W1.2-Vitamins and Minerals – Wellness Nerd Blog

Introduction

Vitamins and minerals are essential nutrients that our bodies need to function properly, maintain health, and support growth and development. Unlike carbohydrates, proteins, and fats, which provide energy, vitamins and minerals play critical roles in a wide range of bodily processes. These micronutrients help regulate metabolism, boost the immune system, support bone health, promote wound healing, and assist in the proper functioning of organs and cells.

Vitamins are organic compounds that come in two types: fat-soluble (such as vitamins A, D, E, and K) and water-soluble (such as vitamin C and the B-complex vitamins). Minerals, on the other hand, are inorganic elements like calcium, iron, magnesium, and zinc, each contributing to specific bodily functions. Since the body cannot produce most vitamins and minerals in sufficient amounts, they must be obtained through a balanced diet or supplements. Understanding the importance of these nutrients is key to maintaining good health and preventing a variety of deficiency-related diseases.

Most of us are very aware that healthy intake of vitamins is important to our health and wellbeing. These sources of vitamins and minerals can be delivered from natural sources or from supplements.

Make sure you consult your doctor as to the type and quantity of vitamins you plan to take if you plan to use supplements. If you plan to introduce your vitamin needs through food, make sure you understand the ramifications of the food type.

Make sure you understand what your body needs. Needs are different based on age, gender, if you are pregnant, or if you are ill in any way.

Start with:

Vitamin D: Helps keep your bones strong and it’s hard to get from food.
Multivitamin: There’s no one size fits all answer, but you get everything you need with a balanced diet.
Probiotic: Gut health has become increasingly popular in recent years as scientists discover just how important it is to our overall health.
Fish Oil: Helps with heart health, brain function, joints, eyes and skin.
Calcium: Is key to bone health, muscle function, nerve transmission, blood clotting, and hormonal secretion
Vitamin B12: Is helpful with red blood cells, energy levels, DNA synthesis, and mood.

Vitamins and Minerals List

Vitamins and minerals are essential nutrients that support countless functions in the human body, from maintaining energy levels and strengthening the immune system to promoting bone health and proper organ function. A balanced intake of these micronutrients is necessary for growth, development, and overall wellness. The following is a list of key vitamins and minerals, along with a brief overview of their roles, benefits, and common dietary sources. Understanding these nutrients can help you make informed choices to support a healthier lifestyle.

Vitamin A

Vitamin A is a fat-soluble vitamin also known as retinol. The RDA of vitamin A is 700 micrograms for women and 900 micrograms for men. Vitamin A is in many dairy products and yellow- or orange-colored fruits and vegetables. Fruits like cantaloupe, mangoes and apricots are good options.

Vitamin A benefits:

Helps fight infection.
Maintains healthy vision.
Plays a key role in heart, lung and kidney health.
Keeps skin healthy by fighting off toxins (also called free radicals).
Strengthens bones and teeth.

Vitamin A and carotenoids

Vitamin A is crucial for our bodies, and it does a lot more than help our peepers. Vitamin A supports a healthy immune system, reproductive system, cell health, and vision. Because vitamin A helps produce healthy cells, it also affects our vital organs like the heart and lungs. Some research has even linked taking vitamin A with improving measles and some types of cancer.

Vitamin A comes in two forms, and we need to get them both from our diets. First there is provitamin A, which is found in darkly-colored fruits and vegetables like carrots, broccoli, cantaloupe, and squash. Once we eat those fruits and vegetables, our bodies convert the provitamin A into vitamin A that our tissues can use. The most important type of provitamin A carotenoid is beta-carotene. The second type is preformed vitamin A, which is found in animal sources like dairy, fish, and meat. We can also get carotenoids from supplements, liver and fish oils, as well as palm oil, algae, and fungi.

Most multivitamins contain vitamin A, and women should aim for about 770 micrograms of vitamin A per day.

Vitamin B

There are eight B vitamins, which make up vitamin B complex, with varying RDAs. According to the United States Department of Agriculture (USDA), most Americans don’t get their RDA of B vitamins in their daily nutrition.

In the U.S., many cereals, flour, breads and pastas are routinely fortified with B vitamins to minimize the risk of deficiency. B vitamins are in leafy green vegetables, animal proteins and whole grains.

The majority of B vitamins are used to turn food into energy. And also used a lot for growth, development and the creation of cells.

Vitamin B benefits:

Maintains normal brain function and memory.
Needed for normal metabolism of carbohydrate, protein and fats.
Improves cholesterol by lowering LDL (bad cholesterol) and increasing HDL (good cholesterol).
Reduces risk of heart disease.
Reduces risk of stroke.
Necessary for normal blood cell production and nervous system function.

Vitamin B6

Feeling blue or just off? Make sure you’re getting enough vitamin B6. Vitamin B6 helps the body make serotonin and norepinephrine, which are chemicals that help the brain send signals. It also aids in our cognitive development, so don’t forget to take it. Vitamin B6 helps form myelin around our nerves, which helps our brains send signals throughout our bodies. Not having enough vitamin B6 can lead to problems in the nerves, skin, and circulation. The jury is still out, but some research has linked taking a vitamin B6 supplement to improved premenstrual syndrome (PMS) symptoms. Some of the common symptoms like breast pain, depression, and anxiety could be eased by taking some vitamin B6 around that time.

According to the Mayo Clinic, mild vitamin B6 deficiency is common, so make sure you’re getting enough every day. Vitamin B6 can be found in cereal, legumes such as beans or peanuts, vegetables, milk, cheese, eggs, and meat. It’s highest in fish, beef liver, organ meats, potatoes, and starchy vegetables. It is also included in vitamin B supplements.

Vitamin B12

Vitamin B12 is usually found in animal products and helps our bodies produce new red blood cells. Our bodies can store up to a couple years’ worth of vitamin B12 in our livers, so not everyone needs to take this every day. One group who should look into a vitamin B12 supplements are vegetarians. Vitamin B12 binds to the proteins in our food and can be found in fish, shellfish, meat, eggs, and dairy products. This is why it can be tricky for strict vegetarians and vegans to get enough of this vitamin. It’s usually not found in plant foods, but now some cereals have been fortified with vitamin B12. Those with low levels of vitamin B12 will notice fevers and sweating.

Vitamin C

This is the time of year when many of us are loading up on vitamin C to avoid that inevitable cold or flu. While vitamin C may not prevent that cold, it may at least shorten it. It’s also vital to forming collagen. Collagen is that compound in your skin that keeps it elastic and young-looking. We also need collagen for our bones, cartilage, muscles, and blood vessels. Like vitamin E, vitamin C also contains powerful antioxidants.

Unlike other animals, we humans can’t make vitamin C, so we need to take it in every day. Oranges are of course great sources of vitamin C, but so are other citrus fruits like grapefruits and lemons. Bell peppers, tomatoes, broccoli, strawberries, kiwifruit, and cantaloupe are also rich in vitamin C. To get the most vitamin C bang for your buck, enjoy your fruits and veggies raw. Because this vitamin is water-soluble, heating and cooking your food can decrease the amount of vitamin that your body can absorb. Have a nice fruit salad in the morning, then fresh bell peppers dipped in hummus for an afternoon snack.

Vitamin C is a water-soluble vitamin containing antioxidants that promote healthy tissue growth. The RDA for men is 90 milligrams and 75 milligrams for women. Vitamin C can be found in many fruits and vegetables.

Vitamin C helps protect your cells from the damage of free radicals. It’s also used to help make collagen in your bodies.

Vitamin C benefits:

May reduce risk of getting the common cold.
Maintains skin and tissue health.
Strengthens bones and teeth.

Vitamin D

Our bodies need vitamin D for healthy bone growth. Vitamin D is usually added to calcium supplements, because it helps our bodies be able to absorb the calcium. A vitamin D deficiency will lead to weak, brittle bones and pain.

Unlike the other vitamins in this list, vitamin D isn’t so easy to get from food. We can take in vitamin D from supplements or our bodies can make it when we’re exposed to sunlight. All you need is 10 minutes outdoors each day to get your fix. Vitamin D can be found in some fatty fish like salmon or tuna, as well as beef liver, cheese, and egg yolks. Some foods like milk and cereals are now fortified with vitamin D as well. The easiest way to get your vitamin D is with a daily fish oil supplement.

Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. Besides getting from sun exposure, vitamin D can also be found in cod liver oil, fatty fish, fortified juices, milk and cereals. These can be a healthy alternative when a person does not get enough UV light. For children and adults, the RDA is 15 micrograms (600 IU). For ages 70 and older it is 20 micrograms (800 IU).

Vitamin D benefits:

Influences immune cell function.
Maintains nervous system functions.
Needed for bone health.
Regulates blood levels of calcium and phosphorus.

Vitamin E

If you’ve been after glowing skin and shiny hair, make sure to load up on your vitamin E. Vitamin E is the fat-soluble vitamin that is full of antioxidants. Its antioxidant properties protect our cells from damaging free radicals. We are constantly exposed to dangerous free radicals from air pollution, ultraviolet radiation, or just walking though some cigarette smoke down the street. That is why it is so critical to have a steady supply of healing antioxidants to keep our cells from mutating and causing chronic disease. Vitamin E also supports our immune systems.

We can get vitamin E from our diets, as well as supplements. Foods with healthy fats like nuts, seeds, and vegetable oil are high in vitamin E. Green leafy vegetables and even fortified cereals are also good sources.

While vitamin E is available as supplements, we have to be careful to avoid high doses. If you have any kind of bleeding disorder or take blood thinners, vitamin E supplements can cause more bleeding. Some research has even linked high-dose vitamin E with an increased risk of death from any cause. Aim to get this vitamin from your diet or a multivitamin.

Vitamin E is an important vitamin for organ function. You should get 15 milligrams daily. Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts, and whole grains.

Vitamin E has the antioxidant benefits of keeping your immune system strong, but also can help with dilating blood vessels and preventing blood clots.

Vitamin E benefits:

Protects cells from damage from toxins.
Maintains muscle function.
Reduces risk of cancer.
Reduces risk of heart disease.
Reduces risk of Alzheimer’s disease.

Vitamin K

Vitamin K is essential for blood clotting. The RDA of vitamin K is 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin is mainly found in leafy green vegetables.

Vitamin K also plays a role with calcium in keeping your bones really healthy.

Vitamin K benefits:

Helps in rapid wound healing.
Creates strong bones.
Helps protect against heart disease.

Calcium

Calcium is the most abundant mineral in our bodies, and has always been famous for protecting our teeth and bones, but its benefits go far beyond our skeletons. Calcium has been linked to protecting against cancer, diabetes, and high blood pressure. It also helps our bodies’ nerves and muscles work properly. Getting enough calcium is especially important for kids, as they won’t reach their full adult height if they’re deficient.

Our bodies need to receive calcium every day to protect our bones. Our blood requires a certain amount of calcium in it, so when it’s low, our blood just pulls it from our bones. This keeps our blood safe and working, but weakens our bones. It’s important to eat calcium-rich foods daily, especially for most children and teen girls who aren’t getting enough. Of course dairy products like yogurt, cheese, and milk are good sources, but so are leafy green vegetables, fish, and soy products. As we mentioned earlier, our bodies need enough vitamin D to be able to absorb the calcium that we take in. Most of us can get enough calcium from food, but there are certain groups who could benefit from a supplement. According to the Mayo Clinic, some groups who should consider the supplement are those who are vegan, lactose intolerant, taking steroids, have celiac or osteoporosis.

Calcium is a mineral needed for healthy bone growth. The RDA of calcium is 1,000 milligrams for men and women ages 19 to 51; for women 51 and older and for men older than 70, it increases to 1,200 milligrams per day (just be careful not to get too much of it!) Most dairy products like milk, cheese and yogurt are good sources of calcium, as are tofu, spinach, soy and rhubarb.

Benefits of calcium:

Improves muscle function.
Helps to achieve healthy blood pressure.
Aids in hormone secretion.
Helps maintain strong bones.
Helps maintain strong teeth.
Decreases risk of osteoporosis.

Folate

Folate is in the B vitamin group, and is crucial for everyone, not just the pregnant ladies. Folic acid decreases the amount of homocysteine in our blood. Homocysteine levels are used to evaluate if we’re at risk for heart disease, so the lower the better. Folic acid is also linked to improving our cognitive abilities, psychiatric illness, and cardiovascular health. Because folic acid is vital for the health of unborn babies, all women considering becoming pregnant need to ensure that they are taking in enough folic acid every day.

We can get folate from our diets by eating leafy green vegetables, fruits, nuts, beans, dairy products, poultry, meat, eggs, seafood, and grains. Some of the best sources include spinach, asparagus, and brussels sprouts. Break out the cheese and bacon – we’re cooking up some delicious veggies tonight! The U.S. Food and Drug Administration (FDA) also requires many packaged foods like breads, cereals, pastas, and flours to be enriched with folate. Folate is present in such a variety of different foods, but if you’re not into vegetables, fruits, grains or meat, fear not. Folic acid is also available in vitamin B supplements and in multivitamins.

Iron

Our bodies need to receive iron every day to be able to make enough new red blood cells. Our red blood cells are responsible for bringing fresh oxygen all over the body. When we don’t have enough iron, we can develop anemia. Not having enough iron can leave us feeling tired and short of breath. It can even lead to learning problems and infections.

To make sure you’re eating enough iron, look for animal products like lean red meat, chicken, turkey, and fish. Women should aim for 10 to 15 milligrams of iron per day. If you and your doctor decide it’s time to try an iron supplement, make sure to take it on an empty stomach, unless you have a sensitive stomach. Women who are pregnant especially need to make sure they are taking an iron supplement or getting enough from their diets. Our blood volume grows when we’re pregnant, so we’ll need more iron to keep up and give the baby a healthy environment.

Iron helps transport oxygen in blood. Not enough iron may result in a weak immune system and fatigue. Men and women should consume between 8 to 18 milligrams of iron daily. Iron is found in red meats, leafy green vegetables and legumes.

Benefits of iron:

Improves immune function.
Provides energy.
Improves brain function.
Improves ability to concentrate.
Carries oxygen in blood.

Magnesium

Magnesium is a mineral that we can absorb from food, supplements, or even some medications. Our bodies need a sufficient amount of magnesium to keep our muscles and nerves working. Magnesium also helps with controlling blood sugar levels and blood pressure.

It’s relatively easy to take in magnesium from our diets. Some foods that are rich in magnesium include green leafy vegetables, nuts, seeds, and whole grains. Magnesium has also been added to fortified cereals and bottled water. Whole wheat bread should be high in magnesium, but other types like white bread have been stripped of most of their magnesium content. When we eat magnesium-rich foods, our bodies will absorb about 30 to 40 percent of the mineral. We can also get magnesium from supplements. Adults should aim for about 270 to 400 milligrams per day. If you decide to try the supplement, do yourself (and your family) a favor and take it with food to avoid diarrhea.

Zinc

Zinc is only needed in small amounts. The RDA for men is 11 milligrams and 8 milligrams for women. Red meat and poultry are good sources of zinc, as are beans, nuts and whole grains.

Zinc helps boost your immune system and possibly prevent infection like pneumonia.

Benefits of zinc:

Reduces risk of cancer.
Improves immune system.
Improves memory.
Reduces common cold symptoms.

Essential vitamins we need to live

The vitamins our bodies need can be broken down into two groups: fat soluble vitamins and water soluble vitamins. Our bodies need both types to function properly.

Fat soluble vitamins need body fat to be absorbed and used by our organs. Vitamin A, vitamin E, and carotenoids are all fat soluble vitamins. Because these vitamins rely on fats to be used, we must eat a diet full of healthy fats. “A lack of healthy fats in the diet can lead to fat-soluble vitamin deficiencies, leading further into disease and malnutrition,” nutritionist Amanda Henham of Vaga Nutrition tells us. “They can also become toxic, as they are stored in fatty tissue.”

The other class of vitamins, water soluble vitamins, cannot be stored in our tissues like fat soluble ones. They are found in food, and once our bodies have used them, they excrete the excess in the urine. Because our bodies can’t hang on to these vitamins, we need to take them in, either from food or supplements. Common water soluble vitamins include folate, vitamin C, and the B vitamins. According to Henham, everyone needs these vitamins in their diets every day, and “the requirements increase in certain conditions such as immune disorders, poor kidney and liver health, chronic stress, and medication use.”

Why take a supplement?

There are plenty of groups of people who could benefit from a supplement regimen. With a huge increase in chronic disease and ill health, medication use, and poor dietary choices, we are seeing many individuals lacking basic nutrition from food. Therefore a need to supplement while implementing small and incremental healthy changes may be required.”

It may not be possible to receive all our vitamins from food because of the soil they’re grown in. With the current state of our soil, It is recommended that a combination of organic whole foods and a daily multivitamin supplement. It seems that farmland soil is depleted of important vitamins and trace minerals, and our food sometimes travels thousands of miles to reach us. So once that kale reaches your dinner table, it may be well over a week old and vital nutrients are quickly dissipating.

Where should we get our vitamins?

Experts agree that the best source of vitamins is our diet. Whole, fresh, unprocessed foods provide the vitamins our bodies crave. Whole foods are the best source of vitamins and minerals. If it grows from the ground, the way nature intended it, vitamins and minerals occur in their most natural states and can be absorbed the easiest.

It’s also important to remember that heat can alter the makeup of the vitamins in food. Cooking methods alter the nutritional status of fresh foods, especially the water-soluble vitamins. So mixing up raw and cooked foods throughout the day is ideal.

Fruits and vegetables are excellent sources of these vital nutrients. Vitamin A can be found in orange-colored vegetables like sweet potatoes and carrots. Experts recommend eating healthy fats like avocado and nuts to obtain vitamin E and leafy greens for vitamin K.

For the water soluble vitamins, reach for brightly colored fruits and vegetables like oranges, bell peppers, and berries.

Why is food not enough?

Experts say that a balanced diet is the best way to get vitamins, but there’s just one problem with that. We don’t eat that way! A report from the 2015 Dietary Guidelines Advisory Committee concluded that Americans do not consume enough of vitamin A, vitamin D, vitamin E, folate, vitamin C, calcium, and magnesium. We’re also not getting enough iron. This is especially true for premenopausal women. The report also found that we’re taking in too much sodium and saturated fat.

Experts recommend trying to obtain as many vitamins from our diets as possible. While a multivitamin may be able to fill the gap, it’s not absolutely necessary to rely on supplements to meet our needs. Simply shifting our eating pattern to include the recommended servings of fruits and vegetables can cover most of the aforementioned.

The Best Time to Take Vitamins

Taking vitamins can be a great way to support your nutritional needs — but there is a right way to do it.

When people don’t take vitamins the proper way, they don’t see improvement. Your body can’t fully absorb vitamins unless you know the best time to take them.

it’s less about time of day and more about syncing the habit with your eating and drinking schedule.

When is the best time to take vitamin C and vitamin B12?

Vitamin C and vitamin B12 are water-soluble vitamins, which means you need water to absorb them. Take water-soluble vitamins on an empty stomach with a glass of water.

And since it can be energizing, the best time to take vitamin B12 is in the morning, so it won’t affect your sleep.

When is the best time to take vitamin D and other fat-soluble vitamins?

Fat-soluble vitamins require fat for your body to absorb them. They include:

Vitamin A.
Vitamin D.
Vitamin E.
Vitamin K.

For maximum absorption, the best time to take vitamin D and other fat-soluble vitamins is after you’ve eaten foods that contain fat. And you don’t need much: even small amounts of low- or whole-fat milk or yogurt will do the trick. So will eating food cooked with oil.

When is the best time to take multivitamins?

Multivitamins can be trickier: They often contain both water- and fat-soluble vitamins. The best time to take a multivitamin is with food so any fat can help with absorption. You can also drink a water-based beverage to wash it all down. But the drawback is that your body won’t absorb the water-soluble vitamins as well as fat-soluble ones.

The reverse is true when you take a multivitamin on an empty stomach with water — your body can’t properly absorb the fat-soluble vitamins. You could also end up with an upset stomach. So for full absorption take water- and fat-soluble vitamins separately.

When is the best time to take calcium?

Many people consider calcium to be a vitamin, but it’s actually a mineral. So, you’ll want to be careful and not overdo it with calcium. Most people can get a sufficient amount of it from food. But if you’re not eating enough calcium-rich foods or you’re postmenopausal, you’ll need to take calcium the right way to decrease bone loss and osteoporosis.

Calcium supplements come in two forms: calcium carbonate and calcium citrate. The best time to take calcium depends on the kind you take.

Calcium carbonate: To be properly absorbed, this type requires acid in the stomach. Take it with a meal because you produce stomach acids when you eat.
Calcium citrate: You can take it with or without food because your body can absorb it with or without acids. Doctors often recommend calcium citrate for patients who take antacids.

When is the best time to take prenatal vitamins?

While they are important throughout pregnancy, the best time to start taking prenatal vitamins is before you’re pregnant — when you’re planning to conceive.

And while you’re at it, also take 400 micrograms of folic acid daily three months before you plan to get pregnant. Folic acid is essential for the development of your baby’s neural tube. Not having enough can lead to neural tube defects.

When’s the best time to take prenatal vitamins and folic acid?

Folic acid: Since it’s a water-soluble vitamin, take it with a glass of water on an empty stomach.
Prenatal vitamins: Take these with water and a meal for optimal absorption. It’s best to take them with breakfast or lunch, which lowers the chance of an upset stomach and acid reflux.

Should you take vitamins?

Before you start a daily vitamin habit, the experts emphasizes that not everyone needs them. If you eat a nutritious, balanced diet, you do not need these supplements. The best source of vitamins and minerals is a plate that is one-quarter fruits, one-quarter vegetables, one-quarter protein, such as fish and poultry, and the other quarter grains.

If you can’t eat this way at least one meal a day, you may benefit from taking vitamins. Doctors may also recommend taking vitamins if you:

Eat a vegetarian diet.
Eat less than 1,200 calories daily.
Have a medical condition, such as cancer, that makes it hard to eat nutritiously.
Have a chronic intestinal condition that causes malabsorption, including celiac disease, ulcerative colitis, Crohn’s disease and irritable bowel syndrome.
Have alcohol use disorder.
Had gastric bypass surgery.
Had a partial colon resection, especially if doctors removed part of your ileum (where vitamin B12 is absorbed in your intestine).

But talk to your healthcare provider first. Your provider can check your levels to see if and where you are deficient, then get you what you need.

Always talk with a professional

While the nutritionists we spoke to agree that supplements can be helpful, it’s important to always talk with your healthcare provider before jumping in with a vitamin regimen. Most vitamin supplements contain 100 percent of the recommended daily amount, so if you’re already consuming a healthy diet of fruits and vegetables throughout the day, you would be taking in way more than the National Institutes of Health recommends.

Unfortunately when it comes to vitamins, you really can have too much of a good thing.

According to the National Institutes of Health, a meta-analysis of studies looking at more than 400,000 people found that a daily vitamin supplement was associated with an increased cancer risk. A separate study of women found that a daily supplement was linked to an increased risk for skin cancer.

Taking vitamin A supplements with beta-carotene has been proven to increase the risk of lung cancer in study participants. In one study, the increased risk was a whopping 28 percent, which caused the researchers to actually end the study early.

Calcium supplements have not been proven to improve bone density. In fact, a study published in the American Journal of Clinical Nutrition found that participants taking a daily calcium supplement were more likely to suffer a hip fracture.

Make a plan with your doctor or nutritionist, and you’ll be feeling good.

In conclusion

Vitamins and minerals play a foundational role in supporting every aspect of human health. Though required in small amounts, these micronutrients are responsible for a wide variety of critical functions in the body, including supporting immune defenses, maintaining strong bones and teeth, aiding in the repair and growth of tissues, facilitating energy production, and regulating countless metabolic processes. A deficiency or imbalance in even a single vitamin or mineral can lead to health problems ranging from fatigue and weakened immunity to serious chronic conditions. For this reason, maintaining proper levels of these nutrients is essential not only for short-term vitality but also for long-term disease prevention and quality of life.

A well-rounded, nutritious diet is the most effective way to ensure you’re getting all the necessary vitamins and minerals. Foods such as leafy green vegetables, fruits, nuts, seeds, whole grains, lean meats, dairy products, and legumes offer a rich supply of these essential nutrients. However, individual needs may vary due to age, gender, lifestyle, health status, and other factors, and in some cases, supplements may be recommended to fill in nutritional gaps.

Ultimately, understanding the role of vitamins and minerals in the body empowers individuals to make informed dietary choices that support lifelong health. By focusing on balanced nutrition and seeking guidance when necessary, people can harness the full benefits of these powerful nutrients to improve energy, resilience, and overall well-being.