*Updated October 21, 2022
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Vitamins and minerals are critical substances required by our bodies to grow and function appropriately.
Our bodies do not naturally produce these substances, so we must get these nutritional needs met through a varied and balanced diet.
According to the Dietary Guidelines for Americans 2015-2020, individuals should aim to meet their nutrient requirement goals by eating healthy and having sufficient food intake.
Vitamins
Vitamins are organic elements classified into two categories: fat-soluble and water-soluble.
These terms refer to how vitamins are absorbed when ingesting them, meaning they can dissolve in fat or water before uptake into the body.
Below is a list of common vitamins and their bodily functions:
Water-soluble Vitamins
| Vitamin | Function | Sources |
|---|---|---|
| Vitamin C | Helps to protect cells and keep cells healthy Maintains healthy skin, bones, cartilage, and blood vessels Assists in healing wounds | Citrus fruit (e.g. oranges) Strawberries Broccoli Brussel sprouts Peppers Potatoes |
| Vitamin B1 (Thiamine) | Helps release energy from food Keeps the nervous system healthy | Bananas and oranges Peas Whole grain breads Nuts |
| Vitamin B2 (Riboflavin) | Helps skin, eyes, and the nervous system stay healthy Helps release energy from food | Milk Eggs Yogurt Mushrooms |
| Vitamin B3 (Niacin) | Helps release energy from food Keeps the nervous system and skin healthy | Eggs Fish Meat |
| Vitamin B6 (Pyridoxine) | Helps release and store energy from protein and carbohydrates Forms hemoglobin, which carries oxygen around the body in red blood cells | Pork, poultry, fish Milk Bananas Peanuts Soya beans Oats |
| Folate and folic acid | Helps form red blood cells Reduces the risk of birth defects | Brussel sprouts Broccoli Leafy greens Chickpeas and kidney beans Peas |
| Vitamin B12 | Helps form red blood cells Keeps the nervous system healthy Helps release energy from food | Fish Meat Eggs Milk Cheese |
Fat-soluble Vitamins
| Vitamin | Function | Sources |
|---|---|---|
| Vitamin A | Helps the body defend against illness and infection Maintains vision in dim light Keeps skin healthy | Eggs Oily fish Cheese Milk Yogurt |
| Vitamin D | Keeps bones, teeth and muscles healthy | Sunlight Oily fish Red meat Egg yolks |
| Vitamin E | Helps keep skin and eyes healthy Helps the body defend against illness and infection | Nuts and seeds Plant oils |
| Vitamin K | Helps with blood clotting Aids in wound healing | Leafy greens Vegetable oils |
**A word about Vitamin B12 absorption and deficiency – one in 3 Americans have the MTHFR genetic mutation. Read my detailed article on Vitamin B12 deficiency in older adults and the relationship between this mutation, and how you can manage it by supplementing with methylated Vitamin B12.
Minerals
Minerals are inorganic substances that are naturally found in the water and soil.
Minerals are organized into two categories: macrominerals and trace minerals.
Our bodies require large amounts of macrominerals, including substances such as calcium, phosphorus, and magnesium.
In contrast, we require only small amounts of trace minerals such as iron, iodine, and zinc. Minerals are also found in the food we eat and serve many functions, as detailed in some common minerals below:
| Mineral | Function | Sources |
|---|---|---|
| Sodium | Maintains fluid balance Supports nerve transmission Involved in muscle contraction | Table salt Many processed foods Vegetables Meats |
| Potassium | Maintains fluid balance Supports nerve transmission Involved in muscle contraction | Fruits and vegetables Meats Milk Legumes Whole grains |
| Calcium | Contributes to healthy bones and teeth Helps muscles relax and contract Helps with nerve function, blood clotting, and regulating blood pressure Keeps the nervous system healthy | Milk Cheese Leafy greens Tofu Beans |
| Iodine | Helps produce thyroid hormones | Sea fish Shellfish |
| Iron | Carries oxygen in red blood cells throughout the body Used in energy metabolism | Meats Fish Egg yolks Legumes Leafy greens |
| Zinc | Helps make protein and genetic material Aids in wound healing, growth, and immune system health | Meats Fish Whole grains Vegetables |
Who needs supplementation with vitamins and minerals?
Most healthy people will not require supplementation with vitamins and minerals.
Individuals should meet their nutrient requirements through healthy eating and consuming nutrient-dense foods.
A diverse and adequate intake of wholesome food will provide enough vitamins and minerals that the body requires.
In certain situations, individual needs vary, and dietary supplements may be helpful for people with certain conditions or diet restrictions.
For example, those with vitamin D deficiency, poor bone health, and osteoporosis will benefit from additional vitamin D and calcium supplementation and what is provided by their diet.
Others with digestion issues or food intolerances, such as those with Crohn’s disease, may need supplementation because they have trouble absorbing nutrients from their food.
Elderly individuals with poor food intake and not receiving essential nutrients may benefit from multivitamins and nutritional supplements.
Therefore, over-the-counter dietary supplements are usually only indicated for those not eating well or those with certain conditions.
How do I know if I need a dietary supplement?
Some people may have conditions where their provider will recommend a certain vitamin or mineral supplement.
Others may be deficient in a certain vitamin or mineral and will need to increase their intake of supplements.
Below are some signs and symptoms associated with common vitamin and mineral deficiencies:
| Signs and Symptoms of Vitamin Deficiencies | |
|---|---|
| Vitamin D | Fatigue Bone pain Muscle weakness, muscle aches, or muscle cramps Mood changes, like depression |
| Vitamin C | Rough, bumpy, or dry skin Bent or coiled hair Slow-healing wounds Bleeding gums, nosebleeds or bruising Fatigue or poor mood Weight gain Weak immunity |
| Vitamin B12 | Weakness Fatigue Pale or yellow skin Noticeable heartbeats (heart palpitations) Shortness of breath Constipation Diarrhea Vision loss Mood changes |
| Vitamin E | Muscle weakness Trouble moving Numbness and tingling Immune system problems |
| Signs and Symptoms of Mineral Deficiencies | |
|---|---|
| Potassium | Weakness Fatigue Digestive issues Noticeable heartbeats (heart palpitations) Muscle cramps or spasms Tingling and numbness Breathing difficulty Mood changes |
| Iron | Fatigue Weakness Pale skin Dizziness or lightheadedness Chest pain or fast heartbeat Cold hands and feet Headache Weak nails |
| Iodine | Neck swelling Weight gain Weakness and fatigue Dry skin Hair loss Feeling unexpectedly cold Changes in heart rate |
| Magnesium | Muscle cramping or twitching Mental health problems Osteoporosis Fatigue Muscle weakness |
Tell your doctor if you experience symptoms related to certain deficiencies or have a condition that affects what you eat or how you absorb food.
Your doctor will likely run blood tests and determine the best course of action if a deficiency is present.
Usually, dietary changes are first-line when treating inadequate intake, but your doctor may decide that a supplement is appropriate.
How are vitamins dosed?
The amounts of vitamins and minerals may be represented differently than your prescription medications. Supplements are usually expressed in terms of milligrams (mg), micrograms (mcg), or international units (IU).
Are vitamin and mineral supplements safe?
There are a few common misconceptions about supplements that are important to note.
Many people assume that because supplements are available over the counter, they must be safe.
Others believe that since vitamin and mineral intake is important for health, taking larger amounts may benefit.
Neither of these statements is true, as supplements can have very strong effects on the body.
Supplements should be taken appropriately, and most of the time, “less” is more.
For example, certain products at too high doses may elevate your risk of bleeding or change your response to anesthesia.
Therefore, it is important to always take vitamins and minerals properly and alert your doctor if you take supplements.
An example of the side effects of too much vitamin intake includes vitamin E.
The maximum dose of vitamin E for adults is 1,000 mg daily (1,500 IU per day of the natural form or 1,100 IU per day of the synthetic form) for those that require it.
Vitamin E decreases the body’s ability to form clots when you are injured. Therefore, if an individual ingested high doses of vitamin E, they would be at a greater risk of bleeding.
Other research suggests that consistent use of vitamin E over several years increases a man’s risk of developing prostate cancer.
With these effects in mind, it is important to only take supplements as recommended by your doctor.
You should be aware of the number of vitamins and minerals you intake through your diet and be careful not to exceed the maximum daily doses.
Supplements can also interact with the medications that you take.
Vitamin E, for example, can interfere with a variety of different medicines and affect how they work.
It interacts with common prescription medications such as blood thinners, cholesterol-lowering drugs, and chemotherapy.
Interactions such as these can occur with other types of vitamins and minerals, decreasing the efficacy of other medications or increasing the risk of a certain side effect.
Can multivitamins slow brain aging?
A newly published clinical study seems to have found evidence that taking a daily multivitamin and mineral supplement for 3 years appears to slow cognitive aging in both men and women by 60%.
The researchers also suggest that this benefit seems to be more evident in study participants who had cardiovascular disease.
The COSMOS-Mind included over 2000 participants aged 65 and over without dementia.
They received cognitive testing at the start of the study with repeated testing annually for 3 years. At the start of the study, the average age was 73 years, with 40% being men.
Almost 89% were non-Hispanic whites, and almost half (49.2%) had some post-college education.
All study groups were balanced according to demographics, cardiovascular disease history, diabetes, depression, smoking status, alcohol intake, and prior multivitamin use.
At the start of the study, cognitive scores were also similar between participant groups.
Researchers saw a significant increase in global cognitive function scores in the group taking the multivitamins.
However, these results must be carefully interpreted with a grain of salt.
More long-term data needs to be gathered to determine this positive effect on cognition fully.
If you decide to begin taking vitamin and mineral supplements, I advise prudent and careful research into the products and the manufacturer.
Is the manufacturer making health claims that are raising red flags?
Do they have a solid reputation?
Do they stand by their statements and claims?
Are they abiding by Current Good Manufacturing Practices (cGMP)?
Are their products USP-certified?
I have strict standards when recommending supplements to my readers – where possible, any product I recommend must be cGMP and USP-certified.
I am especially excited about the Performance Lab line of products due to their commitment to delivering double-certified products and adhering to the highest quality and standards.
In my opinion, they are some of the best multivitamin supplements available. You can explore their products here:
Men’s Multivitamins and Minerals
Women’s Multivitamins and Minerals
Summary
Maintaining a diverse and healthy diet is the best way to intake all the nutrients your body requires.
Most people will not need to supplement their diet with additional vitamins and minerals.
For a select few with certain conditions or food restrictions, supplementation may be needed and should be monitored by a doctor.
If you take supplements, it is important to note that even over-the-counter medications can cause side effects and be dangerous at high doses.
Therefore, you should always alert your health care provider of your medications, including supplements.
References
- https://www.uofmhealth.org/health-library/ta3912
- https://www.nhs.uk/conditions/vitamins-and-minerals/
- https://www.hsph.harvard.edu/nutritionsource/vitamins/
- https://www.health.harvard.edu/staying-healthy/do-you-need-a-daily-supplement
- https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
- https://medlineplus.gov/minerals.html
- https://www.medscape.com/viewarticle/962772#vp_2
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