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Brewer, S., Levy, J., & Smith, G. (2017). How food works: Facts visually explained. DK Publishing.

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Vitamins are micro-nutrients found in different types of food.

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Supplements containing multiple nutrients range from minimal to comprehensive. Many contain far more than the recommended dose of vitamins and miss out others.

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Minerals are needed for humans to function properly. Our bodies require seven ¨macro-molecules¨ in relatively large amounts, and only minute levels of other ¨trace minerals¨.

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Deficiencies in any key minerals can result in anemia, reduced bone density or nausea.

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1. There is no evidence that it causes harm
2. Benefits specific groups
3. Acts as a backup
4. Boosts a poor or restricted diet
5. Can be tailored to specific needs

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Copper - needed for enzymes and iron metabolism
Fluoride - bone and teeth strength
Iodine - thyroid function
Zinc - enzymes
Iron - allows red blood cells to carry oxygen
Selenium - helps protect our cells from stress

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Vitamin B1 - helps generate energy and ensures muscles and nerves function well
Vitamin B2 - important for metabolism and healthy skin, eyes and nervous system
Vitamin B3 - nervous system, brain, cardiovascular system, blood, skin, metabolism
Vitamin B5 - metabolism in production of neurotransmitters, hormones and hemoglobin
Vitamin B6 - nerve function, metabolism, making antibodies and hemoglobin
Vitamin B7 - healthy bones, hair, fat metabolism
Vitamin B9 - vital for healthy infant development
Vitamin B12 - metabolism, making red blood cells
Vitamin C - helps growth and repair of various tissues

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Sodium - regulates the amount of fluid in our bodies
Chloride - an important component of stomach acid
Sulfur - important for building new body tissues
Phosphorus - bone health
Calcium - strength of bones and teeth, nerve and muscle functioning
Potassium - muscle and nerve activity and fluid balance
Magnesium - needed for immune system, muscle and nerve health

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Vitamin A - vision, growth, and development
Vitamin D - Low levels can result in calcium deficiency and poor bone health
Vitamin E - Protects cell membrane, maintaining healthy skin and eyes, and strengthens immune system
Vitamin K - Used to make blood clotting agents

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1. Does not benefit the general population
2. Some can be harmful
3. Overdoses cannot be processed
4. Not tightly regulated
5. Expensive

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When taken in combination with food, sometimes vitamins aren't or processed as effectively.

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Some vitamins are soluble in fat where others are water-soluble.

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The liver can store enough vitamin A to last the body 2 years.