The Essential Vitamins and Minerals That Will Improve Your Health

A number of supplements which are advertised to us on a daily basis can be overwhelming. You might reach for vitamins for hair just to find out that you need other products from the same brand to make it work properly. But sometimes the simplest solution is the best one and we can say the same thing for vitamins and minerals you need to take in order to look and feel better. So let’s dive in and see which ones really do the work.


The difference between vitamins and minerals

Micronutrients are one of the most important ingredients that make our bodies function properly. They can be found in foods we consume on a daily basis but the majority of us is not capable of hitting the exact amount of vitamins and minerals we need every single day.

Vitamin and mineral deficiencies are pretty common, especially today. This can lead to more health complications and serious illnesses such as scurvy, weakening of the skeletal system, and bad teeth. But luckily, you can consume the recommended dose with a help of various supplements.

So what is the difference between vitamins and minerals? The answer is quite simple – it is all about the structure. Vitamins are organic and outside elements can influence them. Therefore, they can be removed from the food with the way you cook or store your fruits, vegetables, etc. On the other hand, minerals are inorganic and they hold on to their structure.

Vitamins and minerals go well together and they sometimes need to be mixed for the best results possible. For instance, people suffering from osteoporosis are advised to combine vitamin D with calcium because vitamin D will help it strengthen the bones quicker. If a person suffers from iron deficiency, they need to take the iron supplement with vitamin C.


The essential vitamins and minerals you need

Vitamin B complex

Vitamin B complex consists of B1, B2, B3, B5, B6, B7, B9, and B12. They are in charge of converting the foods we consume into usable energy and will aid the digestion process. Taking vitamin B complex will not only improve your metabolism but will give you healthier hair and nails.

Each vitamin B has its own function. For instance, B1 or thiamine will act as a stress reducer and it also strengthens your immune system. B3 or niacin will provide your body with the good cholesterol, and B9 or folic acid can help you deal with depression. Vitamin B complex is a powerful mixture everyone needs in their life.

Vitamin C

If you already eat a lot of fruits and vegetables, the chances are you are hitting the recommended daily dose of the vitamin C. But if you simply can’t find time to eat fresh foods, a supplement will do the work as well.

Vitamin C has been gaining a lot of popularity in the last couple of years because of the effect it has on the skin. It can actually improve the elasticity and lessen the aging effects on the face. It is a common ingredient in many anti-aging products. We also have to mention that vitamin C will help your organism absorb iron properly.

Vitamin D

Vitamin D is created by our own bodies which make the process a lot easier. All you need to do is spend some time in the sun and you will notice the benefits. But what happens in those winter months when the amount of sun is very low? You can always reach for the natural sources such as mushrooms, eggs, or fish.

Vitamin D will make your bones stronger and less prone to injuries. This is quite important for people suffering from osteoporosis or osteopenia because vitamin D is the key ingredient in calcium absorption.


If taken in moderation, zinc can boost your energy and make your immune system even stronger. A number of zinc deficiency cases is growing every day and plenty of patients are not even aware of the cause. So if you are always sleepy, tired, or have a cold that won’t go away, you might want to check the levels of zinc in your system.

Zinc can also help with any hormonal imbalances so many women who are suffering from polycystic ovary syndrome reach for this mineral. It will increase the production of progesterone and estrogen which will eventually lead to the hormonal balance in the organism. Since PCOS is one of the leading causes of infertility, it might increase a chance of pregnancy.


Iron deficiency can lead to anemia and chronic fatigue. It is one of the most important minerals in the body because it helps build muscles and create red blood cells. Once you start taking enough iron, you will see that you have more stamina since iron acts as an oxygen carrier. Not to forget that your muscles will perform better and the tiredness will be gone.

Since our brains work on oxygen, you will be more awake and ready to face any academic challenge as well. Iron truly is one of the essential minerals and a large number of people cannot take in enough of it from the natural sources which can lead to health complications.


And finally, we have calcium. It is impossible to have strong bones without it. It is found in dairy products such as milk, yogurt, or cheese. But there are people who are lactose intolerant or limit the amount of dairy they consume. This can have a huge impact on the health of their bones as well as all the other organs in their bodies.

Calcium will make your muscles and heart work properly. It is also important for the entire nervous system. Some scientists say that it can lower the blood pressure and keep it at the normal level. It will also give you healthy teeth. Calcium should be combined with vitamin D for the best absorption. But keep in mind not to go overboard with it. Calculate the right amount of calcium you need and stick to that number.

Last updated on June 5th, 2018

Chris Riley

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