FOOD & SUPPLEMENT LITERACY

Make sense of
your vitamins.

An evidence-based guide to what common vitamins do, where to find them in food and how to read a supplement label.

Label checklist
Lemon, cucumber, red pepper and broccoli on a kitchen counter

Start with three familiar vitamins

Vitamin C

Your body uses vitamin C to make collagen and absorb iron from plant foods. Citrus, peppers and broccoli are food sources.

Vitamin D

Vitamin D helps the body absorb calcium. Fatty fish and some fortified foods provide it. Check the label, since fortification varies.

Vitamin B12

B12 supports nerve function and red blood cell formation. It occurs naturally in animal foods, and some plant foods are fortified with it.

Label checklist

Read the label in four steps

Use a label you have on hand. Your ticks stay in this browser until you clear them.

For questions about your own needs, medicines or supplements, take the label and your medication list to a pharmacist or other health professional.

Further reading

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