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Vitamins, Minerals and Trace Elements: A Complete Guide
KINGRAY GUIDE · VITAMINS AND MINERALS
Vitamins, Minerals and Trace Elements: A Complete Guide
Explore the main nutrient groups, their roles and the label information that helps you compare food supplements.
Contents
01 · Vitamins, minerals and trace elements
Vitamins and minerals are micronutrients. We need smaller amounts of them than of macronutrients, but they have distinct roles in the body. Select a heading to read more.
Vitamins
Organic substances: 13 essential vitamins, including A, eight B vitamins, C, D, E and K.
Major minerals
Minerals needed in larger quantities than trace elements. Examples include calcium, magnesium and potassium.
Trace elements
Minerals needed in small quantities, such as iron, zinc and iodine. “Trace” describes the amount needed, rather than how important the nutrient is.
02 · All 13 vitamins at a glance
Fat-soluble: A, D, E and K. Water-soluble: C and the eight B vitamins. Water solubility does not make unlimited doses safe.
Vitamin A
Retinol and provitamin A carotenoids. Vitamin A contributes to the maintenance of normal vision and normal skin.
Vitamin B1
Thiamin contributes to normal energy-yielding metabolism and normal functioning of the nervous system.
Vitamin B2
Riboflavin contributes to normal energy-yielding metabolism and the maintenance of normal skin.
Vitamin B3
Niacin contributes to normal functioning of the nervous system and the maintenance of normal skin.
Vitamin B5
Pantothenic acid contributes to normal energy-yielding metabolism.
Vitamin B6
Includes pyridoxine and related forms. Vitamin B6 contributes to normal protein and glycogen metabolism and normal red blood cell formation.
Vitamin B7
Biotin contributes to normal macronutrient metabolism.
Vitamin B9
Folates; folic acid is one form. Folate contributes to normal blood formation and has a role in the process of cell division.
Vitamin B12
Cobalamins. Vitamin B12 contributes to normal functioning of the nervous system and normal red blood cell formation.
Vitamin C
Ascorbic acid. Vitamin C contributes to normal collagen formation for the normal function of skin and increases iron absorption.
Vitamin D
Includes D2 and D3. Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus and the maintenance of normal bones.
Vitamin E
Includes alpha-tocopherol. Vitamin E contributes to the protection of cells from oxidative stress.
Vitamin K – K1 and K2
K1 is phylloquinone; K2 includes menaquinones such as MK-4 and MK-7. Vitamin K contributes to normal blood clotting and the maintenance of normal bones.
These examples of authorised health claims refer to individual nutrients. Their use for a food or supplement requires the relevant conditions to be met, including the required nutrient content. They are not treatment claims or automatic properties of every mixture containing that nutrient.
03 · Major minerals
The main minerals include calcium, magnesium, phosphorus, potassium, sodium, chloride and sulphur. Some act as electrolytes.
Calcium · Ca
Calcium is the English name you may see on product labels.
Magnesium · Mg
Distinguish the weight of a magnesium compound from its elemental magnesium content.
Phosphorus · P
Occurs in compounds including phosphates.
Potassium · K
Its chemical symbol K does not mean vitamin K. These are different nutrients.
Sodium · Na
A constituent of sodium chloride, or table salt.
Chloride · Cl⁻
Chloride is an ion. It is different from chlorine gas.
Sulphur · S
Present in various compounds. Its presence in the body does not by itself establish a need for a separate supplement.
04 · Trace elements
Small required amounts do not mean that everyone needs a supplement. Consider overall intake and individual needs.
Iron · Fe
The chemical symbol Fe identifies iron.
Zinc · Zn
The chemical symbol Zn identifies zinc.
Copper · Cu
The chemical symbol Cu identifies copper.
Manganese · Mn
Do not confuse manganese (Mn) with magnesium (Mg).
Iodine · I
The chemical symbol I identifies iodine.
Selenium · Se
The chemical symbol Se identifies selenium.
Molybdenum · Mo
The chemical symbol Mo identifies molybdenum.
Cobalt · Co
Cobalt is part of vitamin B12. This is not a recommendation to take cobalt salts separately.
05 · Chromium, fluoride and other substances
Chromium
Chromium’s essential role in humans remains debated. EFSA has not established a dietary reference value for chromium. This is a different issue from the nutrient reference value used on food labels.
Fluoride
Fluoride is encountered in nutrition and dental care. Its form, amount and sources matter, as does the person’s age.
Omega-3, collagen and hyaluronic acid are not vitamins or minerals. A “vitamin-like” substance does not add another vitamin to the list of 13.
The evidence for boron and silicon needs separate assessment. A substance’s presence in a supplement does not by itself prove that supplementation is needed.
06 · Daily intake and reference values
| Term | Meaning |
|---|---|
| Nutrient needs | Vary with age, life stage and other circumstances. |
| Dietary reference values | Help assess nutrition in healthy populations. They are not an automatic prescription for supplements. |
| Nutrient reference value on a label · NRV | Used to label and compare vitamin and mineral content. It is not a personalised dose. |
| Recommended daily serving | The amount of a product recommended by its manufacturer, for example a number of capsules. |
| Tolerable upper intake level · UL | An upper level of long-term intake considered unlikely to pose a health risk. It is not a target intake. |
Count food, fortified foods and all supplements together. Check which forms and sources of a nutrient a particular upper limit covers.
07 · How to choose supplements
- Start with your diet and a specific need. Supplements do not replace a varied diet.
- Compare recommended daily servings. One milligram equals 1,000 micrograms.
- Check overlapping ingredients. Multivitamins and collagen drinks may contain the same vitamins.
- Read the warnings. Consider age, medicines, pregnancy and breastfeeding.
Vitamin K can interact with warfarin. Discuss starting, stopping or changing a vitamin K supplement with your treating clinician. A higher nutrient amount does not automatically mean a greater benefit.
08 · Products by composition
Compare full ingredients, recommended servings, age suitability and warnings. This is not a recommendation to take all products together.
Food supplements do not replace a varied, balanced diet and a healthy lifestyle. Follow the current label, do not exceed the recommended daily serving and keep out of reach of young children.
09 · Frequently asked questions
How many essential vitamins are there?
Thirteen: A, C, D, E, K and eight B vitamins.
Is K2 a separate, fourteenth vitamin?
No. K1 and K2 are forms of vitamin K. MK-4 and MK-7 are menaquinones, which belong to K2.
Are trace elements minerals?
Yes. They are minerals needed in small amounts.
Is potassium the same as vitamin K?
No. K is the chemical symbol for potassium. Vitamin K refers to a different group of substances.
Does everyone need a multivitamin?
Not automatically. It depends on diet, specific needs and health circumstances.
Can a child take an adult serving?
Not automatically. Follow the age suitability and directions for the specific product. This guide does not provide children’s dosing advice.