Remember being warned as a kid that if you didn't take enough vitamin D, you'd come down with a scary disease called rickets? Or that if you didn't get your calcium, your bones wouldn't grow right? Chances are you heard the message about getting enough vitamins and minerals. But have you heard about the risks of an overdose?

Vitamin D is essential to help your body absorb and use calcium to help build strong bones and teeth.

Although many researchers have believed that vitamin E might help reduce the risk for cancer and heart disease, recent studies suggest that large doses of vitamin E have no proven clinical benefits. They may even be harmful.

Vitamin C is also called ascorbic acid and ascorbate. This vitamin has many benefits. Vitamin C is an antioxidant. This means that it fights cell damage in the body. Damaged cells increase the risk of cancer and heart disease. Vitamin C may help you resist these diseases. But does it help cure the common cold? Probably not.

Calcium is a mineral that helps us make strong bones and teeth. Most of the calcium in our bodies is in our bones. We spend almost half of our lives (30 to 35 years) building to a peak bone mass. Taking in enough calcium helps younger people build strong bones. Maintaining a safe calcium level helps older people limit bone loss.

Iron helps the blood cells carry oxygen. When you don’t get enough iron, you may feel tired and lack energy. Anemia (“tired” blood) is a health problem that can occur when the body’s iron levels are very low. Our bodies don’t make iron, so we must get it from foods or supplements.

Getting too little vitamin B12 may leave you feeling fuzzy in your thinking and lead to numbness or tingling in your hands and feet.

Chances are you know you need minerals such as calcium and iron. But five lesser-known minerals also deserve your attention.