How to Get Essential Vitamins and Minerals from Food and Supplements

Our bodies need a variety of vitamins and minerals to function optimally. Ideally, we should get all the nutrients we need from a balanced, nutritious diet. However, some people may require additional support through supplements to meet their body's specific needs.

This guide will break down the essential vitamins and minerals, their benefits, food sources, and when supplements might be necessary.

Why Supplements May Be Necessary

While a healthy, balanced diet is the best way to get your body's nutrients, certain people may benefit from supplements to address specific deficiencies. For instance, individuals with certain medical conditions, dietary restrictions, or those going through particular life stages (like pregnancy) may need additional vitamins and minerals to stay healthy.

Below are the key vitamins and minerals your body needs, their roles, and the best sources to include in your diet.

1. Vitamin A

Vitamin A plays a key role in maintaining healthy vision, strengthening the immune system, and supporting the proper functioning of vital organs like the heart, lungs, and liver.

Food sources rich in Vitamin A include beef liver, salmon, broccoli, carrots, squash, leafy greens, cantaloupe, apricots, mangoes, dairy products, and fortified cereals.

2. Vitamin B Complex

The B vitamins are essential in helping your body convert carbohydrates, fats, and proteins into energy. They're also necessary for cell development, growth, and overall function.

Certain groups, including older adults, individuals with gastrointestinal disorders, and pregnant women, may require higher levels of B vitamins. In particular, folate (B9) is crucial during pregnancy to help prevent congenital disabilities.

The B vitamins are present in food sources such as meat, poultry, fish, eggs, dairy, legumes, seeds, nuts, whole grains, cereals, breads, and pasta.

3. Vitamin C

Also known as ascorbic acid, vitamin C is an antioxidant that strengthens the immune system, improves iron absorption from plant-based foods, and supports collagen production, which is essential for wound healing and maintaining healthy skin.

You can find vitamin C in citrus fruits, kiwi, strawberries, red and green peppers, broccoli, tomatoes, and baked potatoes.

4. Vitamin D

Known as the "sunshine vitamin," vitamin D helps your body absorb calcium, promoting strong bones and a healthy immune system. While your body can produce vitamin D through sun exposure, supplements may be necessary for those with limited sun exposure or at risk of deficiency.

You can also find vitamin D in salmon, tuna, mackerel, beef liver, egg yolks, mushrooms, and fortified dairy or nut milk.

5. Vitamin E

Vitamin E is an antioxidant that protects your cells from damage caused by free radicals. It also helps to strengthen the immune system and plays a role in preventing blood clots.

You can find vitamin E in sunflower oil, safflower oil, almonds, peanuts, spinach, avocados, and butternut squash.

6. Vitamin K

Vitamin K is essential for blood clotting and maintaining bone health. Some individuals, particularly those who have undergone surgery or have malabsorption disorders, may require higher amounts of vitamin K to meet their body's needs.

Vitamin K is present in food sources such as spinach, lettuce, broccoli, soybeans, meat, cheese, eggs, and vegetable oils.

7. Calcium

Calcium is essential for maintaining strong bones and teeth and plays a key role in muscle function, nerve signaling, and heart health. Calcium supplements may be necessary for those who don't consume dairy products to meet their daily needs.

You can increase your calcium intake by consuming dairy products such as milk, cheese, and yogurt or by choosing non-dairy alternatives like almond milk, soy milk, or rice milk.

8. Iron

Iron is vital in producing red blood cells and transporting oxygen throughout the body, essential for maintaining energy levels and overall well-being.

People who follow plant-based diets, pregnant women, or those with iron-deficiency anemia may need to take iron supplements to meet their body's needs.

Good sources of iron include red meat, liver, seafood, lentils, beans, tofu, cashews, and broccoli.

9. Zinc

Zinc is vital for immune function and is essential in normal growth and development, particularly during pregnancy and childhood.

Vegetarians may need more zinc because the body absorbs it less efficiently from plant-based foods than from animal products.

Zinc-rich food sources include red meat, poultry, seafood (especially oysters, lobster, and clams), dairy products, whole grains, beans, and nuts.

Certain life stages or health conditions may require additional supplementation to maintain optimal wellness. Pregnant or breastfeeding women often need more folate, iron, and calcium to support their health and their babies. Older adults may require increased intake of vitamin D, B12, and calcium to prevent deficiencies that can impact bone health and overall well-being. Vegetarians and vegans may need iron, zinc, and B12 supplements, as these nutrients are less readily available in plant-based diets. Additionally, individuals with medical conditions, such as malabsorption disorders or those recovering from surgery, may benefit from targeted supplementation to support their recovery and overall health.

If you need personalized supplement recommendations or health advice, our pharmacist is here to help. You can call or chat with us on WhatsApp at +234 701 953 4153 for professional guidance.