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What are vitamins and minerals?

Most people can probably name a vitamin or mineral, but few understand how they differ and what their roles are within the body, yet they are absolutely essential for good health and optimal performance.

Vitamins and minerals are known as ‘micronutrients’ because we only need to consume small amounts in comparison to the macronutrients, i.e., carbohydrate, protein and fat. Although we may only need them in relatively small quantities, it’s important not to underestimate their importance, as they perform hundreds of vitally important roles.

While vitamins and minerals may appear to do similar things, they differ in their chemical composition, function and nutritional requirements.

Vitamins

Vitamins are organic compounds made by plants and animals which can be broken down by heat, acid or air. They are categorised as being either water- soluble, i.e., dissolve in water, or fat-soluble, i.e., dissolve in fat. Examples of water-soluble vitamins include vitamin C and the B vitamins, while vitamins A, D, E and K are fat-soluble.

The body requires differing amounts of the various vitamins because each performs different functions. For example, vitamin D promotes immune function and assists in calcium absorption and bone growth, while vitamin B2 (riboflavin) is necessary for energy production, cell function and fat metabolism.

Minerals

Minerals are inorganic substances. They exist in soil or water and, unlike vitamins, cannot be broken down. Some minerals are needed in larger amounts than others due to their role in the body, such as calcium, which is necessary for healthy bones and teeth, muscle function and blood vessel contraction. Phosphorus, magnesium, potassium, sodium and chloride are also needed in larger amounts.  Those minerals required in smaller quantities are sometimes called trace minerals or trace elements. These include iron, zinc, iodine, fluoride, selenium and copper. Although they may be required in smaller amounts, they are just as important as the other minerals.

It is important to note that while to note that while all of the vitamins are required by body, only some minerals are.

Getting an adequate micronutrient intake

We have to obtain at least 30 micronutrients from our diet because, for the most part, the body cannot produce them in sufficient quantities. This can be difficult for many people, particularly for those who are engaged in intense and prolonged exercise, which can increase the need for certain vitamins and minerals.

Although the majority of people do not show signs of deficiency, this does not mean their intakes or nutrient status are adequate. For example, some individuals consuming a plant- based diet are more susceptible to low iron status and, consequently, iron deficiency anaemia due to their dietary intake not matching their requirements. Therefore, supplementation may be necessary. On the other hand, consuming excessive amounts of certain vitamins and minerals can be potentially harmful. Like many things in life, health and nutrition it’s about achieving the right balance.

Mega-pack vitamin and minerals

The vitamins and minerals contained within the Mega-Pack play many important roles within the body essential for optimal health and performance. These include:

Vitamin A (Retinol)

Vitamin A is a fat-soluble vitamin. It plays an important role in maintaining eye health, the function of the immune and reproductive systems, the metabolism of iron, and healthy bone development. It is essential to the normal structure and function of the skin and mucous membranes such as those found in the eyes, lungs and digestive system. It also acts as an antioxidant to combat the damage caused by free radicals, which can trigger accelerated aging and increase the risk of cancer and diabetes.

Vitamin C (Ascorbic acid)

Vitamin C is a water-soluble vitamin. It plays an important role in the function of the immune system during and after exercise, energy production, and the nervous system. It also helps to maintain the health of the skin, blood vessels, bone and cartilage, increase the absorption of non-haem iron, reduce tiredness and fatigue, maintain normal psychological function, and is a potent antioxidant.

Vitamin D

Vitamin D is a fat-soluble vitamin essential for the regulation of calcium and phosphorus within the body, and plays an important role in maintaining the structure of bone and teeth and normal immune function. Some groups in the UK are particularly vulnerable to vitamin D deficiency, such as those with dark skin, those who spend little time outdoors and those who habitually cover the skin.

Vitamin K

The term ‘vitamin K’ refers to a group of fat-soluble vitamins that play a role in blood clotting, the maintenance of healthy bone, and the regulation of blood calcium levels.

Vitamin E

Vitamin E is a group of eight fat-soluble compounds that acts as an antioxidant, helping to protect the body from oxidative stress. It also supports the immune system, aids the production of red blood cells and helps to maintain healthy skin and eyes.

Vitamin B1 (Thiamine)

Vitamin B1 is a water-soluble vitamin that plays an important role in energy production, the function of the nervous system, skeletal muscle and the heart, and cell growth. It also contributes to normal psychological function.

Vitamin B2 (Riboflavin)

Vitamin B2 is a water-soluble vitamin. It plays an important role in energy production, fat metabolism, the transport and metabolism of iron in the body, the maintenance of normal red blood cells, the protection of cells from oxidative damage, and the healthy function of the skin, eyes and nervous system. It also helps to reduce tiredness and fatigue.

Vitamin B3 (Niacin)

Vitamin B3 is a water-soluble vitamin involved in energy production. It is also needed for the healthy function of the skin and nervous system, and contributes to normal psychological function and the reduction of tiredness and fatigue.

Vitamin B5 (Pantothenic Acid)

Vitamin B5 is a water-soluble vitamin. It plays an essential role in energy production and the synthesis and metabolism of fatty acids, steroid hormones, vitamin D and certain neurotransmitters. It also aids mental performance and the reduction of tiredness and fatigue.

Vitamin B6 (Pyridoxine)

Vitamin B6 is a water-soluble vitamin that plays an important role in energy production, the immune system, the metabolism of protein and glycogen, regulation of hormonal activity, function of the nervous system, formation of red blood cells and the metabolism and transport of iron. It also contributes to normal psychological function, the reduction of tiredness and fatigue, and normal homocysteine levels.

Vitamin B9 (Folate)

Folate is a naturally occurring water-soluble B vitamin. It functions together with vitamin B12 to form healthy red blood cells and plays a role in normal cell division and growth, the structure of the nervous system, the function of the immune system and maintenance of normal blood homocysteine levels. It also contributes to amino acid synthesis, psychological function and a reduction in tiredness and fatigue.

Vitamin B12 (Cyanocobalamin)

Vitamin B12 is a water-soluble vitamin. It is required for the normal function of the nervous and immune systems, energy production, the formation of red blood cells, the metabolism of folate, bone health, DNA synthesis, and fatty acid and amino acid metabolism. It also contributes to psychological function and a reduction in tiredness and fatigue.

Together with folate and vitamin B6, vitamin B12 is required for maintenance of normal blood homocysteine levels

Biotin (Vitamin H or Vitamin B7)

Biotin is a water-soluble vitamin. It plays an important role in the health of the skin, hair, eyes, liver and the nervous system. It is also involved in energy production and contributes to normal psychological function.

Calcium

Calcium is the most abundant mineral in the body and plays a role in many important processes including the development and maintenance of healthy bones and teeth, muscle contraction, blood clotting, energy production, and the function of the nervous and digestive systems.

Phosphorus

Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the development of strong teeth and bones. It is also involved in the function of the nervous and cardiovascular systems, energy production, the growth, maintenance and repair of tissue and cells, and protein synthesis.

Magnesium

Magnesium is an essential mineral found in all human tissues, especially bone. It plays an important role in the replication of DNA, the secretion of parathyroid hormone, which controls bone calcium levels, the function of muscle tissue and the nervous system, and energy production. It also contributes to protein synthesis, electrolyte balance, psychological function and the reduction of tiredness and fatigue.

Iodine

Iodine is a mineral that plays an important role in the function of the thyroid gland and the production of thyroid hormones, which are vital regulators of metabolic rate and of physical and mental development. It also contributes to the function of the immune system, energy production, normal cognition and neurological function, and the maintenance of skin.

Selenium

Selenium is an essential mineral that plays an important role in metabolism, thyroid and reproductive function and the immune system. It is also a component of some of the important antioxidant enzymes (e.g. glutathione peroxidase), which help to protect the body against oxidative stress, and contributes to the maintenance of healthy hair and nails.

Zinc

Zinc is a mineral that plays an important role in cell growth and division, energy production, immune function, DNA and protein synthesis, cognition, fertility and reproduction, the maintenance of normal testosterone levels, bones, hair, nails and vision, and vitamin A metabolism. It also contributes to growth and tissue repair, and the protection of cells from oxidative stress.

Copper

Copper is the third most abundant dietary trace metal after iron and zinc. It plays an important role in a number of functions, including the production of blood cells, regulation of heart rate and blood pressure, absorption of iron, prevention of inflammation of the prostate, the development and maintenance of bone, connective tissue, and organs such as the brain and heart. It also contributes to the function of the immune and nervous systems, energy production, iron transport, and the protection of cells from oxidative stress.

Manganese

Manganese is a mineral that plays an important role in bone formation, energy metabolism, the reduction of inflammation, regulation of blood sugar, and thyroid function.  It is also a constituent of an antioxidant enzyme, which helps to prevent oxidative stress.

Chromium

Chromium is a mineral that plays a role in carbohydrate and fat metabolism. It also promotes the action of insulin, the hormone which controls glucose levels in the blood. Individuals with adequate dietary chromium have improved control over blood glucose and a better blood lipids profile.

Molybdenum

Molybdenum is a mineral. It plays a role in the formation and activation of some of the essential enzymes that drive chemical reactions in the body, including the repair and formation of genetic material. It also contributes to normal amino acid metabolism.