Vitamins and minerals are vital nutrients that support various bodily functions, ensuring overall health and well-being. They are categorised into water-soluble, fat-soluble, macrominerals, and trace minerals, each with distinct functions and recommended dietary allowances (RDA). Understanding the role of these nutrients and ensuring adequate intake is key to maintaining optimal health.
Vitamins and Minerals
Understanding the crucial role of vitamins and minerals is key to optimising your health. Here’s a brief overview of some vital nutrients, their functions, primary food sources, and recommended daily allowances (RDAs) for adults:
Water-Soluble Vitamins
These are soluble in water and are easily excreted through urine. This means that they are not stored in the body and must be replenished daily. These vitamins include:
| Vitamin | Function | Food Sources | RDA (Adults) |
| Vitamin C | Antioxidant, immune support | Citrus fruits, berries | 75-90 mg |
| Vitamin B1 | Energy metabolism, nerve function | Whole grains, nuts | 1.1-1.2 mg |
| Vitamin B2 | Energy production, skin health | Dairy products, leafy greens | 1.1-1.3 mg |
| Vitamin B3 | Energy metabolism, cholesterol control | Meat, fish, legumes | 14-16 mg |
| Vitamin B5 | Nutrient metabolism, hormone support | Avocado, sweet potatoes | 5 mg |
| Vitamin B6 | Neurotransmitter function, immune support | Chickpeas, bananas | 1.3-1.7 mg |
| Vitamin B7 | Energy metabolism, healthy hair/nails | Egg yolks, nuts | 30 mcg |
| Vitamin B9 | DNA synthesis, red blood cell formation | Leafy greens, citrus fruits | 400-600 mcg |
| Vitamin B12 | Nerve function, DNA synthesis | Meat, dairy, fortified plant milk | 2.4 mcg |
Fat-Soluble Vitamins
Absorbed and stored in the body’s fat tissues and liver. They require dietary fats for absorption. These vitamins include:
| Vitamin | Function | Food Sources | RDA (Adults) |
| Vitamin A | Vision support, immune health | Carrots, sweet potatoes | 700-900 mcg |
| Vitamin D | Calcium absorption, bone health | Fatty fish, fortified dairy | 15-20 mcg |
| Vitamin E | Antioxidant, cell protection | Nuts, vegetable oils | 15 mg |
| Vitamin K | Blood clotting, bone health | Kale, spinach | 90-120 mcg |
Macrominerals
Essential minerals the body requires in relatively large amounts. These minerals include:
| Mineral | Function | Food Sources | RDA (Adults) |
| Calcium | Bone and teeth health, muscle function | Dairy products, leafy greens | 1000-1300 mg |
| Magnesium | Energy production, muscle/nerve function | Whole grains, leafy greens | 310-420 mg |
| Potassium | Fluid balance, heart function | Potatoes, bananas | 2600-3400 mg |
| Phosphorus | Bone/teeth health, energy production | Meat, dairy, whole grains | 700-1250 mg |
| Sodium | Fluid balance, nerve transmission | Table salt, processed foods | 2300-2400 mg |
Trace Minerals
The body requires trace minerals in smaller amounts. Still, they are equally important for various physiological processes. These minerals include:
| Mineral | Function | Food Sources | RDA (Adults) |
| Iron | Oxygen transport, energy metabolism | Red meat, beans, spinach | 8-18 mg |
| Zinc | Immune support, protein synthesis | Shellfish, legumes | 8-11 mg |
| Copper | Connective tissue support, iron transport | Nuts, seeds, organ meats | 900 mcg |
| Manganese | Bone health, antioxidant support | Whole grains, nuts | 1.8-2.3 mg |
| Selenium | Antioxidant support, thyroid function | Brazil nuts, fish, eggs | 55 mcg |
| Iodine | Thyroid function, metabolism support | Seafood, iodised salt | 150 mcg |
| Chromium | Glucose metabolism, insulin sensitivity | Broccoli, potatoes | 20-35 mcg |
| Molybdenum | Enzyme function, detoxification | Legumes, whole grains | 45 mcg |
Importance in Weight Management, Lifestyle, and Performance:
- Weight Management. Micronutrients regulate metabolism, energy production, and nutrient absorption. Adequate levels of vitamins and minerals are necessary to support overall health during weight loss or weight maintenance efforts.
- Lifestyle. Micronutrients support various bodily functions, including immune health, skin integrity, and cognitive function. A well-balanced diet rich in vitamins and minerals can enhance your overall well-being and support a healthy lifestyle.
- Performance. For athletes and individuals engaged in physical activity, micronutrients are vital for optimal performance. Proper intake of vitamins and minerals aids in muscle recovery, energy production and overall physical endurance.
Incorporating diverse nutrient-dense foods, such as colourful fruits, vegetables, whole grains, lean proteins and healthy fats, can help you obtain an ample supply of essential micronutrients. If you have specific dietary requirements or health concerns, consider consulting with a registered dietitian or nutritionist. They will tailor a personalised micronutrient-rich diet that aligns with your weight management, lifestyle and performance goals.
Micro-nutrition Supplementation:
All daily micronutrient requirements are extremely important for the proper functioning of your body and optimal health. Additionally, micronutrients are important in optimal performance. Of course, deficiencies can hinder performance.
While a well-balanced diet should cover most of your micronutrient needs, individuals engaged in intense physical activity may be at risk of certain nutrient deficiencies. The most common are Vitamin D, Calcium, Iron, and Vitamin B12. Therefore, supplementation may benefit your progression. Consider consulting with a healthcare professional or registered dietitian to assess your nutrient needs and make informed decisions about multivitamin supplementation.
ZMA:
ZMA is a supplement blend containing zinc, magnesium aspartate and vitamin B6. These critical minerals are often depleted during hard training. Thus, ZMA supplementation is important for maintaining hormone levels and aiding in sleep, essential for recovery.
Also, low testosterone and IGF-1 levels can be common in individuals engaged in intense physical training. Research has shown that ZMA supplementation can significantly increase testosterone and IGF-1 levels, supporting muscle gains and recovery.
Look for products providing 30mg of zinc, 450mg of magnesium, and 10.5mg of vitamin B6. Take ZMA 30-60 minutes before bedtime on an empty stomach (without any food or calcium) to enhance its uptake and utilisation, improving sleep quality for optimal recovery.
Magnesium:
Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. These include energy production and muscle function. High volumes of physical activity can cause magnesium depletion, leading to muscle cramps during and after training. Supplementing with magnesium can assist in reducing cramping and aid in post-exercise muscle relaxation, potentially accelerating recovery. Magnesium supplements are available in various forms, such as tablets, powders and bath salts. Aim for a daily intake of 420 mg for men and 300 mg for women.
