We hear that getting enough vitamins and minerals is critical to our health, but we don't always get the full details on what we need and why. Without understanding what each vitamin and mineral does, it can be hard to know if we are getting enough of them. Having a greater awareness of your nutritional needs may help you lead a healthier life.
What's the difference between vitamins and minerals?
Vitamins and minerals are often listed together because they are both essential for our bodies. Though similar in what they do for us, vitamins and minerals are different in where they are found.
Vitamins are organic compounds made by either plants or animals. Some species can produce a vitamin naturally while others cannot. For example, dogs can produce their own vitamin C, but humans need to get vitamin C from our diets.¹ As humans, we need to get most of our daily vitamin intake through diet, environmental exposure, or supplementation. This is necessary because our bodies are not capable of producing most vitamins, or we produce too little of them compared to what we need.
Minerals are elements found in the earth and food and are divided into two categories: macrominerals and trace minerals. Macrominerals are beneficial in larger quantities while trace minerals are beneficial in smaller quantities.² We typically get our daily intake of minerals from the foods we consume, such as nuts and seeds, leafy greens, eggs, and more. In some cases, your doctor may recommend consuming more or less minerals; you may need to take a supplement if you don't get enough of a mineral in your diet, but you may need to eat less of certain minerals if they are not healthy in larger quantities or if a medication you are on impacts those levels.³
Not all nutrients actually fit neatly into the vitamin and mineral categories—there's antioxidants, flavonoids, fatty acids, and more—but those all listed out don't roll off the tongue as well. In this case, we use "vitamins and minerals" as a catch-all for the building blocks that our bodies need.
Which vitamins and minerals do I need daily?
Depending on your health and your level of activity, you may need more or less of certain vitamins to properly fuel your bodies. Generally, this is a list of some vitamins and minerals that you should be adding to your regimen daily.
It is worth noting here that though these vitamins and minerals have been studied in relation to their benefits, very few have been proven definitively to improve any conditions. If you choose to add a supplement for any of these, remember that supplements are not FDA-approved, and none of the claims that come along with those have been reviewed or verified by them.
Alpha-Lipoic Acid ⁴
This powerful antioxidant is produced in the body and assists in regenerating other antioxidants, like vitamins E & C. Although this antioxidant is naturally produced in the body, some people may need to take an alpha-lipoic acid supplement to help manage a surplus of oxidants caused by chronic diseases or metabolic disorders. Alpha-lipoic acid has been linked to several health benefits and may be used to:
· Help reduce nerve pain
· Reduce risk of chronic disease
· Support healthy levels of inflammation
· Boost skin health
B12 Vitamins ⁵
Vitamin B12 is an essential vitamin that is not produced naturally in the body but is found in animal products. Consuming meat, fish, and dairy may help provide the daily recommended amount of vitamin B12. Here is a list of potential health benefits from taking vitamin B12:
· May help red blood cell formation
· May improve mood
· May benefit brain and memory
· May support healthy hair, skin, and nails
Calcium ⁶
The body needs calcium to build and maintain strong bones and is the most abundant mineral in the body. Stored in your bones and teeth, calcium helps your muscles move and your nerves carry messages from the brain. Calcium may have a few positive effects on your health:
· May increase bone mineral density
· May reduce risk of preeclampsia in some pregnant women
· May help muscle growth and recovery
· May support bone health
D Vitamins ⁷
Vitamin D works to help absorb calcium into the body and is actually a hormone (or prohormone), despite the name. Vitamin D is most often acquired through sun exposure—when the skin is exposed to the sun’s UVB rays, the body produces vitamin D. Besides the sun, it can be found in fatty fish, egg yolks, cheese, mushrooms, and more. Vitamin D has similar possible health benefits to calcium and it also may support:
· Bone and teeth health
· Healthy immune system
· Brain health
· Healthy inflammation levels
Elderberry ⁸
This fruit from the Sambucus tree has long been used to help ease cold and flu symptoms and help boost the immune system. Elderberry is loaded with antioxidants and contains certain compounds that may be beneficial to your health. Elderberry may help with:
· Supporting healthy skin
· Supporting the immune system
Folic Acid ⁹
Folic acid is another term for a type of vitamin B (vitamin B9 to be exact) and is found in leafy greens, citrus fruits, and beans. Extra amounts of this water-soluble vitamin leave the body through urine, meaning the body does not store folic acid. Because of this, it’s important to get a regular supply through diet or supplements. This vitamin may have many functions, including:
· Supporting cell function and tissue growth
· Working to create, use and break down proteins (in combination with vitamin B12 and vitamin C)
· Helping formation of red blood cells
Ginkgo ¹⁰
The leaves and seeds from the Ginkgo biloba tree have often been used in traditional Chinese medicine. In more modern research, ginkgo extract (which is made from the ginkgo tree leaves) is more commonly used. Many ginkgo supplements are rich in antioxidants and may:
· Support healthy inflammation levels
· Support circulation and heart health
· Boost mood
· Help manage headaches and migraines
Iron ¹¹
Iron is an essential mineral needed to support a healthy circulatory system. The body needs iron to make hemoglobin, which helps red blood cells carry oxygen throughout the body. Without proper levels of iron, the body becomes anemic and can have a host of issues from that, including lack of energy, memory issues, and a lowered ability to fight off infections. Iron can be found in meat and seafood; it is commonly supplemented, especially in those with vegetarian or vegan diets. The benefits of getting enough iron may include:
· Healthy circulation
· Healthy energy levels
· Improved exercise performance
· Increased cognition
Lutein ¹²
Part of the carotenoid family (what gives vegetables their bright orange, red, or yellow color), lutein is full of antioxidants and is known to be used to help boost eye health and vision. Lutein is found in the retina, concentrated mostly in the back of your eye, and may contribute to several health benefits including:
· Healthy inflammation levels
· Healthy vision
· Healthy eye tissue
· Reduction in cell loss
Magnesium ¹³
Found in leafy greens, nuts, seeds, and beans, magnesium plays a crucial role in brain and body function. It helps with energy production, protein formation, muscle movements, and more. Although this mineral is found in certain foods, it is often supplemented as most people don’t get enough through diet alone. Here are some potential health benefits of magnesium:
· Supports balanced mood
· Supports heart health
· Support healthy bones
· Supports healthy sleep patterns
Omega-3 Fatty Acids ¹⁴
These “healthy fats” are fatty acids found in foods like salmon, flaxseed, and chia seeds. Omega-3 fatty acids are not produced in the body and need to be obtained from diet or supplementation. ¹⁴ These fatty acids play a vital role in your cell membranes and are concentrated in high levels in your eyes and brain. Other health benefits may include:
· Supporting heart health
· Supporting energy levels
· Supporting endocrine system
· Lowering risk of blood clots
Probiotics ¹⁵
Probiotics are "friendly" bacteria that live in the gut and can be found in foods like yogurt, sauerkraut, kimchi, and more. Increasing your probiotic intake, including through supplementation, is especially encouraged when taking an antibiotic; antibiotics can often cause the gut bacteria to become imbalanced. Some benefits of consuming probiotics may include:
· Weight management support
· Healthy digestion
· Immune support
· Healthy skin
Note that probiotics and prebiotics are very different and should not be confused. Prebiotics are essentially what feeds the probiotics.
Quercetin ¹⁶
This flavonoid is found in many fruits, vegetables, and drinks and cannot be made by the human body. Quercetin contains powerful antioxidants that may contribute to heart health along with many other health concerns, including:
· Healthy inflammation levels
· Healthy allergy response
· Lowered risk of infections
· Healthy blood pressure levels
Turmeric ¹⁷
A plant in the ginger family, turmeric is a readily available spice. Both turmeric and its main component curcumin (what gives turmeric its yellow color) have numerous health benefits. Historically, turmeric was used for skin disorders, upper respiratory tract, joints, and the digestive system. Today, turmeric is used in ways that may support:
· Healthy joints
· Healthy digestion
· Healthy allergy response
· Healthy mood
Zinc ¹⁸
Zinc is a mineral found in the body’s cells and plays a vital role in cell growth, division, and the activity of enzymes, proteins, and DNA. Since the body cannot make zinc, it is necessary to get it from foods like meat, fish, whole grains, dairy, and more. Besides supporting cell health, zinc can help support:
· Immune health
· Wound healing
· Blood clotting
· Sense of taste and smell
Even with a better understanding of some main vitamins and minerals, we recommend talking with your healthcare team (including your team at our pharmacy!) before making any major change in diet or supplementation. Not only can they help you evaluate what may best fit your needs, they can also discuss how medications you are taking could impact your vitamin and mineral levels. If you are taking any supplements, make sure to tell your pharmacist and doctor!
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