Why Vitamins and Minerals Are Essential for Your Health

When we think about nutrition, most of us focus on calories, carbs, protein, and fat. But what about the small, invisible nutrients that keep everything ticking? Vitamins and minerals may only be needed in tiny amounts, but their impact is massive.

Vitamin Deficiency Symptoms Explained: Tiredness, Brain Fog & More

They support your immune system, help your body create energy, repair cells, and even protect your mood. A lack of just one can lead to tiredness, low mood, weak immunity, poor eyesight, or even increase your risk of disease.

And here’s something important: how you feel day-to-day—whether it’s fatigue, brain fog, or constant colds—can sometimes be linked to a simple vitamin or mineral deficiency.

Could Your Symptoms Be a Vitamin Deficiency?

It’s so easy to brush off symptoms as “just life.” How many times have you thought…

• “I’ve got another headache—better grab some painkillers.”

• “I’m so tired all the time, maybe it’s just menopause.”

• “My brain fog must be stress.”

  
  

But here’s the thing: sometimes these issues aren’t caused by age, hormones, or bad luck—they can be linked to something as simple as a vitamin or mineral deficiency.

👉 Constant tiredness could be low iron.

👉 Brain fog might point to Vitamin B12.

👉 Mood swings and low energy could be a lack of Vitamin D.

👉 Poor concentration or irritability might be linked to Magnesium.

We often reach for a pill to cover up the symptom, when what our body could really need is a nutrient. That’s why understanding vitamins and minerals is so powerful—it helps you get to the root cause rather than just masking the problem.

Fat-Soluble vs Water-Soluble Vitamins

Not all vitamins act the same in your body:

• Fat-soluble vitamins (A, D, E, K): These are stored in your body’s fat and liver for later use.

• Water-soluble vitamins (B group and Vitamin C): These aren’t stored; your body flushes out the excess. That’s why you need them daily.

💡 Example: Calcium needs Vitamin D to be properly absorbed. Without enough Vitamin D, your bones won’t get the calcium they need—no matter how much milk you drink.

Macrominerals vs Trace Minerals

Your body needs minerals in different amounts:

• Macrominerals (needed in larger amounts): Calcium, magnesium, phosphorus, sodium, potassium.

• Trace minerals (needed in smaller amounts, but still essential): Iron, zinc, selenium, copper, and more.

Think of macrominerals as the building blocks and trace minerals as the fine-tuners of your health.

Essential Vitamins & Minerals: Symptoms, Benefits, and Food Sources

Here’s a breakdown of the most important vitamins and minerals, what happens if you’re deficient, and where to find them in food.

Vitamin A

• Deficiency: Poor vision, dry skin, frequent infections.

• Benefits: Supports eyesight, skin health, immune system.

• Food sources: Sweet potatoes, carrots, spinach, milk, eggs.

• Tip: Needs healthy fat to be absorbed.

  
  

Vitamin B6

• Deficiency: Irritability, depression, anaemia.

• Benefits: Helps your body make mood-regulating neurotransmitters.

• Food sources: Bananas, chickpeas, salmon, chicken, potatoes.

Vitamin B12

• Deficiency: Fatigue, memory problems, tingling in hands/feet.

• Benefits: Makes red blood cells, boosts energy, supports nerves.

• Food sources: Fish, dairy, eggs, fortified cereals.

• Tip: Vegans usually need a supplement.

Folate (Vitamin B9)

• Deficiency: Fatigue, headaches, anaemia.

• Benefits: Vital for DNA production, cell growth, and pregnancy health.

• Food sources: Leafy greens, beans, citrus fruits, fortified grains.

Vitamin C

• Deficiency: Tiredness, poor wound healing, frequent illness.

• Benefits: Boosts immunity, forms collagen, aids iron absorption.

• Food sources: Berries, oranges, peppers, spinach, broccoli.

• Extra note: Vitamin C is also a powerful antioxidant—helping protect your cells from damage.

Vitamin D

• Deficiency: Low mood, weak bones, fatigue.

• Benefits: Helps absorb calcium, supports immunity, strengthens bones.

• Food sources: Oily fish, eggs, fortified foods—and sunlight.

• Tip: Most people in the UK need extra Vitamin D in winter.

Vitamin E

• Deficiency: Muscle weakness, nerve issues, vision problems.

• Benefits: Protects cells, supports skin and immunity.

• Food sources: Nuts, seeds, spinach, vegetable oils.

• Extra note: Vitamin E is also a key antioxidant.

Vitamin K

• Deficiency: Easy bruising, bleeding gums, poor bone health.

• Benefits: Helps blood clot, strengthens bones.

• Food sources: Leafy greens, broccoli, fermented foods.

Calcium (Macromineral)

• Deficiency: Weak bones, brittle nails, osteoporosis risk.

• Benefits: Strong bones and teeth, nerve and muscle function.

• Food sources: Dairy, fortified plant milks, leafy greens, almonds.

• Tip: Needs Vitamin D for absorption.

Magnesium (Macromineral)

• Deficiency: Muscle cramps, poor sleep, fatigue.

• Benefits: Regulates nerves, supports energy and sleep.

• Food sources: Nuts, seeds, whole grains, leafy greens.

Phosphorus (Macromineral)

• Deficiency: Muscle weakness, fatigue, bone pain.

• Benefits: Works with calcium to build bones and teeth, supports energy.

• Food sources: Dairy, meat, fish, nuts, beans.

Sodium (Macromineral)

• Deficiency (rare): Confusion, muscle cramps.

• Benefits: Maintains fluid balance and nerve function.

• Food sources: Salt, processed foods.

• Note: Most people get too much.

Potassium

• Deficiency: Cramps, fatigue, irregular heartbeat.

• Benefits: Balances fluids, supports heart and muscles.

• Food sources: Bananas, avocados, beans, spinach, potatoes.

Iron (Trace mineral)

• Deficiency: Tiredness, pale skin, shortness of breath.

• Benefits: Carries oxygen in your blood.

• Food sources: Red meat, beans, spinach, fortified cereals.

• Tip: Pair with Vitamin C for better absorption.

Zinc (Trace mineral)

• Deficiency: Hair loss, poor immunity, slow healing.

• Benefits: Supports immunity, fertility, and wound healing.

• Food sources: Meat, shellfish, seeds, whole grains.

Selenium (Trace mineral)

• Deficiency: Fatigue, thyroid issues, weak immunity.

• Benefits: Protects against cell damage, supports thyroid health.

• Food sources: Brazil nuts, fish, eggs, seeds.

• Note: Also acts as a natural antioxidant.

Copper (Trace mineral)

• Deficiency: Anaemia, weak bones, poor immunity.

• Benefits: Helps form red blood cells and supports nerves.

• Food sources: Shellfish, nuts, seeds, whole grains, dark chocolate.

Why Children Need Vitamins

For children, vitamins and minerals aren’t just “nice to have.” They’re crucial for growth, bone development, brain function, and immunity. Without enough, children may struggle with learning, energy levels, or overall development.

Different Needs for Men and Women

• Women need more:

  • Iron (due to monthly blood loss)

  • Calcium (to protect bone health later in life)

  • Folate (especially during pregnancy)

• Men need more:

  • Selenium (supports sperm health and immunity)

  • Zinc (supports testosterone and fertility)

  • Lycopene (a plant nutrient for prostate health, found in tomatoes)

The Role of Antioxidants

Some vitamins and minerals also act as antioxidants—helping to protect your cells from free radical damage. This protection is important for slowing down ageing, reducing inflammation, and lowering the risk of chronic disease.

The Bottom Line

A broad, balanced diet rich in colourful fruit and vegetables, whole grains, lean protein, nuts, and seeds will usually cover your vitamin and mineral needs. Supplements can help in certain cases, but food should always come first.

Remember: sometimes the way you feel isn’t just “getting older” or “being tired”—it might be your body’s way of asking for better nutrition.