Vitamins are essential micronutrients that the body is unable to produce (with the exception of vitamin D). Select a vitamin or mineral to find out more.
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Vitamin A
What is Vitamin A and what does it do?
Vitamin A plays a significant role in the maintenance of normal vision, the normal functioning of the immune system and the normal process of cell specialisation which is the process by which generic cells change into specific cells meant to do certain tasks within the body.
Where can I find Vitamin A?
Liver
Fish
Egg yolk
Dairy products
Cheese
Vitamin A:
- Helps maintain normal vision
- Helps maintain the normal functioning of the immune system
- Plays a role in the process of cell specialisation
- Helps maintain normal skin
What is the recommended intake of vitamin A?
The recommended daily intake of vitamin A for adults is 800 µg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain Vitamin A?
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Vitamin B6
What is Vitamin B6 and what does it do?
Vitamin B6 contributes to the normal functioning of the nervous system, the healthy formation of red blood cells and a reduction in tiredness.
What contains Vitamin B6?
Pork
Chicken and turkey
Grains
Potatoes
Peanuts
Fish
Eggs
Soya beans
Vitamin B6:
- Helps maintain normal functioning of the nervous system
- Helps maintain the normal formation of red blood cells
- Helps reduce tiredness and fatigue
- Helps maintain normal energy release
- Helps maintain normal protein and glycogen metabolism
- Helps maintain normal psychological functions
- Helps maintain the regulation of hormonal activity
What is the recommended intake of vitamin B6?
The recommended daily intake of vitamin B6 for adults is 1.4 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain Vitamin B6?
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Vitamin B12
What is Vitamins B12 and what does it do?
Vitamin B12 helps to reduce tiredness and fatigue and contributes to the normal formation of red blood cells.
What contains vitamin B12?
Liver
Beef
Herring
Salmon
Cheese
Vitamin B12:
- Helps reduce tiredness and fatigue
- Helps maintain the normal formation of red blood cells
- Helps maintain normal energy release
- Helps maintain normal functioning of the nervous system
- Helps maintain normal psychological functioning
What is the recommended intake of vitamin B12?
The recommended daily intake of vitamin B12 for adults is 2.5 µg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain vitamin B12?
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Vitamin C
What is Vitamin C and what does it do?
Vitamin C (ascorbic acid) is best known for contributing to the normal functioning of the immune system. It also contributes to collagen formation for the normal function of bones, cartilage, skin, blood vessels and the normal function of the nervous system.
Where can I find vitamin C?
Peppers
Broccoli
Brussels sprouts
Oranges
Kiwi fruit
Sweet potatoes
Vitamin C:
- Helps maintain normal functioning of the immune system
- Helps maintain the normal formation of collagen for normal functioning of bones
- Helps maintain the normal formation of collagen for normal functioning of cartilage
- Helps maintain the normal formation of collagen for normal functioning of skin
- Helps maintain the normal formation of collagen for normal functioning of blood vessels
- Helps maintain a normal energy-yielding metabolism
- Helps maintain normal functioning of the nervous system
What is the recommended intake of vitamin C?
The recommended daily intake of vitamin C for adults is 80 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain vitamin C?
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Vitamin D
What is Vitamin D and what does it do?
Vitamin D (cholecalciferol) helps maintain the normal functioning of the immune system. It also contributes to maintaining bones and teeth, as well as normal muscle function .
Where can I find vitamin D?
Eggs
Beef
Liver
Butter / Margarine
Fish
Muesli
Vitamin D:
- Helps maintain normal functioning of the immune system
- Helps maintain normal strong bones
- Helps maintain normal healthy teeth
- Helps to maintain normal muscle function
- Contributes to the normal absorption of calcium and phosphorus
What is the recommended intake of vitamin D?
The recommended daily intake of vitamin D for adults is 5 µg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain vitamin D?
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Vitamin E
What is Vitamin E and what does it do?
Vitamin E (tocopherol) helps protect cells from oxidative stress which means it is an antioxidant.
What contains vitamin E?
Nuts
Sunflower oil
Wheat germ
Vitamin E:
- Helps maintain the protection of cells from oxidative stress
What is the recommended intake of vitamin E?
The recommended daily intake of vitamin E for adults is 12 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain vitamin E?
- Helps maintain the protection of cells from oxidative stress
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Vitamin K
What is Vitamin K and what does it do?
Vitamin K contributes to normal blood clotting and helps maintain normal strong bones
What contains vitamin K?
Green leafy vegetables
Soya beans
Eggs
Milk
Vitamin K:
- Contributes to normal blood clotting
- Helps maintain normal strong bones
What is the recommended intake of vitamin K?
The recommended daily intake of vitamin K for adults is 75 µg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain vitamin K?
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Vitamin B9
What is Vitamin B9 and what does it do?
Folic acid (Vitamin B9) contributes to normal blood formation and plays a role in normal cell division.
Where can I find Vitamin B9?
Green vegetables
Whole grains
Folic acid:
- Helps maintain normal blood formation
- Plays a role in normal cell division
- Helps maintain normal psychological functioning
- Helps reduce tiredness and fatigue
What is the recommended intake of folic acid?
The recommended daily intake of folic acid for adults is 200 µg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain Vitamin B9?
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Vitamin B3
What is Vitamin B3 and what does it do?
Vitamin B3 (niacin) is best known for contributing to normal functioning of the nervous system.
Where can I find Vitamin B3?
Whole grains
Chicken
Beef
Nuts
Oily fish
Niacin:
- Helps maintain normal functioning of the nervous system
- Helps maintain normal energy release
- Helps maintain normal psychological functioning
- Helps reduce tiredness and fatigue
What is the recommended intake of niacin?
The recommended daily intake of niacin for adults is 16 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain Vitamin B3?
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Vitamin B5
What is Vitamin B5 and what does it do?
Vitamin B5 (Pantothenic acid) is best known for helping to maintain normal mental performance and for reducing tiredness and fatigue.
What contains Vitamin B5?
Egg yolk
Liver
Vegetables
Legumes
Whole grains
Pantothenic acid:
- Helps maintain normal mental performance
- Helps reduce tiredness and fatigue
- Helps maintain normal energy release
What is the recommended intake of pantothenic acid?
The recommended daily intake of pantothenic acid for adults is 6 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain Vitamin B5?
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Vitamin B2
What is Vitamin B2 and what does it do?
Vitamin B2 (riboflavin) contributes to reducing tiredness and fatigue, to maintaining normal vision and normal functioning of the nervous system .
What contains Vitamin B2?
Milk
Dairy products
Eggs
Liver
Whole grains
Riboflavin:
- Helps maintain normal vision
- Helps maintain normal functioning of the nervous system
- Supports normal energy release
- Contributes to the protection of cells from oxidative stress
- Helps reduce tiredness and fatigue
What is the recommended intake of riboflavin?
The recommended daily intake of riboflavin for adults is 1.4 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain Vitamin B2?
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Vitamin B1
What is Vitamin B1 and what does it do?
Vitamin B1 (thiamine) supports the normal functioning of the heart and the nervous system, and supports energy-yielding metabolism.
What contains Vitamin B1?
Grains
Legumes
Meat
Nuts
Thiamine:
- Helps maintain normal heart function
- Helps maintain normal functioning of the nervous system
- Contributes to normal energy release
- Helps maintain normal psychological functioning
What is the recommended intake of thiamine?
The recommended daily intake of thiamine for adults is 1.1 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain Vitamin B1?
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Biotin
What is Biotin and what does it do?
Biotin contributes to a normal energy-yielding metabolism, to the normal functioning of the nervous system and to the maintenance of normal psychological functioning.
Where can I find biotin?
Egg yolk
Soya beans
Liver
Maize
Yeast
Mílk
Biotin:
- Supports normal energy release
- Helps maintain normal functioning of the nervous system
- Helps maintain normal psychological functioning
- Helps maintain normal hair
- Helps maintain normal skin
What is the recommended intake of biotin?
The recommended daily intake of biotin for adults is 50 µg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain biotin?
Minerals are micronutrients that are important for a wide range of vital functions in the human body.
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Magnesium
What is Magnesium and what does it do?
Magnesium is best known for helping to maintain normal muscle function and normal strong bones.
What contains magnesium?
Whole grains
Green leafy vegetables
Seeds
Nuts
Legumes
Magnesium:
- Helps maintain normal muscle function
- Helps maintain normal strong bones
- Helps maintain electrolyte balance
- Helps reduce tiredness and fatigue
- Supports normal energy release
- Helps support normal functioning of the nervous system
- Helps maintain normal teeth
What is the recommended intake of magnesium?
The recommended daily intake of magnesium for adults is 375 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain magnesium?
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Calcium
What is Calcium and what does it do?
Calcium is essential for the maintenance of normal bones & teeth. Calcium also supports the normal formation of blood clots.
What contains calcium?
Milk
Cheese
Sardines
Dark green leafy vegetables
Dried beans
Nuts
Calcium:
- Is needed for the maintenance of normal teeth
- Is needed for the maintenance of normal strong bones
- Contributes to normal blood clotting
What is the recommended intake of calcium?
The recommended daily intake of calcium for adults is 800 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain calcium?
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Potassium
What is Potassium and what does it do?
Potassium contributes to normal functioning of the nervous system and normal muscle function.
What contains potassium?
Fruit
Dried fruits
Potatoes
Spinach
Nuts
Potassium:
- Helps maintain normal functioning of the nervous system
- Helps maintain normal muscle function
- Helps maintain normal blood pressure levels
What is the recommended intake of potassium?
The recommended daily intake of potassium for adults is 2,000 mg.[*]
- *Reference value as specified in the EU Food Information Directive
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Phosphorus
What is Phosphorus and what does it do?
Phosphorus is best known for supporting normal energy-yielding metabolism and for the maintenance of normal strong bones.
Where can I find phosphorus?
Rice
Red meat
Fish
Poultry
Dairy products
Phosphorus:
- Contributes to normal energy release
- Helps maintain a normal strong bones
- Helps maintain normal functioning of cell membranes
- Helps maintain normal teeth
What is the recommended intake of phosphorus?
The recommended daily intake of phosphorus for adults is 700 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain phosphorus?
Trace elements
Trace elements or trace minerals are defined as those minerals that are vital for the body, although the body's daily requirements are very small.
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Chromium
What is Chromium and what does it do?
Chromium is best known for helping to maintain normal blood glucose levels.
Where can I find chromium?
Whole grains
Dairy products
Meat
Brewer’s yeast
Chromium:
- Chromium helps maintain normal blood glucose levels
- Helps maintain a normal macronutrient metabolism (carbohydrates, proteins and fats)
What is the recommended intake of chromium?
The recommended daily intake of chromium for adults is 40 µg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain chromium?
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Iron
What is Iron and what does it do?
Iron contributes to the normal formation of red blood cells and haemoglobin.
What contains iron?
Egg yolk
Red meat
Whole grains
Green leafy vegetables
Fish
Oysters
Iron:
- Helps maintain the normal formation of red blood cells and haemoglobin
- Helps maintain normal cognitive functions
- Supports normal energy release
- Helps maintain the normal transport of oxygen in the body
- Helps maintain normal functioning of the immune system
- Helps reduce tiredness and fatigue
What is the recommended intake of iron?
The recommended daily intake of iron for adults is 14 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain iron?
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Iodine
What is Iodine and what does it do?
Iodine contributes to the normal production of thyroid hormones and normal thyroid function.
What contains iodine?
Iodised salt
Fish
Shellfish
Iodine:
- Iodine contributes to the normal production of thyroid hormones and a normal thyroid function
- Helps maintain normal cognitive functions
- Supports normal energy release
- Helps maintain normal functioning of the nervous system
- Helps maintain normal skin
What is the recommended intake of iodine?
The recommended daily intake of iodine for adults is 150 µg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain iodine?
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Copper
What is Copper and what does it do?
Copper helps maintain the normal pigmentation of skin and hair and contributes to maintenance of normal connective tissues.
What contains copper?
Liver
Seafood
Nuts
Almonds
Whole grains
Green vegetables
Dried peas
Beans
Copper:
- Helps maintain normal skin pigmentation
- Helps maintain normal hair pigmentation
- Helps maintain normal connective tissue
- Supports normal energy release
- Helps maintain normal functioning of the nervous system
- Helps maintain normal iron transport in the body
- Helps maintain normal functioning of the immune system
- Helps maintain the protection of cells from oxidative stress
What is the recommended intake of copper?
The recommended daily intake of copper for adults is 1 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain copper?
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Manganese
What is Manganese and what does it do?
Manganese is best known for helping to maintain normal strong bones and for the normal formation of connective tissue. Manganese also contributes to normal energy-yielding metabolism.
What contains manganese?
Egg yolk
Nuts
Beans
Green vegetables
Whole grains
Manganese:
- Helps maintain normal strong bones
- Helps maintain the normal formation of connective tissue
- Supports normal energy release
- Contributes to the protection of cells from oxidative stress
What is the recommended intake of manganese?
The recommended daily intake of manganese for adults is 2 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain manganese?
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Selenium
What is Selenium and what does it do?
Selenium is best known for helping to maintain healthy hair and nails.
What contains selenium?
Meat
Whole grains
Broccoli
Onions
Fish
Selenium:
- Helps maintain normal health hair
- Helps maintain normal spermatogenesis
- Helps maintain normal functioning of the immune system
- Helps maintain normal thyroid functioning
- Helps maintain the protection of cells from oxidative stress
What is the recommended intake of selenium?
The recommended daily intake of selenium for adults is 55 µg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain selenium?
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Zinc
What is Zinc and what does it do?
Zinc contributes to normal DNA synthesis, fertility and the reproductive system.
What contains zinc?
Shellfish
Whole grains
Nuts
Liver
Kidney
Green leafy vegetables
Zinc:
- Helps maintain normal DNA synthesis
- Helps maintain normal fertility and reproduction
- Helps maintain normal cognitive functions
- Helps maintain normal bones
- Helps maintain normal hair
- Helps maintain normal nails
- Helps maintain normal skin
What is the recommended intake of zinc?
The recommended daily intake of zinc for adults is 10 mg.[*]
- *Reference value as specified in the EU Food Information Directive
Which Centrum products contain zinc?
