6 minute read
The role of vitamins & minerals in overall health
Published February 14, 2024
The human body might be a single structure, but it's made up of billions of parts.¹ And every part needs essential nutrients to keep things running smoothly.² Vitamins and minerals for your body are like a recipe for good health. A dash of this and a sprinkle of that can give it what it needs to function.
There are many vitamins and minerals, but 13 vitamins and 16 minerals rank as essential. This is because your body needs them to function but can't make them on its own (except for vitamins D and K). So, it's essential to get them through your diet.² ³ This article provides a quick snapshot of the essentials: what they are, what they do, and how they support each other—and you—for overall health and wellness.
Why are vitamins & minerals important?
Every part of the body needs essential vitamins and minerals. Your body simply can’t function at its best without these nutrients.³ Vitamins and minerals often work together, supporting one another in keeping you healthy. For example, some vitamins help the body absorb certain minerals better. And minerals can turn on enzymes that help the body use vitamins. So, if you’re low on one nutrient, it could throw another nutrient out of balance. This is why there's a focus on eating well-balanced meals, as the body has diverse nutritional needs.⁴
What are vitamins?
From its Latin origin, 'vita,' meaning life,⁵ vitamins are crucial for the development and functioning of our bodies. Vitamins are organic substances because they are made by plants or animals. These nutrients are called essential as our bodies lack the ability to make them (except for vitamins D and K), and because of this, getting essential vitamins through your diet is essential.²
Vitamins can be sorted into 2 groups: fat-soluble and water-soluble. Each group of vitamins is classified by how they are absorbed and if your body stores them.²
What are fat-soluble vitamins?
Fat-soluble vitamins are nutrients that dissolve in fat and are stored in the body. They include and are important for⁶ ⁷:
| Vitamin A (retinol, beta-carotene) | Bone, tooth, skin, eye, and immune system health; cell growth; reproduction; metabolism |
| Vitamin D (calciferol) | Calcium absorption; blood vessel, nerve, muscle, brain, heart, and immune system health; regulating calcium and phosphorus blood levels; regulating blood pressure and blood sugar levels |
| Vitamin E (alpha-tocopherol) | Nerve, muscle, and immune system health; metabolism; cell protection |
| Vitamin K | Bone and tissue health; blood clotting |
Can’t remember the last time you saw the sun?
It might be time to check your vitamin D levels.
Limited winter sunlight or spending a lot of time indoors can lead to lower vitamin D levels. The 'sunshine vitamin' isn't just for healthy bones—it lends a hand in keeping your heart, blood vessels, immune system, brain, muscles, and nerves healthy, too.
Quest’s Vitamin D Test measures the amount of vitamin D2, D3, and 25-hydroxyvitamin D in your blood to give you a better understanding of your body’s vitamin D levels.
Learn more about vitamin D in 5 minutes or less:
Vitamin D: The ultimate multitasker (and why it really matters to overall health)
What are water-soluble vitamins?
Water-soluble vitamins are nutrients that dissolve in water and aren’t stored in the body for long. They include and are important for⁶⁻⁸:
| Vitamin C (retinol, beta-carotene) | Iron absorption; tissue growth and repair; collagen production; skin, bone, and connective tissue health; cell protection (antioxidant) |
| Vitamin B1 (thiamin) | Energy production; muscle function; cell growth, development, and function |
| Vitamin B2 (riboflavin) | Energy production; red blood cell production, growth and development |
| Vitamin B3 (niacin) | Energy production; skin and nerve health; digestion; supporting over 400 enzyme reactions |
| Vitamin B5 (pantothenic acid) | Energy production; making and breaking down fatty acids |
| Vitamin B6 (pyridoxine) | Energy production; red blood cell production; brain health; supporting over 100 enzyme reactions |
| Vitamin B7 (biotin) | Energy production; skin, hair, and nail health; cell communication; gene activity |
| Vitamin B9 (folate, folic acid) | Energy production; DNA and RNA creation; tissue growth; red and white blood cell production |
| Vitamin B12 | Energy production; red blood cell production; DNA creation; brain and nerve cell health |
Why do vitamin groups matter?
These 2 groups of vitamins differ in how they are absorbed and if they are stored by the body. Your body needs both types, but some, like the fat-soluble ones, stick around in your body because they're stored whereas water-soluble vitamins are not stored in your body. And while having some vitamins is necessary, large amounts aren’t always better and getting too much of certain vitamins can be harmful, even toxic.⁷
Identifying and addressing nutritional deficiencies is an important step toward feeling your best.
When it comes to energy, mood, and overall well-being, B vitamins like B12, B2, B3, and B5 play a big role.
Learn more about your body’s vitamin B12 level with Quest’s Vitamin B12 Test. Your results can show if your B12 level is in the desired range or if it might need some help from changes in your diet or supplements.
Want a broader picture of your B-vitamin status? Check out Quest's exclusive Vitamin B2, B3 & B5 Test Panel. It dives deeper, measuring your levels of B2, B3, and B5 for a personalized snapshot of your B-vitamin needs.
What are minerals?
Minerals come from rocks, soil, and water. They're absorbed by plants as they grow or by animals as they eat the plants. People, in turn, get minerals by eating plant-based or animal-based foods because our bodies don’t make them on their own.⁹ Minerals are also found in supplements and some fortified foods.
Minerals can be sorted into 2 groups: macrominerals and trace minerals. Each group of minerals is classified by the amounts the body uses and stores.²
What are macrominerals?
Macrominerals are nutrients that are used and stored by the body in larger amounts. They include and are important for⁹ ¹⁰:
| Calcium | Healthy teeth and bones; blood clotting; muscle function; regulating blood pressure and heart rhythm; nerve signaling; hormone release; enzyme activation |
| Chloride | Nerve and muscle activity; digestion; regulating fluid and nutrient exchange in cells; balancing fluids in the body |
| Magnesium | Healthy teeth and bones; DNA and protein creation; blood clotting; muscle and nerve function; regulating blood pressure and blood sugar levels |
| Phosphorus | Bone and blood vessel health; muscle function |
| Potassium | Cell, nerve, and muscle function; digestion; regulating blood pressure, heart rhythm, and the water content in cells |
| Sodium | Muscle and nerve function; regulating heart rhythm; balancing fluids in the body |
| Sulfur | Metabolism; cell protection |
Calcium’s benefits reach far beyond healthy teeth and bones
Calcium also supports:
✅ Muscle movement ✅ Nerve communication ✅ Blood clotting
✅ Heart rhythm regulation ✅ Hormonal function ✅ Blood pressure regulation
Quest’s Calcium Test measures the amount of calcium in your blood, a mineral essential for health. Although your blood only contains about 1% of the calcium in your body, having the right amount of calcium in your blood is crucial for your body to function at its best.
Every single cell in your body needs magnesium to function properly
Quest’s Magnesium Test measures the amount of magnesium in your blood to see if you're getting enough of this essential nutrient. Magnesium helps your body absorb calcium and supports your heart, muscles, bones, immune system, blood sugar, and blood pressure.
What are trace minerals?
Trace minerals are nutrients that are used and stored by the body in smaller (trace) amounts. They include and are important for⁹ ¹⁰:
| Chromium | Energy production; regulating blood sugar levels |
| Copper | Red blood cell production; metabolism; cell protection; hormone regulation |
| Fluoride | Bone health; preventing tooth decay |
| Iodine | Thyroid hormone production |
| Iron | Muscle health, growth and development; enzyme activation; creating amino acids, collagen, brain chemicals, hormones, and hemoglobin (a protein in red blood cells that moves oxygen around the body) |
| Manganese | Bone health; digestion; metabolism |
| Molybdenum | Preventing the buildup of harmful substances in the body |
| Selenium | Thyroid function; DNA creation; reproduction; cell protection |
| Zinc | Blood clotting; wound healing; immune system health; DNA and protein creation |
Why do mineral groups matter?
The 2 groups differ in how they are used and stored by the body. This is because our bodies need “more” of certain minerals and “less” of others. Like vitamins, your body needs both types, but in different amounts. And getting too much of some can cause health issues.⁹
When it comes to your health, details matter
Get a fuller view of your iron levels
Quest’s Iron, TIBC, and Ferritin Panel measures the amount of iron in your blood, how well your blood carries iron, and the amount of iron you have stored so you can have a deeper understanding of your body’s iron levels.
If you’re considering a supplement
It’s best to first get your levels checked and talk with a doctor for advice. While essential to good health, getting too much of certain vitamins and minerals can be harmful.
No doctor visit is required to buy your own lab test at questhealth.com. PWNHealth and its affiliates review your purchase to ensure it is medically appropriate before submitting the test order for processing. PWNHealth also reviews your test results and will contact you directly if they require prompt attention. Included in each purchase is the option to discuss your test results with an independent physician; however, you are also encouraged to speak with your primary healthcare provider.
References
- National Cancer Institute. Introduction to the human body. Accessed January 19, 2024. https://training.seer.cancer.gov/anatomy/body.
- Harvard T.H. Chan School of Public Health. The Nutrition Source. Vitamins and minerals. Accessed January 19, 2024. https://www.hsph.harvard.edu/nutritionsource/vitamins.
- National Center for Complementary and Integrative Health. Vitamins and minerals. Accessed January 19, 2024. https://www.nccih.nih.gov/health/vitamins-and-minerals.
- Harvard Health Publishing. Nutrition's dynamic duos. Accessed January 19, 2024. https://www.health.harvard.edu/newsletter_article/Nutritions-dynamic-duos.
- Council for Responsible Nutrition. Fun fact: where does the word "vitamin" come from? Accessed January 19, 2024. https://www.crnusa.org/CRN-Supplement-Facts/May-26-2017.
- Medline Plus. Definitions of health terms: vitamins. Accessed January 19, 2024. https://medlineplus.gov/definitions/vitaminsdefinitions.html.
- Medline Plus. Vitamins. Accessed January 19, 2024. https://medlineplus.gov/ency/article/002399.htm
- Medical News Today. A complete guide to B vitamins. Accessed January 19, 2024. https://www.medicalnewstoday.com/articles/325292.
- Harvard Health Publishing. Precious metals and other important minerals for health. Accessed January 19, 2024. https://www.health.harvard.edu/staying-healthy/precious-metals-and-other-important-minerals-for-health.
- Medline Plus. Definitions of health terms: minerals. Accessed January 19, 2024. https://medlineplus.gov/definitions/mineralsdefinitions.html.
