professional guidance before supplementing.
Five important minerals
1. Iron
Iron contributes to normal oxygen transport and the formation of red blood cells and haemoglobin. Needs vary widely. Because unnecessary iron can be harmful, supplementation is best based on an identified need or professional recommendation.
2. Calcium
Calcium supports normal bones, teeth, muscle function and nerve signalling. Dairy products, calcium-fortified alternatives, tofu, beans and some leafy greens can contribute.
3. Magnesium
Magnesium supports normal muscle and nerve function, energy metabolism and electrolyte balance. Whole grains, nuts, seeds, beans and leafy vegetables are useful sources.
4. Zinc
Zinc contributes to normal immune function, fertility, skin, hair, nails and protection from oxidative stress. It is found in meat, seafood, dairy products, legumes, nuts and seeds.
5. Potassium
Potassium supports normal muscle and nervous-system function and helps maintain normal blood pressure. Fruit, vegetables, potatoes, beans and dairy products are key sources.
Should you choose a multivitamin?
A multivitamin can be convenient when your diet is restricted or inconsistent, but it should match your needs. Check serving size, nutrient amounts, age or life-stage suitability and whether the formula duplicates other supplements you already take.
Great Earth Multi Mineral VeganFurther reading
Swedish Food Agency: Food supplements
