You won’t last long unless you get the vitamins and minerals that your body needs. Think of it like a sports team: everyone has their own roles and positions to play, and if someone doesn’t show up to the game, then your team won’t perform very well. Each vitamin and mineral plays a specific metabolic role in your body, from helping your blood to clot to keeping your teeth healthy and strong.

If you want to feel like the best possible you, then getting your vitamins and minerals should be a priority. But, there’s a lot of information out there, and not all of it is right. Trying to slog through all the info can be hard and you may get discouraged.

But don’t fear!

We’ve put together a handy little list of the 11 Essential Vitamins and Minerals Your Body Needs. Read below to discover all key nutrients your body needs to live a healthy life.

1. The B VITAMINS Yes, that’s right, it’s plural. B vitamins are a nutrient group of 8 vitamins that work together to carry out VERY important functions in your body. The group is composed of:

Thiamin, or Vitamin B1. This busybody helps you produce DNA and RNA, which, you know, are pretty essential to life. Red meat, lentils, pork, and spinach all have Thiamin.

Riboflavin, or Vitamin B2. This little nutrient helps your cells produce nutrients and create antioxidants. You can find it in milk, eggs, salmon, or beef.

Niacin. If you thought Thiamin was a go-getter, Niacin is even more of an overachiever. It supports around 200 chemical processes in your body, including fatty acid synthesis. You can get Niacin from beef, poultry, and fish.

Pantothenic Acid, or Vitamin B5. B5 also helps with cellular energy production and fatty acid synthesis. Liver, whole grains, and avocados are all good sources of Pantothenic Acid.

Vitamin B6, supports your nervous system and helps your body break down glucose. You can find it in bananas, eggs, and poultry.

Biotin, or Vitamin B7. Biotin may be beneficial for your skin, hair, and nails, and helps you metabolize proteins and fats. Strawberries, soybeans, and cheese are excellent sources of Biotin.

Folic Acid. Folic Acid may be one of the most necessary and beneficial of all the B vita mins. It is required for DNA synthesis, as well as the production of amino acids and red blood cells. Folic acid is also critical for the fetus, as it helps the baby form a nervous system and spinal cord. Especially during the initial weeks of pregnancy when many of the key developmental processes are occurring, folic acid intake is critical. Fortified cereals or breads are great sources of folic acid, as well as green leafy vegetables like asparagus and spinach. Beets, orange juice, avocados, and dates also have significant levels of folic acid in them.

Vitamin B12, aka Cobalamin, is critical for your cellular energy pathways. It also helps your body produce DNA and promotes a healthy nervous system. If you’re a vegetarian or a vegan, B12 is probably the nutrient you have the hardest time obtaining without supplementation. It’s found in milk, fish, beef, chicken, and eggs.

2. VITAMIN D Called the “sunshine vitamin” because it’s produced by your skin as a response to sunlight, Vitamin D carries out a number of important functions in your body. It facilitates the absorption of phosphorous and calcium, and keeps your immune system functioning properly. It also helps your bones and teeth grow strong and can fight disease.

Research has shown that Vitamin D reduces your risk of multiple sclerosis and decreases your chance of developing heart disease. Oh, and it may also help fight the flu.

Unfortunately, our modern lifestyle is not the best at helping us get this important nutrient. Sun- screen, spending most of our time indoors, and pollution all decrease the amount of sunlight that can reach our skin.

Since Vitamin D builds stronger bones, women—who are at especially high risk for developing osteoporosis—should always make sure they are getting sufficient levels of Vitamin D. Foods like eggs, mushrooms, and fish are good sources of Vitamin D. And, of course, when you can, try to get outside. Just 10 minutes of sunshine a day is often enough to stimulate production of this vital nutrient.

3. VITAMIN E Vitamin E is an antioxidant that protects cells from damage by free radicals. It is also a key nutri- ent for our immune system, which uses it to help fight off invading viruses and bacteria. Addition- ally, Vitamin E keeps your blood vessels wide and prevents clots from forming.

Most Americans don’t get enough Vitamin E, but if you’re healthy, you likely won’t show any signs of Vitamin E deficiency. Nuts, like almonds or hazelnuts, are some of the best sources of Vitamin E. A close second are seeds (like sunflower seeds) which can also provide significant amount of the nutrient.

While Vitamin E supplements can be helpful, taking too much can be harmful. High doses of Vita- min E may increase the risk of stroke or reduce the ability of the blood to clot after an injury. It is recommended that adults limit their Vitamin E intake to 1,500 IU/day from natural Vitamin E supplements, and 1,100 IU/day from synthetic Vitamin E supplements.

4. VITAMIN K Vitamin K is known for promoting proper blood clotting. However, it also carries out a number of other functions, like helping to build strong bones and fighting heart disease. Recent studies have led researchers to believe that Vitamin K may work in tandem with Vitamin D, and if you are defi- cient in either one, then neither will work properly.

THERE ARE THREE TYPES OF VITAMIN K:

K1 (phylloquinone). This type of Vitamin K is produced by green vegetables, and travels directly to your liver. It helps promote blood clotting.

K2 (menaquinone). This is made by the bacteria in your gastrointestinal tract and travels to your bones and the walls of your blood vessels.

K3 (menadione). This is the synthetic version of Vitamin K and is usually not recommended. Toxicity has been measured in infants who were supplemented with this version of the nutrient.

Vitamin K2 helps prevent your arteries from hardening, which can cause coronary heart disease. K2 may also significantly reduce bone loss and, in some cases, actually reverse it. A Dutch study demonstrated that Vitamin K2 is 3 times more effective than K1 at increasing osteocalcin levels, which help our body to build bone.

Vitamin K2 can be found in leafy green vegetables, like broccoli, spinach, or kale.

5. VITAMIN A Vitamin A is a fat soluble vitamin whose main function is promoting healthy vision. Vitamin A is excellent for supporting vision, especially in dim lighting, because it creates pigments that the retina needs in order to keep the eye healthy. Vitamin A also aids in the production of rhodopsin, which is a light-absorbing compound in the retina. Last, but not least, Vitamin A nurtures the proper development and growth of various eye membranes, including the cornea.

Vitamin A’s other functions include providing a barrier against skin infections, lung infections, and mouth infections. Some studies have also pointed out a tentative relationship between Vitamin A consumption and a decrease in cancer rates. Sweet potatoes, carrots, and other orange foods are all great sources of Vitamin A.

6. VITAMIN C Vitamin C is one of the most famous vitamins. Also known as ascorbic acid, Vitamin C aids the body in forming connective tissue, like skin, bone, and blood vessels. It also helps the body repair tissue and absorb iron more effectively, and it decreases LDL cholesterol and triglycerides.

Of course, many people take it as a cure for the common cold, but there is evidence that Vitamin C may also fight against cancer-causing free radicals, as well as minimize the effects of nitrites (the preservatives found in foods).

Vitamin C deficiency symptoms may include joint or muscle aches, fatigue, or leg rashes, and prolonged deficiency may cause scurvy. Fortunately, it is easy to get Vitamin C from a wide range of foods, like citrus fruits, apples, red peppers, and broccoli.

7. CALCIUM Everyone knows calcium, and it is certainly one of the most important minerals for our body. The body requires calcium to perform a number of functions, but, most importantly, calcium helps us maintain strong bones and teeth. Additionally, calcium helps muscles move and helps the nerves carry messages throughout the body. Calcium also helps our blood vessels move blood around our body, and regulates enzymes and hormones, which are critical for nearly every single function in our body.

Calcium deficiency can lead to weak or brittle bones, known as osteopenia, as well as increase the risk of osteoporosis. Some studies have demonstrated that calcium can also prevent heart disease, but other studies have demonstrated that the intake of calcium supplements may con- tribute to heart disease. So, the verdict is still out.

There is some evidence that calcium may reduce blood pressure, but only if it is consumed through low-fat dairy products, and as part of a healthy diet consisting of fruits and vegetables. Kale and broccoli are two excellent, vegetable-based sources of calcium, but the majority of Americans will get their calcium from milk, cheese, or yogurt.

8. ZINC Some people might only think about zinc when they get sick and take zinc lozenges to relieve their symptoms. However, zinc is a necessary nutrient for so, so much more. Zinc plays a critical role in cell growth, metabolic rate stabilization, maintaining blood sugar balance, your sense of taste and smell, immune system health, and gene transcription.

It can also protect against oxidative stress and aids in DNA repair. If your zinc levels drop, your body is less able to protect itself from the damage caused by oxidation, which can contribute to chronic disease and, of course, aging.

It’s estimated that around 12% of Americans may be zinc deficient. The root of the problem usu- ally stems from not eating enough zinc-rich foods, and the fact that zinc is notoriously hard to absorb. Loss of appetite, depression, frequent colds, and stunted growth in children are all symptoms of zinc deficiency.

If you want to boost your zinc levels, foods like dark chocolate, spinach, and oysters are excel- lent, healthy sources. There is some evidence to indicate that zinc is best absorbed from animal sources, so if you are a vegetarian or a vegan, keep that in mind.

9. IRON You have trillions of blood cells in your body, and within each blood cell is a whole lot of iron. Iron is responsible for converting nutrients to energy, as well as facilitating the transfer of nerve impulses throughout your body.

Fortunately, most Americans get plenty of iron in their diet. However, there are certain situations where your iron levels may drop, such as pregnancy, dialysis, or certain medications. Iron deficiency can cause fatigue and a drastically impaired immune system, so it is critical that you ensure your levels stay healthy.

Additionally, your red blood cells depend on iron to function and reproduce. If you are iron deficient, your body is unable to produce enough healthy, oxygen-rich red blood cells. The result? Iron deficiency anemia. For mothers, iron deficiency can lead to a number of developmental problems for your newborn, such as premature births or being smaller than normal.

So, obviously, iron is an important nutrient, but where do you get it? Clams surprisingly have the highest iron content, and then organ meats and oysters. For vegetarians, lentils, pumpkin seeds, and spinach are excellent sources of iron.

10. CHROMIUM If you remember the periodic table from chemistry class, then you probably saw chromium. It’s a metal that people need in minuscule amounts. Chromium is essential for blood sugar regulation, as it aids insulin in the transport of glucose into your cells. Additionally, chromium helps you metabolize protein, fat, and carbohydrates.

A chromium deficiency can lead to multiple problems. Low chromium consumption may lead to glucose intolerance, which can eventually turn into Type 2 diabetes. Chromium also plays a key role in raising good cholesterol levels – HDL – and it has the potential to prevent heart disease. Anxiety or fatigue, as well as atherosclerosis, may also be symptomatic of chromium deficiency.

It’s estimated that 25% OF AMERICANS ARE DEFICIENT IN CHROMIUM, which is a higher rate than that of any other western developed country. The depletion of chromium in our soil levels, as well as the removal of chromium from refined foods like sugar and flour, are probably the root cause of this deficiency.

Whole grains, raw onions, and tomatoes are all good sources of chromium, but you may also want to consider taking a daily supplement.

11. MAGNESIUM Magnesium is critical for muscle and nerve regulation, maintaining blood sugar levels and blood pressure levels, and helping your body produce protein, DNA, and bone. Not getting enough magnesium often doesn’t display any symptoms—the kidneys simply retain more magnesium from your urine. However, over time, magnesium deficiency can compound and lead to symp- toms like seizures, personality changes, and arrhythmia.

Other symptoms of magnesium deficiency include migraines, osteoporosis, and heart disease or high blood pressure.

Nuts, bananas, seeds, fish, and certain fortified breakfast products are all excellent sources of magnesium. Additionally, you may want to consider a daily multivitamin to make sure you hit your magnesium needs.

Your body is able to able to take care of itself, restore and rebuild itself with the proper vitamins from a healthy diet of whole grains, fruits, vegetables, protein, and healthy fats. Unfortunately, with our busy schedules and on the go lifestyles it makes it difficult to receive all of your nutrients and proper vitamins from diet alone. More likely than not, your daily diet doesn’t provide the crucial and essential vitamins that your body requires. This is where vitamins come in, consider taking a daily multivitamin along with the other vitamins and minerals discussed above, to assist you with filling in all of your nutritional gaps. Always remember to follow the recommend daily dosages on the vitamin labels to ensure that you’re getting exactly what you need to be the best and most healthy you!

Written for and published at, February 1, 2016.

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