Think of vitamins and minerals, or micro nutrients, as the body’s “spark plugs” and “motor oil.” They are responsible for jump starting the reactions that take place at the level of individual cells in your body and for making sure that these reactions run smoothly. They do not, contrary to popular belief, provide energy; rather, they help your body utilize the energy that it gets from macro nutrients. It’s best to obtain vitamins and minerals from the foods you eat for several reasons. First, foods contain exquisite combination of nutrients that may enhance the absorption of those nutrients in ways we don’t yet fully understand. Second, foods contain thousands of substances, many of which have yet to be discovered, that may positively influence your health. Third, the supplement industry is poorly regulated, so it’s difficult to determine the quality, safety, and efficacy of the product. Besides, eating food is just more fun than popping pills!

Vitamins are organic substances that help regulate cell functions; they are classified as either fat-soluble (A, D, E, and K) or water-soluble (the B vitamins and vitamin C). Fat-soluble vitamins can be stored in the body’s fat tissue for relatively long periods of time, whereas water-soluble vitamins are usually flushed out through the urine and need to be replenished frequently.

Minerals are elements used in the body to regulate chemical reactions and form body structures. They are found in a wide variety of foods and are classified as major or trace minerals based on the amount you need daily. The major minerals include sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulfur. The trace minerals include iron, zinc, copper, selenium, iodide, fluoride, chromium, manganese, and molybdenum. Eating a variety of foods maximizes your chances of consuming adequate amounts of minerals.

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