Reference
Vitamin Reference Tool
Look up what each vitamin and key mineral does, and the everyday foods that supply it.
Vitamin Reference Tool
Vitamin A
Supports vision, skin and immune health. Found in liver, eggs, carrots and leafy greens.
Vitamin C
Helps make collagen and supports immune function. Found in citrus, peppers and berries.
Vitamin D
Helps the body absorb calcium for bones. Made in skin from sunlight; also in oily fish.
Vitamin E
An antioxidant that protects cells. Found in nuts, seeds and vegetable oils.
Vitamin K
Needed for blood clotting and bone health. Found in leafy green vegetables.
Vitamin B1 (Thiamine)
Helps turn food into energy. Found in whole grains and legumes.
Vitamin B2 (Riboflavin)
Supports energy release and healthy skin. Found in dairy, eggs and greens.
Vitamin B6
Helps the body use protein and make red blood cells. Found in poultry, fish and bananas.
Vitamin B12
Supports nerves and blood cells. Found in meat, fish, eggs and dairy.
Folate (B9)
Important for cell growth and especially in pregnancy. Found in greens and legumes.
Calcium
A mineral that builds bones and teeth and supports muscles and nerves. Found in dairy and greens.
Iron
Helps red blood cells carry oxygen. Found in red meat, beans and fortified cereals.
Potassium
Helps nerves and muscles work and balances fluids. Found in bananas, potatoes and beans.
Magnesium
Supports hundreds of reactions, muscles and nerves. Found in nuts, seeds and whole grains.
Zinc
Supports immunity and healing. Found in meat, shellfish and legumes.
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This tool is for education and general interest only. It is not a medical device and must not be used to diagnose, treat or make health decisions. Always consult a qualified professional.
How to use it
- Step 1Search for a vitamin or mineral.
- Step 2Read what it does and where to find it.
- Step 3Explore the linked nutrition guides.
Small amounts, big jobs
Vitamins and minerals are micronutrients: the body needs only small amounts, but they keep countless processes running. Balance and variety matter more than any single food.
Learn more
Read our guides to vitamins and minerals and nutrition basics, and the articles on vitamins and minerals.
Questions & Answers
Frequently asked questions
Most people can get what they need from a varied diet. Ask a healthcare professional before taking supplements.
Yes, especially with high-dose supplements of fat-soluble vitamins. More is not always better.
No. It is general education. For personal nutrition needs, consult a professional.
Understand the science
Go beyond the numbers
Every tool pairs with a guide that explains the biology behind it in plain language.