Vitamins, Minerals, Supplements And Nutrition

Proper nutrition not only includes getting the right balance of carbohydrates, protein and fats, but also involves consuming adequate amounts of micronutrients, which include vitamins and minerals. Although vitamins and minerals do not provide you with calories, they ensure that your body can function properly and allow chemical reactions to take place.

Vitamins

Vitamins are organic compounds that your body needs in small amounts every day in order to function properly. A vitamin is classified based on how it is handled in your body. A fat-soluble vitamin requires the presence of dietary fat in order to be absorbed properly. These vitamins are absorbed in the beginning of your small intestine and circulate through your lymph system before reaching your bloodstream. The fat-soluble vitamins include vitamins A, D, E and K. Water-soluble vitamins dissolve in water and enter your bloodstream directly through the upper portion of your small intestine. The water-soluble vitamins are vitamin C and the B vitamins, which include vitamin B6, vitamin B12, biotin, pantothenic acid, folate, niacin, thiamin and riboflavin. You must obtain most of the vitamins from food, although your body has the ability to synthesize vitamin D, vitamin K, niacin and biotin. If you become deficient in any one of the vitamins, you will experience physiological symptoms.

Storage of Vitamins

Because the fat-soluble vitamins are absorbed in fat, your body has the ability to store excess amounts of these vitamins. When your dietary intake of the vitamins falls short, your body can release the stored vitamins for use. Because the water-soluble vitamins dissolve in water, any excess amounts are removed from the body through your urine. Vitamin B12 is the only water-soluble vitamin that your body can store.

Minerals

Minerals are also classified into two categories -- major minerals and trace minerals -- based on the amount of mineral your body needs in order to function properly. Your body requires larger amounts of the major minerals than the trace minerals. As a result, you must consume more of the major minerals, which include sodium, chloride, potassium, calcium, phosphorus, magnesium and sulfur, in your diet. Dietary needs for the trace minerals, which include iron, zinc, selenium, fluoride, chromium, copper, iodine, manganese and molybdenum, do not exceed 20 mg per day. It is important to note that the trace minerals are just as vital as the major minerals, even though your body requires less of them.

Supplements

Vitamin and mineral supplements, which contain synthetic versions of the nutrients, are available for those who find it difficult to meet their nutrient needs through diet alone. It is best to meet your vitamin and mineral needs through the food you eat, but some people with increased nutrient needs, such as pregnant women, may benefit from a supplement. When choosing a supplement, it is important to look at the amount of a specific nutrient that the supplement contains and pick one that does not exceed the upper limit for a particular nutrient. Excess supplementation is often responsible for vitamin toxicities.