Vitamin A
- Main roles
- Vision, immune function, cell growth
- Example food sources
- Liver, eggs, dairy; orange and dark-green produce
A reference map, not a supplement prescription
Micronutrient finder
Search by nutrient, body function, or food—then open a guide for intake context, deficiency cautions, supplement safety, and primary sources.
26 of 26 nutrients shown
Thiamin (B1)
- Main roles
- Energy metabolism, cell function
- Example food sources
- Pork, fish, beans, seeds, whole and enriched grains
Riboflavin (B2)
- Main roles
- Energy metabolism, cell growth
- Example food sources
- Milk, eggs, meats, mushrooms, spinach, fortified grains
Niacin (B3)
- Main roles
- Energy metabolism, DNA and cell signaling
- Example food sources
- Poultry, meat, fish, nuts, legumes, enriched grains
Pantothenic acid (B5)
- Main roles
- Coenzyme A, fat metabolism
- Example food sources
- Meat, eggs, milk, mushrooms, avocado, whole grains
Vitamin B6
- Main roles
- Protein metabolism, neurotransmitters, hemoglobin
- Example food sources
- Poultry, fish, potatoes, chickpeas, bananas
Biotin (B7)
- Main roles
- Fatty-acid, glucose, and amino-acid metabolism
- Example food sources
- Eggs, fish, meat, nuts, seeds, sweet potato
Folate (B9)
- Main roles
- DNA synthesis, cell division, red blood cells
- Example food sources
- Leafy greens, beans, citrus, fortified grains
Vitamin B12
- Main roles
- Nerve function, DNA, red blood cells
- Example food sources
- Animal foods and fortified plant foods
Vitamin C
- Main roles
- Collagen, antioxidant activity, iron absorption
- Example food sources
- Citrus, peppers, kiwi, berries, broccoli
Vitamin D
- Main roles
- Calcium absorption, bone and muscle function
- Example food sources
- Fatty fish, fortified foods, egg yolk
Vitamin E
- Main roles
- Antioxidant protection, immune function
- Example food sources
- Nuts, seeds, vegetable oils, spinach
Vitamin K
- Main roles
- Blood clotting, bone proteins
- Example food sources
- Leafy greens, broccoli, vegetable oils
Calcium
- Main roles
- Bones, muscle contraction, nerve signaling
- Example food sources
- Dairy, fortified alternatives, tofu, canned fish
Chromium
- Main roles
- Uncertain role; historical metabolism claims
- Example food sources
- Meat, grains, produce, nuts; amounts vary
Copper
- Main roles
- Iron metabolism, connective tissue, enzymes
- Example food sources
- Shellfish, seeds, nuts, organ meats, whole grains
Iodine
- Main roles
- Thyroid hormone production
- Example food sources
- Iodized salt, seafood, dairy, eggs
Iron
- Main roles
- Hemoglobin, oxygen transport, enzymes
- Example food sources
- Meat, seafood, beans, lentils, fortified grains
Magnesium
- Main roles
- Muscle and nerve function, enzymes, bone
- Example food sources
- Nuts, seeds, beans, whole grains, leafy greens
Manganese
- Main roles
- Enzymes, bone formation, antioxidant defense
- Example food sources
- Whole grains, nuts, legumes, tea, leafy vegetables
Phosphorus
- Main roles
- Bones, ATP, cell membranes
- Example food sources
- Dairy, meat, fish, legumes, grains
Potassium
- Main roles
- Fluid balance, nerves, muscle contraction
- Example food sources
- Potatoes, beans, yogurt, fruit, vegetables
Selenium
- Main roles
- Thyroid enzymes, antioxidant systems
- Example food sources
- Seafood, meat, eggs, grains, Brazil nuts
Zinc
- Main roles
- Immune function, wound healing, DNA synthesis
- Example food sources
- Oysters, meat, dairy, beans, nuts
Choline
- Main roles
- Cell membranes, acetylcholine, methyl metabolism
- Example food sources
- Eggs, meat, fish, soybeans, some beans
Dietary fiber
- Main roles
- Bowel function, fermentation, cardiometabolic health
- Example food sources
- Beans, whole grains, fruit, vegetables, nuts
What this finder does not do
It does not diagnose deficiency, rank supplements, or calculate an individual dose. Food-source lists are examples, not exhaustive rankings. Needs and risks change with age, pregnancy, medicines, kidney or liver function, absorption, and other clinical factors.
Each linked guide distinguishes established functions from marketing claims and links to a primary government reference.