What to Know about Important Vitamins and Minerals

Tria Health
May 18, 2021
5 min read

Updated: Mar 20

Vitamins and minerals can be found in both food sources and supplements. These nutrients help the body perform important tasks such as boost immunity, maintain nerve health, help the body gain energy from food, or help blood to clot. Most vitamins and minerals are found in a well-balanced diet and do not need to be supplemented; however, they can also be found in supplements to help round out a diet.

Highlights of the Most Talked about Vitamins and Minerals

Vitamin D

Vitamin D promotes calcium absorption to build healthy bones, helps nerves send messages, muscles move, and the immune system fight infections.
Vitamin D is not commonly found in food, as the human body is able to produce vitamin D with exposure to sunlight. Foods that do contain vitamin D include: fortified dairy products, fatty fish (salmon, tuna, trout), beef liver, eggs yolks, cheese, and mushrooms
10-30 minutes of sun exposure between the hours of 10:00 am and 4:00 pm most days a week for vitamin D production
Low Levels of vitamin D (< 30 nmol/L) increases the risk of bone fractures, cancer, cardiovascular disease, and depression

Vitamin C

Important for protein metabolism, wound healing, and immunity
Foods that contain vitamin C include: citrus fruit, tomatoes, broccoli, and strawberries to name a few.
Vitamin C, due to its antioxidant effects to improve immunity, plays a role in reducing the risk of cancer, cardiovascular disease, age-related macular degeneration and cataracts, and the common cold
Excess vitamin C can increase the risk of diarrhea, nausea, and abdominal cramps. Individuals taking vitamin C as a supplement do not need more than 2000mg a day.
Best absorbed when taken with a meal.

Vitamin B-12

Important for functions of the nervous system, healthy red blood cells, and DNA synthesis
Commonly found in animal protein such as fish, meat, poultry, eggs, and dairy products.
Vitamin B-12 may have benefits for cancer, cardiovascular disease and stroke, dementia and cognitive function, and energy
Patients taking metformin may be at an increased risk of poor absorption of B12 and may consider supplementation.
Should be taken with a meal.

Iron

Iron plays a key role in forming red blood cells, that work to carry oxygen to the rest of the body. Iron also aids in immune function, body temperature control, and energy levels during activity.
Iron is found in animal food sources such as lean meat (chicken, turkey) seafood, and poultry, and plan-based food sources such as white beans, lentils, spinach, kidney beans, peas, nuts, and raisins
Low iron can cause fatigue, poor concentration, hair loss, and craving nonfood items like ice or dirt.
Do not take iron before consulting a prescriber and doing routine blood work.
If both calcium and iron supplements are needed, take at separate times of the day.
To improve iron absorption, take with vitamin C

Magnesium

Important for regulating nerve and muscle functions, blood sugar and blood pressure levels, and making protein, bone and DNA
Nuts, seeds, whole grains, beans, leafy vegetables, milk, and yogurt are good sources of magnesium.
Magnesium deficiency can cause general fatigue, muscle weakness and osteoporosis for the long term.
The full benefits of magnesium are not fully understood; however studies have shown positive impacts on blood pressure, type 2 diabetes, bone health, and migraines.

Omega – 3 Fatty Acids

There are 3 types of omega – 3 fatty acids. Alpha-linolenic acid (ALA) that is found in flaxseed, soybean and canola oils. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fish and other seafood.
Omega- 3 fatty acids are important for eye and brain cells, functions of heart, blood vessels, lungs, immune system, and endocrine system.
Possible health benefits of adequate omega-3 fatty acids include improved cardiovascular health, cognitive function, reduce joint inflammation, and may aid in cancer prevention.
Omega – 3 fatty acid supplements include fish oil, krill oil, cod liver oil, and algal oil (vegetarian option sourced from algae).

Calcium

Calium is important for bone health, muscle movement, and nerves to carry messages from the brain to body.
If vitamin D levels are low, calcium is not well absorbed.
The human body best absorbs calcium from dietary sources like milk, cheese, yogurt, kale, and broccoli.
If a diet is lacking in calcium, these sources supplementation can be beneficial. Most people need between 1000mg to 1200mg daily from food and supplements. For best absorption of calcium, it is recommended to take it in smaller amounts, 500mg or less.
Supplemental calcium comes in 2 forms. Calcium citrate that can be taken with or without food and food for those taking antacids; and calcium carbonate that needs to be taken with food.

Zinc

Important for immune system health and DNA and protein production.
Zinc is a trace element meaning it is only needed in small amounts in the human body.
Zinc is most commonly found in oysters, meat, fish, poultry, crab, lobster, beans, nuts, whole grains, and dairy products.
Deficiency in zinc at young ages can cause diarrhea, slow growth, and loss of appetite. At any age a deficiency can cause a loss of taste and smell, delay wound healing, and cause problems with memory.
Full benefits of zinc are still being studied at this time most notable benefits include faster recovery from the common cold and lowering the risk of pneumonia.

Folate

Important for the body to make DNA
Folate is found naturally in food such as beef liver, asparagus, spinach, oranges, nuts, beans, and peas and a form of folate, called folic acid, is used in fortified foods and dietary supplements
Folate can be used to treat some types of anemia and aid in diet needs before, during and after pregnancy.
This drug is usually well tolerated but you should call the doctor if you experience any bothersome or lasting side effects.
You can take it with or without food. If it upsets your stomach, take with food.

Some supplements can cause side effects if taken in large doses, therefore before starting any supplements, check with your provider. The provider can advise which supplements are necessary based on factors like diet and lab tests. As always, tell your medical providers if you are taking any supplements or over-the-counter products. Different products have different storage requirements, refer to product labeling.

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