What Are Vitamins and Minerals?
Vitamins and minerals are micronutrients essential to bodily function. Your body either can't make them or can't make enough, so they must come from food or supplements.
Fat-Soluble Vitamins (A, D, E, K)
- •Vitamin A: vision, immunity, skin health (carrots, spinach, liver)
- •Vitamin D: bone health, immunity (sunlight, salmon, eggs)
- •Vitamin E: antioxidant, skin health (nuts, seeds, avocado)
- •Vitamin K: blood clotting, bone health (leafy greens, natto)
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Fat-soluble vitamins accumulate in the body and can become toxic in excess. Stick to recommended doses when supplementing.
Water-Soluble Vitamins (B complex, C)
- •Vitamin B1 (thiamine): energy metabolism (pork, brown rice)
- •Vitamin B2 (riboflavin): skin and mucous membrane health (milk, eggs)
- •Vitamin B6: protein metabolism, nerve function (chicken, banana)
- •Vitamin B12: red blood cell production, nerve function (meat, fish, dairy)
- •Folate (B9): cell division, essential in pregnancy (spinach, legumes)
- •Vitamin C: antioxidant, collagen synthesis, immunity (fruit, vegetables)
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Water-soluble vitamins are excreted in urine, so you need them daily. Eat a wide range of fruit and vegetables.
Key Minerals
- •Calcium: bones, teeth, muscle contraction (dairy, tofu, anchovies)
- •Iron: oxygen transport, energy production (lean meat, spinach, legumes)
- •Magnesium: involved in 300+ enzyme reactions (nuts, whole grains)
- •Zinc: immunity, wound healing, taste (oysters, meat, seeds)
- •Selenium: antioxidant, thyroid function (Brazil nuts, seafood)
- •Potassium: blood pressure regulation, muscle function (banana, potato, spinach)
Deficiency Symptoms
- •Iron: fatigue, pale skin, shortness of breath
- •Vitamin D: bone pain, muscle weakness, low mood
- •Vitamin B12: fatigue, tingling, memory problems
- •Magnesium: muscle cramps, insomnia, anxiety
- •Zinc: frequent colds, slow wound healing, hair loss
Food vs Supplements
Getting nutrients from food is best where possible. Food also delivers fiber and antioxidants that work synergistically.
- •When supplements make sense: pregnancy (folate), older adults (B12, D), vegans (B12)
- •Multivitamins: insurance when eating irregularly
- •High-dose single nutrients: only under medical direction
“Supplements are supplements — they can't replace a healthy diet.”