Rankings / Essentials
Essentials — Vitamins & Minerals
Essential micronutrients. Deficiency correction has strong evidence; supplementation in replete individuals is where things get debatable.
| # | Compound | Ev | Bn | Sf | Grade · Score |
|---|---|---|---|---|---|
| 1 | Vitamin B1 (thiamine) Vitamin | 8 | 8 | 9 | A+ 8.4 |
| 2 | Vitamin B12 (methylcobalamin / cyanocobalamin / hydroxocobalamin) Vitamin | 8 | 8 | 9 | A+ 8.4 |
| 3 | Vitamin K1 (phylloquinone) Vitamin | 8 | 8 | 9 | A+ 8.4 |
| 4 | B vitamins (B-complex) Vitamin | 8 | 5 | 9 | A 8 |
| 5 | Vitamin B2 (riboflavin) Vitamin | 8 | 5 | 9 | A 8 |
| 6 | Iodine Mineral | 8 | 8 | 7 | A- 7.6 |
| 7 | Vitamin B5 (pantothenic acid) Vitamin | 8 | 2 | 9 | B+ 7.5 |
| 8 | Selenium Mineral | 8 | 5 | 7 | B+ 7.2 |
| 9 | Zinc Mineral | 8 | 5 | 7 | B+ 7.2 |
| 10 | Magnesium Mineral | 6 | 5 | 9 | B+ 7.1 |
| 11 | Vitamin K2 (MK-7) Vitamin | 6 | 5 | 9 | B+ 7.1 |
| 12 | Vitamin B7 (biotin) Vitamin | 8 | 2 | 7 | B 6.7 |
| 13 | Vitamin D Vitamin | 6 | 2 | 9 | B 6.6 |
| 14 | Calcium (citrate / carbonate) Mineral | 8 | 5 | 5 | B 6.4 |
| 15 | Vitamin B6 (pyridoxine / P5P) Vitamin | 8 | 5 | 5 | B 6.4 |
| 16 | Iron Mineral | 8 | 8 | 3.5 | B- High-risk profile 6.2 |
| 17 | Vitamin E (alpha-tocopherol / mixed tocopherols) Vitamin | 8 | 3.5 | 5 | B- 6.1 |
| 18 | Manganese Mineral | 8 | 2 | 5 | B- 5.9 |
| 19 | Boron Mineral | 4 | 3.5 | 9 | B- 5.9 |
This is the micronutrient aisle, and it turns on one distinction: correcting a genuine deficiency is well evidenced, while studies in replete populations often show weaker or null effects — and a few of these (iron, calcium, vitamin B6) have documented harms in excess. The rankings reflect those population and dose differences.
Evidence in deficiency
Vitamin D evidence is strongest in deficiency, which is more common at higher latitudes; in already-replete adults, the large VITAL trial was largely null for cardiovascular disease and cancer. Vitamin B12 deficiency risk is higher in vegans, older adults, and long-term metformin users. Iron benefits are concentrated in deficiency, while excess is harmful. Iodine and selenium effects also depend strongly on baseline intake.
Where more is not better
Food-derived calcium and high-dose calcium supplements have different evidence profiles; supplemental calcium carries a debated cardiovascular signal and little fracture benefit in replete people. Chronic high-dose vitamin B6 can cause peripheral neuropathy, and iron without deficiency can produce gastrointestinal harms and contribute to overload. Mid and low Safety scores reflect these dose- and baseline-dependent effects.
How context changes the score
Most entries in this category score well only in the context of a measured deficiency. A high benefit score for vitamin D reflects deficiency correction, not a universal effect in already-replete adults. Laboratory status, diet, age, and clinical context therefore change how the evidence applies.
Frequently asked
What does the evidence show for multivitamins?
For most people eating a varied diet, the evidence that a daily multivitamin improves hard health outcomes is weak — large trials such as Physicians’ Health Study II were largely null. Correcting a measured deficiency has far better evidence than blanket supplementation.
How does vitamin D evidence differ by baseline status?
The evidence is strongest for correcting deficiency. In already-replete adults, the large VITAL trial found little benefit for cardiovascular disease or cancer. Baseline status is therefore central to interpreting the result.
What harms are reported with excessive vitamin or mineral intake?
Fat-soluble vitamins (A, D, E), iron, calcium, and vitamin B6 can cause harm in excess; B6 neuropathy and iron overload are concrete examples. Several rows therefore carry mid or low Safety scores despite being micronutrients.
Scores reflect the published evidence, not a recommendation to use any compound or protocol. Nothing here is medical advice. How we score →