Vitamin A is a fat soluble vitamin
Fat-soluble vitamins are:
Minerals are found in foods such as meat, cereals (including cereal
products such as bread), fish, milk and dairy foods, vegetables, fruit
(espe
cially dried fruit) and nuts.
Essential minerals include
calcium and
iron
Trace elements are also essential nutrients that your body needs to
work properly, but in much smaller amounts than vitamins and minerals.
Trace elements are found in small amounts in a variety of foods such
as meat, fish, cereals, milk and dairy foods, vegetables and nuts.
Examples of trace elements are
iodine and
fluoride.
Vitamin A
Vitamin A is also known as retinol and has several important functions.
These include:
- helping your immune system to work as it should against infections
- helping vision in dim light
- keeping skin and the linings of some parts of the body, such as the nose, healthy
Good sources of vitamin A
Good sources of vitamin A include:
- cheese
- eggs
- oily fish
- fortified low-fat spreads
- milk and yoghurt
Liver is a particularly rich source of vitamin A, although this means
you may be at risk of having too much vitamin A if you eat liver more
than once a week (see below).
You can also contribute to your vitamin A intake by including good sources of
beta-carotene in your diet, as this can be converted into vitamin A by the body. The main food sources of beta-carotene are:
- yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
- yellow fruit such as mango, papaya and apricots
How much vitamin A do I need?
The amount of vitamin A adults need is:
- 0.7mg a day for men
- 0.6mg a day for women
You should be able to get all the vitamin A you need from your daily diet.
Any vitamin A your body doesn't need immediately is stored for future use. This means you don't need it every day.
What happens if I take too much vitamin A?
According to some research, having more than an average of 1.5mg a
day of vitamin A over many years may affect your bones, making them more
likely to fracture when you are older.
This is particularly important for older people, especially women, who are already at risk of
osteoporosis. This is where your bone density reduces and you have a higher risk of fractures.
If you eat liver or liver pâté more than once a week, you may be getting too much vitamin A.
Many multivitamins contain vitamin A. Other supplements, such as fish
liver oil, are also high in vitamin A. If you take supplements
containing vitamin A, make sure your daily intake of vitamin A from food
and supplements does not exceed 1.5mg. If you eat liver every week,
don't take supplements that contain vitamin A.
If you are pregnant
Having large amounts of vitamin A can harm your unborn baby.
Therefore, if you are pregnant or thinking about having a baby, do not
eat liver or liver products, such as pâté, because these are very high
in vitamin A.
Also, do not take supplements that contain vitamin A. Ask your GP or midwife if you would like more information.
What does the Department of Health advise?
You should be able to get all the vitamin A you need by eating a
varied and balanced diet. If you take a supplement that contains vitamin
A, don't take too much, because this could be harmful.
Liver is a very rich source of vitamin A. Do not eat liver or liver
products, such as pâté, more than once a week. You should also be aware
of how much vitamin A there is in any supplements you take.
If you are pregnant or thinking of having a baby:
- do not take supplements containing vitamin A, including fish liver oil, unless advised to by your GP
- do not eat liver or liver products, such as pâté, because these are very high in vitamin A
Women who have been through the menopause and older men, who are more
at risk of osteoporosis, should avoid having more than 1.5mg of vitamin
A a day from food and supplements. This means:
- not eating liver or liver products, such as pâté, more than once a week, or having smaller portions of these
- taking no more than 1.5mg of vitamin A a day in supplements
(including fish liver oil) if you do not eat liver or liver products
- not taking any supplements containing vitamin A (including fish liver oil) if you eat liver once a week
Having an average of 1.5mg a day or less of vitamin A from diet and supplements combined is unlikely to cause any harm.
Thiamin (vitamin B1)
Thiamin is also known as vitamin B1. It has several important functions, including:
- working with other B-group vitamins to help break down and release energy from food
- keeping the nervous system healthy
Good sources of thiamin
Thiamin is found in most types of food. Good sources include:
- vegetables – such as peas
- fresh and dried fruit
- eggs
- wholegrain breads
- some fortified breakfast cereals
- liver
How much thiamin do I need?
The amount of thiamin you need is:
- 1mg a day for men
- 0.8mg a day for women
You should be able to get all the thiamin you need from your daily diet.
Thiamin cannot be stored in the body, so you need it in your diet every day.
What happens if I take too much thiamin?
There is not enough evidence to know what the effects might be of taking high doses of thiamin supplements each day.
What does the Department of Health advise?
You should be able to get all the thiamin you need by eating a varied
and balanced diet. If you take supplements, do not take too much
because this might be harmful.
Taking 100mg or less a day of thiamin supplements is unlikely to cause any harm.
Riboflavin (vitamin B2)
Riboflavin is also known as vitamin B2. Its functions include:
- keeping skin, eyes and the nervous system healthy
- helping the body release energy from the food we eat
Good sources of riboflavin
Good sources of riboflavin include:
- milk
- eggs
- fortified breakfast cereals
- rice
UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight.
How much riboflavin do I need?
The amount of riboflavin you need is about:
- 1.3mg a day for men
- 1.1mg a day for women
Riboflavin cannot be stored in the body, so you need it in your diet every day.
You should be able to get all the riboflavin you need from your daily diet.
What happens if I take too much riboflavin?
There is not enough evidence to know what the effects might be of taking high doses of riboflavin supplements each day.
What does the Department of Health advise?
You should be able to get all the riboflavin you need by eating a
varied and balanced diet. If you take supplements, do not take too much,
because this might be harmful.
Taking 40mg or less a day of riboflavin supplements is unlikely to cause any harm.
Niacin (vitamin B3)
Niacin is also known as vitamin B3. It has several important functions, including:
- helping to release energy from the foods we eat
- helping to keep the nervous systems and skin healthy
Good sources of niacin
There are two forms of niacin
– nicotinic acid and nicotinamide
– both of which are found in food.
Good sources of niacin include:
- meat
- fish
- wheat flour
- eggs
- milk
How much niacin do I need?
The amount of niacin you need is about:
- 17mg a day for men
- 13mg a day for women
You should be able to get all the niacin you need from your daily diet.
Niacin cannot be stored in the body, so you need it in your diet every day.
What happens if I take too much niacin?
Taking high doses of nicotinic acid supplements can cause skin
flushes. Taking high doses for a long time could lead to liver damage.
There is not enough evidence to know what the effects might be of taking high daily doses of nicotinamide supplements.
What does the Department of Health advise?
You should be able to get the amount of niacin you need by eating a
varied and balanced diet. If you take niacin supplements, do not take
too much because this might be harmful.
Taking 17mg or less of nicotinic acid supplements a day or 500mg or
less of nicotinamide supplements a day is unlikely to cause any harm.
Pantothenic acid
Pantothenic acid has several functions, such as helping to release energy from the food we eat.
Good sources of pantothenic acid
Pantothenic acid is found in virtually all meat and vegetable foods, including:
- chicken
- beef
- potatoes
- porridge
- tomatoes
- kidney
- eggs
- broccoli
- wholegrains – such as brown rice and wholemeal bread
Breakfast cereals are also a good source if they have been fortified with pantothenic acid.
How much pantothenic acid do I need?
You should be able to get all the pantothenic acid you need from your daily diet.
Pantothenic acid cannot be stored in the body, so you need it in your diet every day.
What happens if I take too much pantothenic acid?
There is not enough evidence to know what the effects might be of taking high daily doses of pantothenic acid supplements.
What does the Department of Health advise?
You should be able to get all the pantothenic acid you need by eating
a varied and balanced diet. If you take supplements, do not take too
much, as this might be harmful.
Taking 200mg or less a day of pantothenic acid in supplements is unlikely to cause any harm.
Vitamin B6
Vitamin B6 is also known as pyridoxine. It has several important functions, including:
- allowing the body to use and store energy from protein and carbohydrates in food
- helping to form haemoglobin – the substance in red blood cells that carries oxygen around the body
Good sources of vitamin B6
Vitamin B6 is found in a wide variety of foods, such as:
- pork
- poultry (such as chicken or turkey)
- fish
- bread
- whole cereals – such as oatmeal, wheat germ and brown rice
- eggs
- vegetables
- soya beans
- peanuts
- milk
- potatoes
- some fortified breakfast cereals
How much vitamin B6 do I need?
The amount of vitamin B6 you need is about:
- 1.4mg a day for men
- 1.2mg a day for women
You should be able to get all the vitamin B6 you need from your daily diet.
What happens if I take too much vitamin B6?
Taking more than 200mg a day of vitamin B6 for a long time can lead to a loss of feeling in the arms and legs, known as
peripheral neuropathy.
Generally, the symptoms are reversible, so once you stop taking supplements, the symptoms usually stop.
However, in a few cases, when people have taken large amounts of
vitamin B6, especially for more than a few months, the effect has been
irreversible.
Taking doses of 10-200mg a day for short periods may not cause any
harm. However, there is not enough evidence to say for how long these
doses could be taken safely.
What does the Department of Health advise?
You should be able to get the vitamin B6 you need by eating a varied
and balanced diet. If you take vitamin B6 supplements, do not take too
much, because this could be harmful.
Do not take more than 10mg of vitamin B6 a day in supplements, unless advised to by a doctor.
Biotin (vitamin B7)
Biotin is essential for the metabolism of fat. Very small amounts are needed.
The bacteria that live naturally in your bowel are able to make
biotin, so it's not clear if you need any additional biotin from the
diet.
Biotin is found naturally in a wide range of foods, but at very low levels compared with other water-soluble vitamins.
What happens if I take too much biotin?
There is not enough evidence to know what the effects might be of taking high daily doses of biotin supplements.
What does the Department of Health advise?
You should be able to get all the biotin you need by eating a varied
and balanced diet. If you take biotin supplements, do not take too
much, as this might be harmful.
Taking 0.9mg or less a day of biotin in supplements is unlikely to cause any harm.
Folic acid
Folic acid, known as folate in its natural form, is one of the B-group vitamins.
Folic acid has several important functions. For example, it:
- works together with vitamin B12 to form healthy red blood cells
- helps to reduce the risk of central nervous system defects, such as spina bifida, in unborn babies
A lack of folic acid could lead to
folate deficiency anaemia.
Good sources of folic acid
Folate is found in small amounts in many foods. Good sources include:
- broccoli
- brussels sprouts
- liver
- spinach
- asparagus
- peas
- chickpeas
- fortified breakfast cereals
How much folic acid do I need?
Adults need 0.2mg of folic acid a day.
Folic acid cannot be stored in the body, so you need it in your diet every day.
Most people should be able to get the amount they need by eating a varied and balanced diet.
However, if you are pregnant, thinking of trying to have a baby or
likely to become pregnant, it is recommended that you take a 0.4mg (400
micrograms) folic acid supplement daily from the time you stop using
contraception until the 12th week of pregnancy. This is to help prevent
birth defects of the central nervous system, such as
spina bifida, in your baby.
If you have a family history of conditions like spina bifida (known
as neural tube defects), you may need to take a higher dose of 5mg
of folic acid each day until the 12th week of pregnancy. This is
available on prescription from your GP. Women with diabetes and those
taking anti-epileptic medicines should speak to their GP for advice, as
they may also need to take a higher dose of folic acid.
Read more about
vitamins and minerals during pregnancy.
What happens if I take too much folic acid?
Taking doses of folic acid higher than 1mg can disguise vitamin B12 deficiency.
An early symptom of vitamin B12 deficiency is
anaemia.
However, taking large amounts of folic acid treats the anaemia without
treating the B12 deficiency. If a vitamin B12 deficiency is not noticed,
it can eventually damage the nervous system.
This is particularly a concern for older people, because it becomes more difficult to absorb vitamin B12 as you get older.
What does the Department of Health advise?
The Department of Health recommends that folic acid supplements are
taken by women who are pregnant, thinking of having a baby or likely to
become pregnant (see above).
Women who are not pregnant or planning for a baby should be able to
get all the folate they need by eating a varied and balanced diet.
If you are taking folic acid supplements, it's important not to take too much, because this could be harmful.
Taking 1mg or less a day of folic acid supplements is unlikely to cause any harm.
Some women have an increased risk of having a pregnancy affected by a
neural tube defect, and are advised to take a higher dose of 5mg of
folic acid each day until they are 12 weeks pregnant. This is important
and unlikely to cause harm, as it is taken on a short-term basis.
Vitamin B12
Vitamin B12 has several important functions and is involved in:
- making red blood cells and keeping the nervous system healthy
- releasing energy from the food we eat
- processing folic acid
A lack of vitamin B12 could lead to
vitamin B12 deficiency anaemia.
Good sources of vitamin B12
Good sources include:
- meat
- salmon
- cod
- milk
- cheese
- eggs
- some fortified breakfast cereals
How much vitamin B12 do I need?
Adults need approximately 0.0015mg a day of vitamin B12.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.
However, because vitamin B12 is not found naturally in foods such as
fruit, vegetables and grains, vegans may not get enough of this
vitamin. Read our page on
the vegan diet for information and advice on vegan nutrition.
What happens if I take too much vitamin B12?
There is not enough evidence to show what the effects may be of taking high doses of vitamin B12 supplements each day.
What does the Department of Health advise?
You should be able to get all the vitamin B12 you need by eating a
varied and balanced diet. If you take vitamin B12 supplements, do not
take too much, because this could be harmful.
Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.
Vitamin C
Vitamin C is also known as ascorbic acid and has several important functions.
For example, it:
- helps to protect cells and keeps them healthy
- is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs
- helps wound healing
A lack of vitamin C can lead to
scurvy.
Good sources of vitamin C
Vitamin C is found in a wide variety of fruit and vegetables. Good sources include:
- oranges and orange juice
- red and green peppers
- strawberries
- blackcurrants
- broccoli
- brussels sprouts
- potatoes
How much vitamin C do I need?
Adults need 40mg of vitamin C a day.
Vitamin C cannot be stored in the body, so you need it in your diet every day.
You should be able to get all the vitamin C you need from your daily diet.
What happens if I take too much vitamin C?
Taking large amounts (more than 1,000mg per day) of vitamin C can cause:
These symptoms should disappear once you stop taking vitamin C supplements.
What does the Department of Health advise?
You should be able to get all the vitamin C you need by eating a
varied and balanced diet. If you take vitamin C supplements, do not take
too much, because this could be harmful.
Taking less than 1,000mg of vitamin C supplements is unlikely to cause any harm.
Vitamin D
Vitamin D helps to regulate the amount of calcium and phosphate in the body.
These nutrients are needed to keep bones, teeth and muscles healthy.
A lack of vitamin D can lead to bone deformities such as
rickets in children, and bone pain and tenderness as a result of a condition called osteomalacia in adults.
Good sources of vitamin D
From about late March/April to the end of September, most of us
should be able to get all the vitamin D we need from sunlight on our
skin. The vitamin is made by our body under the skin in reaction to
sunlight.
If you are out in the sun, take care to cover up or protect your skin
with sunscreen before you turn red or get burnt. Between October and
early March we don't get any vitamin D from sunlight.
Read more about
how we get vitamin D from sunlight.
Vitamin D is also found in a small number of foods. Good food sources are:
- oily fish – such as salmon, sardines, herring and mackerel
- red meat
- liver
- egg yolks
- fortified foods such as most fat spreads and some breakfast cereals
Another source of vitamin D is dietary supplements.
In the UK, cows' milk is generally not a good source of vitamin D because it isn't fortified, as it is in some other countries.
How much vitamin D do I need?
Babies from birth to one year need 8.5 to 10 micrograms (8.5-10mcg) of vitamin D a day.
Children from the age of one year and adults need 10 micrograms
(10mcg) of vitamin D a day. This includes pregnant and breastfeeding
women and population groups at risk of vitamin D deficiency (those with
minimal exposure to sunshine and those from minority ethnic groups with
dark skin).
From about late March/April to the end of September, most of us
should be able to get all the vitamin D we need from sunlight on our
skin.
Should I take a vitamin D supplement?
Advice for infants and young children
The Department of Health recommends that:
- Breastfed babies from birth to one year of age should be given a daily supplement containing 8.5 to 10mcg of vitamin D, to make sure they get enough.
- Babies fed infant formula should not be given a
vitamin D supplement until they are receiving less than 500ml (about a
pint) of infant formula a day, because infant formula is fortified with
vitamin D
- Children aged 1 to 4 years old should be given a daily supplement containing 10mcg of vitamin D
You can buy single vitamin D supplements or vitamin drops containing
vitamin D (for use by under-fives) at most pharmacies and supermarkets.
Women and children who qualify for the Healthy Start scheme can get free
supplements containing the recommended amounts of vitamin D.
See the
Healthy Start website for more information on the scheme.
Advice for adults and children over five years old
Because vitamin D is found only in a small number of foods, it might
be difficult to get enough from foods that naturally contain vitamin D
and/or fortified foods alone. So everyone, including pregnant and
breastfeeding women, should consider taking a daily supplement
containing 10mcg of vitamin D.
Between late March/April to the end of September, the majority of
people aged five years and above will probably obtain sufficient vitamin
D from sunlight when they are outdoors. So you might choose not to take
a vitamin D supplement during these months.
However, some groups of people will not get enough vitamin D from
sunlight because they have very little or no sunshine exposure. So the
Department of Health recommends that people should take a daily
supplement containing 10mcg of vitamin D throughout the year if they:
- are not often outdoors, such as those who are frail or housebound
- are in an institution such as a care home
- usually wear clothes that cover up most of their skin when outdoors
People from minority ethnic groups with dark skin, such as those of
African, African-Caribbean or South Asian origin, might not get enough
vitamin D from sunlight – so they should consider taking a daily
supplement containing 10mcg of vitamin D throughout the year.
What happens if I take too much vitamin D?
Taking too many vitamin D supplements over a long period of time can
cause more calcium to be absorbed by the body than can be excreted. This
leads to high levels of calcium in the blood (hypercalcaemia).
Too much calcium in the blood can weaken the bones and damage the kidneys and the heart.
If you choose to take vitamin D supplements, 10mcg a day will be enough for most people.
Do not take more than 100mcg of vitamin D a day, as it could be
harmful. This applies to adults, including pregnant and breastfeeding
women and the elderly, and children aged 11-17 years.
Children aged 1-10 years should not have more than 50mcg a day.
Infants under 12 months should not have more than 25mcg a day.
Some people have medical conditions that mean they may not be able to
safely take as much. If in doubt, you should consult your doctor. If
your doctor has recommended you take a different amount of vitamin D,
you should follow their advice.
Your body doesn't make too much vitamin D from sun exposure, but
always remember to cover up or protect your skin if you are out in the
sun for long periods, to reduce the risk of skin damage and skin cancer.
Vitamin E
Vitamin E has several important functions. For example, it acts as an antioxidant, which protects cell membranes.
This helps to maintain healthy skin, eyes and strengthens the immune system.
Good sources of vitamin E
Vitamin E is found in a wide variety of foods. The richest sources are plant oils, such as soya, corn and olive oil.
Other good sources include:
- nuts and seeds
- wheat germ – found in cereals and cereal products
How much vitamin E do I need?
The amount of vitamin E you need is:
- 4mg a day for men
- 3mg a day for women
You should be able to get all the vitamin E you need from your daily diet.
Any vitamin E your body doesn't need immediately is stored for future use, so you don't need it in your diet every day.
What happens if I take too much vitamin E?
There isn't enough evidence to know what the effects might be of taking high doses of vitamin E supplements each day.
What does the Department of Health advise?
You should be able to get the amount of vitamin E you need by eating a
varied and balanced diet. If you take vitamin E supplements, don't take
too much.
Taking 540mg or less a day of vitamin E supplements is unlikely to cause any harm.
Vitamin K
Vitamin K has several important functions. For
example, it's needed for blood clotting, which means it helps wounds to
heal properly.
There's some evidence that vitamin K is also needed to help keep bones healthy.
Good sources of vitamin K
Vitamin K is found in:
- green leafy vegetables – such as broccoli and spinach
- vegetable oils
- cereal grains
Small amounts can also be found in meat and dairy foods.
How much vitamin K do I need?
Adults need approximately 0.001mg a day of vitamin K for each kilogram of their body weight.
For example, someone who weighs 65kg would need 0.065mg a day of
vitamin K, while a person who weighs 75kg would need 0.075mg a day.
You should be able to get all the vitamin K you need by eating a varied and balanced diet.
Any vitamin K your body doesn't need immediately is stored in the
liver for future use, so you don't need it in your diet every day.
What happens if I take too much vitamin K?
There's not enough evidence to know what the effects might be of taking high doses of vitamin K supplements each day.
What does the Department of Health advise?
You should be able to get all the vitamin K you need by eating a
varied and balanced diet. If you take vitamin K supplements, don't take
too much, because this might be harmful.
Taking 1mg or less of vitamin K supplements a day is unlikely to cause any harm.
Calcium
There is more calcium in the body than any other mineral, and it has several important functions.
These include:
- helping to build strong bones and teeth
- regulating muscle contractions, including heartbeat
- ensuring that blood clots normally
A lack of calcium could lead to a condition called
rickets in children or
osteoporosis in later life.
Good sources of calcium
Good sources of calcium include:
- milk, cheese and other dairy foods
- green leafy vegetables – such as broccoli, cabbage and okra, but not spinach
- soya beans
- tofu
- soya drinks with added calcium
- nuts
- bread and anything made with fortified flour
- fish where you eat the bones – such as sardines and pilchards
How much calcium do I need?
Adults need 700mg of calcium a day.
You should be able to get all the calcium you need from your daily diet.
What happens if I take too much calcium?
Taking high doses of calcium (over 1,500mg a day) could lead to stomach pain and
diarrhoea.
What does the Department of Health advise?
You should be able to get all the calcium you need by eating a varied and balanced diet.
If you take calcium supplements, don't take too much. Taking 1,500mg or less a day is unlikely to cause any harm.
Iodine
Iodine helps to make the thyroid hormones. These hormones help to keep cells and the metabolic rate healthy.
Good sources of iodine
Iodine is a trace element found in seawater, rocks and some types of soil. Good food sources include sea fish and shellfish.
Iodine can also be found in plant foods, such as cereals and grains,
but the levels vary, depending on the amount of iodine in the soil where
the plants are grown.
How much iodine do I need?
Adults need 0.14mg of iodine a day.
Most people should be able to get all the iodine they need by eating a varied and balanced diet.
What happens if I take too much iodine?
Taking high doses of iodine for long periods of time could change the
way your thyroid gland works. This can lead to a wide range of
different symptoms, such as weight gain.
What does the Department of Health advise?
You should be able to get all the iodine you need by eating a varied
and balanced diet. If you take iodine supplements, don't take too much,
because this could be harmful.
Taking 0.5mg or less a day of iodine supplements is unlikely to cause any harm.
Iron
Iron is an essential mineral, with several important roles in the body.
For example, it helps to make red blood cells, which carry oxygen around the body.
A lack of iron can lead to
iron deficiency anaemia.
Good sources of iron
Good sources of iron include:
- liver
- meat
- beans
- nuts
- dried fruit – such as dried apricots
- wholegrains – such as brown rice
- fortified breakfast cereals
- soybean flour
- most dark-green leafy vegetables – such as watercress and curly kale
Although liver is a good source of iron, don't eat it if you are pregnant. This is because it is also rich in
vitamin A which, in large amounts, can harm your unborn baby.
How much iron do I need?
The amount of iron you need is:
- 8.7mg a day for men
- 14.8mg a day for women
You should be able to get all the iron you need from your daily diet.
Women who lose a lot of blood during their monthly period (
heavy periods) are at higher risk of iron deficiency anaemia and may need to take iron supplements. Speak to your GP or a
registered dietitian for more advice.
What happens if I take too much iron?
The side effects of taking high doses (over 20mg) of iron include:
Very high doses of iron can be fatal, particularly if taken by
children, so always keep iron supplements out of the reach of children.
What does the Department of Health advise?
Most people should be able to get all the iron they need by eating a
varied and balanced diet. If you take iron supplements, don't take too
much, because this could be harmful.
Taking 17mg or less a day of iron supplements is unlikely to cause
any harm. However, continue taking a higher dose if advised to by your
GP.
Beta-carotene
Beta-carotene gives yellow and orange fruit and vegetables their colour. It's turned into
vitamin A in the body, so it can perform the same functions in the body as vitamin A.
Good sources of beta-carotene
The main food sources of beta-carotene are:
- yellow and green (leafy) vegetables – such as spinach, carrots and red peppers
- yellow fruit – such as mango, melon and apricots
How much beta-carotene do I need?
You should be able to get the amount of beta-carotene you need from your daily diet.
What happens if I take too much beta-carotene?
Beta-carotene supplements have been found to increase the risk of
lung cancer developing in smokers and in people who have been heavily
exposed to asbestos at work.
It's possible that taking large amounts of beta-carotene supplements could also increase the risk of cancer in other people.
Some research suggests that having large amounts of vitamin A over a
long period may affect people's bones and make them more likely to
fracture when they are older. However, beta-carotene does not have this
effect. This is because the body's conversion of beta-carotene into
vitamin A is not very efficient, so it's unlikely to result in high
levels of vitamin A in the body.
What does the Department of Health advise?
You should be able to get the amount of beta-carotene you need by
eating a varied and balanced diet. If you decide to take beta-carotene
supplements, it's important not to take too much, because this could be
harmful.
Don't take more than 7mg of beta-carotene supplements a day, unless advised to by a doctor.
People who smoke or who have been exposed to asbestos are advised not to take any beta-carotene supplements.
There is no evidence that the beta-carotene we get from food is harmful.
Boron
Boron is a trace element, which means the body only needs very small
amounts of it. Boron is thought to help the body make use of glucose,
fats, oestrogen and other minerals, such as calcium, copper and
magnesium, in the food we eat.
Good sources of boron
Boron is found widely in the environment, in the oceans, rocks, soils and plants. Food sources of boron include:
- green vegetables
- fruit
- nuts
How much boron do I need?
You should be able to get all the boron you need from your daily diet.
What happens if I take too much boron?
Taking high doses of boron supplements for long periods may reduce fertility in men.
What does the Department of Health advise?
You should be able to get all the boron you need by eating a varied
and balanced diet. If you take supplements containing boron, don't take
too much, as this could be harmful.
Taking 6mg or less of boron supplements a day is unlikely to cause any harm.
Chromium
Chromium is a trace element thought to influence how the hormone
insulin behaves in the body. This means chromium may affect the amount
of energy we get from food.
Good sources of chromium
Chromium is found widely in the environment, in air, water and soil, and in plants and animals.
Good food sources of chromium include:
- meat
- wholegrains – such as wholemeal bread and whole oats
- lentils
- broccoli
- potatoes
- spices
How much chromium do I need?
Adults need at least 0.025mg of chromium a day.
You should be able to get all the chromium you need by eating a varied and balanced diet.
What happens if I take too much chromium?
There is not enough evidence to know what the effects might be of taking high doses of chromium each day.
What does the Department of Health advise?
You should be able to get all the chromium you need by eating a varied and balanced diet.
If you take chromium supplements, don't take too much, because this might be harmful.
Having 10mg or less a day of chromium from food and supplements is unlikely to cause any harm.
Cobalt
Cobalt is a trace element that forms part of the structure of vitamin B12
– one of the
B vitamins.
Good sources of cobalt
Cobalt is found widely in the environment. Good food sources of cobalt include:
- fish
- nuts
- green leafy vegetables – such as broccoli and spinach
- cereals – such as oats
How much cobalt do I need?
You should be able to get all the cobalt you need from your daily diet.
Cobalt is a major part of the structure of vitamin B12. Therefore, if
you get enough vitamin B12, you will also get enough cobalt.
Adults need approximately 0.0015mg of vitamin B12 a day.
What happens if I take too much cobalt?
Having high amounts of cobalt for long periods of time could affect the heart and might decrease fertility in men.
What does the Department of Health advise?
Having too much cobalt could be harmful. However, cobalt is
currently not used in supplements in the UK and the amount we get from
food is not harmful.
Having 1.4mg or less a day of cobalt supplements is unlikely to cause any harm.
Copper
Copper is a trace element that has several important functions. For example, it:
- helps to produce red and white blood cells, and triggers the release of iron to form haemoglobin – the substance that carries oxygen around the body
- is thought to be important for infant growth, brain development, the immune system and strong bones
Good sources of copper
Good sources of copper include:
How much copper do I need?
Adults need 1.2mg of copper a day.
You should be able to get all the copper you need from your daily diet.
What happens if I take too much copper?
Taking high doses of copper could cause:
- stomach pain
- sickness
- diarrhoea
- damage to liver and kidneys, if taken for a long time
What does the Department of Health advise?
You should be able to get all the copper you need by eating a varied
and balanced diet. If you take copper supplements, don't take too much,
because this could be harmful.
Having 1mg or less a day of copper supplements is unlikely to cause any harm.
Magnesium
Magnesium is a mineral that, among other things:
- helps turn the food we eat into energy
- helps to make sure the parathyroid glands, which produce hormones that are important for bone health, work normally
Good sources of magnesium
Magnesium is found in a wide variety of foods, such as:
- green leafy vegetables – such as spinach
- nuts
- brown rice
- bread (especially wholegrain)
- fish
- meat
- dairy foods
How much magnesium do I need?
The amount of magnesium you need is:
- 300mg a day for men
- 270mg a day for women
You should be able to get all the magnesium you need from your daily diet.
What happens if I take too much magnesium?
Taking high doses of magnesium (more than 400mg) for a short time can cause
diarrhoea.
There is not enough evidence to say what the effects might be of taking high doses of magnesium for a long time.
What does the Department of Health advise?
You should be able to get all the magnesium you need by eating a
varied and balanced diet. If you take magnesium supplements, don't take
too much, because this could be harmful.
Having 400mg or less a day of magnesium from supplements is unlikely to cause any harm.
Manganese
Manganese is a trace element that helps make and activate some of the enzymes in the body.
Good sources of manganese
Manganese is found in a variety of foods, including:
- tea – which is probably the biggest source of manganese for many people
- bread
- nuts
- cereals
- green vegetables – such as peas and runner beans
How much manganese do I need?
You should be able to get all the manganese you need from your daily diet.
What happens if I take too much manganese?
Taking high doses of manganese for long periods of time might cause
muscle pain, nerve damage and neurological symptoms, such as fatigue and
depression.
What does the Department of Health advise?
You should be able to get all the manganese you need by eating a
varied and balanced diet. If you take manganese supplements, don't take
too much, as this could be harmful.
For most people, taking 4mg or less of manganese supplements a day is unlikely to cause any harm.
For older people, taking 0.5mg or less of manganese supplements a day
is unlikely to cause any harm. This is a lower amount because older
people may be more sensitive to manganese.
Molybdenum
Molybdenum is a trace element that helps make and activate some of
the enzymes involved in repairing and making genetic material.
Good sources of molybdenum
Molybdenum is found in a wide variety of foods. Foods that grow above
ground tend to be higher in molybdenum than foods that grow below the
ground, such as potatoes or carrots.
Good sources of molybdenum include:
- nuts
- tinned vegetables
- cereals – such as oats
- peas
- leafy vegetables – including broccoli and spinach
- cauliflower
How much molybdenum do I need?
You should be able to get all the molybdenum you need from your daily diet.
What happens if I take too much molybdenum?
There is some evidence to suggest taking molybdenum supplements might cause joint pain.
What does the Department of Health advise?
You should be able to get all the molybdenum you need by eating a
varied and balanced diet. The molybdenum we get from food is not likely
to be harmful.
Nickel
Nickel is a trace element that:
- influences the amount of iron our bodies absorb from foods
- may be important in helping to make red blood cells
Good sources of nickel
Nickel is found widely in the environment. Good food sources include:
How much do I need?
You should be able to get all the nickel you need from your daily diet.
What happens if I take too much nickel?
Up to 10% of people in the UK may have an allergy to nickel that causes a skin rash.
This is usually caused by jewellery or coins that contain nickel, but
nickel in food or supplements can also cause a rash if you have this
allergy.
What does the Department of Health advise?
You should be able to get all the nickel you need by eating a varied and balanced diet.
If you are allergic to nickel or think you might be, avoid taking nickel supplements.
The nickel found naturally in food should not cause any harm.
Phosphorus
Phosphorus is a mineral that helps to build strong bones and teeth, and helps to release energy from food.
Good sources of phosphorus
Phosphorus is present in many foods. Good sources include:
- red meat
- dairy foods
- fish
- poultry
- bread
- brown rice
- oats
How much phosphorus do I need?
Adults need 550mg of phosphorus a day.
You should be able to get all the phosphorus you need from your daily diet.
What happens if I take too much phosphorus?
Taking high doses of phosphorus supplements for a short time can cause diarrhoea or stomach pain.
Taking high doses for a long time can reduce the amount of calcium in
the body, which means that bones are more likely to fracture.
What does the Department of Health advise?
You should be able to get all the phosphorus you need by eating a
varied and balanced diet. If you take phosphorus supplements, it's
important not to take too much, because this could be harmful.
Taking 250mg or less a day of phosphorus supplements is unlikely to cause any harm.
Potassium
Potassium is a mineral that has many important functions, including:
- controlling the balance of fluids in the body
- correct functioning of the heart muscle
Good sources of potassium
Potassium is found in most types of food. Good sources of potassium include:
- fruit – such as bananas
- some vegetables – such as broccoli, parsnips and brussel sprouts
- pulses
- nuts and seeds
- fish
- shellfish
- beef
- chicken
- turkey
How much potassium do I need?
Adults need 3,500mg of potassium a day. You should be able to get all the potassium you need from your daily diet.
What happens if I take too much potassium?
Taking too much potassium can cause stomach pain, nausea and diarrhoea.
What does the Department of Health advise?
You should be able to get all the potassium you need by eating a
varied and balanced diet. If you take potassium supplements, don't take
too much, because this could be harmful.
Taking 3,700mg or less of potassium supplements a day is unlikely to have obvious harmful effects.
However, older people may be more at risk of harm from potassium.
This is because as we get older, our kidneys may become less able to
remove potassium from our blood. Therefore, older people should not take
potassium supplements unless advised to by a doctor.
Selenium
Selenium is a trace element that plays an important role in our
immune system's function and in reproduction. It also helps to prevent
damage to cells and tissues.
Good sources of selenium
Selenium is found widely in the environment. Good food sources include:
- brazil nuts
- fish
- meat
- eggs
How much do I need?
The amount of selenium you need is:
- 0.075mg a day for men
- 0.06mg a day for women
If you eat meat, fish or nuts, you should be able to get all the selenium you need from your daily diet.
What happens if I take too much selenium?
Too much selenium causes selenosis
– a condition that, in its mildest form, can lead to loss of hair, skin and nails.
What does the Department of Health advise?
You should be able to get all the selenium you need by eating a
varied and balanced diet including meat, fish or nuts. If you take
selenium supplements, it's important not to take too much, because this
could be harmful.
Taking 0.35mg or less a day of selenium supplements is unlikely to cause any harm.
Silicon
Silicon is a mineral that helps keep bones and connective tissues healthy.
Good sources of silicon
Silicon is found in high levels in grains such as oats, barley and rice. It's also found in fruit and vegetables.
How much silicon do I need?
You should be able to get all the silicon you need from your daily diet.
What happens if I take too much silicon?
There is not enough evidence to know what the effects might be of taking high doses of silicon supplements each day.
What does the Department of Health advise?
You should be able to get all the silicon you need by eating a varied
and balanced diet. If you take silicon supplements, it is important not
to take too much, because this might be harmful.
Taking 700mg or less of silicon supplements a day is unlikely to cause any harm.
Sodium chloride (salt)
Sodium chloride is commonly known as salt. Sodium and chloride are
minerals that are needed by the body in small amounts to help keep the
level of fluids in the body balanced.
Chloride helps the body to digest food because it's an essential component of the fluids in the stomach and intestines.
Sources of salt
Salt is found naturally at low levels in all foods, but some salt is added to many processed foods, such as:
- ready meals
- meat products – such as bacon
- some breakfast cereals
- cheese
- some tinned vegetables
- some bread
- savoury snacks
How much salt do I need?
You should have no more than 6g of salt (2.4g of sodium) a day.
However, on average, people in the UK eat 8.1g of salt (about 3.2g
of sodium) a day, which is much more than the body needs.
A few practical tips for cutting down on salt include:
- check food labels and choose foods with less salt
- choose tinned vegetables and pulses with no added salt
- only use sauces – like soy sauce, brown sauce, ketchup and mayonnaise – sparingly, because these are often high in salt
- eat fewer salty snacks, such as crisps, salted nuts and salty foods such as bacon, cheese, pickles and smoked fish
- add less or no salt when cooking – use herbs and spices for flavour instead
- choose low-salt stock cubes, or make your own stock without added salt
- taste your food first and do not automatically add extra salt
Read more
facts about salt,
cutting down on salt and
how much salt is good for me?
What happens if I have too much salt?
Having too much salt is linked to an increase in blood pressure (
hypertension), which raises your risk of a
stroke and
heart attack.
What does the Department of Health advise?
On average, we eat 2.1g more salt than we should each day.
The Department of Health advises people to cut down on salt and that sodium chloride should not be used in supplements.
Sulphur
Sulphur is a mineral involved in many different processes. For example, it helps to make tissues, such as cartilage.
Sources of sulphur
Sulphur is found naturally in many different forms in all foods. It's
also used in the form of sulphates and sulphites as food additives in
some processed foods.
How much sulphur do I need?
You can get all the sulphur you need from your daily diet.
What does the Department of Health advise?
You can get all the sulphur you need by eating a varied and balanced diet.
Zinc
Zinc is a trace element that has several important functions. For example, it:
- helps to make new cells and enzymes
- helps us process carbohydrate, fat and protein in food
- helps with the healing of wounds
Good sources of zinc
Zinc is found widely in the environment. Good food sources of zinc include:
- meat
- shellfish
- dairy foods – such as cheese
- bread
- cereal products – such as wheat germ
How much zinc do I need?
The amount of zinc you need is about:
- 5.5-9.5mg a day for men
- 4.0-7.0mg a day for women
You should be able to get all the zinc you need from your daily diet.
What happens if I take too much zinc?
Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones.
What does the Department of Health advise?
You should be able to get all the zinc you need by eating a varied
and balanced diet. If you take zinc supplements, it's important not to
take too much, because this could be harmful.
Don't take more than 25mg of zinc supplements a day, unless advised to by a doctor.
