The definitive guide to vitamins and minerals:

We constantly hear about how important vitamins and minerals are, but what does your body really need and why?

Many are unaware of the physiological roles and importance of vitamins and minerals. Many exercisers buy the latest super advanced muscle building maximizing pills and powders that contain proprietary blends of fancy sounding junky ingredients, but few invest their money in healthier foods or a good multivitamin product.

The growing popularity of IIFYM (if it fits your macros) has popularized the consumption of junk food, with many of the advocates completely neglecting the nutritional side of the diet. Well, the fact is that your body needs a wide range of vitamins and minerals to keep the millions of physiological processes going that keep you alive and healthy. These are basic needs such as protein, carbohydrates, fats and water and if these needs are neglected, health and performance can be severely compromised.

In this article, I want to look at what vitamins and minerals are, which ones are most important for your body and why, and how you can make sure you're giving your body what it needs.

But first, let's start by defining some terms.

What exactly are vitamins and minerals?

Vitamins are substances that living organisms need in order for their cells to function, grow and develop properly. Organisms cannot usually produce vitamins themselves, which is why they have to be supplied through food or produced with the help of sunlight or intestinal bacteria.

Certain vitamins are water-soluble, which means that they dissolve easily in water and can also be easily excreted in the urine (which is what the body does with excess amounts of these vitamins) (1). There are 9 water-soluble vitamins: 8 B vitamins and vitamin C.

Other vitamins are fat-soluble, which means that the body needs dietary fats to absorb them. Fat-soluble vitamins cannot be excreted by the body as easily as water-soluble vitamins, which is why excessive intake (which is difficult to achieve without supplements) can lead to vitamin poisoning, aka hypervitaminosis. There are 4 types of fat-soluble vitamins: vitamins A, D, E and K.

Minerals are substances that, unlike vitamins, do not contain carbon atoms and occur naturally in the earth. Your body needs minerals for many different physiological functions including bone formation, the production of hormones and the regulation of the heartbeat.

Examples of minerals your body needs are calcium, phosphorus, magnesium, sodium, potassium, chloride and sulphur. These minerals are also known as macrominerals, as your body needs relatively large amounts in order to function properly.

Trace minerals, on the other hand, are types of minerals that your body only needs in small amounts and include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.

The vitamins and minerals your body needs - and what it needs them for

Let's take a look at the most important vitamins and minerals.

Before we do, however, we should clarify a few terms. These include the different quantities:

• Recommended daily intake: this refers to the average daily intake needed for good health. These values are usually determined by scientific authorities such as health authorities based on scientific data.
• Upper Tolerable Limit: This refers to the maximum daily intake that is generally considered safe for the average person. A daily intake below this amount will prevent an overdose of vitamins and minerals, which can result in various health problems.

Before we go into the individual vitamins and minerals, you should know how the amounts of vitamins and minerals are measured.

• Larger amounts are measured in milligrams (mg). One milligram corresponds to 1/1000 gram.
• Smaller amounts are given in micrograms (mcg). One microgram corresponds to 1/1000 of a milligram.
• Some vitamins, such as vitamin D and A, are measured in international units (IU), a unit of measurement that varies based on the exact substance and its effects in the body.

The daily requirements listed below are based on the official recommendations of the US Institute of Medicine for adults 18 years and older.

Zinc

Zinc is a trace element needed for the formation of enzymes, proteins and cells. It is also used to release vitamin A from the liver and it improves the function of the immune system.

• Daily requirement:
• Men 11 mg
• Women 8 mg
• Good food sources: Beef (2 mg per 30 g), oysters (13mg per oyster), milk (2 mg per cup), turkey (1.5 mg per 30 g) and chashews (1.5 mg per 30 g)
• Upper tolerable limit: 40 mg per day

Biotin (vitamin B7 or vitamin H)

Like other B vitamins, biotin plays an important role in cell growth and food metabolism (the process by which the body breaks down the food you eat into usable energy).

• Daily requirement: 30 mcg
• Good food sources of biotin: Salmon (4-5 mcg per 30 g), whole grain bread (0.025-5 mcg per slice), eggs (15-25 mcg per large egg), avocados (2-5 mcg per avocado).
• Upper tolerable limit: Not known

Calcium

Calcium is a macromineral that is involved in the development of teeth and bones and also plays an important role in muscle function, nerve communication, hormone production and blood pressure.

• Daily requirement: 1,000 mg
• Good food sources: Dairy products (milk and yogurt each provide 300 mg per cup and cheese about 300 mg per 50 grams, bok choy (80 mg per ½ cup), tofu (260 mg per ½ cup), rhubarb (175 mg per ½ cup), spinach (115 mg per ½ cup).
• Upper tolerable limit: 2,500 mg

Vitamin E

Vitamin E is an antioxidant that prevents cellular damage and keeps free radicals under control.

• Daily requirement: 15 mg
• Good food sources: Almonds (7.5 mg per 30 g), olive oil (2 mg per tablespoon), avocados (3 mg per avocado), canola oil (2.5 mg per tablespoon), hazelnuts (4 mg per 30 g).
• Upper tolerable limit: 1,000 mg

Potassium

Potassium is a macromineral that helps nerves and muscles to communicate and helps to transport water and nutrients into the cells and waste products out of the cells.

• Daily requirement: 4,700 mg
• Good food sources: Bananas (over 400 mg per medium banana), artichokes (340 mg per medium artichoke), prunes (640 mg per ½ cup), baked potatoes (930 mg per medium potato), raisins (600 mg per ½ cup).
• Upper tolerable limit: Not known

Sodium

Sodium is a part of sodium chloride (table salt). It is a macromineral that is important for maintaining cellular fluid balance, nerve signaling, muscle contraction, digestion, regulating blood pressure, and more. The average sodium consumption in the western world is too high because our diet contains too many salty foods such as ready-made products, sausages, sauces and dressings and cheese and, in addition, 1 teaspoon of table salt already provides 2,300 mg of sodium.

• Daily requirement: 1,500 mg
• Good food sources: The best way to get sodium into your diet is to only lightly salt foods, as 2/3 of a teaspoon of salt is all the sodium you need.
• Upper tolerable limit: 2,300 mg

Phosphorus

Phosphorus is a macromineral that is needed to build and protect bones and DNA and is involved in the metabolism of food and the transport of nutrients to the organs.

• Daily requirement: 700 mg
• Good food sources: Dairy products (milk contains 250 mg per cup, yogurt 400 mg per cup and cheese over 130 mg per 30 g), salmon (80 mg per 30 g), eggs (100 mg per large egg), chicken (50 mg per 30 g).
• Upper tolerable limit: 4,000 mg

Vitamin K

Vitamin K is a fat-soluble vitamin that is essential for wound healing and bone development.

• Daily requirement:
• Men: 120 mcg
• Women: 90 mcg
• Good food sources: Broccoli (220 mcg per cup), cabbage (550 mcg per cup), parsley (250 mcg per ¼ cup), Swiss chard (300 mcg per cup).
• Upper tolerable limit: Not known

Vitamin D

Vitamin D is a fat-soluble vitamin that is essential for general immune function, nervous system function and bone density.

The human body can produce vitamin D itself when exposed to sunlight. When our skin is exposed to UVB radiation, it interacts with a form of cholesterol to produce vitamin D. The more skin is exposed to the sun and the stronger the sunlight, the more vitamin D is produced.

• Daily requirement: according to official figures, 600 to 800 mg per day should be sufficient, but these figures are sharply criticized by scientists who specialize in vitamin D. According to over 125 scientific studies, this amount is too low and can probably even lead to a vitamin D deficiency. The American Endocrine Society concluded that 600 - 1,000 IU per day for people under 18 and 1,500 to 2,000 IU per day for people over 18 are better levels.
• Good food sources of vitamin D: It is difficult to get adequate amounts of vitamin D from food alone. Good sources of vitamin D include salmon (150 IU per 30 g), canned tuna (50 IU per 30 g), egg yolk (40 IU per yolk).
• Upper tolerable limit: An overdose is only likely at very high doses in the range of 40,000 IU per day over several months or 300,000 IU within 24 hours.

Vitamin C

Vitamin C is an antioxidant that helps keep body tissues, teeth and gums healthy, promotes wound healing and improves immune system function.

• Daily requirement:
• Men: 90 mg
• Women: 75 mg
• (smokers should take an additional 35 mg)
• Good food sources: Oranges (50 mg per small orange), grapefruit (80 mg per medium sized fruit), strawberries (85 mg per cup), tomatoes (15 mg per medium sized tomato), red bell peppers (100 mg per ½ cup), broccoli (50 mg per ½ cup).
• Upper tolerable limit: 2,000 mg

Choline

Choline is a water-soluble B vitamin required for the production of the neurotransmitter acetylcholine, which is needed for brain activity, muscle contractions and food metabolism.

• Daily requirement:
• Men: 550 mg
• Women: 425 mg
• Good food sources: Eggs (125 mg per egg), milk (40 mg per cup), broccoli, cauliflower and Brussels sprouts (all about 60 mg per cup), beef (20 mg per 30 g).
• Upper tolerable limit: 3,500 mg

Chromium

Chromium is a trace element that is known to increase the effect of insulin in the body and also appears to be involved in food metabolism.

• Daily requirement:
• Men: 35 mcg
• Women: 25 mcg
• Good food sources: Broccoli (20 mcg per cup), potatoes (3 mcg per cup), garlic (3 mcg per teaspoon), whole wheat products (4 mcg per bread roll).
• Upper tolerable limit: Not known

Iodine

Iodine is a trace element needed by the body to produce thyroid hormones, which control the body's metabolism, body temperature, muscle function and general growth and development.

• Daily requirement: 150 mcg
• Good food sources: Cod (30 mcg per 30 g), shrimp (10 mcg per 30 g), canned tuna (15 mcg per half can), milk (60 mcg per cup), baked potatoes (60 mcg per medium potato), kelp (over 18,000 mcg per 30 g-yes, you read that right!).
• Upper tolerable limit: 1,100 mcg

Molybdenum

Molybdenum is a trace element that is involved in various body processes, including energy production in the cells, the development of the nervous system and the processing of waste products and in the kidneys.

• Daily requirement: 45 mcg
• Good food sources: Legumes such as black beans (130 mcg per cup), peanuts (40 mcg per cup), shelling peas (150 mcg per cup), nuts such as almonds and hazelnuts (all about 40 mcg per cup).
• Upper tolerable limit: 2,000 mcg

Vitamin B6

Vitamin B6 is involved in over 100 biological processes in the body, mainly related to the metabolism of food, the production of hormones and the formation of red blood cells.

• Daily requirement: 1.3 mg
• Good food sources: Salmon (0.15 mg per 30 g), chicken (0.15 mg per 30 g), bananas (0.4 mg per medium banana), potatoes with skin (0.7 mg per medium potato), hazelnuts (0.2 mg per 30 g), cooked spinach (0.5 mg per cup).
• Upper tolerable limit: 100 mg

Iron

Iron is one of the most abundant metals on earth. In humans, it is an important component of the protein that transports oxygen and is also essential for cell growth.

• Daily requirement:
• Men: 8 mg
• Women: 18 mg
• Good food sources: Beef (0.8 mg per 30 g), oysters (1 mg per medium oyster), raisins (0.8 mg per small package), potatoes (2 mg per medium potato), cooked lentils (3 mg per half cup), tofu (2 mg per ¼ block), cashews (2 mg per 30 g).
• Upper tolerable limit: 45 mg

Pantothenic acid (vitamin B5)

Pantothenic acid is a water-soluble B vitamin that plays an important role in the metabolism of food, the development of the nervous system, the production of certain hormones, the formation of red blood cells and more.

• Daily requirement: 5 mg
• Good food sources: Chicken (0.3 mg per 30 g), eggs (.6 mg per large egg), whole grains (0.2 mg per slice of whole wheat bread), mushrooms (0.5 mg per half cup), sweet potatoes (0.9 mg per medium potato), avocados (2 mg per avocado), yogurt (1.5 mg per cup).
• Upper tolerable limit: Not known

Selenium

Selenium is a trace element involved in the maintenance of reproductive health, the metabolism of thyroid hormones, the synthesis of DNA and the protection of the body against free radicals and infections.

• Daily requirement: 55 mcg
• Good food sources: Brazil nuts (550 mcg per 6 nuts), shrimp (3 mcg per shrimp), crabmeat (13 mcg per 30 g), salmon (13 mcg per 30 g), beef (5 mcg per 30 g), pork (10 mcg per 30 g).
• Upper tolerable limit: 400 mcg

Vitamin A

Vitamin A is a fat-soluble vitamin that is important for the maintenance of good vision, the function of the immune system, the maintenance of reproductive health and the normal function of the heart, lungs, kidneys and other organs.

• Daily requirement:
• Men: 900 mcg
• Women: 700 mcg
• Good food sources: Kale (440 mcg per ½ cup), eggs (90 mcg per large egg), cod liver oil (1,350 mcg per teaspoon), carrots (540 mcg per ½ cup), sweet potatoes (950 mcg per ½ cup), cantaloupe melon (470 mcg per ½ melon), mango (80 mcg per fruit), butternut squash (570 mcg per ½ cup).
• Upper tolerable limit: 3,000 mcg

Vitamin B12

Vitamin B12 is a water-soluble B vitamin that helps keep the nervous system and blood cells healthy and is involved in the production of DNA and the metabolism of food.

• Daily requirement: 2.4 mcg
• Good food sources:
• Shellfish (25 mcg per 30 g), beef (0.7 mcg per 30 g), salmon (0.8 mcg per 30 g), eggs (.5 mcg per large egg), milk (1 mcg per cup).
• Upper tolerable limit: Not known

Copper

Copper is a trace element used for the formation of red blood cells and cellular energy, as well as for immune and nervous system function.

• Daily requirement: 900 mcg
• Good food sources: Oysters (670 mcg per medium oyster), crabmeat (200 mcg per 30 g), cashews (630 mcg per 30 g), mushrooms (350 mcg per cup), semisweet chocolate (200 mcg per 30 g).
• Upper tolerable limit: 10,000 mcg

Magnesium

Magnesium is a macromineral that, along with calcium, is involved in over 300 biological processes including muscle contraction, protein synthesis, nervous system, blood clotting, regulation of blood pressure and building healthy bones.

• Daily requirement:
• Men: 400 mg
• Women: 310 mg
• Good food sources: Oat bran (200 mg per cup), almonds (80 mg per 30 g), brown rice (90 mg per cup), spinach (160 mg per cup), bananas (30 mg per banana).
• Upper tolerable limit: Not known

Niacin (vitamin B3)

Like other water-soluble B vitamins, niacin is essential for the conversion of food into cellular energy. It also helps maintain healthy skin, healthy hair, healthy eyes, a healthy liver and healthy immune system function.

• Daily requirement:
• Men: 16 mg
• Women: 14 mg
• Good food sources: Peanuts (4 mg per 30 g), chicken (2 mg per 30 g), salmon (3 mg per 30 g), coffee (0.5 mg per cup).
• Upper tolerable limit: 35 mg

Manganese

Manganese is a trace element that is important for the metabolism of food and bone growth.

• Daily requirement:
• Men: 2.3 mg
• Women: 1.8 mg
• Good food sources: Peanuts (1.5 mg per cup), pecans (1.3 mg per 30 g), oatmeal (1.5 mg per cup), brown rice (2 mg per cup), green tea (0.5-1.5 mg per cup).
• Upper tolerable limit: 11 mg

Folic acid (folate)

Folic acid is a water-soluble vitamin that is essential for proper fetal development and plays an important role in the formation and proper functioning of cells.

• Daily requirement: 400 mcg
• Good food sources: Asparagus (20 mcg per asparagus), spinach (250 mcg per cup), lentils (350 per cup), white rice (180 mcg per cup), broccoli (100 mcg per cup).
• Upper tolerable limit: 1,000 mcg

Riboflavin (vitamin B2)

Riboflavin is a water-soluble B vitamin that helps convert food into energy, maintain healthy hair, skin, muscles, eyes, immune system and brain.

• Daily requirement:
• Men: 1.3 mg
• Women: 1.1 mg
• Good food sources: Milk (0.3 mg per cup), almonds (0.25 mg per 30 g), cheese (0.1 mg per 30 g), eggs (0.3 mg per large egg), almonds (1.5 mg per cup), salmon (0.4 mg per 30 g).
• Upper tolerable limit: Not known

Thiamine (vitamin B1)

Thiamine is a water-soluble vitamin that helps metabolize food and also plays a role in nerve signaling and muscle contraction.

• Daily requirement:
• Men: 1.2 mg
• Women: 1.1 mg
• Good food sources: Milk (0.10 mg per cup), lentils (0.4 mg per cup), cantaloupe melon (0.2 mg per fruit), pecans (0.2 mg per 30 g), sunflower seeds (0.75 mg per cup), pork (0.3 mg per 30 g)
• Upper tolerable limit: Not known

Is a multivitamin supplement worth the money?

Ideally, you should get all the vitamins and minerals you need from food, but this is easier said than done.

• First, there's the problem of ever-decreasing soil and food quality (even in the world of organic food), which makes it harder to get adequate amounts of nutrients from food.
• And then there's the fact that maintaining an optimal intake of vitamins and minerals requires some planned dietary variety, which is doable but can be time consuming.

For these reasons, a multivitamin and multimineral product may make sense.

References:

1. http://www.ncbi.nlm.nih.gov/pubmed/18635909

Source: https://www.muscleforlife.com/guide-to-vitamins-and-minerals/

By Michael Matthews