What Are Vitamins & Minerals?

You’ve probably heard how important vitamins and minerals are for your health – but what exactly are they, and why do they matter? Whether you’re scanning a supplement label or wondering if your diet’s ticking all the right boxes, understanding the basics can help you make informed choices about your daily intake. Here’s a helpful overview, including a list of vitamins and minerals, how they work in the body and answers to some of your most common questions.

What Are Vitamins & Why Do We Need Them?

Vitamins are organic compounds that help your body perform important functions. Each one supports different aspects of your health – from skin and vision, to energy and brain function. Since your body can’t make most vitamins on its own, you need to get them from your diet or supplements.

Types of Vitamins

There are two main types of vitamins: fat-soluble and water-soluble. Here’s a quick guide to what that means – and what each one does.

Fat-Soluble Vitamins

Fat-soluble vitamins dissolve in fat and are stored in the body’s tissues for future use. Because they’re not flushed out as easily as water-soluble vitamins, they don’t need to be replenished as often.

Vitamin A

Vitamin A is a fat-soluble nutrient that plays several important roles in the body. It contributes to the maintenance of normal vision, skin, mucous membranes and the normal function of the immune system.

Vitamin D

Vitamin D is produced when your skin is exposed to sunlight and contributes to normal absorption of calcium. It contributes to the maintenance of normal bones and teeth and the normal function of the immune system. To find out more, read our vitamin d guide here.

Vitamin E

Vitamin E exists in several forms (including tocopherols and tocotrienols) and contributes to the protection of cells from oxidative stress.

Vitamin K

Vitamin K is a group of fat-soluble vitamins and contributes to normal blood clotting and the maintenance of normal bones. It’s often mistaken for potassium due to its symbol ‘K’.

Water-Soluble Vitamins

Water-soluble vitamins aren’t stored in the body, so you need to top them up regularly. They dissolve in water and need to be replenished regularly, as the body doesn’t store them for long.

B Vitamins

B vitamins are a group of eight essential nutrients that each support different functions in the body., from energy release to brain health. For example, vitamin B3 (niacin) contributes to normal energy-yielding metabolism and vitamin B5 (pantothenic acid) contributes to normal mental performance. Click here to read more about Vitamin B.

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is not stored in the body in significant amounts, so it should be consumed regularly throughout a healthy balanced diet. It contributes to normal collagen formation to the normal function of skin, bones, cartilage and blood vessels. Read our Vitamin C Guide here.

Should You Take Vitamins?

Whilst a balanced diet is the best way to obtain essential nutrients, food supplements can be a convenient way to support your nutritional intake – especially during lifestyle changes or certain life stages. Some individuals may find supplements helpful in complementing their diet. If you’re unsure about your nutritional needs, it’s a good idea to speak to a health professional.

What Does µg Mean on Vitamins?

The term µg stands for microgram, a unit used to measure very small amounts of nutrients. One microgram is one-thousandth of a milligram (mg), so it’s commonly used on supplement labels for nutrients like vitamin B12 or folic acid. It simply helps you understand how much of a vitamin or mineral is in each serving.

Can You Take Vitamins on an Empty Stomach?

Some vitamins are best taken with food, especially fat-soluble ones like A, D, E and K, which need a little dietary fat for proper absorption. Others – like most B vitamins and vitamin C – are water-soluble and usually fine to take without food. Always check the label or product guidance, as it may vary.

Do Vitamins Go Out of Date?

Yes, vitamins and supplements have an expiry date just like food. After this date, the nutrients may become less effective. Always store them in a cool, dry place and check the packaging for expiry details.

What Are Minerals & Why Do We Need Them?

Minerals are inorganic elements found in soil and water, which make their way into the food you eat. Your body uses them for a wide range of functions, from maintaining bones to supporting muscle health and normal cognitive function. Like vitamins, they’re classed as essential nutrients – meaning your body can’t make them on its own.

Types of Minerals

There are two types of minerals: trace minerals, which your body needs in small amounts, and macro minerals, which are required in larger amounts.

Trace Minerals (Micro minerals)

Iron

Iron contributes to normal cognitive function, the normal formation of red blood cells and haemoglobin, and supports normal oxygen transport in the body, it also helps with the reduction of tiredness and fatigue. Want to know more? Read our iron guide.

Zinc

Zinc is an important mineral involved in nearly 100 enzyme functions throughout the body. It contributes to the maintenance of normal skin, hair, nails, and bones, and the normal function of the immune system. Explore this further here.

Copper

Copper plays a role in normal skin and hair pigmentation and normal iron transport in the body. It contributes to normal energy release, the normal functioning of the nervous system and the maintenance of normal connective tissues.

Manganese

This mineral contributes to the protection of cells from oxidative stress . It contributes to the maintenance of normal bones and the normal formation of connective tissue.

Iodine

Iodine contributes to the normal production of thyroid hormones. It contributes to normal cognitive function and normal energy-yielding metabolism.

Selenium

Selenium is an essential mineral that contributes to normal thyroid function and contributes to the protection of cells from oxidative stress. It also contributes to the maintenance of normal hair and nails and the normal function of the immune system. Read more on this here.

Fluoride

Fluoride supports the mineralisation of bones and also contributes to the maintenance of tooth mineralisation.

Chromium

Chromium contributes to the maintenance of normal blood glucose levels, and normal macronutrient metabolism, it also promotes carbohydrates catabolism.

Molybdenum

Molybdenum contributes to normal sulphur amino acid metabolism.

Macrominerals (Major minerals)

Calcium

Calcium is the most abundant mineral in the body, playing an important role in contributing to the maintenance of normal bones and teeth, normal muscle function, and the normal function of digestive enzymes. We explain more here.

Phosphorus

Phosphorus contributes to the maintenance of normal bones and teeth and normal energy-yielding metabolism.

Magnesium

Magnesium is involved in over 300 biochemical reactions in the body. It contributes to the reduction of tiredness and fatigue, and the normal functioning of the nervous system. It also contributes to normal muscle function. Read this blog to find out more.

Potassium

Potassium contributes to the normal functioning of the nervous system and the maintenance of normal blood pressure.

Chloride

Chloride is an essential electrolyte that helps normal digestion by producing hydrochloric acid in the stomach.

Other Important Supplements

While not classed as vitamins or minerals, the following supplements are widely used to support general wellbeing.

Collagen

Collagen is the most abundant protein in the body, making up a major part of your skin, bones and joints.. We explain more here. Vitamin C contributes to normal collagen formation for the normal function of blood vessels, bones, skin and teeth

Glucosamine & Chondroitin

These natural compounds are found in cartilage. Often taken together, Glucosamine and Chondroitin are a popular choice for those looking to stay active. You can find more info here.

Turmeric

Turmeric is a traditional spice containing curcumin, a compound long used in herbal practices. It’s often included in traditional and modern supplements, particularly for those interested in digestion as turmeric is helps support normal healthy digestion There’s more on this topic here.

Omega-3 & Fish Oil Supplements

Omega-3 fatty acids like EPA, ALA and DHA are essential fats that play an important role in brain, eye and heart health. DHA contributes to the maintenance of normal brain function and vision, the beneficial effect is obtained with a daily intake of 250 mg DHA. While EPA and DHA together contribute to the normal function of the heart, the beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA. Meanwhile, ALA contributes to the maintenance of normal blood cholesterol levels (with a daily intake of 2g). For more on this, head here.

Ashwagandha

Ashwagandha is a small shrub with yellow flowers, native to Asia and Africa. Used for centuries in traditional practices, it’s now used in supplements designed to complement busy lifestyles – it can help support relaxation, as well as mental and physical wellbeing. We’ve covered this in more detail here.

Takeaway

Vitamins and minerals are important for everything from energy release to maintaining bones, skin and cognitive function. A balanced diet is the best way to get what you need – but when life gets busy, supplements can be a convenient way to help fill any nutritional gaps in your diet, to help support your health. .

Not sure where to start? Browse our full vitamin and mineral collections to find supplements that fit your needs.