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How to Read This Guide
Each entry in this guide gives you the most important information you need to know about vitamins and minerals. Here's what you'll find:
Other names: Both scientific and common names are given, as well as the names of various forms that exist - synthetic and natural.
Why: Vitamins and minerals have myriad jobs in the body. Scientists are continually discovering new roles and we highlight those here.
How much: When there's enough research, experts determine an RDA, which tells you how much of a nutrient you should get every day. When research is not adequate, experts suggest an AI.
Deficiency: Most deficiency diseases are rarely seen in the United States, although many Americans get fewer nutrients than recommended. We've included what is known about the long-term effects and symptoms of suboptimal intake.
Food sources: Specific foods or food categories that are high in each vitamin are given.
Supplements: Here's what you need to know about supplementing with vitamins and minerals if your diet falls short or your health status or gender warrants. Note that, in some cases, supplementation is discouraged.
Too much: With dietary supplements easily accessible and more foods being fortified, nutrient excesses have become more common than deficiencies. Included here are signs and symptoms of excess intakes, along with what experts have determined is the tolerable upper intake level (UL). Beyond the UL, toxicity and unwanted effects can occur.
Interactions: The body absorbs and utilizes so many nutrients, it's no wonder some of them just don't get along. Here, you'll learn which supplements, foods, drugs and combinations to add or avoid for optimizing a nutrient. Speak to your doctor about the best way to avoid a negative interaction.
Research note: This section summarizes the newest research linking certain nutrients with arthritis and general health. Many of the studies are preliminary, but they show our increasing knowledge of the importance of vitamin and minerals in health.
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