💊 Vitamins & Minerals
Micronutrients That Power Your Body
Your body needs two main types of nutrients:
- Macronutrients – like protein, carbs, and fats, which provide key nutrients and energy
- Micronutrients – vitamins and minerals that support everything else your body does
This page explores the world of micronutrients, helping you understand why they matter, how they’re categorized, and how to get them through food and supplements.
💧 Vitamins: Fat-Soluble vs. Water-Soluble
There are 13 essential vitamins, and they fall into two main categories:
🧈 Fat-Soluble Vitamins
- Vitamins A, D, E, K
- Stored in the body’s fat and liver
- Best absorbed with dietary fat
- May accumulate if taken in excess over time
💧 Water-Soluble Vitamins
- Vitamin C and B-complex (B1–B12)
- Not stored — excess is excreted
- Need to be replenished more frequently
- Easily lost with poor diet, stress, or alcohol use
📋 What Each Vitamin Does
| Vitamin | Key Roles |
|---|---|
| A | Vision, skin, immunity |
| C | Immune support, collagen, antioxidant |
| D | Bone health, calcium absorption |
| E | Cell repair, skin, antioxidant |
| K | Blood clotting, bone metabolism |
| B1 (Thiamin) | Energy metabolism, nerves |
| B2 (Riboflavin) | Cell energy, antioxidant enzyme support |
| B3 (Niacin) | Cholesterol balance, energy |
| B5 (Pantothenic) | Hormones, fat metabolism |
| B6 | Brain, mood, metabolism |
| B7 (Biotin) | Hair, skin, nails |
| B9 (Folate) | DNA formation, red blood cells |
| B12 | Energy, nerves, red blood cells |
Think You’ve Got Vitamins Down?
Put your knowledge to the test with our interactive Vitamin Match Game — can you pair each vitamin with its key benefit?
🎯 Play the Match Game⚖️ Minerals: Major vs. Trace
Unlike vitamins, minerals come from soil and water — absorbed by plants and passed through the food chain.
🔹 Major (Macrominerals)
Needed in larger amounts:
- Calcium, Magnesium, Potassium, Sodium, Phosphorus, Chloride
Magnesium is involved in over 300 enzyme reactions in your body — supporting everything from muscle relaxation to mood and metabolism.
🔸 Trace Minerals
Needed in small amounts, but still essential:
- Iron, Zinc, Selenium, Iodine, Copper, Chromium, Manganese
🪨 What Each Mineral Does
| Mineral | Key Roles |
|---|---|
| Calcium | Bone strength, nerve signaling |
| Magnesium | Muscle/nerve support, sleep |
| Potassium | Fluid balance, heart rhythm |
| Iron | Oxygen transport, red blood cells |
| Zinc | Immunity, wound healing |
| Selenium | Antioxidant support, thyroid function |
| Iodine | Thyroid hormone production |
| Copper | Iron metabolism, enzyme support |
| Chromium | Blood sugar support |
| Manganese | Bone health, antioxidant enzyme function |
🥦 Food First — But Supplements Can Help
Whole foods provide vitamins, minerals, and their natural cofactors (enzymes, antioxidants, phytonutrients) that improve absorption and function.
But gaps still happen due to:
- Busy lifestyles
- Medications
- Stress, age, or digestion issues
- Dietary restrictions or picky eating
That’s where supplements come in — to help fill the gaps, not replace nutrition.
🌿 What About Whole-Food-Based Supplements?
Some supplements are made from real, concentrated foods — like fruits, veggies, and herbs. These provide:
- Better absorption
- Gentler digestion
- Nutrients in their natural forms
💊 Multivitamins: Convenient, Versatile Support
Multivitamins are a simple way to get a wide range of vitamins and minerals in one convenient serving.
They come in blends for:
- Men’s or Women’s Health
- Immune Support
- Energy or Stress
- Heart, Brain, or Bone Support
- Healthy Aging
👉 Learn more about Multivitamins
📌 Bottom Line
Vitamins and minerals are the foundation of good health. Whether you get them through food, supplements, or a mix of both, understanding how they work is the first step in building a smarter wellness routine.