Vitamins & Minerals: A Food-First Guide

Vitamins and minerals are needed in small amounts, but they do a great deal: they help release energy from food, support bones and blood, and keep countless everyday processes running smoothly. For most people, a varied diet built on whole plant foods supplies the large majority of them.

This guide takes a food-first approach. It explains the nutrients people most often run short of, where to find them on your plate, and how to think clearly about supplements, including how to read a label and why more is not always better.

Food first: why it matters

Whole foods deliver nutrients alongside fibre and other plant compounds that work together. A supplement can provide a single nutrient, but it can’t replace a varied plate. Build the diet first, then look at gaps.

The nutrients people most often run short of

• Fibre: beans, lentils, whole grains, vegetables, fruit.
• Potassium: potatoes, beans, bananas, leafy greens.
• Magnesium: nuts, seeds, whole grains, leafy greens.
• Vitamin D: sunshine, fortified foods (see below).

Vitamin D and sunshine

The skin makes vitamin D in sunlight, which is one reason sunshine is part of NEWSTART. In northern places like Minnesota, winter sunlight is often too weak for this. Many people discuss vitamin D testing or supplementation with their healthcare provider for the darker months.

B12, iron, calcium and iodine on a plant-based diet

• Vitamin B12: needs a reliable source, from fortified foods or a supplement.
• Iron: lentils, beans, tofu, pumpkin seeds and greens. Pair them with vitamin C and keep tea and coffee away from mealtimes.
• Calcium: calcium-set tofu, fortified plant milks, kale, bok choy, almonds and tahini.
• Iodine: iodised salt in modest amounts, or seaweed in small, sensible quantities.

When a supplement may help

A supplement can make sense when diet alone is unlikely to meet a need, for example B12 on a fully plant-based diet or vitamin D in winter. It also makes sense when a healthcare provider has identified a specific gap. Supplements are meant to add to a good diet, not stand in for one.

How to read a supplement label

• Supplement Facts panel: check the amount per serving and the % Daily Value.
• Serving size: some products need two or more capsules to reach the listed amount.
• Other ingredients: look for unnecessary fillers, colours or allergens.
• Third-party testing: seals from independent testing organisations show that the product contains what the label says.

Safety: more is not better

Some vitamins and minerals, including vitamin A, vitamin D and iron, can build up in the body and cause harm in high amounts. Don’t take more than the label directs unless a healthcare provider advises it. Tell your provider about every supplement you use, especially if you take prescription medication or are pregnant or breastfeeding.