The Essential Guide to Vitamins and Minerals

Regardless of whether they are fat soluble or water soluble, deficiencies in these micronutrients can eventually lead to a variety of health issues. Understanding how they work — and how to improve nutrient absorption — is key to staying well.

What Are Vitamins and Minerals?

Vitamins are organic compounds the body needs in small amounts. They are divided into two main categories:

• Fat-soluble vitamins (A, D, E, K): These are stored in the liver and fatty tissues. They support long-term health functions like vision, bone development, and skin protection.
• Water-soluble vitamins (C and B-complex) dissolve in water and are not stored in the body. These vitamins must be replenished regularly through diet or supplements. They help support daily vitamin intake needs, energy metabolism, and immune health.

Minerals are inorganic elements that help maintain structural and chemical balance in the body. They are divided into:

• Macrominerals like Calcium, Magnesium, Sodium, Potassium, and Phosphorus, which the body requires in larger amounts.
• The body needs trace minerals such as Iron, Zinc, Copper, Selenium, Iodine, and Manganese in smaller amounts. However, they are still vital for maintaining good health.

A balanced diet provides most of these essential nutrients, however natural supplements can help when your intake falls short.

Key Roles of Vitamins and Minerals in the Body

1. Energy Production and Metabolism

• B Vitamins (B1, B2, B3, B5, B6, B7): These are your go-to vitamins for energy, helping convert carbohydrates, fats, and proteins into usable energy.
• Iron: Supports oxygen delivery and cellular energy (ATP) production.
• Magnesium & Potassium: Help regulate cellular energy and support muscle and nerve function.

2. Immune System Support

Micronutrients help your body defend against illness and heal faster.

• Vitamin C & Zinc: These are common vitamins for immune system support, boosting defence and wound repair.
• Vitamin D: Enhances white blood cell function and regulates inflammation.
• Selenium: A trace mineral that protects cells from damage and improves immune system support.

3. DNA Synthesis and Cell Growth

Vitamins and minerals are key players in growth, repair, and cellular regeneration.

• Vitamin B12 & Folate (B9): Support red blood cell production and DNA synthesis.
• Zinc & Magnesium: Aid in cell division, growth, and hormone regulation.
• Iron: Vital for oxygen transport and cognitive development.

4. Amino Acid and Protein Synthesis

These nutrients help build muscle, enzymes, and hormones.

• Vitamin B6: Converts amino acids into neurotransmitters like serotonin and dopamine.
• Magnesium: Assists in protein synthesis and supports muscle relaxation.
• Sulphur: Found in amino acids like methionine and cysteine, helps with detoxification and antioxidant production.

Common Nutrient Deficiencies and Symptoms

Many people experience mild or severe nutrient deficiencies without realising it. Here are a few to watch for:

• Vitamin D Deficiency: Can cause fatigue, mood changes, and weak bones (rickets, osteoporosis).
• Vitamin B12 Deficiency: May result in vitamin deficiency signs like fatigue, memory issues, and nerve damage.
• Iron Deficiency: Leads to anaemia, dizziness, and shortness of breath.
• Iodine Deficiency: Affects thyroid health, leading to weight gain and sluggishness.
• Magnesium Deficiency: Can trigger muscle cramps, sleep issues, and irritability.

Incorporating mineral rich foods like leafy greens, seeds, nuts, and seafood can help correct imbalances.

How to Improve Nutrient Absorption

Knowing what to take is just one part of the puzzle — knowing how to improve nutrient absorption makes your efforts more effective. This is where cofactors come in.

Important Cofactor Combinations:

• Vitamin D & Magnesium: Magnesium activates vitamin D to improve calcium absorption and bone health.
• Vitamin C & Iron: Vitamin C boosts iron absorption from plant-based foods, reducing risk of anaemia.
• Vitamin K2 & Calcium: Directs calcium into the bones and teeth, not arteries.
• Zinc & Copper: These must be balanced, as excess of one can block absorption of the other.

Using natural supplements that combine these pairs or consuming foods rich in both nutrients can help increase effectiveness.

Final Thoughts on Vitamins and Minerals

Vitamins and minerals are the foundation of long-term health. From boosting energy and supporting your immune system to preventing chronic diseases, they are vital for everyday function. Deficiencies are more common than many realise — but they are preventable.

By eating a diet rich in essential nutrients, supporting your body with natural supplements, and understanding how to improve nutrient absorption, you can feel more energised, focused, and resilient.