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Here’s Your Vitamin and Essential Mineral Cheat Sheet

From energy to immunity and hormones to hydration, these are the nutrients your body needs daily and how to actually get enough from food.

May 05, 2025

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Most people know that vitamins and minerals are essential, but few actually know what each one does, how much they need, or how to get enough through diet alone.

This guide breaks down the essentials in a simple way. What each nutrient does, the recommended daily intake (RDI), and how much of one high-quality food you’d need to eat to cover it. Save it. Bookmark it. And make smarter choices next time you open your fridge.

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📊 Vitamin and Mineral Cheat Sheet

Nutrient

What It Does

RDI (Adult)

How to Cover It from Food

Vitamin A

Vision, immune function

900 mcg (M), 700 mcg (F)

½ sweet potato 🥔

Vitamin B12

Red blood cell formation, nerve function

2.4 mcg

90g beef liver or 2 eggs 🍳

Vitamin B9

DNA synthesis, red blood cell formation

400 mcg

1 cup cooked lentils or spinach 🥬🫘

Vitamin C

Collagen production, antioxidant

90 mg (M), 75 mg (F)

1 orange or 1 cup strawberries 🍓

Vitamin D

Bone health, immune function

600 IU (15 mcg)

100g salmon or 10–15 min sun ☀️

Vitamin E

Antioxidant, cell protection

15 mg

1 tbsp sunflower seeds or 20 almonds 🌻

Vitamin K

Blood clotting, bone metabolism

120 mcg (M), 90 mcg (F)

1 cup cooked spinach 🥬

Calcium

Bone strength, muscle function

1000 mg

1 cup yogurt or milk 🥛

Magnesium

Energy production, nerve support

400–420 mg (M), 310–320 mg (F)

1 oz almonds or ½ cup cooked spinach 🥜

Sodium

Fluid balance, nerve signaling

1500 mg

¾ tsp table salt 🧂

Potassium

Heart function, fluid balance

3400 mg (M), 2600 mg (F)

1 medium baked potato or 1 banana 🍌🥔

Chloride

Electrolyte, stomach acid production

2300 mg

½ tsp table salt 🧂

Zinc

Immune health, wound healing

11 mg (M), 8 mg (F)

1 oz pumpkin seeds or 1 cup chickpeas 🫘

Iron

Oxygen transport, energy

8 mg (M), 18 mg (F)

90g beef or 1 cup lentils 🥩

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Vitamins and minerals are foundational. They don’t act like caffeine or creatine you don’t feel them kick in but when you’re deficient, everything from energy to focus to immunity suffers.

Supplements can help, but food is still the most natural source. Use this cheat sheet to make sure you’re not missing the basics before you start chasing the advanced stuff.

Take-Home Summary

• Your body needs a balance of 13 vitamins and several essential minerals daily
• Each plays a different role — from bone health and brain function to hydration and oxygen delivery
• The best way to stay balanced is through whole foods with targeted supplementation if needed
• Always check if your symptoms could be tied to a deficiency — especially with magnesium, iron or vitamin D

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