The Discovery Ingredient Guide
36 ingredient profiles · Herbs To Discover · Educational collection preview
Vitamin A
A fat-soluble vitamin involved in vision, immune function, reproduction, and growth. Foods contain preformed vitamin A or carotenoids that can be converted to vitamin A.
- Helps maintain normal vision.
- Contributes to immune function.
- Supports normal cell development.
Sources in food: Eggs, dairy foods, leafy greens, carrots, and sweet potatoes.
Evidence: Getting enough supports essential functions. Extra vitamin A is not a general vision-enhancing treatment.
Cautions: Too much preformed vitamin A can harm the liver and cause birth defects. Review pregnancy use with a clinician. High-dose beta-carotene is unsuitable for smokers and some former smokers.
Reference: https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
Vitamin B1
Thiamin helps the body use energy from food and supports normal cell growth, development, and function.
- Helps release energy from food.
- Supports normal cell function.
- Contributes to essential nutrient intake.
Sources in food: Whole and enriched grains, beans, seeds, nuts, and fish.
Evidence: Correcting low intake matters; extra thiamin is not an established energy booster when intake is sufficient.
Cautions: Some diuretics and chemotherapy medicines can affect thiamin levels. Discuss supplementation with your clinician.
Reference: https://ods.od.nih.gov/factsheets/Thiamin-Consumer/
Vitamin B2
Riboflavin is a water-soluble vitamin used in processes that release energy from food and support normal cell growth and development.
- Contributes to energy metabolism.
- Supports cell growth.
- Helps maintain B-vitamin nutrition.
Sources in food: Milk, eggs, lean meats, mushrooms, and fortified cereals.
Evidence: Taking extra is not a substitute for sleep, food, or evaluation of persistent fatigue.
Cautions: Check overlapping amounts in multivitamins and B-complex products. Discuss treatment-level doses with a clinician.
Reference: https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/
Vitamin B3
Niacin helps turn food into energy. Labels may list nicotinic acid, niacinamide, or nicotinamide.
- Helps the body use energy from food.
- Supports normal cellular function.
- Contributes to nutrient adequacy.
Sources in food: Poultry, fish, nuts, legumes, and enriched grains.
Evidence: Nutritional niacin and prescription-dose niacin are not interchangeable. Do not self-use high doses for cholesterol.
Cautions: Nicotinic acid can cause flushing. High supplemental doses can cause liver injury and other serious effects.
Reference: https://ods.od.nih.gov/factsheets/Niacin-Consumer/
Vitamin B5
Pantothenic acid helps the body obtain energy from food and make and break down fats. It occurs in many foods.
- Supports energy metabolism.
- Helps make and break down fats.
- Contributes to cellular processes.
Sources in food: Chicken, eggs, mushrooms, avocados, whole grains, and chickpeas.
Evidence: Deficiency is uncommon. Extra B5 is not an established general performance enhancer.
Cautions: Very large amounts can cause diarrhea and stomach discomfort. Review overlapping ingredients before combining products.
Reference: https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/
Vitamin B6
Vitamin B6 participates in many enzyme reactions, particularly in protein metabolism. It contributes to brain development and immune function.
- Supports protein metabolism.
- Contributes to nervous-system function.
- Supports normal immune function.
Sources in food: Fish, poultry, chickpeas, potatoes, and fortified cereals.
Evidence: Adequate intake and excessive supplementation are different. An essential nutrient is not automatically a useful high-dose supplement.
Cautions: Long-term high supplemental intake can cause serious nerve damage. Check combined B6 from all supplements.
Reference: https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
Biotin
Biotin, or vitamin B7, helps metabolize carbohydrates, fats, and proteins. True deficiency is uncommon.
- Helps the body use major nutrients.
- Supports normal nutritional function.
- Helps correct inadequate intake when present.
Sources in food: Eggs, fish, meat, seeds, nuts, and some vegetables.
Evidence: Evidence for improving hair, skin, or nails without biotin deficiency is limited.
Cautions: Supplements can interfere with important laboratory tests, including some heart and thyroid tests. Tell your clinician and laboratory about use.
Reference: https://ods.od.nih.gov/factsheets/Biotin-Consumer/
Folate
Folate is vitamin B9. It helps make DNA and supports cell division. Folic acid and 5-MTHF are supplemental forms.
- Supports DNA production.
- Contributes to cell division.
- Supports nutritional needs during growth.
Sources in food: Leafy greens, beans, oranges, and fortified grains.
Evidence: Folic acid has an established role before and early in pregnancy. Discuss prenatal needs with a healthcare professional.
Cautions: High folic acid intake can conceal the anemia of B12 deficiency while nerve damage continues. Folate interacts with some medicines.
Reference: https://ods.od.nih.gov/factsheets/Folate-Consumer/
Vitamin B12
B12 supports nerve function, DNA synthesis, and red blood cell formation. People eating no animal foods or with absorption difficulties may need particular attention to intake.
- Supports red blood cell formation.
- Contributes to nerve function.
- Helps the body make DNA.
Sources in food: Fish, meat, eggs, dairy foods, and B12-fortified plant foods.
Evidence: B12 can help when intake or absorption is inadequate. Extra B12 does not reliably increase energy when status is sufficient.
Cautions: Metformin and acid-reducing medicines can affect B12 status. Persistent fatigue, tingling, or numbness should be medically assessed.
Reference: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Vitamin C
Vitamin C is used to make collagen, acts as an antioxidant, and helps absorb iron from plant foods.
- Supports collagen formation.
- Contributes to immune function.
- Helps absorb plant-based iron.
Sources in food: Citrus fruit, strawberries, bell peppers, broccoli, and kiwi.
Evidence: Routine supplementation does not prevent colds in most people.
Cautions: High amounts can cause diarrhea or cramps. People with iron-overload conditions or some kidney problems should seek individual advice.
Reference: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
Vitamin D3
Vitamin D supports calcium absorption, bones, muscles, nerves, and immune function. D3, or cholecalciferol, is a common supplemental form.
- Helps the body absorb calcium.
- Supports bone maintenance.
- Contributes to muscle and immune function.
Sources in food: Fatty fish, egg yolks, and vitamin-D-fortified foods.
Evidence: D3 can raise vitamin D levels when insufficient. More vitamin D is not a proven way to improve every aspect of health.
Cautions: Excess supplemental vitamin D can raise blood calcium to harmful levels. Seek guidance for high doses or interacting medicines.
Reference: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
Vitamin D2
Vitamin D2, or ergocalciferol, contributes to the same essential vitamin D functions as D3.
- Helps maintain vitamin D nutrition.
- Supports calcium absorption.
- Contributes to normal bone health.
Sources in food: UV-exposed mushrooms and some fortified foods.
Evidence: Both D2 and D3 raise vitamin D levels. D3 may raise levels higher and for longer; the appropriate choice depends on the person.
Cautions: Do not combine high-dose D2 and D3 without medical advice. Excess vitamin D can cause harmful blood-calcium levels.
Reference: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
Vitamin E
Vitamin E is a fat-soluble nutrient with antioxidant activity. It supports normal immune function.
- Contributes to antioxidant protection.
- Supports immune function.
- Helps maintain essential nutrient intake.
Sources in food: Nuts, seeds, vegetable oils, and leafy vegetables.
Evidence: Vitamin E supplements have not been shown to prevent heart disease or cancer in the general population.
Cautions: High supplemental doses can increase bleeding risk, especially with blood-thinning medicines. Discuss use before surgery.
Reference: https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
Vitamin K1
Vitamin K helps make proteins needed for clotting and bone health. K1, or phylloquinone, is the main form in leafy vegetables.
- Supports normal blood clotting.
- Contributes to bone-related proteins.
- Helps maintain vitamin K nutrition.
Sources in food: Kale, spinach, broccoli, and other green vegetables.
Evidence: Vitamin K has essential functions; extra supplementation is not automatically necessary with adequate intake.
Cautions: Vitamin K can seriously affect warfarin therapy. Keep intake consistent and discuss supplements with the prescribing clinician.
Reference: https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
Vitamin K2
K2 refers to menaquinones such as MK-4 and MK-7. Vitamin K helps make proteins involved in clotting and bone metabolism.
- Contributes to vitamin K nutrition.
- Supports vitamin-K-dependent proteins.
- Participates in bone metabolism.
Sources in food: Some fermented foods, cheeses, eggs, and meats.
Evidence: Research does not justify promises that K2 supplements clear arteries or prevent fractures for everyone.
Cautions: K2 can interfere with warfarin and similar vitamin K antagonist medicines. Consult your prescriber before use.
Reference: https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
B-Complex
B-complex products combine several B vitamins. Each vitamin has distinct functions; amounts and forms vary between products.
- Combines multiple B vitamins.
- May help fill identified dietary gaps.
- Makes overlapping ingredient amounts worth reviewing.
Sources in food: A varied diet with grains, beans, vegetables, and appropriate fortified foods.
Evidence: There is no single standard B-complex formula. More B vitamins do not necessarily mean more energy.
Cautions: Check B6, niacin, folic acid, and biotin totals. Excess intake and laboratory-test interference are important considerations.
Reference: https://ods.od.nih.gov/factsheets/WYNTK-Consumer/
Multivitamin
Multivitamins combine vitamins and sometimes minerals. Ingredients and amounts vary, so the actual Supplement Facts panel matters.
- May help fill some dietary gaps.
- Combines several nutrients in one format.
- Can be evaluated against individual needs.
Sources in food: A varied, balanced diet remains the foundation of nutrition.
Evidence: Multivitamins do not replace a healthy diet. There is no standard formula, and benefits depend on the nutrients and the person.
Cautions: Avoid stacking overlapping products. Pregnancy, children, medicines, and medical conditions call for individual review.
Reference: https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
Calcium
Calcium maintains bones and teeth and supports muscle movement and communication between nerves.
- Supports bones and teeth.
- Contributes to muscle function.
- Supports nerve signaling.
Sources in food: Milk, yogurt, calcium-fortified foods, and some leafy greens.
Evidence: Supplements may fill a dietary gap, but not everyone needs additional calcium.
Cautions: Calcium interacts with thyroid medicines and some antibiotics. Excess supplemental intake may increase kidney-stone risk in some people.
Reference: https://ods.od.nih.gov/factsheets/Calcium-Consumer/
Magnesium
Magnesium participates in enzyme systems involved in muscle and nerve function, protein production, and energy metabolism.
- Supports muscle and nerve function.
- Contributes to protein and DNA production.
- Supports nutrient metabolism.
Sources in food: Nuts, seeds, legumes, whole grains, and leafy greens.
Evidence: Benefits depend on the situation and form. Magnesium is not an established universal sleep or anxiety treatment.
Cautions: Supplements can cause diarrhea. Kidney disease increases toxicity risk; magnesium interacts with certain medicines.
Reference: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
Zinc
Zinc supports immune function, wound healing, DNA production, cell division, and the sense of taste.
- Supports immune function.
- Contributes to normal wound healing.
- Helps make DNA and support cell division.
Sources in food: Meat, shellfish, beans, nuts, dairy foods, and fortified cereals.
Evidence: Meeting zinc needs matters. Form and timing affect research findings; zinc is not a guaranteed way to avoid illness.
Cautions: Too much zinc can cause copper deficiency. It interacts with some antibiotics. Intranasal zinc has been linked to loss of smell.
Iron
Iron helps make hemoglobin, which carries oxygen in blood, and myoglobin, which supplies oxygen to muscles. Too little and too much can both be harmful.
- Supports oxygen transport.
- Contributes to red blood cell production.
- Helps meet growth and development needs.
Sources in food: Meat, seafood, beans, lentils, spinach, and fortified cereals.
Evidence: Iron helps fatigue caused by iron deficiency, not all fatigue. A clinician can determine whether testing or supplementation is appropriate.
Cautions: Accidental overdose is a medical emergency, especially in children. Store securely and avoid self-use with iron-overload conditions.
Selenium
Selenium supports proteins involved in thyroid hormone metabolism, reproduction, DNA production, and protection from oxidative damage.
- Supports thyroid hormone metabolism.
- Contributes to antioxidant systems.
- Helps with DNA production.
Sources in food: Seafood, meat, eggs, grains, and Brazil nuts.
Evidence: Most people in the United States obtain enough. Extra selenium is not an established general cancer-prevention strategy.
Cautions: Excess can cause hair and nail changes, digestive symptoms, and nerve problems. Brazil nuts contain high, variable amounts.
Reference: https://ods.od.nih.gov/factsheets/Selenium-Consumer/
Iodine
Iodine is needed to make thyroid hormones. Adequate intake is particularly important during pregnancy and early development.
- Supports thyroid hormone production.
- Contributes to metabolism.
- Supports growth and development.
Sources in food: Iodized salt, dairy foods, eggs, fish, and seaweed.
Evidence: Extra iodine is not a weight-loss or energy treatment. Seaweed iodine content varies widely.
Cautions: Too much can disrupt thyroid function. People with thyroid conditions or taking thyroid medicines should seek advice.
Reference: https://ods.od.nih.gov/factsheets/Iodine-Consumer/
Copper
Copper helps make energy, connective tissue, and blood vessels. It contributes to immune and nervous-system functions.
- Supports energy production.
- Contributes to connective tissue formation.
- Supports immune and nerve functions.
Sources in food: Shellfish, nuts, seeds, whole grains, and organ meats.
Evidence: Deficiency is uncommon. Extra copper is not a general energy booster, and excess zinc can reduce copper absorption.
Cautions: Too much copper can damage the liver. People with Wilson disease should not self-supplement copper.
Reference: https://ods.od.nih.gov/factsheets/Copper-Consumer/
Manganese
Manganese helps process amino acids, cholesterol, glucose, and carbohydrates. It participates in bone formation and normal clotting.
- Contributes to nutrient metabolism.
- Supports bone formation.
- Participates in enzyme systems.
Sources in food: Whole grains, nuts, legumes, leafy vegetables, and tea.
Evidence: Most people get enough from food. Evidence for broad benefits from extra supplementation is limited.
Cautions: Excess manganese can harm the nervous system. Chronic liver disease may increase susceptibility.
Reference: https://ods.od.nih.gov/factsheets/Manganese-Consumer/
Potassium
Potassium is a mineral and electrolyte needed for nerve transmission, muscle contraction, and normal cellular function.
- Supports nerve signals.
- Contributes to muscle contraction.
- Helps maintain cellular function.
Sources in food: Potatoes, beans, lentils, vegetables, fruit, yogurt, and milk.
Evidence: Food sources matter. Supplements do not replace medical management of blood pressure or electrolyte disorders.
Cautions: Kidney disease, ACE inhibitors, and potassium-sparing diuretics can cause dangerous potassium accumulation. Seek advice before supplementation.
Reference: https://ods.od.nih.gov/factsheets/Potassium-Consumer/
Chromium
Chromium is studied in relation to insulin action and nutrient metabolism. Its essentiality in humans remains debated.
- Explore trace-mineral research.
- Understand studies of insulin action.
- Consider findings within overall nutrition.
Sources in food: Meats, grains, fruits, and vegetables; amounts vary.
Evidence: Supplements have not shown consistent, meaningful benefits for blood sugar control or weight loss. They should not replace diabetes treatment.
Cautions: Chromium can interact with diabetes medicines and levothyroxine. Seek guidance with kidney or liver disease.
Reference: https://ods.od.nih.gov/factsheets/Chromium-Consumer/
Omega-3
Omega-3s include ALA, EPA, and DHA. They are fatty acids, not vitamins. DHA is prominent in brain and retinal tissue.
- Contributes to cell-membrane structure.
- Provides essential fatty-acid nutrition.
- DHA is a component of brain and retinal tissue.
Sources in food: Fatty fish, walnuts, flaxseed, chia, and algae-derived oils.
Evidence: Fish oil supplements are not equivalent to prescription omega-3 medicines. Broad heart-health benefits are not guaranteed.
Cautions: Review use with blood-thinning medicines. High doses may increase atrial-fibrillation risk in some people. Source allergies and formulation matter.
Reference: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Probiotics
Probiotics are live microorganisms that may provide a health benefit in adequate amounts. Effects depend on the strain, product, and condition studied.
- Learn why strain identity matters.
- Explore digestive research.
- Understand live-culture labels.
Sources in food: Some fermented foods contain live microorganisms; not all have proven probiotic benefits.
Evidence: One strain cannot stand in for another. More organisms or strains do not automatically make a better product.
Cautions: People who are severely ill or have weakened immune systems should consult their care team. Rare serious infections have occurred.
Reference: https://ods.od.nih.gov/factsheets/Probiotics-Consumer/
CoQ10
Coenzyme Q10 is naturally present in the body and involved in cellular energy production. It is also sold as a supplement.
- Explore cellular processes.
- Distinguish a body function from a supplement benefit.
- Review condition-specific research.
Sources in food: The body produces CoQ10; small amounts occur in meat, fish, and some other foods.
Evidence: Evidence does not justify broad heart-health promises or reliable relief of statin-related muscle pain for everyone.
Cautions: CoQ10 can interact with warfarin and insulin and may be incompatible with some cancer treatments.
Turmeric
Turmeric is a spice from Curcuma longa. Curcumin is one studied component. Concentrated extracts differ from culinary turmeric.
- Discover a culinary botanical.
- Learn about curcumin research.
- Review differences among extracts.
Sources in food: Turmeric used in foods and cooking.
Evidence: Research is insufficient for broad health claims. Findings for one extract cannot be assumed for every product.
Cautions: Highly bioavailable formulations have been associated with liver injury. Discuss supplement use during pregnancy and with medicines.
Reference: https://www.nccih.nih.gov/health/turmeric
Ginger
Ginger is a rhizome used as a food, spice, and botanical supplement. It has been studied for certain types of nausea.
- Explore nausea research.
- Distinguish food use from concentrated products.
- Understand condition-specific evidence.
Sources in food: Fresh or dried ginger used in foods and drinks.
Evidence: Some evidence supports pregnancy-related nausea, not every cause of nausea.
Cautions: Ginger can cause heartburn, discomfort, or diarrhea. Review concentrated supplements with a clinician, especially during pregnancy or when taking medicines.
Reference: https://www.nccih.nih.gov/health/ginger
Ashwagandha
Ashwagandha is a botanical used in traditional systems of medicine. Different plant parts and extracts have been studied.
- Explore short-term stress research.
- Learn about limited sleep studies.
- Review extract and study differences.
Sources in food: Generally encountered as botanical preparations rather than an essential dietary nutrient.
Evidence: Some preparations may help stress or insomnia, but studies are often small. Long-term safety is not established.
Cautions: Avoid during pregnancy and breastfeeding. Rare liver injury is reported. Thyroid and autoimmune conditions and several medicines require professional review.
Reference: https://www.nccih.nih.gov/health/ashwagandha
Cranberry
Cranberry is a fruit used in foods and supplements. It is not a treatment for an existing urinary tract infection.
- Explore recurrence-prevention research.
- Understand juice and extract differences.
- Recognize symptoms needing medical care.
Sources in food: Cranberries and cranberry food products.
Evidence: Some evidence suggests reduced recurrence in certain groups, but findings and formulations vary. Do not use it to treat an active infection.
Cautions: Large amounts can cause digestive upset. Discuss use with warfarin or a kidney-stone history. Urinary symptoms need medical evaluation.
Reference: https://www.nccih.nih.gov/health/cranberry
Echinacea
Echinacea refers to several species used in herbal preparations. Species, plant parts, and extraction methods differ.
- Explore cold research.
- Understand differences in preparations.
- Balance tradition with evidence.
Sources in food: Usually encountered in herbal products rather than as an essential food nutrient.
Evidence: Echinacea may slightly reduce the chance of catching a cold, but whether it shortens a cold is unclear.
Cautions: Allergic reactions can occur, sometimes severely. Review use with medicines and in children, pregnancy, or immune-related conditions.
Reference: https://www.nccih.nih.gov/health/echinacea
Elderberry
Elderberry is used in syrups, capsules, and other preparations. Traditional use does not prove prevention or treatment of respiratory illness.
- Learn about a familiar botanical.
- Understand limits of seasonal research.
- Review preparation and safety.
Sources in food: Properly prepared elderberry food products; raw plant material can be unsafe.
Evidence: Evidence is insufficient for reliable promises about preventing or treating colds, flu, or other illnesses.
Cautions: Raw or unripe berries and other plant parts can contain toxic substances. Pregnancy and breastfeeding safety information is limited.
Reference: https://www.nccih.nih.gov/health/elderberry