Micronutrients: vitamins and minerals
Your body needs a variety of vitamins and minerals to function properly. These are known as micronutrients and they support bodily processes such as growth, hormone regulation and immune response. The body is not capable of producing most vitamins and minerals itself so you must obtain them from your food. When you eat a balanced diet, micronutrients are usually consumed in adequate amounts. However, different factors such as leaky gut and stress can impact our absorption of such nutrients. On top of that, our needs change throughout our lifetime depending on circumstances, for example, pregnancy requires more folic acid to be consumed, while moving to colder climates or the simple act of aging needs more Vitamin D. Consequently, there are times when our needs may not be met and certain supplements may be helpful in ensuring we are getting these essential vitamins and minerals.
Vitamins vs minerals
While vitamins and minerals are both considered micronutrients that are required by the body to carry out a range of normal functions, they differ in their own ways. Vitamins are organic substances that assist with different metabolic functions. They help you to resist infection, retrieve energy from food and keep your nerves healthy. Having adequate vitamin levels is important for a range of complex processes. Vitamins are usually classified into types: water-soluble vitamins and fat-soluble vitamins.
Fat-soluble vitamins include vitamins A, D, E and K. They must be consumed with fat in order to be properly absorbed (hence the name). Fat-soluble vitamins can be stored in the body’s tissues.
Water-soluble vitamins include vitamin C and the vitamin B family which comprises B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate/ folic acid) and B12 (cyanocobalamin). These vitamins dissolve easily in water.
Minerals, on the other hand, are inorganic elements that are present in soil and water and are absorbed by plants or consumed by animals. Just like vitamins, they are also essential for optimal health, assisting with various functions in the body, such as supporting a healthy heart and ensuring your body grows, develops and stays healthy. There are three types of minerals: major, trace and ultratrace (but the function of the latter is less understood). Each type of mineral is required in different amounts in order to perform specific roles in the body.
Major minerals are required in larger amounts and include calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfur.
Trace minerals are required in lower amounts and include copper, chromium, fluoride, iodine, iron, manganese, selenium and zinc.
All micronutrients are essential for the proper functioning of the body. It’s so important to consume an adequate amount of these different vitamins and minerals through a varied and healthy diet. Doing so is key to optimal health and can even help fight disease. Getting too much or too little of a vitamin or mineral can lead to unwanted deficiencies or toxicities. As mentioned, the most effective way of obtaining adequate vitamin and mineral intake is from food sources, but those at risk of specific nutrient deficiencies should speak to their doctor about regular blood testing and supplements.