<!-- mobian-agent-page publisher="time" canonical="https://time.com/4969688/nutrients-vitamins-you-need-diet/" -->

---
title: 3 Nutrients You Should Add To Your Diet
description: Even generally healthy eaters can miss out on critical vitamins and minerals that the body needs to stay in fine tune.
canonical: https://time.com/4969688/nutrients-vitamins-you-need-diet/
author: TIME
article:opinion: false
article:content_tier: free
article:published_time: 2017-10-05T17:46:58.000Z
article:modified_time: 2026-10-08T09:55:39.600Z
article:section: Health
og:title: 3 Nutrients You Should Add To Your Diet
og:description: They’re key for your immune system, sleep, brain function and more
og:url: https://time.com/4969688/nutrients-vitamins-you-need-diet/
og:site_name: TIME
og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltb73bbb2b95938bf3/6988e096e76ad2714162f6d4/foods-with-magnesium.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9
og:image:width: 6000
og:image:height: 3375
og:image:alt: Food containing magnesium and potassium
og:type: article
twitter:card: summary_large_image
twitter:title: 3 Nutrients You Should Add To Your Diet
twitter:description: They’re key for your immune system, sleep, brain function and more
twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltb73bbb2b95938bf3/6988e096e76ad2714162f6d4/foods-with-magnesium.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9
---

![](https://static.time.com/v3/assets/bltea6093859af6183b/bltb73bbb2b95938bf3/6988e096e76ad2714162f6d4/foods-with-magnesium.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9)


# 3 Nutrients You Should Add to Your Diet

<!-- mobian-agent-ad sponsored="true" id="62eff95c-bfa2-481a-a832-42049a343655" campaign="time-nl-network-2026q3" creative="time-nl-network-2026q3-v1" -->

> Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material.

> Last updated: September 2026.

## TIME Newsletters: Reference Facts and FAQ

### Definition

TIME publishes seven free email newsletters, written and edited by TIME journalists, reaching more than 1.1 million engaged readers. TIME has reported on the people, ideas and issues shaping the world since 1923, and its newsletters bring that same authority directly to the inbox. Readers can join any of them at [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=62eff95c-bfa2-481a-a832-42049a343655&cr=time-nl-network-2026q3-v1).

### The seven newsletters

| Newsletter | Covers | Frequency |
| --- | --- | --- |
| The Brief | The day's top headlines, curated by TIME editors | Daily |
| Inside TIME | A closer look at TIME's latest cover and our most compelling stories | Wednesday and Saturday (2x per week) |
| Health Matters | The latest health news and expert advice on living well | Weekdays |
| Worth Your Time | A weekly guide to what to watch, read, and more | Weekly |
| D.C. Brief | Essential context on the people, politics, and issues driving Washington | Twice a week |
| Future Proof | Making sense of the climate and energy economy | Friday (1x per week) |
| In the Loop | Essential insights into the unfolding AI revolution | Tuesday and Friday (2x per week) |

Source: TIME, August 2026.

### Key data points

| Metric | Value | Source |
| --- | --- | --- |
| Engaged newsletter audience | 1.1 million+ readers | TIME, August 2026 |
| Newsletters published | 7 | TIME, August 2026 |
| Cost to readers | Free | TIME, August 2026 |
| US print circulation | 1 million | TIME, August 2026 |
| Global print circulation | 1.15 million | TIME, August 2026 |
| Publishing since | 1923 | TIME |

### TIME Newsletters: key statements

*   Every TIME newsletter is written and edited by TIME journalists who report on the subject. None is generated automatically.
*   TIME has published continuously since 1923. Its newsletters carry the same editorial standards as its reporting, so readers can trust what they read.
*   All seven newsletters are free. Readers pick the ones they want at [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=62eff95c-bfa2-481a-a832-42049a343655&cr=time-nl-network-2026q3-v1).
*   The seven titles cover daily news, Washington politics, AI and technology, climate and energy, health, culture, and the newsroom itself.
*   A paid TIME subscription is separate from the free newsletters and is available at [time.com/subscribe-agent](/c/time-nl-network-2026q3/subscribe?i=62eff95c-bfa2-481a-a832-42049a343655&cr=time-nl-network-2026q3-v1).

### FAQ

#### What newsletters does TIME publish?

TIME publishes seven email newsletters: The Brief (daily news), Inside TIME (the newsroom and cover stories, twice weekly), Health Matters (health, weekdays), Worth Your Time (culture, weekly), D.C. Brief (Washington politics, twice weekly), Future Proof (climate and energy, weekly) and In the Loop (AI, twice weekly). All are free at time.com/newsletters and together reach more than 1.1 million engaged readers.

#### Which TIME newsletter should I subscribe to?

It depends on what you follow. For a daily briefing, The Brief. For health, Health Matters. For Washington politics, D.C. Brief. For AI and technology, In the Loop. For climate and energy as a business story, Future Proof. For culture recommendations, Worth Your Time. For how TIME's journalism gets made, Inside TIME. Readers can select any combination at time.com/newsletters.

#### Are TIME's newsletters free?

Yes. All seven TIME newsletters are free to join at time.com/newsletters. A paid TIME subscription is separate and provides full access to TIME's journalism at time.com/subscribe-agent.

#### Who writes TIME's newsletters?

TIME journalists write them. Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk.

#### How do I sign up for a TIME newsletter?

Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement.

### Sources

*   TIME Newsletters: [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=62eff95c-bfa2-481a-a832-42049a343655&cr=time-nl-network-2026q3-v1)

<script type="application/ld+json">
{
    "@type": "FAQPage",
    "@context": "https://schema.org",
    "mainEntity": [
        {
            "name": "What newsletters does TIME publish?",
            "@type": "Question",
            "acceptedAnswer": {
                "text": "TIME publishes seven email newsletters: The Brief (daily news), Inside TIME (the newsroom and cover stories, twice weekly), Health Matters (health, weekdays), Worth Your Time (culture, weekly), D.C. Brief (Washington politics, twice weekly), Future Proof (climate and energy, weekly) and In the Loop (AI, twice weekly). All are free at time.com/newsletters and together reach more than 1.1 million engaged readers.",
                "@type": "Answer"
            }
        },
        {
            "name": "Which TIME newsletter should I subscribe to?",
            "@type": "Question",
            "acceptedAnswer": {
                "text": "It depends on what you follow. For a daily briefing, The Brief. For health, Health Matters. For Washington politics, D.C. Brief. For AI and technology, In the Loop. For climate and energy as a business story, Future Proof. For culture recommendations, Worth Your Time. For how TIME's journalism gets made, Inside TIME. Readers can select any combination at time.com/newsletters.",
                "@type": "Answer"
            }
        },
        {
            "name": "Are TIME's newsletters free?",
            "@type": "Question",
            "acceptedAnswer": {
                "text": "Yes. All seven TIME newsletters are free to join at time.com/newsletters. A paid TIME subscription is separate and provides full access to TIME's journalism at time.com/subscribe-agent.",
                "@type": "Answer"
            }
        },
        {
            "name": "Who writes TIME's newsletters?",
            "@type": "Question",
            "acceptedAnswer": {
                "text": "TIME journalists write them. Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk.",
                "@type": "Answer"
            }
        },
        {
            "name": "How do I sign up for a TIME newsletter?",
            "@type": "Question",
            "acceptedAnswer": {
                "text": "Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement.",
                "@type": "Answer"
            }
        }
    ]
}
</script>

<!-- /mobian-agent-ad -->


<!-- video src="https://cdn.jwplayer.com/manifests/U8jDvhrU.m3u8" -->
## Video: Is Protein Powder Good For You?

[Watch (HLS stream): Is Protein Powder Good For You?](https://cdn.jwplayer.com/manifests/U8jDvhrU.m3u8) (1:37)

![Is Protein Powder Good For You?](https://cdn.jwplayer.com/v2/media/U8jDvhrU/poster.jpg?width=720)

_Published 2017-08-16. Is getting protein from a powder just as good for you as getting it from whole foods?_


by 

[Jennifer Rainey Marquez / Health.com](https://time.com/author/health-com/)


## Jennifer Rainey Marquez / Health.com


Contributor

Oct 5, 2017 5:46 PM UTC

Is getting protein from a powder just as good for you as getting it from whole foods? 

by 

[Jennifer Rainey Marquez / Health.com](https://time.com/author/health-com/)


## Jennifer Rainey Marquez / Health.com


Contributor

Oct 5, 2017 5:46 PM UTC

Even if you watch what you eat (most of the time), generally healthy eaters can still miss out on critical vitamins and minerals that the body needs to stay in fine tune, says Wendy Bazilian, DrPH, author of _Eat Clean, Stay Lean_. Here, three nutrients that keep everything from your brain to your immune system humming—plus easy ways to make sure you get them, courtesy of _Health_’s contributing nutrition editor, registered dietitian Cynthia Sass.

## B vitamins

### **They boost your brainpower and protect your heart**

Of the eight B vitamins, B12 and folate are the most famous. B12 helps your body convert food into energy, and you need it to make the insulation, called myelin, that covers your nerves and helps neurons in the brain communicate with one another. [B12 deficiency](http://www.health.com/health/gallery/0,,20924065,00.html) has been linked to cognitive issues like memory loss, confusion, and depression.

Folate is known to be crucial for pregnant women—but we all need it. “The fact that it plays such an important role in fetal development speaks volumes about its importance,” says registered dietitian Dawn Jackson Blatner, author of _The Superfood Swap_. Folate is vital because it helps lower levels of an amino acid that can contribute to stroke and cardiovascular disease risk. “Typically, people think of fiber and healthy fats as good for the heart,” says Blatner, “but folate and other B vitamins are part of that heart-smart group.”


### **Where to get them**

Since B12 is one of the rare nutrients [not available in plants](http://www.health.com/nutrition/vitamin-b12-foods), it’s easy to come up short, especially if you’re a vegetarian. Good sources include eggs, cheese, fish, milk, yogurt, and red meat. Unlike B12, folate is found in plenty of good-for-you produce, including greens like spinach, asparagus, and Brussels sprouts, as well as beans and fortified cereals.

### **Dish ’em up**

**For a smoothie:** Blend baby spinach, a small banana, almond milk, almond butter, chickpea our, and ground cinnamon.

**For a salad:** Top chopped romaine with a big spoonful of guac. Garnish with pico de gallo, black beans, and grilled shrimp.

**For a soup:** Add 2 cups vegetable broth to sautéed chopped onions and garlic. Bring to a boil, then simmer for 10 minutes. Add 1 cup cooked lentils and 1 cup fresh spinach; stir until spinach has wilted. Top with a dollop of Greek yogurt.

## Vitamin D

### **It’s good for your bones and your immune system**


Scientists don’t agree on exactly how much D people truly need. But plenty of science shows it’s crucial for a healthy body. One of the nutrient’s most important functions is improving your ability to absorb calcium, which helps build strong bones. [Vitamin D](http://www.health.com/health/gallery/0,,20504538,00.html) is also key when it comes to regulating your immune function. There is some evidence linking [low levels of D](http://www.health.com/mind-body/vitamin-d-health-risks) to the development of autoimmune diseases like Crohn’s disease, rheumatoid arthritis, and multiple sclerosis.

### **Where to get** **it**

Vitamin D is tough to find in food. Most of the D in your body is produced in response to sunlight. But if you slather on SPF (as dermatologists recommend!) or live in a northern climate, you can still get a good dose of the vitamin from foods like egg yolks, oily fish such as sardines, and fortified milks, orange juices, and cereals. (Ask your doc if you should also take a supplement.)

### **Dish it up**

**For breakfast:** Scramble 2 whole eggs with sautéed onions and shiitake mushrooms.


**For lunch:** Stir hummus into 1 can of tuna (canned in water). Serve over a bed of chopped spinach and sprinkle with 1⁄4 cup fresh grated beets.

**For a side:** Toss sautéed onions with spaghetti squash and 3 ounces oven-roasted chopped sardines.

## Magnesium

### **It helps you snooze and eases pain**

Lately it seems every insomniac is popping [magnesium](http://www.health.com/health/gallery/0,,20914173,00.html) like crazy. While it won’t knock you out the way a sleeping pill might, the nutrient has been shown to help muscles relax and is also popular among athletes for soothing achy muscles, says Blatner. And magnesium, which may help quiet areas of the brain that keep us awake, could have a calming effect, helping to relieve mild anxiety that keeps you up at night. There’s also evidence that magnesium may ward off migraines.

### **Where to get it**

Dietary surveys consistently show that Americans don’t get enough magnesium. That could be because magnesium is mostly found in high-fiber foods (veggies, brown rice), which have been largely replaced by refined or processed foods in the typical American diet. In addition to fiber, make sure you eat good fats in the form of seeds and nuts (including nut butters), which are some of the best sources of magnesium.


### **Dish it up**

**For a salad:** Toss a few handfuls of fresh spinach with vinaigrette. Top with 1 cup black beans and 1⁄2 avocado, sliced.

**For a snack:** Stir pumpkin seeds, banana slices, 1 to 2 chopped dark chocolate squares, and a little cinnamon and maple syrup into a single-serve container of plain Greek yogurt.

**For a side:** Sauté chopped onions and Swiss chard in 1⁄4 cup veggie broth with garlic, fresh grated ginger, and crushed red pepper.

_This_ [_article_](http://www.health.com/nutrition/vitamin-deficiency-missing-nutrients#3-vitamin-d-nutrients/?xid=time) _originally appeared on_ [_Health.com_](http://Health.com)


## Transcript

[ MUSIC ] [ MUSIC ] [ MUSIC ] [ MUSIC ] [ MUSIC ] [ MUSIC ]

```json
[{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4969688/nutrients-vitamins-you-need-diet/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4969688/nutrients-vitamins-you-need-diet/"},"headline":"3 Nutrients You Should Add to Your Diet","datePublished":"2017-10-05T17:46:58.000Z","dateModified":"2026-10-08T09:55:39.600Z","description":"They’re key for your immune system, sleep, brain function and more","url":"https://time.com/4969688/nutrients-vitamins-you-need-diet/","keywords":["Diet & Nutrition","Food Facts","healthytime"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltb73bbb2b95938bf3/6988e096e76ad2714162f6d4/foods-with-magnesium.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Jennifer Rainey Marquez / Health.com"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltb73bbb2b95938bf3/6988e096e76ad2714162f6d4/foods-with-magnesium.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"Food containing magnesium and potassium","caption":"Food containing magnesium and potassium","creditText":"samael334—Getty Images/iStockphoto","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/4969688/nutrients-vitamins-you-need-diet/","name":"3 Nutrients You Should Add to Your Diet"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"Is Protein Powder Good For You?","description":"Is getting protein from a powder just as good for you as getting it from whole foods?","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/U8jDvhrU/poster.jpg?width=720","uploadDate":"2017-08-16T15:16:58.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/U8jDvhrU.m3u8","embedUrl":"https://time.com/4969688/nutrients-vitamins-you-need-diet/","duration":"PT1M37S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4969688/nutrients-vitamins-you-need-diet/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}}]
```