Micronutrients Explorer
Discover the essential vitamins and minerals your body needs, their functions, food sources, and signs of deficiency.
Vitamin Profiles
Vitamins are organic compounds that your body needs in small amounts for normal growth and function.
Select a Vitamin
Vitamin C (Ascorbic Acid)
Primary Functions: Antioxidant protection, immune function, collagen production, wound healing, iron absorption
Daily Value: 90mg for adults
Food Sources
Deficiency Signs
- Fatigue and weakness
- Bleeding gums
- Slow wound healing
- Dry, splitting hair
- Rough, dry skin
- Weakened immune system
- Joint pain
Vitamin D (The Sunshine Vitamin)
Primary Functions: Calcium absorption, bone health, immune function, cell growth regulation, mood regulation
Daily Value: 20mcg (800 IU) for adults
Food Sources
Deficiency Signs
- Bone pain and tenderness
- Muscle weakness
- Frequent infections
- Fatigue and tiredness
- Depression or mood changes
- Hair loss
- Back pain
Vitamin B12 (Cobalamin)
Primary Functions: Red blood cell formation, DNA synthesis, nerve function, energy production, brain health
Daily Value: 2.4mcg for adults
Food Sources
Deficiency Signs
- Fatigue and weakness
- Pale or jaundiced skin
- Shortness of breath
- Numbness or tingling in hands/feet
- Vision problems
- Mental confusion or memory issues
- Difficulty walking
Vitamin A (Retinol & Carotenoids)
Primary Functions: Vision health, immune function, cell growth, skin health, reproduction, bone health
Daily Value: 900mcg for men, 700mcg for women
Food Sources
Deficiency Signs
- Night blindness
- Dry eyes and skin
- Frequent infections
- Delayed growth in children
- Infertility issues
- Poor wound healing
- Acne and skin problems
Vitamin K (Phylloquinone & Menaquinone)
Primary Functions: Blood clotting, bone metabolism, heart health, calcium regulation
Daily Value: 120mcg for men, 90mcg for women
Food Sources
Deficiency Signs
- Easy bruising
- Excessive bleeding
- Heavy menstrual periods
- Bleeding gums
- Osteoporosis risk
- Blood in urine/stool
Vitamin E (Tocopherols)
Primary Functions: Antioxidant protection, immune function, skin health, vision protection, cell communication
Daily Value: 15mg for adults
Food Sources
Deficiency Signs
- Muscle weakness
- Vision problems
- Immune system issues
- Numbness and tingling
- Difficulty walking
- Dry, damaged skin
Vitamin B6 (Pyridoxine)
Primary Functions: Protein metabolism, red blood cell production, neurotransmitter synthesis, immune function, hormone regulation
Daily Value: 1.3-1.7mg for adults
Food Sources
Deficiency Signs
- Anemia
- Skin rashes
- Depression
- Confusion
- Weakened immune function
- Cracks around mouth
- Numbness in hands/feet
Folate (Vitamin B9)
Primary Functions: DNA synthesis, cell growth, red blood cell formation, neural tube development in pregnancy
Daily Value: 400mcg for adults (600mcg for pregnancy)
Food Sources
Deficiency Signs
- Megaloblastic anemia
- Fatigue
- Gray hair
- Mouth sores
- Tongue swelling
- Growth problems
- Neural tube defects in pregnancy
Mineral Charts
Minerals are inorganic elements that play critical roles in bone health, fluid balance, and many other bodily functions.
Select a Mineral
Iron
Primary Functions: Oxygen transport in blood, energy production, immune function, cognitive development, DNA synthesis
Daily Value: 18mg for women, 8mg for men
Food Sources
Deficiency Signs
- Fatigue and weakness
- Pale skin
- Shortness of breath
- Headaches and dizziness
- Cold hands and feet
- Brittle nails
- Poor appetite
Calcium
Primary Functions: Bone and teeth formation, muscle contraction, nerve signaling, blood clotting, hormone secretion
Daily Value: 1000-1300mg depending on age
Food Sources
Deficiency Signs
- Muscle cramps and spasms
- Numbness and tingling
- Poor dental health
- Brittle nails
- Osteoporosis risk
- Abnormal heart rhythm
- Confusion and memory loss
Magnesium
Primary Functions: Energy production, muscle and nerve function, blood sugar control, blood pressure regulation, bone development
Daily Value: 400-420mg for men, 310-320mg for women
Food Sources
Deficiency Signs
- Muscle twitches and cramps
- Mental disorders
- Osteoporosis
- Fatigue and weakness
- High blood pressure
- Asthma
- Irregular heartbeat
Supplement Guidance
While food should be your primary source of nutrients, supplements can help fill nutritional gaps in certain situations.
When to Consider Supplements
- Diagnosed deficiency by a healthcare provider
- Restricted diets (vegan, vegetarian, food allergies)
- Certain life stages (pregnancy, elderly)
- Medical conditions affecting nutrient absorption
- Limited sun exposure (Vitamin D)
- Heavy menstrual bleeding (Iron)
- Medications that deplete nutrients
- Poor dietary intake despite efforts
Supplement Safety Tips
- Consult with a healthcare provider before starting any supplement
- Choose third-party tested brands for quality assurance
- Follow recommended dosages - more is not always better
- Be aware of potential interactions with medications
- Monitor for side effects and discontinue if adverse reactions occur
- Store supplements properly away from heat and moisture
- Check expiration dates regularly
- Start with one new supplement at a time to monitor effects
Complete Nutrient Reference
If the interactive explorer isn't working, here's a complete reference of essential micronutrients:
Key Vitamins
- Vitamin A: Vision, immune function - Found in carrots, sweet potatoes, spinach
- Vitamin C: Immune support, collagen - Found in citrus, bell peppers, broccoli
- Vitamin D: Bone health, immunity - Found in fatty fish, fortified dairy, sunlight
- Vitamin E: Antioxidant - Found in nuts, seeds, vegetable oils
- Vitamin K: Blood clotting - Found in leafy greens, broccoli, Brussels sprouts
- B Vitamins: Energy production - Found in whole grains, meat, legumes
Essential Minerals
- Calcium: Bone health - Found in dairy, leafy greens, fortified foods
- Iron: Oxygen transport - Found in red meat, spinach, legumes
- Magnesium: Muscle function - Found in nuts, seeds, whole grains
- Potassium: Fluid balance - Found in bananas, potatoes, beans
- Zinc: Immune function - Found in meat, shellfish, legumes
- Selenium: Antioxidant - Found in Brazil nuts, seafood, eggs