Minerals vs. Vitamins: What’s the Difference?

“Don’t forget to take your vitamins,” and “these foods are packed with tons of minerals” are statements that are heard frequently, but what exactly are vitamins and minerals, and what are their benefits? Many times, people mix up vitamins and minerals, using them as interchangeable words. However, it is important to highlight that these two benefitting substances are not the same. Vitamins and minerals are both very beneficial to one’s body, keeping one healthy and strong, but there are differences in both its chemical structure and the benefits that each provides.

To begin, Nemours Teen Health notes that minerals and vitamins are different in their structure and origin. While minerals are substances that come from soil and water- inorganic substances, vitamins essentially come from animals and plants- organic substances (“Vitamins”). Hence, minerals and vitamins are not the same.

There are two types of vitamins: water-soluble vitamins and fat-soluble vitamins. Fat-soluble vitamins are able to be stored in the body while water-soluble vitamins cannot. Fat-soluble vitamins include vitamins A and D, while water-soluble vitamins include vitamin C and all of the vitamin Bs.

Vitamins play a big role in keeping the body healthy and running every day. It is common for both children and adults to take daily vitamin supplements which boost the immune system and improve bodily functions. Researchers at Harvard’s School of Public Health observed that a lack of vitamins causes deficiencies in bodily functions, and even explains the cause of some mystery diseases (“Vitamins”-HARVARD). Alina Petre, a registered dietitian, and nutritionist lists the eight common and probable signs of vitamin deficiencies. These signs include hair loss, restless leg syndrome, itchy or flaky skin such as dandruff, reduced night vision, mouth ulcers, brittle nails or hair, bleeding gums, and possibly other adverse symptoms. Just like mineral deficiencies, these symptoms do not mean that a person definitely has a vitamin deficiency, but these are common symptoms often exhibited among those who lack vitamins (Petre). Nonetheless, it is important to be aware of one’s body and understand what the body needs in order to function properly.

Minerals are also essential for the body to operate. Well-known minerals include calcium, iron, zinc, potassium, magnesium, and sodium; other minerals that people may be less familiar with are phosphorus, chloride, manganese, chromium, fluoride, selenium, and more. Thus, minerals have a wide variety of health benefits. For example, fluoride which is often inside toothpaste promotes healthy and strong teeth, preventing cavities. Without minerals, your body would deplete its muscle, bone, brain, heart, and hormone functions (“Minerals”). In addition, without minerals, one’s body will have many health problems. Moreover, it is important to understand the side effects of mineral deficiencies. Common symptoms of mineral deficiency vary depending on what mineral is lacking. Shawn Radcliffe wrote a medically reviewed article that shares the most common signs of a mineral deficiency. Radcliffe notes that “constipation, bloating or abdominal pain, decreased immune system, diarrhea, irregular heartbeat, loss of appetite, muscle cramping, nausea and vomiting, numbness or tingling in the extremities, poor concentration, slow social or mental development in children, and weakness or tiredness” are all symptoms of mineral deficiency (Radcliffe). Although these symptoms do show signs of a mineral deficiency, these signs could also indicate a different health problem.

Both vitamins and minerals can be found in regular foods, so it’s not necessary to take supplements. Foods packed with minerals include shellfish, nuts, cocoa, beans, avocados, berries, sardines, dairy products, grains, potatoes, spinach, eggs, and many more (Kubala). All of these foods are beneficial to the body since they provide natural minerals in everyday meals. Foods rich in vitamins include citrus fruits, chickpeas, peanuts, fish, chicken, broccoli, beef, whole grains, milk, eggs, and more (“Vitamins and Minerals”). Therefore, vitamins and minerals are found in everyday meals. Without the right amount of vitamins and minerals, one’s body cannot function properly. Additionally, It is common for people to take supplements; however, with a healthy and balanced diet, one can get a sufficient amount of vitamins and minerals through their daily food.

References

Kubala, Jillian. “16 Foods Rich in Minerals.” Healthline. 15 Jul. 2020. www.healthline.com/nutrition/foods-with-minerals. Accessed 14 Mar. 2023.

Petre, Alina. “8 Common Signs You’re Deficient in Vitamins.” 10 Feb. 2023. www.healthline.com/nutrition/vitamin-deficiency Accessed 14 Mar. 2023.

Radcliffe, Shawn. “Mineral Deficiency.” Healthline. www.healthline.com/health/mineral-deficiency. Accessed 14 Mar. 2023.

“Vitamins and minerals.” NHS Inform. 30 Apr. 2020. www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/vitamins-and-minerals#overview. Accessed 14 Mar. 2023.

“Vitamins and Minerals.” Harvard T.H. Chan School of Public Health. Mar. 2023. www.hsph.harvard.edu/nutritionsource/vitamins/. Accessed 14 Mar. 2023.

“Vitamins and Minerals.” Nemours Teens Health. Jan 2021. kidshealth.org/en/teens/vitamins-minerals.html#:~:text=Vitamins%20are%20organic%20substances%2C%20which,to%20grow%20and%20stay%20healthy. Accessed 14 Mar. 2023.