Vitamins are organic compounds produced naturally by plants or animals. In contrast, minerals are inorganic elements found in soil and water, eventually entering our food through plants or the animals that consume them. While your body needs only small amounts of most vitamins and minerals, certain minerals—like calcium—are required in larger quantities to support growth, strength, and overall health.
This makes them suffer from recurring health problems and annoying symptoms that may lead them into a cycle of doctor visits and various treatments, where compensating for a vitamin deficiency could be the optimal solution.
Especially since these elements help support body functions, improve energy levels, and even support metabolism, cognitive, and mental functions, as well as boost immunity, support the nervous system, and more.
Therefore, in the following lines of this article on evercare’s website, we will go over all the details about the important minerals and vitamins that must be continuously obtained within the natural levels that help maintain proper vital functions.
What are vitamins?
Vitamins are organic compounds that are energy-free and required by the body in small amounts to stimulate natural growth and support vital functions.
They also play an active role in supporting the body's systems and preventing chronic diseases.
Vitamins are divided into several types, including fat-soluble and water-soluble.
The body can produce some of them naturally, while others must be obtained from external sources because the body cannot manufacture them.
As for the types of vitamins that the body cannot produce, they can be obtained from external sources, such as various foods, dietary supplements, or vitamin drips that help compensate for vitamin deficiencies quickly and effectively.
Types of Vitamins
Vitamins differ from one another in their roles and functions in the human body, their absorption rate, and the body's ability to store them.
This classification is divided into two types as follows:
Fat-Soluble Vitamins
Fat-soluble vitamins are those that are effectively absorbed when fat is present in the consumed meal.
They are stored in the liver and fatty tissues for a long time to ensure the body benefits from them without needing daily intake.
About 90% of these vitamins are stored in the liver, and the remaining amount stays in fatty tissues.
This means they must be consumed in specific amounts because excessive intake may lead to toxicity.
These vitamins are not broken down when the food containing them is exposed to heat during cooking because they do not dissolve in water.
The body cannot produce them on its own, so they must be obtained from the sources we mentioned.
Nevertheless, this group includes Vitamin K, which the body can naturally produce through colon bacteria, and Vitamin D.
The fat-soluble vitamins include the following elements:
Vitamin A
It is one of the fat-soluble vitamins and an essential element for maintaining the body’s health and vital functions.
It is available in two forms: retinol and beta-carotene.
Retinol is found in animal food sources such as liver, dairy products, and eggs, while beta-carotene is found in plant sources such as spinach, apricots, carrots, and sweet potatoes.
The importance of Vitamin A lies in its ability to support the immune system, maintain skin health, support eye health, and enhance low-light vision.
It also plays a role in bone and tooth growth and may help prevent some types of cancer.
Adult men need about 900 micrograms of Vitamin A per day, and women need 700 micrograms daily.
Exceeding this amount without medical advice may lead to serious problems affecting bone health, especially with age.
Vitamin D
Also a fat-soluble vitamin, it is called the “sunshine vitamin” because it is produced under the skin upon direct sun exposure.
It is essential for supporting bone and teeth health, regulating calcium levels in the blood, and supporting the immune system.
The human body needs about 10 micrograms of Vitamin D daily for adults, and this amount may increase to 15 micrograms for pregnant and breastfeeding women.
It can be obtained from natural sources such as dairy products, oily fish like tuna, sardines, and salmon, and egg yolk.
Direct sun exposure for 5 to 30 minutes daily also helps.
A deficiency of Vitamin D can cause health issues such as a weak immune system, osteoporosis, constant fatigue, poor growth in children, and an increased risk of rickets.
Excessive Vitamin D beyond normal levels may lead to kidney and heart damage and weakened bones.
Vitamin E
This vitamin is a powerful antioxidant that protects body cells from damage caused by free radicals.
It is also used in many skincare products because of its role in supporting skin health and cell regeneration.
It also helps strengthen the immune system, maintain cell functions, and increase the body’s absorption of Vitamin A from natural food sources.
Adults need 15 milligrams of Vitamin E daily; it can be obtained from dietary supplements or IV drips and is also found in natural sources such as vegetable oils, egg yolk, animal liver, and some seeds and nuts.
Vitamin K
Vitamin K helps regulate blood clotting and strengthen bones, especially with age.
It is one of the fat-soluble vitamins essential for activating a group of proteins responsible for stopping bleeding after injuries.
This vitamin is divided into two types: Vitamin K1 or phylloquinone, mainly found in green leafy vegetables, and Vitamin K2 or menaquinone, found in animal products, beneficial gut bacteria, and fermented foods.
Its main benefits include speeding up wound healing, stimulating blood clotting, preventing bleeding, maintaining bone health, and supporting heart health by preventing calcium buildup in arteries.
Adults need about 1 microgram of Vitamin K daily per kilogram of body weight.
Water-Soluble Vitamins
Water-soluble vitamins are not stored in large quantities in the body and are excreted through urine.
Therefore, they must be regularly and daily consumed through food, supplements, or even IV Drip Therapy.
This type of vitamins includes:
B Vitamin Complex
This group contains 8 essential water-soluble vitamins that support vital body functions and boost energy production.
They help produce blood cells and support the nervous system and brain functions.
The body cannot store these vitamins in large quantities, so they must be obtained externally through natural sources or medicine.
These vitamins include:
- Vitamin B1 – Thiamine
- Vitamin B2 – Riboflavin
- Vitamin B3 – Niacin
- Vitamin B5 – Pantothenic Acid
- Vitamin B6 – Pyridoxine
- Vitamin B7 – Biotin
- Vitamin B9 – Folic Acid
- Vitamin B12 – Cobalamin
Vitamin C
Vitamin C, or Ascorbic Acid, is one of the water-soluble vitamins and one of the strongest natural antioxidants that supports the immune system and speeds up wound healing.
It also enhances iron absorption from plant-based foods.
The body cannot naturally produce or store Vitamin C, so it must be consumed regularly from external sources such as food, supplements, or IV drips.
Vitamin C is found in citrus fruits like oranges, strawberries, and guavas, and also in bell peppers, broccoli, cauliflower, and tomatoes.
Adults need about 65 to 90 milligrams of Vitamin C daily.
Exceeding this amount without consulting a doctor may lead to unpleasant symptoms such as bloating, kidney stones, diarrhea, and stomach pain.
Sources of Vitamins
Vitamin sources vary between natural sources and medicinal sources, usually in the form of oral supplements or IV solutions, also called vitamin drips.
Natural sources of vitamins include fruits, vegetables, some animal products, fish, and dairy products.
Medicinal sources may include a supplement containing a specific vitamin or a multivitamin containing a variety of vitamins and minerals that should be taken daily.
IV solutions are liquid infusions containing one or more elements that are delivered directly to the body via vein injection for fast and guaranteed results.
What are minerals?
Minerals are inorganic compounds or natural chemical elements that are energy-free and essential for the human body.
They must be obtained in varying amounts to support vital functions and regulate different bodily systems and help produce enzymes and hormones.
Types of Minerals
Minerals play a key role in maintaining body balance and overall health.
They are involved in hundreds of vital processes, such as building bones, producing energy, and enhancing immune efficiency.
They must be obtained externally since the body cannot naturally produce them, even though it requires specific amounts.
To explain the role of minerals in supporting the body’s overall health, they can be classified as follows:
Major Minerals
These are required by the body in larger amounts, up to hundreds of milligrams daily.
They are essential for building bones, regulating fluid balance in cells, nerve signal transmission, and regulating heartbeats.
Major minerals include:
- Calcium
- Phosphorus
- Magnesium
- Sodium
- Potassium
- Chloride
- Sulfur
Trace Minerals
These are also essential but only needed in very small amounts, often less than 100 milligrams per day, despite their role in critical processes such as enzyme formation, growth hormones, and immunity.
Trace minerals include:
- Iron
- Zinc
- Iodine
- Selenium
- Copper
- Manganese
- Chromium
- Fluoride
- Molybdenum
Key Functions of Vitamins and Minerals
Compensating for vitamin and mineral deficiencies is the ideal solution to achieve a healthy body and a strong immune and nervous system.
They also improve energy levels, increase focus and alertness, and eliminate constant fatigue.
Moreover, many of these elements are especially important during certain diseases, some of which are chronic and directly affect the body's ability to absorb them.
Although a proper diet remains the main source of these vital elements, many people suffer from deficiencies due to unbalanced diets or diseases that affect nutrient absorption and utilization.
This requires obtaining them regularly from external sources such as supplements and IV drips, which provide fast and effective results.
By adhering to the daily recommended intake of these elements, you ensure a healthy body at all life stages, thanks to their numerous benefits, which include:
- Regulating fluids in body cells.
- Enhancing overall body function and efficiency.
- Preventing infectious and seasonal diseases by boosting the immune system.
- Reducing inflammation and supporting the nervous system.
- Supporting proper bone and teeth formation with minerals like calcium and phosphorus.
- Calcium, magnesium, and potassium are essential for muscle health and regulating contractions and relaxation.
- B-vitamin complex regulates metabolism and converts food into energy, reducing fatigue.
- Improving skin, hair, and nail health by renewing skin cells and stimulating hair follicle growth.
- Many act as strong antioxidants that protect body cells from free radical damage.
- Regulating hormones and enzymes and supporting thyroid function.
- Helping produce red blood cells, preventing anemia.
FAQs About the Most Important Essential Vitamins and Minerals
What are vitamins and minerals?
Vitamins are organic, energy-free compounds needed by the body in small amounts; in contrast, minerals are inorganic but also energy-free, and both are essential for a healthy life and body.
Which vitamin eliminates fatigue and exhaustion?
Vitamin B12 helps support the nervous system and reduces fatigue and exhaustion.
What are the symptoms of vitamin and mineral deficiency in the body?
Deficiencies may cause symptoms like fatigue, exhaustion, numbness in limbs, irregular heartbeats, muscle cramps, and more.
Source
- https://www.moh.gov.sa/awarenessplateform/VariousTopics/Pages/Vitamen-Minerals.aspx
- https://www.news-medical.net/health/Macrominerals-and-Trace-Minerals-in-the-Diet.aspx
- https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals
- https://www.nhs.uk/conditions/vitamins-and-minerals/
- https://www.health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-minerals