Vitamins & minerals: which ones do we really need
Micronutrients are essential for key bodily functions. What should you do in case of a deficiency? The good news is that the right diet is usually sufficient.
A dull feeling, constant tiredness, brittle nails. A deficiency often develops slowly and it takes time before the effects are felt in everyday life. A blood test then reveals that your levels of iron, vitamin D and B12 are all too low. But what does the body really need? Which vitamins and minerals are required daily – and why?
Effect of vitamins and minerals on the body
Vitamins and minerals, while not energy sources themselves, are crucial for various bodily functions. They ensure that biochemical processes in the body function smoothly. Without them, the heart, brain, muscles and immune system would quickly reach their limits.
Vitamins: small substances, big effect
Vitamins regulate metabolism, protect cells and help build bones or blood. Some act as antioxidants, others are components of vital enzymes. A deficiency can have noticeable consequence, particularly affecting concentration, immune function and skin health
Minerals: building blocks of bodily functions
Minerals are important for bones, teeth, muscles – and for the immune system. They regulate our fluid and electrolyte balance and support energy metabolism. The body can’t produce these itself, so they have to be supplied through food.
A balanced diet is the key
A healthy diet is the best protection against deficiency symptoms. People who eat a varied and balanced diet usually cover their vitamin and mineral requirements automatically – without the need for pills or powders. It’s not crucial to get the exact right amount of minerals in every meal. Instead, focusing on a varied and balanced diet over the week ensures you meet your overall mineral needs.
Colourful, fresh and as natural as possible
The Schweizer Gesellschaft für Ernährung SGE (Swiss Society for Nutrition) recommends that we eat two portions of fruit and three portions of vegetables a day. Seasonal, colourful varieties such as broccoli, carrots, berries or citrus fruits are particularly recommended.
Vitamins are easily lost
Vitamins are sensitive. Water-soluble vitamins such as C, for example, are quickly lost at hot temperatures, light and water. Fat-soluble vitamins are a little more stable, but they also dislike oxygen and sometimes light. To preserve as many vitamins as possible, it is worth considering the following tips:
- Store in a cool, dark place: Store vegetables in the fridge at a maximum of four degrees Celsius and protect them from direct light.
- Preserve moisture: Wrap delicate varieties (e.g. kale, lettuce) in a damp cloth to preserve vitamins and freshness.
- Wash lightly and prepare: Only rinse the vegetables briefly, drain well and only cut immediately before cooking.
- Cook gently: Steaming preserves vitamins. Use the cooking or steaming juices later for sauces.
- Don’t keep warm: Serve vegetables straight away or chill them quickly.
Frozen instead of drained
According to the German Food Association, frozen vegetables are often richer in nutrients than fresh, provided they are shock frozen immediately after harvesting. It is important to buy as natural as possible, i.e. without additives such as salt, sauces or spices.
Overview of fat-soluble vitamins
Vitamins A, D, E and K are fat-soluble. This means that they are only properly absorbed together with fat. The body can store them primarily in the liver and adipose tissue, which is why a deficiency is often only noticed late. Find out which foods contain these vitamins and what they are important for.
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Vitamin A
What is it important for? Supports vision, protects skin and mucous membranes, supports reproduction, growth, development and the immune system.
Where is it found? In animal foods such as liver, margarine, butter, carrots, sweet potatoes and kale.
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Vitamin D
What is it important for? Vitamin D promotes the intake and storage of calcium and phosphate, regulates their metabolism and strengthens bones, teeth and muscles.
Where is it found? In fatty fish (such as whitefish, halibut or salmon), eggs, parmesan and whole milk. However, a large proportion is formed in the skin by UV-B radiation, i.e. sunlight.
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Vitamin E
What is it important for? It protects the fatty layers in the blood and cells from harmful substances and is supported by other vitamins.
Where is it found? In vegetable oils such as wheat germ, rapeseed or olive oil, nuts and quinoa.
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Vitamin K
What is it important for? Supports blood clotting and is important for building and maintaining bones.
Where is it found? In kale, parsley, spinach and broccoli as well as oats.
Detailed information on all vitamins can also be found at the Swiss Society for Nutrition.
Water-soluble vitamins at a glance
With the exception of vitamin B12, the body cannot store water-soluble vitamins. This is why a regular intake via the diet is particularly important. They act as co-enzymes in many metabolic processes and strengthen the immune system, nerves and tissue.
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Vitamin B1
What is it important for? It helps the body to obtain energy from carbohydrates and supports the nervous system.
Where is it found? In wheat germ, sunflower seeds, pork, wholemeal pasta and chickpeas.
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Vitamin B2
What is it important for? It helps to convert carbohydrates, fats and proteins into energy.
Where is it found? In almonds, feta, raw mushrooms, low-fat quark, eggs and quinoa.
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Vitamin B3
What is it important for? It supports enzymes that convert nutrients into energy and is essential for energy production
Where is it found? In wheat bran, peanut butter, chicken breast, sunflower seeds and salmon.
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Vitamin B6
What is it important for? It helps the body to utilise proteins properly, supports the production of red blood cells and ensures that the nerves and immune system work well.
Where is it found? In sunflower seeds, chicken breast, salmon, passion fruit, wholemeal crispbreads and bananas.
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Vitamin B12
What is it important for? It helps to form new blood, renew cells (and especially the mucous membranes), ensures healthy nerves, converts folic acid into its active form and reduces the risk of homocysteine in the blood.
Where is it found? Almost exclusively in animal products, such as calf’s liver, rabbit, mussels, salmon, Emmental cheese, mozzarella and eggs.
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Vitamin C
What is it important for? It protects the cells from harmful substances, supports the development of connective tissue and bones, strengthens the immune system and improves iron absorption.
Where is it found? In blackcurrants, Brussels sprouts, peppers, kiwis, broccoli, strawberries and oranges.
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Folic acid
What is it important for? Important for cell division, especially during pregnancy.
Where is it found? In sesame seeds, walnuts, spinach, cauliflower, chickpeas, egg and silken tofu.
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Pantothenic acid
What is it important for? It helps cells produce energy, builds up and breaks down carbohydrates, proteins and fats, and supports the production of hormones such as cholesterol and bile acids.
Where is it found? In mushrooms, salmon, wholegrain products, avocados, lentils, dried meat and oats.
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Biotin
What is it important for? Supports the metabolism, skin, hair and nails.
Where is it found? In peanuts, eggs, oats, sunflower seeds, spinach, beef fillet and carrots.
Minerals at a glance
Minerals are inorganic nutrients that do not provide energy themselves, but are essential for vital processes in the body. They are found in both plant and animal products and must be ingested through food, as the body cannot produce them itself.
A distinction is made between bulk elements (calcium, magnesium) and trace elements (iron, zinc). Unlike vitamins, minerals remain stable during cooking or storage.
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Calcium
What is it important for? Essential for bones and teeth, stabilises cell membranes, enables nerve impulses and muscle excitation and is important for blood clotting.
Where is it found? In parmesan cheese, sardines, almonds, kale, tofu, yoghurt, chickpeas and milk.
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Chloride
What is it important for? Regulates the water and acid-base balance and, together with sodium, supports blood pressure regulation.
Where is it found? Mainly in table salt.
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Iron
What is it important for? Building block of red blood pigment, essential for the body’s oxygen supply.
Where is it found? In wheat bran, liver, lentils, millet, dark chocolate, nuts and wholemeal bread.
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Fluoride
What is it important for? Protects teeth from decay and supports the mineralisation of bones and teeth.
Where is it found? Mainly in fluoridated table salt.
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Iodine
What is it important for? Required for thyroid function and hormonal balance.
Where is it found? Mainly in iodised table salt.
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Potassium
What is it important for? Enables muscle and nerve stimulation, promotes cell growth and regulates water and acid-base balance with sodium.
Where is it found? In apricots, tomato purée, chickpeas, pistachios, quinoa, spinach and bananas.
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Copper
What is it important for? Is an important building block of metalloenzymes with an antioxidant effect and plays a central role in iron metabolism.
Where is it found? In cocoa powder, cashew nuts, dark chocolate, lentils and oats.
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Magnesium
What is it important for? Supports the transmission of stimuli in the nervous system and muscle contraction, it is used in the formation of bones and teeth, activates numerous enzymes in energy metabolism and plays a role in DNA synthesis.
Where is it found? In pumpkin seeds, Brazil nuts, quinoa, oats, dark chocolate and wholemeal pasta.
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Sodium
What is it important for? Regulates the fluid balance in the body and, together with chloride, helps to maintain the acid-base balance.
Where is it found? In table salt, salmon, dried meat, salami, green olives, Tête de Moine and Camembert.
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Phosphorus
What is it important for? Together with calcium, it forms the framework for bones and teeth, it is essential for energy production in the cells and supports the regulation of the acid-base balance.
Where is it found? In pumpkin seeds, processed cheese, Emmental cheese, oats, ham, milk chocolate and fish.
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Selenium
What is it important for? As an antioxidant, it protects cells from harmful radicals, supports general cell metabolism and is crucial for the activation of thyroid hormones.
Where is it found? In Brazil nuts, egg pasta, sesame seeds, peanuts, perch, egg and artichoke hearts.
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Zinc
What is it important for? Supports numerous metabolic processes, helps with insulin production and strengthens the immune system.
Where is it found? In sunflower seeds, beef shoulder roast, pine nuts, Emmental cheese, lentils and wholemeal crispbreads.
Detailed information on all vitamins and minerals can also be found on the website of the Schweizer Gesellschaft für Ernährung SGE (Swiss Society for Nutrition).
Nutritional requirements: How many vitamins do you need per day?
The daily requirement for nutrients is individual and depends on numerous factors, such as age, sex, weight, activity level or state of health. A distinction is made between macronutrients such as carbohydrates, fats and proteins, which provide the body with energy, and micronutrients such as vitamins and minerals, which are essential for many metabolic processes.
With micronutrients in particular, it is important to know that the body only needs small amounts of them – but that it needs them regularly. It’s not possible to pinpoint a single, precise amount that applies to everyone. The requirement changes over the course of a person’s life and is significantly higher in certain groups, for example pregnant women, breastfeeding mothers, older people or people who are very sporty.
Which vitamins do I need to stay healthy?
The Federal Food Safety and Veterinary Office (FSVO) has drawn up a scientifically based, dynamic reference table. It shows how much of which nutrient is recommended at which stage of life and is a helpful tool for anyone who wants to better understand their needs. Click here for the FSVO’s dynamic nutrient table.
Symptoms of vitamin deficiency
Although vitamin deficiency is rare in Switzerland, it is by no means impossible. Those who eat a balanced diet are generally well provided for.
However, there are exceptions, one being vitamin D. Various sources indicate that up to 70% of elderly people in Switzerland have insufficient levels of vitamin D, and half of them have a serious deficiency.
This is particularly evident in patients with hip fractures. According to the Zurich Hip Fracture Study, vitamin D deficiency was found in 80% of these patients.
What causes a deficiency?
There are many causes, including chronic intestinal diseases, alcoholism, eating disorders, strict diets or a very one-sided diet, certain medications, impaired absorption of nutrients in the intestine or abstaining from animal products. Pregnancy, old age or intensive sporting activity also increase the need for individual vitamins.
Vitamin deficiency develops gradually and is hard to detect
A deficiency usually develops slowly and often goes unnoticed in everyday life. In the early stages, only non-specific symptoms occur: Tiredness, depressive moods, concentration problems or susceptibility to infections.
Only if there is a prolonged undersupply do the symptoms become more pronounced, sometimes with serious consequences for nerves, blood formation or bone metabolism.
Symptoms that indicate a specific vitamin deficiency
- Vitamin A: Night blindness, increased risk of infections
- Vitamin B1: Muscle atrophy, heart muscle weakness, oedema, memory loss and confusion
- Vitamin B2: Skin rash around the nose, cracks in the corners of the mouth, inflammation of the oral mucosa and tongue, growth disorders and anaemia
- Vitamin B3: Pathological skin symptoms, diarrhoea, depressive psychoses and states of confusion
- Vitamin B6: Skin inflammation, mouth and lip cracks in the eye-mouth area, anaemia, neurological disorders
- Vitamin B12: Tiredness, tingling in hands and feet, memory problems, depressive mood, nerve damage
- Vitamin C: Susceptibility to infections, poor wound healing, bleeding gums (scurvy)
- Vitamin D: Muscle weakness and bone and muscle pain
- Vitamin E: Neurological disorders, muscle weakness, concentration problems
- Vitamin K: Tendency to bruising and nosebleeds, slower blood clotting
- Folate: Anaemia, increased risk of malformations in pregnant women
- Niacin (vitamin B3): Skin changes, depression, conjunctivitis
- Biotin: Hair loss, skin rashes, depressive moods (rare)
- Pantothenic acid: Burning feet, tiredness, muscle weakness
Should you take dietary supplements?
Whether in effervescent tablets, drops or capsules – dietary supplements are widely used in Switzerland. Around 30% of the population take supplements regularly, especially in winter when the immune system is under greater strain. The promises are big: More energy, better protection against infections, an active metabolism. But do the products deliver what they promise?
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No additional benefits for healthy adults
Several studies show that if you are healthy and eat a balanced diet, you will hardly benefit from additional vitamins in tablet form. More is not always better. On the contrary: Permanent overuse can be harmful in individual cases. Excessive intake of fat-soluble vitamins such as A, D, E or K in particular can lead to undesirable side effects.
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Government recommendations
The Federal Food Safety and Veterinary Office FSVO also states: Dietary supplements are not therapeutic products. They are not necessary for healthy adults who eat a balanced diet and they cannot replace a varied diet. They should therefore only be taken in certain life situations and always in consultation with specialists.
Targeted supplements can be useful for:- Planning a family and pregnancy: folic acid, iodine
- Vegan diet: vitamin B12, possibly also iodine
- Infants up to 3 years and people over 60: Vitamin D
- Certain diseases: with an increased need or impaired intake of nutrients
The FSVO also warns against taking several products or high-dose preparations without due care. Multiple intake in particular can lead to an oversupply, with potential risks for the liver, kidneys or circulation.
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Healthy eating remains the best way
Experts agree that if you include seasonal fruit and vegetables, wholegrain products, dairy products, legumes, fish and meat in your diet, you can usually cover your nutrient requirements without any problems.
Isolated preparations usually only contain individual substances. They also lack the protective phytochemicals and dietary fibre provided by fresh food. In many cases, it is therefore better to invest the money spent on dietary supplements in a shopping basket full of fresh food.
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What nutrients do active people need?
Many athletes assume that they automatically have a higher need for vitamins and minerals and therefore take dietary supplements as a precaution. But according to the German consumer advice centre, this is unnecessary in most cases:
If you eat a balanced diet, you will cover your needs even during intense physical exertion. Most products are expensive, useless and some are even harmful.
An additional intake is only beneficial if there is actually a deficiency. This should be clarified by a doctor. Deficiencies can occur in particular with an unbalanced diet, weight reduction or a vegan lifestyle.
In such cases, targeted supplements can be useful, for example iron or vitamin B12. Inadequate calorie intake, for example in someone who does ballet, martial arts or competitive sports with weight classes, also increases the risk of deficiences.
The best strategy for active people therefore remains to eat a varied diet: lots of vegetables, fruit, legumes, whole grain products and high-quality sources of protein such as dairy products, fish or tofu. Even those who sweat a lot during training can make up for their mineral loss with natural foods such as bananas, potatoes or juice spritzers – without the need for expensive powders.
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Vegan/Vegetarian: Does the diet cover vitamin requirements?
With good planning, a vegetarian or vegan diet is healthy. While ovo-lacto-vegetarians usually meet their requirements for important nutrients without any problems, a purely plant-based diet is more challenging.
“Vitamin B12 is almost exclusively found in animal products,” warns the Federal Food Safety and Veterinary Office (FSVO). Anyone who lives a vegan lifestyle should therefore definitely supplement this vitamin.
Zinc, iodine or B vitamins can also become critical in a long-term vegan diet if the necessary nutritional knowledge is lacking. Pregnant women, nursing mothers, children and older people in particular should seek medical advice before starting a purely plant-based diet. For these groups, the risk of an undersupply is “particularly high”, writes the FSVO.
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Parents: What vitamins and nutrients do children need?
Children need energy to grow, play and learn. A good supply of vitamins and minerals is essential for them. What parents offer their children in the first years of life shapes their tastes in the long term.
Proteins, carbohydrates, fats, vitamins, minerals, dietary fibre and water are crucial for healthy development. Children often need more nutrients in relation to their weight than adults, especially if they are very active.
It is important to eat a varied mixed diet with vegetables, fruit, whole grain products, legumes, dairy products and occasionally meat or fish. This usually covers their daily requirement for vitamins and minerals.
Vitamin D, B vitamins, vitamin C, calcium, iron and iodine are particularly important for children. These nutrients are essential for growth, blood formation, the immune system and the development of bones, muscles and the brain.
Special children’s products aren’t usually necessary. Many of them are overly sugary or expensive. It is usually easier and healthier to ensure the supply of nutrients with normal foods.
The Schweizer Gesellschaft für Ernährung SGE (Swiss Society for Nutrition) advises against a vegan diet for children, as the risk of deficiency symptoms is high. However, vegetarian diets can work as long as they contain enough dairy products and eggs.
Detailed recommendations by age group can be found in the SGE factsheet. If you are unsure, you should seek advice from a specialist.
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Pregnancy: Which nutrients are particularly important?
Nutrient requirements change significantly during pregnancy. Not only because a new life is growing, but also because the mother’s body has to perform better. During this time, nutrition has a major influence on the child’s development and the health of both.
Even before pregnancy, women should make sure they eat a balanced diet. In the first few months, it is the quality of the food that counts, later also the quantity. Energy requirements don’t increase until the second trimester, but the need for vitamins and minerals increases immediately.- Folic acid is particularly important because it contributes to the development of the nervous system. To prevent neural tube defects, women should take 400 µg of folic acid daily before conception if possible – in addition to a diet rich in folic acid with green vegetables, legumes and wholegrain products.
- Vitamin D is essential for bone formation. As it is hardly absorbed through food, the SGE recommends that women take 15 µg of vitamin D daily in the form of drops throughout pregnancy. Many women in Switzerland don’t get enough vitamin D naturally, so it’s often a good idea to take a supplement.
- Iron is important for blood formation. If you eat a vegetarian diet, you should pay particular attention to your iron intake. Combining plant-based sources of iron with foods containing vitamin C improves intake.
- Iodine is essential for the thyroid gland. As it is only found in a few foods, iodised salt is particularly important.
- Vitamin B12, omega-3 fatty acids and calcium are particularly critical in a vegetarian or vegan diet. These diets can work during pregnancy, but require specialist knowledge and maybe also dietary supplements,
Frequently asked questions about vitamins and minerals
Vitamins and minerals are the key to health and performance. But there are many questions surrounding their use. You’ll find the most important answers here.
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Can I take too many vitamins?
Around 30% of adults in Switzerland regularly take dietary supplements. According to the Swiss Nutrition Bulletin 2023, vitamins and minerals are particularly popular. More than 6% exceed the safe daily limit for vitamin D from supplements alone.
An overdose poses considerable health risks.
- Vitamin A: Clinical studies have shown that the risk of lung cancer and cardiovascular disease increases from as little as 20 mg a day – even more so in smokers.
- Vitamin D: The Robert Koch Institute warns that too much vitamin D can cause kidney damage, cardiac arrhythmia or even unconsciousness.
- Vitamin E: According to the German Federal Institute for Risk Assessment, very high intakes of vitamin E can increase the risk of prostate cancer.
- Omega 3: A meta-analysis has shown that in people with existing or impending heart disease, more than 1 g of omega 3 from marine sources, for example, algae oil or fish oil capsules, can increase the risk of atrial fibrillation.
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When should I have my values tested?
A nutrient deficiency often becomes noticeable gradually – with symptoms of tiredness, concentration problems, pale skin or more greater susceptibility to infections. Such symptoms are non-specific and can have many causes. To be sure whether a deficiency is actually present, a medical examination is advisable.
A blood test can provide information on whether, for example, iron, vitamin D, vitamin B12 or other values are within the normal range. Checks like these are particularly recommended for certain risk groups:
- People with chronic illnesses or gastrointestinal problems
- People on a vegetarian or vegan diet
- Pregnant women, breastfeeding women or women with heavy periods
- Older people
- Very sporty and active people
- People taking medication that affects the absorption of nutrients
If you don’t eat a balanced diet or are particularly stressed at certain stages of your life, a targeted laboratory analysis can provide clarity and, if necessary, the appropriate measures can be taken together with a doctor.
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Which vitamins should not be combined?
Dietary supplements sound practical, but not all vitamins and minerals are compatible. If you combine them incorrectly, there is a risk that the body won’t be able to absorb certain nutrients properly.
Iron should not be taken together with magnesium, calcium or zinc. These substances hinder the absorption of iron. Instead, vitamin C promotes intake: taking a glass of orange juice with your iron supplement can help.
Folic acid and zinc should also not be taken together. Taking it at the same time can reduce folic acid absorption.
Not only can vitamins have a negative effect on each other, certain medications are also incompatible with individual nutrients: Zinc can reduce the effectiveness of antibiotics and iron can impair the effect of thyroid hormones.
If you are unsure, it is worth consulting a doctor. Nutritionist advice can also help to avoid interactions and optimally cover your needs.
