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Vitamins are made by plants and animals, while minerals come from the soil and water — both of which are essential for our bodies
When you’re in a deep internet search learning about what you should eat, what you should put on your face or what you should do to just ensure you’re living a healthy life, you probably see the names of many vitamins and minerals that pop up. You may also see them referenced everywhere, from your doctor’s offices to your local pharmacy to the nutrition labels on the food you buy.
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But what are vitamins and minerals exactly, and why do we need them?
Registered dietitian Julia Zumpano, RD, LD, gives us an overview of these important nutrients, what they do and the general guidelines for how much you need to stay healthy.
You often hear them paired together: vitamins and minerals. But what is the difference between the two?
They’re both micronutrients that are important to our bodies. But while minerals come from the soil, vitamins come from plants and animals.
But that doesn’t mean you need to ingest soil (please, don’t!) to get your daily minerals. We get the minerals we need by eating plants that have absorbed them from rocks, soil and water. Or we can get them by eating animals that have eaten those plants. So, basically, we get vitamins and minerals in the same way — through the food we eat — but minerals make an extra stop before getting to us.
Vitamin D is also available to us by absorbing it directly into our skin from the sun’s rays, as well as from food. And vitamins and minerals can also be infused in other products we use, like skin care and beauty products.
Vitamins are tiny substances found in the food we eat. They’re organic compounds, meaning they’re made by animals and plants. This is why eating certain vegetables, meats and dairy products are good sources of vitamins. They’re grouped into two main types, based on how they dissolve and are stored in your body:
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When you think of minerals, you may think back to a geology class lesson. And it’s true, minerals are found deep in the earth and there are many different kinds. They’re inorganic elements, which means they come from nonliving sources. Minerals are absorbed by plants or eaten by animals, which we later ingest or use in other types of products.
The two main types of minerals are:
Each type of vitamin and mineral has a special role, and your body needs a little bit of each one to keep you healthy and balanced.
Some of the main vitamins include:
The main minerals we need to develop and function well are:
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For most people, you can get all the essential vitamins and minerals you need through a balanced, healthy diet. In fact, that’s the best way to ensure your body absorbs these important nutrients. Occasionally, it may make sense for you to take vitamin and mineral supplements, but you should always do this after a conversation with your healthcare provider.
And which supplements you should take will greatly depend on your personal health history, dietary intake, nutrient deficiencies and what your healthcare provider recommends. “Specific vitamins that people are often deficient in are taken as a supplement or prescription,” explains Zumpano. “Vitamin D and magnesium are examples, as well as iron, B12 and calcium.
“Some conditions or other circumstances can cause people to need more of these vitamins because they can’t consume enough to meet their needs. That’s when we recommend supplementation,” she continues.
For instance, your provider may recommend a magnesium supplement to help with sleep disruptions, anxiety or headaches.
But in general, Zumpano reinforces that it’s best to get most of your vitamins and minerals from food sources. Fortunately, this isn’t hard to do. Dairy products and fortified foods are good sources of vitamin D; citrus fruits and crunchy veggies provide vitamin C; fish and poultry deliver iron; and whole grains and nuts help you meet your manganese goals.
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Yes, for all the good things that minerals and vitamins do, you can go too far. “You want to try and get it through your diet first,” reminds Zumpano. “The trap that people can fall into is thinking that they’re covered if they take vitamin supplements.”
Water-soluble vitamins are rarely overconsumed because our body removes what we do not need or use. Fat-soluble vitamins, on the other hand, can be exceeded, and certain ones can cause more risk than others.
“High-dose supplementation is most often the cause for toxicity,” warns Zumpano. This can lead to symptoms like nausea, vomiting and in severe cases, slowed growth and birth defects.
She discourages people from going beyond the recommended daily value, which will depend on the type of vitamin. “Issues can happen when the amount you are taking is in the thousands in regards to the percentage of your daily value,” she adds.
To ensure you don’t overdo it with how many supplements you’re taking, again, it’s good to have an open conversation with your healthcare provider or meet with a registered dietitian so that they can assess your dietary intake and vitamin and mineral needs.
Vitamins and minerals play important roles in keeping our bodies healthy and functioning well. Eating a healthy, well-balanced diet helps ensure you’re getting all the nutrients you need. If you’re concerned about any specific vitamin or mineral deficiencies, it’s also important to speak with a healthcare provider before adding any supplements to your daily routine.
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