Essential vitamins and minerals
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Essential Vitamins and Minerals: Key Roles and Health Implications
Introduction to Essential Vitamins and Minerals
Vitamins and minerals are crucial micronutrients required in small amounts to support various physiological functions essential for maintaining health and promoting growth. These nutrients are involved in numerous metabolic pathways, including energy production, DNA synthesis, oxygen transport, and neuronal functions, which are vital for both brain and muscular activities1 2.
Roles in Energy, Fatigue, and Cognition
B Vitamins and Cognitive Function
B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B8 (biotin), B9 (folate), and B12 (cobalamin), play significant roles in energy-yielding metabolism and neuronal functions. These vitamins are essential for cognitive processes and psychological health, helping to mitigate mental and physical fatigue1.
Vitamin C and Iron in Oxygen Transport
Vitamin C is crucial for the synthesis of collagen and the absorption of iron, which is necessary for oxygen transport in the blood. Adequate levels of these nutrients are essential to prevent fatigue and support overall energy levels1 4.
Magnesium and Zinc in Metabolic Functions
Magnesium and zinc are involved in numerous enzymatic reactions that regulate metabolic processes. Magnesium is particularly important for muscle function and energy production, while zinc supports immune function and DNA synthesis1 4.
Health Benefits and Deficiency Diseases
Immune-Boosting Functions
Vitamins and minerals act as immunomodulators, enhancing the body's immune response and protecting against pathogenic organisms. Deficiencies in these micronutrients can lead to weakened immune function and increased susceptibility to infections8.
Prevention of Chronic Diseases
Adequate intake of vitamins and minerals is associated with the prevention of various chronic diseases. For instance, vitamin D and calcium are critical for bone health, preventing conditions like osteoporosis. Similarly, antioxidants such as vitamins A, C, and E help protect against oxidative stress and related diseases6 7.
Recommended Intake and Dietary Sources
Daily Requirements and Sources
The recommended daily intake of vitamins and minerals varies based on age, sex, and health status. Common dietary sources include fruits, vegetables, whole grains, dairy products, and lean proteins. For example, vitamin C is abundant in citrus fruits, while leafy greens are rich in folate and iron2 5.
Supplementation and Safety
While dietary intake is the preferred method to obtain these nutrients, supplementation can be necessary in cases of deficiency. However, it is important to adhere to recommended dosages to avoid adverse effects from excessive intake. The concept of tolerable upper intake levels (ULs) helps manage the risks associated with overconsumption3 9.
Conclusion
Vitamins and minerals are indispensable for maintaining health and preventing disease. Their roles in energy production, cognitive function, immune support, and chronic disease prevention underscore the importance of adequate intake through a balanced diet or supplementation when necessary. Ensuring sufficient levels of these micronutrients is essential for optimal physiological function and overall well-being.
Sources and full results
Most relevant research papers on this topic
Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence
B vitamins, vitamin C, iron, magnesium, and zinc play crucial roles in cognitive and psychological processes, and their deficiency can lead to fatigue and mental symptoms.
Literature Review
Very Rigorous Journal
Highly CitedVitamins and minerals
This chapter explains the properties, biological importance, and loss of vitamins, as well as the benefits and concerns of vitamin supplementation, and provides recommendations for daily intake of 14 essential minerals.
Highly CitedGuidance for establishing and applying tolerable upper intake levels for vitamins and essential minerals
This updated guidance from EFSA provides a framework for establishing tolerable upper intake levels for vitamins and essential minerals, supporting policy-makers in managing excess nutrient intake risks.
Health Benefits of Micronutrients (Vitamins and Minerals) and their Associated Deficiency Diseases: A Systematic Review
Micronutrients (vitamins and minerals) are essential for maintaining health and preventing deficiency diseases, but their intake should be balanced with other essential nutrients.
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Rigorous JournalHighly CitedDietary Micronutrient and Mineral Intake in the Mediterranean Healthy Eating, Ageing, and Lifestyle (MEAL) Study
A significant percentage of the population could benefit from awareness campaigns to address micronutrient deficiency or excessive consumption, potentially affecting their health.
Observational StudyVitamin D, Essential Minerals, and Toxic Elements: Exploring Interactions between Nutrients and Toxicants in Clinical Medicine
Adequate vitamin D and essential minerals intake together can optimize biological function and prevent illness, while excessive vitamin D may facilitate toxic element absorption.
Literature ReviewHighly CitedExploring the Immune-Boosting Functions of Vitamins and Minerals as Nutritional Food Bioactive Compounds: A Comprehensive Review
Vitamins and minerals boost the immune system, preventing immune evasion by pathogenic organisms and aiding in preventative strategies against immune invasions and autoimmune disorders.
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