What Are Vitamins and Minerals?
Vitamins and minerals are nutrients your body needs in small amounts to function properly. Unlike carbohydrates, proteins, and fats — which your body uses for energy and structure — vitamins and minerals act more like tools. They help trigger the chemical reactions that keep every organ, tissue, and cell doing its job. For a broader look at how all nutrients fit together, see our guide on what carbs, proteins, and fats actually do.
Vitamins are organic compounds, meaning they come from living things — plants and animals. Minerals are inorganic elements found in soil and water that plants absorb and animals (including us) consume. Both categories are considered micronutrients because the body requires them in relatively small quantities, yet their absence causes real, measurable harm.
Micronutrient
A vitamin or mineral that the body needs in small amounts to support normal biological functions. Despite being needed in tiny quantities, deficiencies can have significant health effects.
Fat-soluble vitamin
Vitamins A, D, E, and K, which are absorbed alongside dietary fat and stored in the body's fatty tissue and liver. Because they accumulate, excessive intake can potentially reach harmful levels.
Water-soluble vitamin
Vitamins C and the B-complex group, which dissolve in water and are not stored in significant amounts. They need to be consumed regularly through food or drink.
Trace mineral
A mineral the body requires in very small quantities, such as iron, zinc, iodine, and selenium. Small does not mean unimportant — deficiencies in trace minerals can cause serious health problems.
Macromineral
A mineral needed in relatively larger amounts compared to trace minerals. Examples include calcium, magnesium, potassium, and sodium.
Fortified food
A food product to which vitamins or minerals have been added during processing, often to replace nutrients lost in manufacturing or to address common deficiencies in the population.
The Key Vitamins at a Glance
Vitamins fall into two broad groups: fat-soluble (A, D, E, and K), which the body stores in fatty tissue and the liver, and water-soluble (C and the eight B vitamins), which dissolve in water and are not stored long-term, making regular intake important.
| Number of recognized vitamins | 13 (National Institutes of Health, Office of Dietary Supplements) |
| Fat-soluble vitamins | A, D, E, K |
| Water-soluble vitamins | C and 8 B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) |
| Vitamin D primary source | Skin synthesis from sunlight; limited food sources (National Institutes of Health, Office of Dietary Supplements) |
| Vitamin B12 — who's at risk of low intake | Older adults; people avoiding animal products (Harvard T.H. Chan School of Public Health) |
| Vitamin C role | Supports immune function and collagen production |
Because fat-soluble vitamins accumulate in the body, taking very large amounts through supplements over time can reach levels that cause harm. Water-soluble vitamins are generally excreted in urine when consumed in excess, though extremely high doses of some — such as B6 — can still cause problems. Always consult a healthcare professional before adding any supplement to your routine.
Vitamins also play a role in mental well-being. B vitamins in particular support nervous system health, and emerging research continues to explore links between nutrient status and mood. For a broader look at mental wellness, see our plain-language introduction to mental wellness.
Essential Minerals Your Body Relies On
Minerals are split into two groups based on how much the body needs. Macrominerals — calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur — are required in larger amounts. Trace minerals — including iron, zinc, iodine, selenium, copper, and manganese — are needed in much smaller quantities but are equally vital.
- Calcium builds and maintains bones and teeth, and supports muscle contraction and nerve signaling.
- Iron helps red blood cells carry oxygen throughout the body. Low iron is one of the most common nutrient shortfalls worldwide.
- Magnesium is involved in over 300 enzymatic reactions, including energy production and protein synthesis.
- Potassium regulates fluid balance and supports healthy blood pressure.
- Zinc supports immune function, wound healing, and DNA synthesis.
- Iodine is essential for producing thyroid hormones, which regulate metabolism.
Want to know which of these nutrients people most often fall short on? Our follow-up article on micronutrient deficiencies most commonly missing from everyday diets goes deeper into that question.
Getting What You Need from Food
The most reliable way to meet your vitamin and mineral needs is through a varied, whole-food diet. No single food provides everything, which is why variety matters so much. Leafy greens, colorful vegetables, whole grains, legumes, dairy or fortified alternatives, lean proteins, and fruit each contribute different micronutrients.
Supplements can be helpful in specific situations — for example, vitamin D is difficult to obtain from food alone, and people who avoid animal products may need vitamin B12 supplementation. But supplements are not a substitute for a balanced diet, and more is not always better. If you suspect you have a deficiency or have questions about your intake, speak with a qualified healthcare provider rather than self-diagnosing.
For a practical starting point, our beginner's guide to building a balanced plate walks through everyday eating principles without rules or rigid plans. You can also use our weekly nutrition self-check to reflect on how varied your current diet really is.
This article is for general informational purposes only and is not a substitute for professional medical or dietary advice. Consult a qualified healthcare provider with questions about your individual nutritional needs or health.
