What are the 13 essential vitamins?

Vitamins are divided into two categories: fat-soluble and water-soluble.

The water-soluble group includes: B vitamins (1, 2, 3, 5, 6, 7, 9 and 12) and vitamin C. They present the following characteristics:

• They dissolve in water.
• They are not stored in the organism.
• Excess amounts are excreted through urine.
• They are destroyed when foods are cooked or boiled.

Fat-soluble vitamins include A, D, E and K, and present the following characteristics:

• They dissolve in fat;
• They can be stored in the body;
• When they accumulate, they can cause problems.

What role do vitamins play?

Vitamins play a number of crucial roles in the body. They’re involved in many biological processes, such as vision, energy production, cell growth, bone maintenance, immune function and blood clotting. Your body cannot function properly without proper vitamin intake.

Where are vitamins found?

Vitamins are found mostly in fruits and vegetables, but also in grains, dairy and meat and substitutes. Vitamin-enriched drinks and foods are also available. It is highly recommended to adopt a healthy, balanced diet to get all the vitamins you need. The best advice is to follow Canada’s Food Guide.

The best way to get all the essential vitamins your body needs is to maintain a healthy, balanced diet. The easiest way to do that is to follow Canada’s food guide.

What are the main minerals?

Minerals are essential substances that your body needs to function properly. Unlike vitamins, which are organic compounds, minerals are inorganic elements found in nature and in our food.

Here are the main minerals that are vital to your health:

• Calcium
• Chloride
• Chromium
• Copper
• Iron
• Iodine
• Magnesium
• Manganese
• Phosphate
• Potassium
• Selenium
• Sodium
• Zinc

What role do minerals play?

Like vitamins, minerals are crucial for many essential body functions. These include:

• Thyroid function
• Immune function
• Muscle function
• Red blood cell formation
• Bone maintenance

Are my symptoms due to a vitamin or mineral deficiency?

Vitamin deficiencies are less common in North America, but some people, including individuals with poor diets, can lack certain vitamins or minerals, resulting in a variety of symptoms.

Signs of vitamin and mineral deficiency

Vitamin and mineral deficiencies can cause a range of symptoms:

• Fatigue
• Depressed mood
• Low energy or motivation
• Leg cramps
• Dry skin
• Brittle nails
• Hair loss
• Increased susceptibility to infection
• Etc.

Should I take vitamin and mineral supplements?

If you eat a healthy and varied diet and follow the recommendations of Canada’s Food Guide, you are very likely meeting your vitamin and mineral requirements.

However, in some cases, it may be necessary to add supplements to complete your diet. Fortunately, there is a wide variety of vitamin and mineral formulas available. Some contain only one, while others contain a combination.

What vitamin and mineral supplements should I take?

To choose the right supplement formulation, you need to consider several factors, including your specific vitamin and mineral requirements, your age and gender, and your lifestyle. If you’re thinking about taking a vitamin and/or mineral supplement, here are a few tips:

• Ask your pharmacist to help you determine your specific vitamin and mineral needs.
• Tell your pharmacist if you’re taking any medications, as they may interact with certain vitamins or minerals.
• Take your supplement every day at the dose recommended by your pharmacist or as indicated on the product.
• Take it with food, unless you’re instructed otherwise.
• Don’t rely on supplements to compensate for a poor diet.