Vitamins & Minerals Guide

Vitamins & Minerals Guide

Vitamins and minerals are essential compounds because they play countless roles in the body. Every day, our body metabolisms these nutrients to make tissue (skin, muscle, bone), cells, enzymes, antibodies to ensure millions of nerve transmissions and metabolize substrates from the diet.

Vitamins and minerals are essential micronutrients for life. ” Micro” because we need it in minute quantities.

As a rule, minerals are readily available in food and retain their chemical structure even after harvesting, transport and cooking.

This is not the case with vitamins, which are easily damaged and increasingly reduced in food levels.

To avoid deficiencies that can cause metabolic disorders and endanger health, it is recommended to supplement, all year round, with multivitamin complexes. But be careful to respect the doses and avoid interactions between these compounds, which are incredibly fragile.



There are two categories of vitamins: water-soluble vitamins and fat-soluble vitamins.


Water-soluble vitamins

They are found in the liquid part of the food we eat; they circulate quickly in the body and are transported by blood. They are not stored in the body: the kidneys regulate the number of water-soluble vitamins that circulate and excrete what the body does not use immediately. It is, therefore, appropriate to provide these vitamins daily.

Water-soluble vitamins include vitamin C and vitamins of group B:

  • Thiamine (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Pyridoxine (B6)
  • Biotin (B8)
  • Folic acid (B9)
  • Cobalamin (B12)


Their role

Water-soluble vitamins are essential for energy metabolism (production and use of energy) to make proteins, cells and collagen.


Fat-soluble vitamins

Unlike water-soluble vitamins that enter and circulate quickly, fat-soluble vitamins enter the body through the intestines and lymphatic system. They are present in the fats of the foods we consume. The body can store them in the liver and fats, so there is no need to consume them every day.

Fat-soluble vitamins are:

  • Vitamin A
  • Vitamin E
  • Vitamin D
  • Vitamin K


Their role

These vitamins strengthen and protect the eyes, intestines, lungs, skin and nervous system. They are also involved in:

  • Bone formation and protection
  • The vision
  • Protection of the body



The need for minerals is excellent,, and we can store large quantities of them. The primary role of minerals is to maintain the body’s water balance.

Sodium, chloride and potassium are thus called “electrolytes” because they are responsible for managing water in the body.

Calcium, phosphorus and magnesium are essential for bone health.

Onn the other hand,the suffers intervenes in the structure of the proteins that make up the hair, the ski,n and the nails.


Trace elements

Trace elements, or trace elements, are minerals present in minute quantities in the body and are essential. There are copper, chromium, fluorine, iodine, iron, manganese, molybdenum, zinc and selenium. Trace elements are involved in the transport of oxygen in the blood or the reinforcement of the immune system.


Why do we have to supplement ourselves with vitamins and minerals?

These micronutrients are all present in our diet, provided that it is balanced from organic or family crops and that the products are consumed immediately after they are harvested or slaughtered. This is rarely the case. Most vitamins are not resistant to modes of transport and storage, which makes supplementation necessary to stay fit and healthy.


Athletes: higher needs for vitamins and minerals

Recommended daily allowances are calculated according to the academic needs of a person of average age, height and weight. They should therefore be revalued for the elderly as well as athletes and athletes.

Athletes who train frequently have, ,higher energy needs that require a recalculation of the intakes of vitamins of group B, essential for the metabolism of proteins, carbohydrates and fats. Also, they are susceptible to the recovery period between workouts, where the needs for magnesium, calcium, vitamin C and vitamin D are higher. Finally, their frequent and intense workouts subject their bodies to the ravages of free radicals, which can be countered with additional antioxidant intakes. All athletes must supplement themselves with vitamins and minerals throughout the year.