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Vitamins vs. Minerals: The Essentials Your Body Needs 

Last Update: January 22, 2025

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.


In the world of health and wellness, the terms “vitamins” and “minerals” often pop up in conversations about balanced diets and nutritional supplements. While both play vital roles in maintaining optimal health, they serve distinct purposes in the body. 

If you’ve ever wondered, What is the difference between vitamins and minerals? or What are the essential vitamins your body needs?, this guide will break it all down.

What Are Vitamins?

Vitamins are organic compounds that the body needs in small amounts to function correctly. The term “organic” refers to the fact that these compounds contain carbon. Vitamins are categorized into two groups:

  1. Water-Soluble Vitamins: These include vitamin C and the B-complex vitamins (like B1, B2, B6, B12, and folate). Since they dissolve in water, these vitamins are not stored in the body and must be replenished regularly through diet or supplements.
  2. Fat-Soluble Vitamins: Vitamins A, D, E, and K fall into this category. They dissolve in fat and can be stored in the body’s fatty tissues for later use.

Each vitamin plays a unique role. For example, vitamin C supports the immune system, while vitamin D aids in calcium absorption for bone health. Without adequate vitamins, the body’s ability to perform essential functions may be compromised.

The Essential Vitamins Your Body Needs

Your body requires 13 essential vitamins for optimal function. These include:

  1. Vitamin A: Supports vision, immune function, and reproduction.
    • Sources: Sweet potatoes, carrots, spinach.
  2. Vitamin C: May support immune health and promote skin healing.
    • Sources: Citrus fruits, bell peppers, broccoli.
  3. Vitamin D: Helps the body absorb calcium and maintain bone health.
    • Sources: Sunlight, fortified milk, fatty fish.
  4. Vitamin E: Acts as an antioxidant, protecting cells from damage.
    • Sources: Nuts, seeds, vegetable oils.
  5. Vitamin K: Aids in blood clotting and bone health.
    • Sources: Leafy greens, broccoli, Brussels sprouts.
  6. B-Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): Support energy production, brain function, and red blood cell formation.
    • Sources: Whole grains, eggs, dairy, leafy greens, meat.

Each vitamin plays a specialized role, emphasizing the importance of a varied and balanced diet.

Signs of Vitamin Deficiency 

Some common signs of certain vitamin deficiencies include:

  • Fatigue 
  • Poor wound healing
  • Dry skin 
  • Frequent infections
  • Mouth ulcers
  • Headaches
  • Indigestion 
  • Disturbed vision
  • Depression
  • Muscle weakness

If experiencing these symptoms, consult a healthcare provider.

Source: Encyclopedia Britannica


What Are Minerals?

Minerals, unlike vitamins, are inorganic substances that originate from the earth. They are essential for various physiological processes, from building strong bones to transmitting nerve impulses. Minerals are divided into two main categories:

  1. Macrominerals: These are required in larger amounts and include calcium, magnesium, potassium, sodium, phosphorus, chloride, and sulfur.
  2. Trace Minerals: Needed in smaller amounts, trace minerals include iron, zinc, copper, manganese, iodine, selenium, and fluoride.

For instance, calcium is crucial for bone health, while iron supports oxygen transport in the blood. Minerals are found in various foods, such as leafy greens, nuts, seeds, and whole grains, making a diverse diet essential for meeting your mineral needs.

What Are the Minerals Your Body Needs?

Minerals are equally vital, and here’s a breakdown of some key players:

  1. Calcium: Essential for strong bones and teeth, as well as muscle function.
    • Sources: Dairy products, fortified plant milks, leafy greens.
  2. Iron: Helps transport oxygen throughout the body.
    • Sources: Red meat, lentils, spinach.
  3. Magnesium: Supports muscle and nerve function, as well as energy production.
    • Sources: Nuts, seeds, whole grains, dark chocolate.
  4. Potassium: Regulates fluid balance and supports muscle contractions.
    • Sources: Bananas, sweet potatoes, avocados.
  5. Zinc: Supports the immune system and wound healing.
    • Sources: Shellfish, beans, nuts.
  6. Selenium: Acts as an antioxidant, protecting cells from damage.
    • Sources: Brazil nuts, seafood, whole grains.

These minerals work in synergy with vitamins to ensure your body operates at its best.

Sings of Mineral Deficiency

Some common signs of certain mineral deficiencies include:

  • Muscle cramps
  • Brittle nails
  • Irregular heartbeat
  • Hair loss 
  • Fatigue 
  • Cognitive defects
  • Bleeding gums

If experiencing these symptoms, consult a healthcare provider.

Source: Encyclopedia Britannica


What Is the Difference Between Vitamins and Minerals?

While vitamins and minerals are both essential nutrients, the key difference lies in their chemical composition and how the body processes them:

  • Source: Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and retain their chemical structure.
  • Function: Vitamins often act as coenzymes, aiding in biochemical reactions, while minerals serve as building blocks for tissues and help regulate body processes.
  • Storage: Fat-soluble vitamins can be stored in the body, whereas water-soluble vitamins and most minerals must be consumed regularly.

Both are crucial, but they work in tandem. For example, vitamin D enhances calcium absorption, demonstrating how vitamins and minerals often collaborate to support health.


How to Add More Vitamins and Minerals to Your Diet 

A nutrient-dense diet is the best way to meet your vitamin and mineral needs. Whole foods, such as fruits, vegetables, lean proteins, whole grains, and mono- and polyunsaturated fats fats, provide a rich array of these essential nutrients. Here are some tips:

  • Eat the Rainbow: Consuming a variety of colorful fruits and vegetables ensures a diverse intake of vitamins and minerals.
  • Include Fortified Foods: Some foods, like cereals and plant-based milks, are fortified with vitamins and minerals.
  • Consider Supplements: If you have specific dietary restrictions or health conditions, supplements may help fill gaps. However, always consult a healthcare provider before starting any supplement regimen.

Can You Ingest Too Many Vitamins and Minerals?

Yes, excessive intake of vitamins and minerals, often through supplements, can lead to toxicity. For example, too much vitamin A may cause nausea and dizziness, while excessive iron can damage organs. It’s essential to adhere to recommended daily allowances (RDAs) and consult a healthcare provider for guidance.

The Best Vitamins and Minerals at Thrive Market 

At Thrive Market, we’re committed to helping you meet your health and wellness goals. Our carefully curated selection of high-quality, organic, and sustainably sourced products includes everything from vitamin and mineral supplements to nutrient-rich foods.

wellmade Real Food Organic Women’s Multivitamin: Specially formulated for women’s health, this multivitamin provides B vitamins and vitamin D to support energy and well-being*.

wellmade Real Food Organic Men’s Multivitamin. A balanced formula to help meet men’s nutritional needs, featuring key vitamins and minerals like B vitamins and selenium*. 

Jarrow Formulas Vitamin D3: Provides cholecalciferol, the most bioavailable form of vitamin D. 

Trace Minerals Magnesium Glycinate: A highly bioavailable form of magnesium that aids in muscle relaxation and overall calmness*. 

wellmade Chelated Zinc: This easy-to-absorb supplement provides essential zinc, one of the most abundant trace elements in the human body.

wellmade Real Food Organic Calcium & Magnesium: Made from organic algae, this calcium supplement supports bone health naturally*.  

Garden of Life Raw B-Complex: A blend of B vitamins made from organic fruits and vegetables. 

Ancient Nutrition Multi Collagen Protein: Rich in collagen and infused with vitamin C, this powder supports skin, joint, and gut health*. 

wellmade Selenium: This pure, potent mineral supplement offers everyday immune support*. 

Nordic Naturals Omega-3 Fish Oil: Packed with essential fatty acids, this fish oil helps to support heart, brain, and joint health*.  

*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before changing your diet or healthcare regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

This article is related to:

Minerals, Vitamins

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