Vitamins and Minerals: Literally Everything You Need to Know – Greatist

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Micronutrients really are where its at.

Vitamins and minerals are micronutrients. And, without them, our bodies wouldnt develop or function correctly.

From helping you turn food into fuel to fortifying bones and eyesight, vitamins and minerals are the Beyonc of the health world theyre extremely capable, everything revolves around them, and they have powerful effects on their environment.

We see cartons of juice and boxes of cereal trumpeting their vitamin and mineral content, but what are these microscopic nutrients, really? What do they do? How do they work? And why are they so important?

Though living things make vitamins and minerals exist naturally in soil and water, we get both of these nutritional powerhouses from the foods we eat.

This definitive guide to vitamins and minerals will fill you in on pretty much everything you need to know about these important nutrients that keep us living and smiling.

Vitamins and minerals are substances your body needs to develop and function normally.

Every time you bike-commute to work, revel in a rainbow, or shake your booty on the dance floor, vitamins and minerals help you do it.

Vitamins are organic compounds, which basically means they are molecules made up of carbon and other elements.Fortmann SP, et al. (2013). Vitamin, mineral, and multivitamin supplements for the primary prevention of cardiovascular disease and cancer: A systematic evidence review for the U.S. Preventive Services Task Force [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK173989/ Heat, air, acid, or even light can cause them to break down. (Which is why storing vitamin supplements near the hot stove is a big no-no.)

It also makes getting enough vitamins from food harder because storing, cooking and even just exposing food to air can decrease its vitamin content.Lee S, et al. (2018). Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/

Minerals come from rocks, soil, and water. Plants absorb these as they grow, and animals then steal those nutrients when they chomp on said plants. Om nom nom, indeed.

Minerals are inorganic single elements (meaning they do not contain carbon) and cannot be broken down. Score! This makes them pretty easy to absorb from food.

You get all 13 vitamins and both the major and trace minerals through the foods you eat. Your body can synthesize some by itself, like vitamin D after exposure to the sun. But most people can get all of the vitamins and minerals they need through a varied, balanced diet.

Taking a multivitamin can help fill in any gaps in your nutrition. However, its best to get them from the diet.

Vitamins and minerals are called micronutrients because you only need a very small amount of them compared to macronutrients (protein, carbs and fat).

But dont be fooled by the micro- at the beginning of micronutrients. Theres nothing small about their impact on your body.

Consume or synthesize them. Theyll either bind to the fat from foods you eat and hang around in the body for later use (if theyre fat-soluble) or absorb straight into the cells (if theyre water-soluble).

And theyll make damn sure everything ticks along smoothly.

Vitamins play many important roles in your body.

They help free the energy from the food you eat, making it possible for you to fuel yourself. Theyre essential to building protein and help cells multiply. Which makes erm, you.

They even help make collagen to strengthen your skin, build bones, fortify your vision, and combat harmful oxidative damage that might contribute to diseases and health conditions.

(Whew, vitamins are pretty busy.)

Minerals play many starring roles in your body.

They make it possible for your blood to carry oxygen throughout your body and help you achieve fluid balance. Minerals are key players in helping your muscles relax and contract.

They also support nerve transmission, help you maintain a steady heartbeat, and are even involved in making DNA.

In short, you just cant live without them.

Before we dive in and take a deeper look at each vitamin and mineral, lets iron out some key terms well be using (therell be some dreadful puns throughout, and no multivitamin will help you here).

The vitamins or minerals that we need in larger doses are expressed in units of milligrams (mg). Trace minerals and vitamins appear in micrograms (mcg). There are 1,000 mcg in one milligram (no fancy math here).

All of Greatists recommendations for daily intake (What you need) and limits (Whats too much?) follow the RDA, AI, and UL guidelines.

(Plus choline, which isnt technically a vitamin but usually sneaks into the list.)

Get these in you every day to stay on top of your health.

Like the rest of the water-soluble B-complex vitamins, biotin plays a huge role in cell growth and food metabolism.Said HM. (2012). Biotin: biochemical, physiological and clinical aspects. DOI: 10.1007/978-94-007-2199-9_1

Metabolism is the process by which our bodies convert the food we eat into energy and powers everything we do, from thinking, to running, to Hula-Hooping (definitely Hula-Hooping).

Deficiency of this vitamin is extremely rare, but overdoing it on raw egg whites may prevent biotin absorption (were looking at you, Rocky).Mock DM. (2017). Biotin: From nutrition to therapeutics. DOI:10.3945/jn.116.238956

What you need: Adults need 30 mcg. Though, women who are lactating need 35 mcg per day.

Where to get it: As you can see below, its animal products that pack the best biotin punch. You might need to take a biotin supplement or multivitamin if you live that vegan life or avoid animal produce for other reasons.

Whats too much? Not determined. We gave a full breakdown of the benefits and risks of biotin here.

*All together with your best Dolly impersonations now* Choline, choline, choline, choliiiiiiiiiine

While not technically a vitamin, the essential nutrient choline often hangs out with the B-vitamins because of its similarities.

Choline is a building block of the neurotransmitter acetylcholine,Purves D, et al. (2001). Neuroscience. 2nd edition. https://www.ncbi.nlm.nih.gov/books/NBK11143/ which is super important for the nerve and brain activities that control memory and muscle movement.

Choline also helps turn the food we eat and our stored energy (hello, love handles) into fuel.Zeisel SH, et al. (2018). Choline. DOI:10.1093/advances/nmx004

Vegetarians, vegans, those who are pregnant, and endurance athletes are at greater risk for choline deficiency. Not getting enough choline is linked to fatty liver disease, atherosclerosis, neurological disorders, and impaired fetal development.Wallace TC, et al. (2018). Choline: The underconsumed and underappreciated essential nutrient. DOI: 10.1097/NT.0000000000000302

(Its also rare, though, as the body makes its own choline. Neat!)

What you need: Adult men need 550 mg per day. Women over 19 years of age have an AI of 425 mg every day (but this goes up to 450 mg daily during pregnancy, and 550 mg daily during lactation).

How to get it:

Whats too much? 3,500 mg

Extremely high doses wont kill you, but consuming more than 3,500 mg per day can cause vomiting, increased sweating and salivation, and a fishy body odor.

(And who wants that? Fish, mostly. And if youre reading this, youre probably not one. And if you are, youre likely to be a good source of choline, so watch out.)

Folic acid is such a key part of our diet that the U.S. government decided to fortify most commercial flour with this water-soluble vitamin.

So whats all the hoopla over folic acid? Well, its vital for pregnant women to protect the babys development, helping prevent congenital anomalies in the brain and spine.Chitayat D, et al. (2016). Folic acid supplementation for pregnant women and those planning pregnancy: 2015 update. DOI: 10.1002/jcph.616

No baby on board? Folic acid also helps create almost every cell in the body and may reduce the risk of heart disease and colon cancer.Liew SC. (2016). Folic acid and diseases supplement it or not? DOI: 10.1590/1806-9282.62.01.90

So yeah, pretty handy to have on deck. Its one of our vitamins that make you feel great learn more here.

What you need: 400 mcg per day. During pregnancy, however, women should make sure theyre getting at least 600 mcg. And, afterward, they should consume 500 mcg while theyre lactating.

Your baby is counting on it!

How to get it:

Whats too much? More than 1,000 mcg

Since folic acid is so important for babys development, you may think getting more may be even better. But, like many other good things, there is a too much.

Taking more than 1,000 mcg before becoming pregnant may be associated with lower scores on tests of cognitive development in children between the ages of 4 to 5 years.Valera-Gran D, et al. (2017). Effect of maternal high dosages of folic acid supplements on neurocognitive development in children at 4-5 y of age: the prospective birth cohort Infancia y Medio Ambiente (INMA) study. DOI: 10.3945/ajcn.117.152769

Taking too much may also impair your immune system and might have associations with cognitive impairment in older adults.

On the lookout for beautiful skin, hair, and red blood cells? Niacin is here to help. Ooh, yeah, bring on those luscious RBCs. Like other water-soluble B vitamins, niacin is essential for converting food into energy.Meyer-Ficca M, et al. (2016). Niacin. DOI: 10.3945/an.115.011239

Its also central to the health of skin, hair, eyes, liver, and the nervous system,Gasperi V, et al. (2019). Niacin in the Central Nervous System: An Update of Biological Aspects and Clinical Applications. DOI: 10.3390/ijms20040974 and may lower risks of high cholesterol and heart disease.DAndrea E, et al. (2019). Assessment of the role of niacin in managing cardiovascular disease outcomes: A systematic review and meta-analysis. DOI: 10.1001/jamanetworkopen.2019.2224

Extreme deficiencies in niacin, though rare, may lead to pellagra, which is associated with the the four Ds: dermatitis (skin irritation), diarrhea, dementia, and death (yikes!).Ikenouchi-Sugita A, et al. (2015). Niacin deficiency and cutaneous immunity. DOI: 10.2177/jsci.38.37

So yeah. Niacin does a f*ckton of important stuff in your body.

What you need: Adult males need 16 mg of niacin equivalents (NEs) daily. Women over 19 years of age need 14 mg of NEs per day, but should get 18 mg daily when pregnant, and 17 mg daily when lactating.

(By niacin equivalents, we mean that its not only niacin youd need to consume the body can also convert an amino acid called tryptophan into niacin. 1 mg of niacin or 60 mg of tryptophan count as an NE. How nifty!)

How to get it:

Whats too much? 35 mg

Dont overdo it on niacin supplements. High doses of niacin can be toxic, and may cause rosy tingling the so-called niacin flush if doses exceed 35 mg per day.

This vitamin is important in food metabolism and helps synthesize neurotransmitters, steroid hormones, red blood cells, and more.Kennedy DO. (2016). B Vitamins and the brain: Mechanisms, dose and efficacy: A review. DOI: 10.3390/nu8020068

You cant really take so much that it becomes toxic. And while B5 deficiency is fairly rare (it tends to accompany severe malnutrition), neurologic symptoms, such as burning feet, may crop up.

What you need: Adults need 5 mg daily. Your needs increase during pregnancy to 6 mg daily, and up to 7 mg daily when lactating.

How to get it:

Whats too much? Not determined

While some people taking large doses of pantothenic acid develop mild diarrhea and gastrointestinal distress, high intakes do not cause toxicity.

Flavorful riboflavin definitely has street cred (yeeeeeeeeeeah boiiiiiiiii).

This water-soluble B vitamin helps convert food to fuel, encourages iron absorption in the intestines, and also enhances the health of hair, skin, muscles, eyes, and the brain.Saedisomeolia A, et al. (2018). Riboflavin in human health: A review of current evidences. DOI: 10.1016/bs.afnr.2017.11.002

And some research suggests that riboflavin may be effective at preventing migraines, too.Thompson DF, et al. (2017). Prophylaxis of migraine headaches with riboflavin: A systematic review. DOI: 10.1111/jcpt.12548

Riboflavin deficiency is uncommon, but is associated with a sore throat, cracks and sores around the lips, an inflamed magenta tongue (say what?!), and scaly skin.Mosegaard S, et al. (2020). Riboflavin deficiency: Implications for general human health and inborn errors of metabolism. DOI: 10.3390/ijms21113847

What you need: Adult men need 1.3 mg daily. Adult women need 1.1 mg per day. Those who are pregnant should get 1.4 mg daily, and intake should be 1.6 mg daily when lactating.

How to get it:

Whats too much? Not determined

While enormous intake of riboflavin may turn your pee bright yellow (a phenomenon called flavinuria), this side effect is harmless.Tanaka Y, et al. (2020). Vitamin B2 lung-marking method using black light irradiation DOI: 10.21037/jtd.2020.01.06

START HERE

Another member of the water-soluble B pack, thiamine helps with food metabolism and boosts the health of hair, skin, muscles, and the brain.Kerns JC, et al. (2017). Thiamin. DOI: 10.3945/an.116.013979

Taking too much has never caused toxicity under observation, and though thiamine deficiency (also known as beriberi) is rare in the U.S., it does still happen.

Symptoms affect the cardiovascular, nervous, muscular, and gastrointestinal systems in a variety of ways.Whitfield KC, et al. (2018). Thiamine deficiency disorders: Diagnosis, prevalence, and a roadmap for global control programs. DOI: 10.1111/nyas.13919

What you need: Adult men need 1.2 mg per day. Adult women need 1.1 mg daily, but should up their intake to 1.4 mg when they become pregnant or start lactating.

How to get it:

Whats too much? Not determined

Whats up, doc?

Though known as being good for vision (hello, carrots), vitamin A has many other vital tasks: It encourages red and white blood cell production and activity, keeps the immune system primed and blood vessels healthy, helps rebuild bone, regulates cell growth and division, and may reduce the risk of some cancers.Tanumihardjo SA, et al. (2016). Biomarkers of nutrition for development (BOND)-Vitamin A review. DOI: 10.3945/jn.115.229708

Retinoids, or variations of Vitamin A, also play a role in some medications that treat various skin diseases and acne.Kotori MG. (2015). Low-dose Vitamin A Tablets-treatment of Acne Vulgaris. DOI: 10.5455/medarh.2015.69.28-30

(Many skin care products have retinol heres why.)

Though infrequent in the U.S., vitamin A deficiency is not unheard of in developing countries, and can cause night blindness and, in extreme instances, complete blindness.Faustino JF, et al. (2016). Vitamin A and the eye: An old tale for modern times. DOI: 10.5935/0004-2749.20160018

Vitamin A deficiency also plays a role in diarrhea and increased susceptibility to infectious diseases in developing countries.Imdad A, et al. (2017). Vitamin A supplementation for preventing morbidity and mortality in children from six months to five years of age. DOI: 10.1002/14651858.CD008524.pub3

We looked a little further into vitamin As powerful skin effects.

So make like Bugs Bunny and crunch on some carrots for high doses of beta-carotene, which the body readily converts to vitamin A once digested.Green AS, et al. (2016). Meeting the vitamin A requirement: The efficacy and importance of -Carotene in animal species. DOI: 10.1155/2016/7393620

What you need: Adult men need 900 mcg retinol activity equivalents (RAE). Adult women need 700 mcg RAE.

Pregnant women aged 19 or older should up their intake to 770 mcg RAE, and lactating women in the same age group have even higher needs 1,300 mcg RAE.

Continue reading here:

Vitamins and Minerals: Literally Everything You Need to Know - Greatist