Vitamins and minerals are micronutrients that, when consumed in appropriate amounts, help maintain immunity, metabolism, neuromuscular function, and bone health. Choose verified forms and dosages according to purpose—excess intake may not be safe. We rely on European reference values (EFSA) and overviews from professional institutions.
This text is for informational purposes and is not a substitute for medical care. Follow the label and the manufacturer’s recommendations.
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Most needs are covered by a varied diet; supplements make sense during periods of increased demand or with a restricted diet. Follow EFSA reference values and safe upper limits (UL); always dose according to the label.
Vitamin D contributes to the maintenance of normal bones and muscle function and to the normal function of the immune system. Overdose typically results from excessive supplements; it does not occur from sunlight.
These minerals contribute to the normal function of the nervous system and muscles and to the maintenance of electrolyte balance. Choose the form (capsules/drops/powder) and dose according to your goal and tolerance.
Iodine contributes to normal thyroid hormone production and thyroid function; selenium contributes to the protection of cells from oxidative stress and to normal immune function. Ensure adequate intake and do not exceed the UL.
Zinc contributes to the normal function of the immune system; vitamin C contributes to the protection of cells from oxidative stress. Prefer verified forms and doses.
Food supplements do not replace a varied diet and a healthy lifestyle.
Follow EFSA (DRV) and UL; overdose does not occur from sunlight—risk stems from excessive supplements.
They can be taken together; if on warfarin, keep your vitamin K intake stable and always consult any changes with your physician.
Take with food for tolerance; monitor total intake. ODS summarizes effects and safety, and Harvard/EFSA provide the commonly cited UL for adults.
Organic forms (e.g., citrate, glycinate) tend to have good usability; take consistently, possibly with food. Follow label dosing.
The UL for adults is 2,000 mg/day; higher intakes may cause digestive discomfort.
EFSA uses an AI of ~150 µg/day for adults; the UL is 600 µg/day (do not exceed long-term).
Historically, a UL of 300 µg/day was cited; a newer EFSA opinion sets 255 µg/day (adults). Stick to reasonable doses.
With warfarin, a consistent intake of vitamin K is essential; always discuss dietary or supplement changes with your physician.
