All About Vitamins & Minerals

By Ryan Andrews

What are vitamins & minerals?

Vitamins are organic compounds that are essential in very small amounts for supporting
normal physiologic function.
We need vitamins in our diets, because our bodies cant synthesize them quickly
enough to meet our daily needs.
Vitamins have three characteristics:
Theyre natural components of foods; usually present in very small amounts.
Theyre essential for normal physiologic function (e.g., growth, reproduction, etc).
When absent from the diet, they will cause a specific deficiency.
Vitamins are generally categorized as either fat soluble or water soluble depending on
whether they dissolve best in either lipids or water.
Vitamins and their derivatives often serve a variety of roles in the body one of the
most important being their roles as cofactors for enzymes called coenzymes. (See
figure below for an example.)

NAD and FAD are coenzymes that require vitamins B3 and B2

Most minerals are considered essential and comprise a vast set of micronutrients. There
are both macrominerals (required in amounts of 100 mg/day or more) and microminerals
(required in amounts less than 15 mg/day).

Calcium is important for more than bones.

Why is an adequate vitamin intake so important?

Vitamin deficiencies can create or exacerbate chronic health conditions.

9 water-soluble vitamins
Vitamin B1 (Thiamine)
Deficiency: Symptoms include burning feet, weakness in extremities, rapid heart rate,
swelling, anorexia, nausea, fatigue, and gastrointestinal problems.
Toxicity: None known.
Sources: Sunflower seeds, asparagus, lettuce, mushrooms, black beans, navy beans,
lentils, spinach, peas, pinto beans, lima beans, eggplant, Brussels sprouts, tomatoes,
tuna, whole wheat, soybeans

Vitamin B2 (Riboflavin)

Deficiency: Symptoms include cracks, fissures and sores at corner of mouth and lips,
dermatitis, conjunctivitis, photophobia, glossitis of tongue, anxiety, loss of appetite, and
fatigue.
Toxicity: Excess riboflavin may increase the risk of DNA strand breaks in the presence of
chromium. High-dose riboflavin therapy will intensify urine color to a bright yellow
(flavinuria) but this is harmless.

Sources: Almonds, soybeans/tempeh, mushrooms, spinach, whole wheat, yogurt,

mackerel, eggs, liver

Vitamin B3 (Niacin)
Deficiency: Symptoms include dermatitis, diarrhea, dementia, and stomatitis.
Toxicity: Niacin from foods is not known to cause adverse effects. Supplemental
nicotinic acid may cause flushing of skin, itching, impaired glucose tolerance and
gastrointestinal upset. Intake of 750 mg per day for less than 3 months can cause liver
cell damage. High dose nicotinamide can cause nausea and liver toxicity.
Sources: Mushrooms, asparagus, peanuts, brown rice, corn, green leafy vegetables,
sweet potato, potato, lentil, barley, carrots, almonds, celery, turnips, peaches, chicken
meat, tuna, salmon

Vitamin B5 (Pantothenic acid)

Deficiency: Very unlikely. Only in severe malnutrition may one notice tingling of feet.
Toxicity: Nausea, heartburn and diarrhea may be noticed with high dose supplements.
Sources: Broccoli, lentils, split peas, avocado, whole wheat, mushrooms, sweet potato,
sunflower seeds, cauliflower, green leafy vegetables, eggs, squash, strawberries, liver

Vitamin B6 (Pyridoxine)
Deficiency: Symptoms include chelosis, glossitis, stomatitis, dermatitis (all similar to
vitamin B2 deficiency), nervous system disorders, sleeplessness, confusion,
nervousness, depression, irritability, interference with nerves that supply muscles and
difficulties in movement of these muscles, and anemia. Prenatal deprivation results in
mental retardation and blood disorders for the newborn.
Toxicity: High doses of supplemental vitamin B6 may result in painful neurological
symptoms.
Sources: Whole wheat, brown rice, green leafy vegetables, sunflower seeds, potato,
garbanzo beans, banana, trout, spinach, tomatoes, avocado, walnuts, peanut butter,
tuna, salmon, lima beans, bell peppers, chicken meat

Vitamin B9 (Folic acid)

Folate is the naturally occurring form found in foods. Folic acid is the synthetic form used
in commercially available supplements and fortified foods. Inadequate folate status is
associated with neural tube defects and some cancers.
Deficiency: One may notice anemia (macrocytic/megaloblastic), sprue, Leukopenia,
thrombocytopenia, weakness, weight loss, cracking and redness of tongue and mouth,
and diarrhea. In pregnancy there is a risk of low birth weight and preterm delivery.
Toxicity: None from food. Keep in mind that vitamin B12 and folic acid deficiency can
both result in megaloblastic anemia. Large doses of folic acid given to an individual with

an undiagnosed vitamin B12 deficiency could correct megaloblastic anemia without

correcting the underlying vitamin B12 deficiency.
Sources: Green leafy vegetables, asparagus, broccoli, Brussels sprouts, citrus fruits,
black eyed peas, spinach, great northern beans, whole grains, baked beans, green
peas, avocado, peanuts, lettuce, tomato juice, banana, papaya, organ meats

Vitamin B12 (Cobalamin)

Vitamin B12 must combine with intrinsic factor before its absorbed into the bloodstream.
We can store a years worth of this vitamin but it should still be consumed regularly.
B12 is a product of bacterial fermentation, which is why its not present in higher order
plant foods.
Deficiency: Symptoms include pernicious anemia, neurological problems and sprue.
Toxicity: None known from supplements or food. Only a small amount is absorbed via
the oral route, thus the potential for toxicity is low.
Sources: Fortified cereals, liver, trout, salmon, tuna, haddock, egg

Vitamin H (Biotin)

Deficiency: Very rare in humans. Keep in mind that consuming raw egg whites over a
long period of time can cause biotin deficiency. Egg whites contain the protein avidin,
which binds to biotin and prevents its absorption.
Toxicity: Not known to be toxic.
Sources: Green leafy vegetables, most nuts, whole grain breads, avocado, raspberries,
cauliflower, carrots, papaya, banana, salmon, eggs

Vitamin C (Ascorbic acid)

Deficiency: Symptoms include bruising, gum infections, lethargy, dental cavities, tissue
swelling, dry hair and skin, bleeding gums, dry eyes, hair loss, joint paint, pitting edema,
anemia, delayed wound healing, and bone fragility. Long-term deficiency results in
scurvy.
Toxicity: Possible problems with very large vitamin C doses including kidney stones,
rebound scurvy, increased oxidative stress, excess iron absorption, vitamin B12
deficiency, and erosion of dental enamel. Up to 10 grams/day is safe based on most
data. 2 grams or more per day can cause diarrhea.
Sources: Guava, bell pepper, kiwi, orange, grapefruit, strawberries, Brussels sprouts,
cantaloupe, papaya, broccoli, sweet potato, pineapple, cauliflower, kale, lemon juice,
parsley

4 fat soluble vitamins

Vitamin A (Retinoids)

Carotenoids that can be converted by the body into retinol are referred to as provitamin
A carotenoids.
Deficiency: One may notice difficulty seeing in dim light and rough/dry skin.
Toxicity: Hypervitaminosis A is caused by consuming excessive amounts of preformed
vitamin A, not the plant carotenoids. Preformed vitamin A is rapidly absorbed and slowly
cleared from the body. Nausea, headache, fatigue, loss of appetite, dizziness, and dry
skin can result. Excess intake while pregnant can cause birth defects.
Sources: Carrots, sweet potato, pumpkin, green leafy vegetables, squash, cantaloupe,
bell pepper, Chinese cabbage, beef, eggs, peaches

Vitamin D (Calciferol, 1,25-dihydroxy vitamin D)

Cholecalciferol = vitamin D3 = animal version; ergocalciferol = vitamin D2 = plant
version
Deficiency: In children a vitamin D deficiency can result in rickets, deformed bones,
retarded growth, and soft teeth. In adults a vitamin D deficiency can result in
osteomalacia, softened bones, spontaneous fractures, and tooth decay. Those at risk for
deficiency include infants, elderly, dark skinned individuals, those with minimal sun
exposure, fat malabsorption syndromes, inflammatory bowel diseases, kidney failure,
and seizure disorders.
Toxicity: Hypervitaminosis D is not a result of sun exposure but from chronic
supplementation. Excessive supplement use will elevate blood calcium levels and cause
loss of appetite, nausea, vomiting, excessive thirst, excessive urination, itching, muscle
weakness, joint pain and disorientation. Calcification of soft tissues can also occur.
Sources: Sunlight, fortified foods, mushrooms, salmon, mackerel, sardines, tuna, eggs
More on Vitamin D here: All About Vitamin D

Vitamin E (tocopherol)

Deficiency: Only noticed in those with severe malnutrition. However, suboptimal intake of
vitamin E is relatively common.
Toxicity: Minimal side effects have been noted in adults taking supplements in doses
less than 2000 mg/day. There is a potential for impaired blood clotting. Infants are more
vulnerable.
Sources: Green leafy vegetables, almonds, sunflower seeds, olives, blueberries, most
nuts, most seeds, tomatoes, avocado

Vitamin K (phytonadione)
Deficiency: Tendency to bleed or hemorrhage and anemia.
Toxicity: May interfere with glutathione. No known toxicity with high doses.

Sources: Broccoli, green leafy vegetables, parsley, watercress, asparagus, Brussels

sprouts, green beans, green peas, carrots

Why is an adequate mineral intake so important?

Mineral deficiencies can create or exacerbate chronic health conditions.

5 macrominerals
Calcium
Deficiency: Long-term inadequate intake can result in low bone mineral density, rickets,
osteomalacia and osteoporosis.
Toxicity: Will cause nausea, vomiting, constipation, dry mouth, thirst, increased
urination, kidney stones and soft tissue calcification.
Sources: Green leafy vegetables, legumes, tofu, molasses, sardines, okra, perch, trout,
Chinese cabbage, rhubarb, sesame seeds

Phosphorus

Deficiency: Very rare. Those at risk include premature infants, those who use antacids,
alcoholics, uncontrolled diabetes mellitus and refeeding syndrome.
Toxicity: Very rare. May result in soft tissue calcification.
Sources: Legumes, nuts, seeds, whole grains, eggs, fish, buckwheat, seafood, corn,
wild rice

Potassium
Deficiency: Not a result of insufficient dietary intake. Caused by protein wasting
conditions. Diuretics can also cause excessive loss of potassium in the urine. Low blood
potassium can result in cardiac arrest.
Toxicity: Occurs when the intake of potassium exceeds the kidneys capacity for
elimination. Found with kidney failure and potassium sparing diuretics. Oral doses
greater than 18 grams can lead to toxicity. Symptoms include tingling of extremities and
muscle weakness. High dose potassium supplements may cause nausea, vomiting and
diarrhea.
Sources: Sweet potato, tomato, green leafy vegetables, carrots, prunes, beans,
molasses, squash, fish, bananas, peaches, apricots, melon, potatoes, dates, raisins,
mushrooms

Magnesium

Deficiency: Very rare due to abundance of magnesium in foods. Those with

gastrointestinal disorders, kidney disorders, and alcoholism are at risk.

Toxicity: None identified from foods. Excessive consumption of magnesium containing

supplements may result in diarrhea (magnesium is a known laxative), impaired kidney
function, low blood pressure, muscle weakness, and cardiac arrest.
Sources: Legumes, nuts, seeds, whole grains, fruits, avocado

Salt (sodium chloride)

Deficiency: Does not result from low dietary intake. Low blood sodium typically results
from increased fluid retention. One may notice nausea, vomiting, headache, cramps,
fatigue, and disorientation.
Toxicity: Excessive intake can lean to increased fluid volume, nausea, vomiting, diarrhea
and abdominal cramps. High blood sodium usually results from excessive water loss.
Sources: Any processed foods, whole grains, legumes, nuts, seeds, vegetables

9 microminerals
Iron

Consume iron rich foods with vitamin C rich foods to enhance absorption.Iron
Deficiency: Anemia with small and pale red blood cells. In children it is associated with
behavioral abnormalities.
Toxicity: Common cause of poisoning in children. May increase the risk of chronic
disease. Excessive intake of supplemental iron is an emergency room situation.
Cardiovascular disease, cancer, and neurodegenerative diseases are associated with
iron excess.
Sources: Almonds, apricots, baked beans, dates, lima beans, kidney beans, raisins,
brown rice, green leafy vegetables, broccoli, pumpkin seeds, tuna, flounder, chicken
meat, pork

Zinc
Zinc deficiency results in decreased immunity and increases the susceptibility to
infection. Supplementation of zinc has been shown to reduce the incidence of infection
as well as cellular damage from increased oxidative stress. Zinc deficiency has also
been implicated in diarrheal disease, supplementation might be effective in the
prophylaxis and treatment of acute diarrhea.
Deficiency: Symptoms include growth retardation, lowered immune statue, skeletal
abnormalities, delay in sexual maturation, poor wound healing, taste changes, night
blindness and hair loss. Those at risk for deficiency include the elderly, alcoholics, those
with malabsorption, vegans, and those with severe diarrhea.
Toxicity: Symptoms that result are abdominal pain, diarrhea, nausea, and vomiting.
Long-term consumption of excessive zinc can result in copper deficiency.

Sources: Mushrooms, spinach, sesame seeds, pumpkin seeds, green peas, baked
beans, cashews, peas, whole grains, flounder, oats, oysters, chicken meat

Copper
Deficiency: Relatively uncommon. Clinical sign is hypochromic anemia unresponsive to
iron therapy. Neutropenia and leucopenia may also result. Hypopigmentation of skin and
hair is also noticed. Those at risk for deficiency include premature infants, infants fed
only cows milk formula, those with malabsorption syndromes, excessive zinc
consumption and antacid use.
Toxicity: Rare. Symptoms include abdominal pain, nausea, vomiting, and diarrhea.
Long-term exposure to lower doses of copper can result in liver damage.
Sources: Mushrooms, green leafy vegetables, barley, soybeans, tempeh, sunflower
seeds, navy beans, garbanzo beans, cashews, molasses, liver

Chromium

Deficiency: Symptoms include impaired glucose tolerance and elevated circulating

insulin
Toxicity: Generally limited to industrial exposure. Long-term supplement use may
increase DNA damage. Rare cases of kidney failure have also been documented.
Sources: Lettuce, onions, tomatoes, whole grains, potatoes, mushrooms, oats, prunes,
nuts, brewers yeast

Fluoride
Deficiency: Increased risk of dental caries.
Toxicity: Children can develop mottled tooth enamel. Swallowing toothpaste with fluoride
is typically the cause of this problem. Symptoms include nausea, abdominal pain, and
vomiting.
Sources: Water, tea, fish

Iodine

Deficiency: Impairs growth and neurological development. Deficiency can also result in
the decreased production of thyroid hormones and hypertrophy of the thyroid.
Toxicity: Rare and occurs in doses of many grams. Symptoms include burning mouth,
throat and stomach. Fever and diarrhea can also result.
Sources: Sea vegetables, iodized salt, eggs, strawberries, asparagus, green leafy
vegetables

Selenium
Deficiency: Can cause limited glutathione activity. More severe symptoms are juvenile
cardiomyopathy and chondrodystrophy.

Toxicity: Multiple symptoms including dermatologic lesions, hair and nail brittleness,
gastrointestinal disturbances, skin rash, fatigue, and nervous system abnormalities.
Sources: Brazil nuts, mushrooms, barley, salmon, whole grains, walnuts, eggs

Manganese
Deficiency: Not typically observed in humans.
Toxicity: Generally from industrial exposure.
Sources: Green leafy vegetables, berries, pineapple, lettuce, tempeh, oats, soybeans,
spelt, brown rice, garbanzo beans

Molybdenum

Deficiency: Never been observed in healthy people.

Toxicity: More likely than deficiency. Still very rare.
Sources: Legumes, whole grains

What you should know about vitamins & minerals

Years ago, medical professionals noticed that peculiar disease states were directly
related to food intake. These diseases were found in the presence of adequate calorie
and protein intake.
Scientists also noticed that these diseases were absent among people who consumed
certain foods. For example, sailors who consumed citrus fruits on long sea voyages did
not develop scurvy.
Thus, researchers reasoned, there must be other important substances in the foods.
Eventually, they discovered that compounds only obtained from foods could prevent and
cure these diseases.

Nutrient deficiencies
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general

Nutrient deficiencies are common, usually from a poor diet overall, or from a reduced
calorie intake. 68% of the North American population is deficient in calcium, 90% in
chromium, 75% in magnesium, and 80% in vitamin B6.
Nutrient deficiencies are particularly common among populations such as the elderly,
athletes (who have a higher requirement for many nutrients), and people with low
incomes (who may not consume as many healthy foods).
When someone reduces food intake in an effort to drop body fat, theyre almost assured
a nutrient deficiency. Why? Because as food intake goes down, nutrient intake does too.

Vitamin solubility and absorption

Fat soluble vitamins are mostly absorbed passively and must be transported with dietary
fat. These vitamins are usually found in the portion of the cell which contains fat,
including membranes, lipid droplets, etc.
We tend to excrete fat soluble vitamins via feces, but we can also store them in fatty
tissues.
If we dont eat enough dietary fat, we dont properly absorb these vitamins. A very lowfat diet can lead to deficiencies of fat-soluble vitamins.
Water soluble vitamins are absorbed by both passive and active mechanisms. Their
transport in the body relies on molecular carriers.
Water soluble vitamins are not stored in high amounts within the body and are excreted
in the urine along with their breakdown products.

Mineral absorption
Our bodies and the foods we eat contain minerals; we actually absorb them in a
charged state (i.e., ionic state). Minerals will be in either a positive or negative state and
reside inside or outside or cells.
Molecules found in food can alter our ability to absorb minerals. This includes things like
phytates (found in grains), oxalate (found in foods like spinach and rhubarb), both of
which inhibit mineral absorption, and acids. Even gastric acidity and stress can influence
absorption.

Summary and recommendations

Vitamins and minerals play a role in normalizing bodily functions and cannot be made
by the body (except for vitamin D from the sun).
Adequate intake from food and/or supplements is necessary to prevent deficiency,
promote optimal health, improve nutrient partitioning and promote fat loss and muscle
gain.
The interest in vitamin/mineral supplementation to prevent diseases and/or increase
longevity comes from the idea that supplementation is harmless. Yet, serious adverse
events have been reported. Dont supplement unless you need to. Avoid
supertherapeutic doses doses greatly in excess of recommendations.
If you use a vitamin/mineral supplement, look for one providing nutrients derived from
whole foods. Make sure this includes natural forms of vitamin E rather than the synthetic
versions. Vitamin A should come from precursors like carotenoids and not preformed
retinoids.
Women still menstruating should probably include supplemental iron. Men typically do
not need additional iron (and in some men, it can be actively harmful).

Those suffering from malabsorption syndromes will need to adjust their micronutrient
intake accordingly.
Those with limited sun exposure should investigate a vitamin D supplement.
Those on blood thinners should talk with their doctor before adding in supplemental
vitamin K.
Those on a plant based diet might benefit from supplementing with iodine, vitamin D
and vitamin B12.

Extra credit
A plant-based diet generally has a higher content of folic acid, vitamins C and E,
potassium, and magnesium. It generally has a lower content of vitamins B-12, D,
calcium and iron.
Vitamin A is present in tears.
Vitamins necessary for energy releasing processes: Vitamin B1, B2, B3, B5, B6, biotin
Vitamins necessary for red blood cell synthesis: Vitamin B9, B6, B12
In some studies, supplementation with the mineral chromium has reduced total serum
cholesterol, triglycerides and apolipoprotein B and increased HDL-cholesterol.
The discovery of vitamins started the field of nutrition.
Earlier names for riboflavin (vitamin B2) were lactoflavin, ovoflavin, hepatoflavin and
verdoflavin, indicating the sources (milk, eggs, liver and plants) from which the vitamin
was first isolated.
Prenatal multivitamin/mineral supplements are associated with a reduced risk of low
birth weight infants and with improved birth weight when compared with iron-folic acid
supplements.
In observational studies (case-control or cohort design), people with high intake of
antioxidant vitamins by regular diet typically have a lower risk of heart attack and stroke
than people who dont consume enough.