The 26 Essential Vitamins and Minerals - Deficiencies and Toxicity

On this page we have outlined some of the problems that can occur if you don't get enough of the vitamins and minerals included in Huel in your daily diet or, in some cases, if you get too much of them by using supplements.

Vitamin A

Vitamin A deficiency is the world’s leading cause of preventable blindness in children and increases the risk of disease and death^[1]. It’s a serious problem in more than half of all countries, though it mainly affects poorer regions^[1].

In pregnant women, vitamin A deficiency can cause night blindness and increases the risk of maternal mortality^[1].

Vitamin A is particularly important for healthy skin and eyes^[2].

Vitamin D

Up to a quarter of the population have low levels of vitamin D in their blood according to UK government figures^[3]. We can synthesise vitamin D from direct sunlight^[4]. A lack of vitamin D is a particular issue during the autumn and winter months due to fewer sunlight hours^[4].

Vitamin D has several important functions. For example, it helps to regulate the amount of calcium and phosphate in the body^[5].

A lack of vitamin D can lead to rickets in children and in adults, osteomalacia, characterised by weakness and aches and pains because the bones don’t have enough calcium^[3].

Vitamin E

You are unlikely to have a deficiency of vitamin E, as any excess is stored in your body naturally^[6].

However, meeting the daily recommendations is important because it is an antioxidant. An antioxidant prevents oxidation and the subsequent damage it can cause, for example in the form of free radicals^[7]. Vitamin E is involved in maintaining healthy skin and regulating and strengthening the immune response^[8].

Vitamin K

Vitamin K has several important functions. For instance, it’s needed for blood clotting, which means it helps wounds to heal properly^[9]. Vitamin K also works with vitamin D to regulate calcium in the body and so plays a role in bone health^[9].

The body only needs a little vitamin K, so deficiencies are rare, but a healthy balanced diet is necessary to ensure you have enough^[10].

You can find out more about vitamin K2 in our article here.

Vitamin C

A lack of vitamin C causes scurvy^[11].

Vitamin C (also called ascorbic acid) is vital for the body because it’s needed to make collagen^[12]. Without vitamin C, collagen can’t be replaced and the body’s tissues break down, leading to the symptoms of scurvy. These include^[13]:

• Muscle and joint pain
• Tiredness
• Appearance of red dots on the skin
• Bleeding and swelling of the gums

Vitamin C is also an antioxidant and regenerates other molecules such as vitamin E so they can be used as antioxidants multiple times^[12].

You’d have to take a lot of vitamin C from supplements to reach the safe upper limit, but very high levels over long periods of time may lead to kidney stones in at-risk individuals^[14].

You can find out more about vitamin C in our article here.

Thiamin

Thiamin (vitamin B1) is important for energy metabolism, particularly carbohydrate metabolism^[15]. It’s also key for muscle contractions and the conduction of nerve signals^[15].

Thiamin deficiency causes beriberi disease and can cause weakness, fatigue, psychosis and nerve damage^[16].

Whilst it’s not very common, alcoholics are most at risk of beriberi^[16].

Riboflavin

Riboflavin (vitamin B2), like thiamin is involved in energy metabolism. Additionally, riboflavin keeps the skin, eyes and nervous system healthy^[17].

Dietary deficiency of riboflavin (ariboflavinosis) can cause several symptoms such as a sore throat; cheilosis (lesions on the lips); normocytic, normochromic anaemia; and angular stomatitis (lesions on the angles of the mouth)^[18]. Without riboflavin several other vitamins such as folate can’t be metabolised, and so riboflavin deficiency often occurs with other vitamin deficiencies^[19].

Niacin

Niacin (vitamin B3) is the general name for both nicotinic acid and nicotinamide/niacinamide.

Again, niacin is important for helping the body to release energy from the foods we eat. It also ensures a proper functioning nervous system and liver^[20].

Taking too much niacin is only really possible from supplements, not food, which if taken for too long at high doses can cause liver damage^[21].

Vitamin B6

Commonly referred to as pyridoxine, vitamin B6 is actually a group of six compounds. Vitamin B6 has a wide variety of functions and is particularly involved in protein metabolism^[22]. Vitamin B6 is a key component in haemoglobin formation – the substance in red blood cells that carries oxygen around the body^[23].

Vitamin B6 is crucial for producing thyroid hormone in tandem with iodine^[24]. An overactive thyroid will require more vitamin B6, and so muscle weakness is very common in people with this condition [A1] due to a lack of vitamin B6^[24].

Long-term high doses of vitamin B6 can be toxic and may result in nerve damage. This can become irreversible if this occurs for more than a few months^[23].

Folate

Folate, or folic acid (also known as vitamin B9), works with vitamin B12 to form healthy red blood cells^[25]. Folate also helps to reduce the risk of central neural tube defects, such as spina bifida, in unborn babies, which is why maintaining a healthy amount is important during pregnancy^[26].

Because of its role in red blood cell formation a deficiency can lead to folate deficiency anaemia, which causes tiredness, diarrhoea, loss of appetite, heart palpitations and behavioural disorders^[27].

Vitamin B12

Vitamin B12, otherwise known as cobalamin, has similar roles to folate within the body, helping make red blood cells and playing roles in brain health and DNA synthesis^[28].

A lack of B12 can cause the same symptoms as folate deficiency leading to vitamin B12 deficiency anaemia like pernicious anaemia^[27].

Pantothenic Acid

Pantothenic acid is also known as vitamin B5. Pantothenic acid, like all the B vitamins, is involved in releasing energy from food, particularly fatty acids^[29].

A lack of pantothenic acid can cause fatigue, chronic stress and depression although it’s difficult to determine the symptoms because it isn’t common and often occurs with other deficiencies^[30].

Biotin

Biotin is also known as Vitamin B7.

It’s required for the metabolism of all three macronutrients^[31]. Only small amounts are required in the diet as our gut microbiota can produce biotin for the body to use^[32].

Choline

Choline may be a non-essential B vitamin, but it is important for cell membranes and for the production of the neurotransmitter acetylcholine, which has a role in memory and muscle control^[33].

A lack of choline is unlikely, but it can cause muscle damage and non-alcoholic fatty liver disease (NAFLD)^[34].

Potassium

Potassium is a key electrolyte and so is important for controlling the balance of fluids in the body^[35]. It also plays a critical role in nerve transmission and muscle contractions, particularly the heart^[35].

Taking too much potassium from supplements can cause stomach pain and diarrhea. High potassium levels may also be the result of kidney disease^[36].

Sodium & Chloride

Most chloride is gained from salt (sodium chloride), so deficiencies are rare. However, consuming too much salt is very common due to the abundance of salt in everyday food.

Sodium and chloride are electrolytes that help keep the level of fluids in the body balanced. Sodium also works with potassium in nerve transmissions^[37], while chloride helps the body to digest food because it’s an essential component of the fluids in the stomach^[38].

Consuming excessive amounts of salt is linked to an increase in blood pressure (hypertension), which raises your risk of having a stroke or heart attack^[39].

Calcium

Calcium is the most abundant mineral in our body as it’s a major constituent of bones and teeth.

Calcium is required for muscle contraction, and short-term deficiency may cause muscle cramps, stiffness and poor mobility^[40].

It’s important to have a good calcium intake in the bone-building years, which are as a baby and again from adolescence to about 30 years of age, especially so for females^[41]. Insufficient calcium during these periods can lead to brittle-bone disease (osteoporosis) when you’re older where your bones break very easily due to the slow loss of bone mass^[42].

Although calcium toxicity is rare, acute symptoms may include fatigue, muscle weakness, kidney stones and, constipation while long-term excessive calcium intake may increase the risk of developing several diseases^[43]. Too much calcium can also limit iron absorption^[44].

Phosphorus

Phosphorus is a mineral that helps to build and maintain strong bones and teeth in conjunction with calcium^[45]. Phosphorus also helps release energy from food^[46].

Acute high doses of phosphorus supplements can cause diarrhea and stomach pain^[45]. Taking high doses for a long time in the absence of adequate calcium intake can increase bone fracture risk^[47].

Magnesium

Magnesium is important for energy regulation, muscle and, nerve function^[48].

Taking high doses of magnesium for a short time can cause diarrhea, nausea, vomiting and abdominal cramping^[49].

Iron

Iron is an essential mineral with several important roles in the body. Its most well-known role is as a key component of hemoglobin, which allows red blood cells to transport oxygen around the body^[50].

Iron deficiency, which can lead to iron-deficiency anemia, is one of the most common micronutrient deficiencies globally^[51]. It is a particular issue for menstruating women due to monthly blood loss^[50].

Excessive iron intake in one sitting can cause constipation, nausea and vomiting, especially if food is not eaten at the same time^[52].

You can find out more about iron in our article here.

Zinc

Zinc plays roles in the immune system, including wound healing, and growth and development^[53].

Zinc deficiency affects an estimated two billion people^[54]. In children, this can cause growth retardation and an impaired immune system resulting in an increased risk of infections^[53].

Taking high doses of zinc over a long period reduces the amount of copper that the body can absorb. This can lead to anemia and the weakening of bones^[55].

You can find out more about zinc in our article here.

Copper

Copper plays a vital role in the immune system through antioxidant defense and its involvement in white blood cell production^[56]. It’s also needed for iron metabolism and, therefore, the formation of hemoglobin^[57].

Both copper deficiency and toxicity are relatively rare^[58]. Taking high doses of copper can cause stomach pain, diarrhea and nausea^[57].

Manganese

Manganese is a trace element that is involved in the metabolism of food to produce energy^[59]. It also has pro- and antioxidant activities^[60].

Manganese toxicity is partly attributable to its prooxidant activity, which can cause oxidative stress that the body can’t cope with^[61]. Toxicity via ingestion is very rare compared to inhalation and is only likely to occur by consuming supplements over a long period of time^[60].

Selenium

Selenium is a trace element that plays an important role in our immune system’s function and is also a potent antioxidant helping to prevent damage to cells and tissues^[62].

Too much selenium over a prolonged period causes selenosis. Symptoms can range from hair and nail loss to skin rashes and nervous system abnormalities^[63].

Chromium

Chromium is a trace element that appears to aid the action of insulin^[64]. As a result, it’s important for carbohydrate metabolism and is thought to play a role in type 1 and type 2 diabetes^[65].

The EFSA reports there is not enough research to know for certain the long-term effects of excess chromium intake^[66].

Molybdenum

Molybdenum is a trace element that helps make and activate some of the enzymes involved in detoxification and repairing and making genetic material^[67].

There is some evidence to suggest taking molybdenum supplements might cause joint pain although the toxicity of molybdenum appears to be relatively low^[68].

Iodine

Iodine is involved in the synthesis of thyroid hormones. These hormones control the body’s metabolism and ensure proper bone and brain development^[69].

The first sign of iodine deficiency is often enlargement of the thyroid gland (goiter). This can progress to decreasing mental capacity and in children stunt growth and brain development^[70].

Taking high doses of iodine for long periods of time can cause similar symptoms to iodine deficiency such as goiter. It can also cause weight gain and nausea^[70].

Summary

For all the vitamins and minerals mentioned, Huel meets at least 100% of the recommended daily amount (RDA). Where amounts are higher than the RDA this is due to additional health benefits and/or to account for bioavailability. Bioavailability refers to how much of a particular nutrient is absorbed into the body from the gut. All the vitamins and minerals in Huel are also within safe upper limits.

More information can be found in our About the Vitamins & Minerals in Huel and How Well are the Vitamins and Minerals in Huel Absorbed? articles.

References

1. WHO. Micronutrient deficiencies: Vitamin A deficiency. Date Accessed: 22/05/19. [Available from: https://www.who.int/nutrition/topics/vad/en/]
2. Efsa Panel on Dietetic Products N, et al. Scientific Opinion on Dietary Reference Values for vitamin A. EFSA Journal. 2015; 13(3):4028.
3. Palacios C, et al. Is vitamin D deficiency a major global public health problem? J Steroid Biochem Mol Biol. 2014; 144 Pt A:138-45.
4. Hartley M, et al. Comparing the effects of sun exposure and vitamin D supplementation on vitamin D insufficiency, and immune and cardio-metabolic function: the Sun Exposure and Vitamin D Supplementation (SEDS) Study. BMC Public Health. 2015; 15:115-.
5. DeLuca HF. Overview of general physiologic features and functions of vitamin D. The American journal of clinical nutrition. 2004; 80(6):1689S-96S.
6. Drevon CA. Absorption, transport and metabolism of vitamin E. Free Radic Res Commun. 1991; 14(4):229-46.
7. Lobo V, et al. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010; 4(8):118-26.
8. Rizvi S, et al. The role of vitamin e in human health and some diseases. Sultan Qaboos Univ Med J. 2014; 14(2):e157-e65.
9. Institute LP. Oregon State University. Vitamin K. Date Accessed: 22/05/19. [Available from: https://lpi.oregonstate.edu/mic/vitamins/vitamin-K#function]
10. Efsa Panel on Dietetic Products N, et al. Dietary reference values for vitamin K. EFSA Journal. 2017; 15(5):e04780.
11. Cook GC. Scurvy in the British Mercantile Marine in the 19th century, and the contribution of the Seamen’s Hospital Society. Postgraduate Medical Journal. 2004; 80(942):224-9.
12. Traber MG, et al. Vitamins C and E: beneficial effects from a mechanistic perspective. Free Radic Biol Med. 2011; 51(5):1000-13.
13. Efsa Panel on Dietetic Products N, et al. Scientific Opinion on Dietary Reference Values for vitamin C. EFSA Journal. 2013; 11(11):3418.
14. Institute LP. Oregon State University. Vitamin C: Toxicity. Date Accessed: 22/05/19. [Available from: https://lpi.oregonstate.edu/mic/vitamins/vitamin-C#toxicity]
15. Manzetti S, et al. Thiamin function, metabolism, uptake, and transport. Biochemistry. 2014; 53(5):821-35.
16. KD W, et al. Vitamin B1 Thiamine Deficiency (Beriberi). Treasure Island (FL): StatPearls Publishing; 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537204/.
17. Efsa Panel on Dietetic Products N, et al. Dietary Reference Values for riboflavin. EFSA Journal. 2017; 15(8):e04919.
18. Smith LD, et al. Chapter 16 - Disorders of vitamins and cofactors. In: Garg U, et al., editors. Biomarkers in Inborn Errors of Metabolism. San Diego: Elsevier; 2017. p. 361-97.
19. Institute LP. Oregon State University. Riboflavin. Date Accessed: 24/05/19. [Available from: https://lpi.oregonstate.edu/mic/vitamins/riboflavin]
20. Meyer-Ficca M, et al. Niacin. Adv Nutr. 2016; 7(3):556-8.
21. Institute LP. Oregon State University. Niacin. Date Accessed: [Available from: https://lpi.oregonstate.edu/mic/vitamins/niacin]
22. NIH. Vitamin B6. Date Accessed: 24/05/19. [Available from: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/]
23. Parra M, et al. Vitamin B₆ and Its Role in Cell Metabolism and Physiology. Cells. 2018; 7(7):84.
24. DeGroot LJ, et al. Role of pyridoxal phosphate in thyroid hormone biosynthesis. Endocrinology. 1968; 83(6):1253-8.
25. Plus M. NIH. Folic acid in the diet. Date Accessed: 24/05/19. [Available from: https://medlineplus.gov/ency/article/002408.htm]
26. Chidambaram B. Folate in pregnancy. J Pediatr Neurosci. 2012; 7(2):81-.
27. Langan RC, et al. Vitamin B12 Deficiency: Recognition and Management. Am Fam Physician. 2017; 96(6):384-9.
28. NIH. Vitamin B12. Date Accessed: 30/05/19. [Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/]
29. NIH. Pantothenic Acid. Date Accessed: 30/05/19. [Available from: https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/]
30. Bean WB, et al. Pantothenic acid deficiency induced in human subjects. J Clin Invest. 1955; 34(7, Part 1):1073-84.
31. NIH. Biotin. Date Accessed: 30/05/19. [Available from: https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/]
32. Rowland I, et al. Gut microbiota functions: metabolism of nutrients and other food components. Eur J Nutr. 2018; 57(1):1-24.
33. Sanders LM, et al. Choline: Dietary Requirements and Role in Brain Development. Nutr Today. 2007; 42(4):181-6.
34. Institute LP. Oregon State University. Choline. Date Accessed: 30/05/19. [Available from: https://lpi.oregonstate.edu/mic/other-nutrients/choline]
35. Kowey P. The Role of Potassium. Lobo R.A. CPG, Paoletti R., Bruschi F, (eds). Springer: Boston, MA; 2002.
36. Efsa Panel on Dietetic Products N, et al. Dietary reference values for potassium. EFSA Journal. 2016; 14(10):e04592.
37. Institute LP. Oregon State University. Sodium (Chloride). Date Accessed: 31/05/19. [Available from: https://lpi.oregonstate.edu/mic/minerals/sodium]
38. Meeroff JC, et al. Electrolytes of the gastric juice in health and gastroduodenal diseases. The American journal of digestive diseases. 1973; 18(10):865-72.
39. Chrysant SG. Effects of High Salt Intake on Blood Pressure and Cardiovascular Disease: The Role of COX Inhibitors. Clin Cardiol. 2016; 39(4):240-2.
40. Cooper MS, et al. Diagnosis and management of hypocalcaemia. BMJ (Clinical research ed). 2008; 336(7656):1298-302.
41. Beto JA. The role of calcium in human aging. Clin Nutr Res. 2015; 4(1):1-8.
42. Demontiero O, et al. Aging and bone loss: new insights for the clinician. Ther Adv Musculoskelet Dis. 2012; 4(2):61-76.
43. Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium. Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press: Washington (DC); 2011.
44. Lonnerdal B. Calcium and iron absorption--mechanisms and public health relevance. International journal for vitamin and nutrition research Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung Journal international de vitaminologie et de nutrition. 2010; 80(4-5):293-9.
45. Institute LP. Phosphorus Date Accessed: 31/05/19. [Available from: https://lpi.oregonstate.edu/mic/minerals/phosphorus]
46. Plus M. NIH. Phosphorus in the diet. Date Accessed: 31/05/19. [Available from: https://medlineplus.gov/ency/article/002424.htm]
47. Takeda E, et al. The regulation and function of phosphate in the human body. BioFactors (Oxford, England). 2004; 21(1-4):345-55.
48. Carvil P, et al. Magnesium and Implications on Muscle Function. 2010. 48-54 p.
49. NIH. Magnesium. Date Accessed: 31/05/19. [Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/]
50. Hallberg L, et al. Iron stores and haemoglobin iron deficits in menstruating women. Calculations based on variations in iron requirements and bioavailability of dietary iron. Eur J Clin Nutr. 2000; 54(8):650-7.
51. Lopez A, et al. Iron deficiency anaemia. The Lancet. 2016; 387(10021):907-16.
52. NIH. Iron. Date Accessed: [Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/]
53. Institute LP. Oregon State University. Zinc. Date Accessed: 31/05/19. [Available from: https://lpi.oregonstate.edu/mic/minerals/zinc]
54. Prasad AS. Discovery of human zinc deficiency: its impact on human health and disease. Adv Nutr. 2013; 4(2):176-90.
55. Willis MS, et al. Zinc-induced copper deficiency: a report of three cases initially recognized on bone marrow examination. American journal of clinical pathology. 2005; 123(1):125-31.
56. Bost M, et al. Dietary copper and human health: Current evidence and unresolved issues. Journal of Trace Elements in Medicine and Biology. 2016; 35:107-15.
57. Efsa Panel on Dietetic Products N, et al. Scientific Opinion on Dietary Reference Values for copper. EFSA Journal. 2015; 13(10):4253.
58. Institute LP. Oregon State University. Copper. Date Accessed: 06/07/19. [Available from: https://lpi.oregonstate.edu/mic/minerals/copper#toxicity]
59. Chen P, et al. Manganese metabolism in humans. Front Biosci (Landmark Ed). 2018; 23:1655-79.
60. Institute LP. Manganese. Date Accessed: 07/06/19. [Available from: https://lpi.oregonstate.edu/mic/minerals/manganese]
61. Tuschl K, et al. Manganese and the brain. International review of neurobiology. 2013; 110:277-312.
62. NIH. Selenium. Date Accessed: 07/06/19. [Available from: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/]
63. Raisbeck MF. Selenosis. Vet Clin North Am Food Anim Pract. 2000; 16(3):465-80.
64. Anderson RA. Nutritional role of chromium. The Science of the tTotal eEnvironment. 1981; 17(1):13-29.
65. Cefalu WT, et al. Role of Chromium in Human Health and in Diabetes. Diabetes Care. 2004; 27(11):2741-51.
66. Efsa Panel on Dietetic Products N, et al. Scientific Opinion on Dietary Reference Values for chromium. EFSA Journal. 2014; 12(10):3845.
67. Sardesai VM. Molybdenum: an essential trace element. Nutrition in clinical practice : official publication of the American Society for Parenteral and Enteral Nutrition. 1993; 8(6):277-81.
68. Efsa Panel on Dietetic Products N, et al. Scientific Opinion on Dietary Reference Values for molybdenum. EFSA Journal. 2013; 11(8):3333.
69. Mullur R, et al. Thyroid hormone regulation of metabolism. Physiol Rev. 2014; 94(2):355-82.
70. Chung HR. Iodine and thyroid function. Ann Pediatr Endocrinol Metab. 2014; 19(1):8-12.