There is no one standardized definition that distinguishes multivitamins from multiminerals. However, borrowing the NIH’s definitions, a vitamin is nutrient that the body needs in small amounts to function and maintain health whereas a mineral is a type of substance naturally found on the Earth that is also necessary in small amounts for the maintenance of human health.
Many people obtain all of the vitamins and minerals they need from their diet and lifestyle alone. However, some people need additional supplementation and that need can be met by taking daily multivitamin/multimineral products.
However, multivitamin/multimineral products tend to have long lists of components and each component’s intended purpose can be hard to align and understand. The list provided here aims to outline the most common multivitamin/multimineral components and provide a one-paragraph overview of their intended purposes.
DISCLAIMER – this article is not suggesting the guaranteed safety or efficacy of these vitamins/minerals. Rather, this article provides a simple overview of each multivitamin/multimineral component’s proposed use. Additionally, it is important to communicate directly with a pharmacist or other healthcare professional to evaluate if a multivitamin/multimineral product may be appropriate to take.
Vitamin A
One of the four fat-soluble vitamins that can be stored in the body’s fatty tissue, vitamin A is most noted for its vision, immune system, and reproduction-system targeted effects. There are two different types of vitamin A (preformed vitamin A and provitamin A). Concentrations of preformed vitamin A are highest in liver, fish oils, milk, and eggs. Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils.
Vitamin B1 (Thiamine)
Vitamin B1 is a water-soluble vitamin. All of the letter vitamins, aside from vitamins A, D, E, and K, are water-soluble vitamins and are more easily excreted from the body than fat-soluble vitamins. A primary function of vitamin B1 is to help convert ingested foods into energy to help cells function optimally. Vitamin B1 is commonly found in whole grains, certain meats, and legumes.
Vitamin B2 (Riboflavin)
Vitamin B2 has a similar function to vitamin B1 as it is noted to be important for the development and function of cells in the body. Vitamin B2 can be found in eggs, lean meats, green vegetables, and fortified grain products.
Vitamin B3 (Niacin)
Vitamin B3 also has a similar function to vitamin B1 and vitamin B2, but it also can be used for cholesterol-lowering effects in certain patients. However, the decision to use vitamin B3 for the purpose of lowering cholesterol should only be decided by a healthcare professional. Vitamin B3 can be found in many different meats, legumes, and enriched or fortified foods.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 similarly helps convert food into an energy source, but it is also noted to have a use in producing and breaking down certain types of fats. Vitamin B5 can be found in a variety of meats, eggs, dairy products, vegetables, whole grains, and legumes.
Vitamin B6 (Pyridoxine)
Vitamin B6’s function is distinct from its vitamin B counterparts previously described. Vitamin B6 is involved in many metabolism-based enzyme reactions, it is important for brain development during pregnancy, and it has proposed immune system functions. Poultry, fish, organ meats, starchy vegetables, and non-citrus fruits are examples of foods that serve as major sources of vitamin B6.
Vitamin B7 (Biotin)
Vitamin B7 works to help convert foods (namely carbohydrates, fats, and proteins) into a source of energy for the body to utilize. Vitamin B7 is commonly promoted for its effects on hair/skin/nail health as skin rashes, hair loss, and brittle nails are a sign of biotin deficiency, but these claims are supported only by a small number of studies. Vitamin B7 can be found in many meats, seeds, nuts, and certain vegetables.
Vitamin B9 (Folate/Folic Acid)
Vitamin B9 is a component of constructing the body’s genetic materials and it is involved in the cell division process. Having an adequate amount of B9 intake is especially important for pregnant individuals as a lack of vitamin B9 may lead to neural tube defects in babies. It can be found in beef liver, certain vegetables, fruits, nuets, and enriched/fortified grain products.
Vitamin B12 (Cobalamin)
Vitamin B12 is a component of constructing the body’s genetic materials and it is noted to be involved in the overall health of nerve and blood cells. Specifically, vitamin B12 can help to prevent a certain blood condition called megaloblastic anemia. Vitamin B12 is found naturally in a wide variety of animal-derived foods and can be added to some fortified foods.
Vitamin C (Ascorbic Acid)
Vitamin C acts as an antioxidant to help protect against free radical-induced cellular damage. Free radicals can be formed via environmental exposure to various harms (cigarette smoke, air pollution, UV exposure from the sun, etc) and can also form when the body is converting food into energy. Vitamin C also is noted to have effects on collagen (a protein that aids in wound healing) and on the immune system. Vitamin C is commonly touted as an immune boosting substance, but its effects in that setting has mixed data in scientific literature. Vitamin C is commonly found in citrus fruits and certain other fruits and vegetables such as broccoli, tomatoes, and strawberries.
Vitamin D
Vitamin D, the second of the four fat-soluble vitamins, is a nutrient that is one part of helping to maintain healthy, strong bones; calcium is an essential component of bones and vitamin D helps enable the body to absorb calcium. However, vitamin D also is involved in muscle and nerve-related processes. Vitamin D can be found in fatty fish, beef liver, fortified milk, etc.
Vitamin E
Vitamin E, the third of the four fat-soluble vitamins, also acts as an antioxidant to help protect against free radical-induced cellular damage. It also is noted to have certain immune system functions and it has an anti-clotting effect in the bloodstream. Vitamin E can be commonly found in vegetable oils, nuts, and green vegetables.
Vitamin K
Vitamin K, the last of the four fat-soluble vitamins, has primary functions related to blood clotting and helping to maintain healthy bones. Patients taking warfarin, a common blood-thinning medication, need to closely monitor their vitamin K intake as vitamin K counteracts the effects of warfarin. Vitamin K is most commonly found in green leafy vegetables, soybeans, certain fruits, and certain meats.
Calcium
The first mineral discussed on this list, calcium has a variety of functions. Like previously mentioned, calcium plays a central role in helping to maintain bone health. However, calcium also has important roles in muscle and nerve function, blood vessel health, and hormonal/enzymatic processes. Calcium is found in many dairy products, fish, and fortified grains.
Chromium
Chromium is a mineral that humans need in trace amounts, but the specific functions and amounts needed are not well-defined in scientific literature. However, chromium is thought to help enhance the action of insulin which helps with blood glucose control. Meat and whole-grain products are thought to be relatively good sources of chromium.
Copper
Copper is a mineral that is involved in energy production, iron metabolism, forming new connective tissues, and it also is noted to have certain nervous and immune system functions. Copper can be found in a variety of foods such as beef liver, shellfish, nuts, whole-grain products, potatoes, etc.
Iodine
Iodine is a mineral that is needed by the body to produce thyroid hormones. Thyroid hormones circulate in the bloodstream and affect brain development, metabolism, weight, breathing, heart rate, blood pressure, body temperature, nervous system functions, muscle strength, menstrual cycles, and cholesterol levels. Iodine can be found in certain fish, dairy products, and iodized salt.
Iron
Iron is a mineral needed by the body primarily for the production of hemoglobin. Hemoglobin is an essential protein inside of red blood cells that carries oxygen from the lungs to the rest of the body. Iron is also involved in the creation of certain hormones. Iron can be found in lean meat, seafood, poultry, white beans, nuts, and iron-fortified foods.
Lutein
Lutein is a type of vitamin that is related to vitamin A (previously discussed). Lutein is mostly touted for its eye effects and it is noted to be possibly effective for helping to reduce the risk of developing certain eye-related conditions, such as age-related macular degeneration (AMD) and cataracts. Lutein can be found in egg yolks, broccoli, spinach, kale, corn, grapes, etc.
Lycopene
Lycopene is a substance that gives fruits and vegetables a reddish color; it can be found in tomatoes, watermelons, red oranges, pink grapefruits, apricots, and guavas. Lycopene is found in certain multivitamins and it has potential uses for blood pressure and high cholesterol, but there is limited evidence to support these uses.
Magnesium
Magnesium is a nutrient that helps to regulate muscle and nerve function, blood sugar levels, blood pressure, and it is involved in the process of forming proteins, bones, and DNA. Magnesium can be found in legumes, whole grains, green leafy vegetables, certain dairy products, etc.
Manganese
Manganese is a mineral that is used to help produce energy and it also helps to protect cells from free radical-induced cellular damage. Manganese is also involved in maintaining bone health, blood clotting functionalities, and it has certain reproductive system effects. Manganese is present in a wide variety of foods such as whole grains, clams, oysters, nuts, soybeans, rice, green leafy vegetables, coffee, tea, and many spices.
Phosphorus
Phosphorus is a mineral that is inside of all cells in the body and it is needed to make energy so cells can function. Phosphorus is in foods such as dairy products, meats and poultry, fish, eggs, nuts, legumes, vegetables, and grains..
Potassium
Potassium is a mineral that is needed by the body for a variety of essential functions, such as proper heart function, muscle contraction, kidney function, and nerve transmission. Potassium can be found in a wide variety of fruits and vegetables, meats, poultry, fish, and dairy products.
Selenium
Selenium is a mineral that plays roles in reproduction, thyroid hormone breakdown, DNA synthesis, and it also has antioxidant effects to help protect against free radical-induced cellular damage. Brazil nuts, seafoods, and organ meats are the richest sources of selenium.
Zinc
Zinc is a mineral that is centrally involved in numerous aspects of cellular metabolism and it also has functions related to the immune system, protein synthesis, wound healing, and cell division. Adequate zinc levels during pregnancy, childhood, and adolescence are important for the development of a proper sense of taste and smell. Oysters contain more zinc per serving than any other food, but red meat and poultry are also primary zinc sources.
References:
- Yetley EA. Multivitamin and multimineral dietary supplements: definitions, characterization, bioavailability, and drug interactions. The American Journal of Clinical Nutrition, Volume 85, Issue 1, January 2007, Pages 269S–276S, https://doi.org/10.1093/ajcn/85.1.269S.
- Multivitamin/Mineral Supplements – Fact Sheet for Consumers. NIH Office of Dietary Supplements. Accessed 24 August 2020. Last updated 22 November 2019.
About The Author
