Vitamins and Minerals

Vitamins are regulatory and resistance-boosting substances found in natural food sources, helping in cell regeneration and energy production, which the body needs in specific amounts daily. If insufficient, they need to be supplemented externally. However, most vitamins cannot be produced by the human body. Therefore, if the necessary amount for health cannot be obtained through natural food sources, it can be supplemented.

There are 2 types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins are excreted from the body through the excretory system after the required amount is consumed. Therefore, these types of vitamins need to be taken regularly. Fat-soluble vitamins, on the other hand, can be stored more easily in the body. Therefore, water-soluble vitamins need to be consumed more frequently than fat-soluble vitamins.

Like vitamins, minerals are elements the body needs for healthy functioning. Unlike vitamins, minerals are inorganic substances. Since the human body cannot produce minerals, they must be taken through food and/or supplements. They play a role in bone development, the control of body fluids inside and outside the cells, and the conversion of the food we eat into energy.

Vitamins

Vitamin A

Vitamin A, found in many foods, is a type of fat-soluble vitamin. It is important for reproduction, vision, and the immune system. It contributes to the healthy functioning of organs such as the heart, kidneys, and lungs. There are two types of vitamin A. The first type is preformed vitamin A, found in daily foods like meat, fish, and poultry. The second type is vitamin A found in plant-based foods like fruits and vegetables. Vitamin A can be found naturally in foods or added to products like milk and cereals. Additionally, there are supplements containing either multivitamins and minerals or only vitamin A.

Vitamin A deficiency can cause dry eyes, especially in children and pregnant women. On the other hand, high doses of preformed vitamin A taken during pregnancy can cause health problems. The first sign of vitamin A deficiency is night blindness, which results from the failure to synthesize rhodopsin, a substance that allows vision in the dark. If untreated, this rapidly leads to vision loss. The epithelial cover of the conjunctiva, the outer surface of the eye, dries and becomes opaque. Permanent vision loss occurs due to the ulceration of this layer. In addition to these, vitamin A deficiency lowers resistance to infections, causes inflammation of hair follicles, loss of appetite, and loss of taste and smell. In people with vitamin A deficiency, the normal healthy structure of the skin is lost, leading to various skin diseases on the skin surface.

Vitamin D

Vitamin D, found in foods, helps muscles move and is a building block that strengthens bones. It is a fat-soluble vitamin. It helps absorb calcium, the primary component of bones, into the body. For instance, nerves need vitamin D to carry messages from the brain to organs. Along with calcium, it helps prevent osteoporosis in adults. The primary source of vitamin D is the sun, requiring direct skin contact with sunlight. Sunlight through a window does not produce vitamin D in the body. Cloudy weather, shade, and dark skin reduce the body’s production of vitamin D.

Very few foods naturally contain vitamin D. Fatty fish like salmon and tuna are among the best sources of vitamin D. Liver, egg yolks, and cheese contain low levels of vitamin D. Additionally, some orange juices, yogurts, and margarines can be fortified with vitamin D. Supplements can also contain two forms of vitamin D: D2 and D3. Both forms increase blood levels of vitamin D.

The natural form of vitamin D in the body is called cholecalciferol (vitamin D3). It is synthesized in the skin when exposed to ultraviolet light (sunlight) or derived from cholesterol in the diet.

Vitamin D deficiency causes calcium abnormalities that impair bone, teeth, and nail formation. Due to vitamin D deficiency, hypocalcemia and bone loss occur in adults, especially in women during menopause when estrogen levels are insufficient. Research shows that vitamin D and calcium deficiencies, rather than estrogen deficiency, are effective in osteoporosis observed in women during menopause. Women who do not take enough calcium and vitamin D from the age of 30 are at risk.

Mineral withdrawal from bones during growth leads to inadequate mineral deposition in the bone matrix, causing serious bone disorders in adults. Along with inadequate calcium deposition in bones, weight-bearing on softened structures during growth causes bone deformation.

Vitamin D deficiency also causes liver and muscle diseases due to reduced phosphate in the muscle. It results in tetany, a condition where muscle tissues remain constantly contracted due to insufficient calcium intake from the blood.

Vitamin E

Vitamin E, a fat-soluble vitamin, is found in many foods. Its strong antioxidant effect helps protect cells against free radicals. Our body needs vitamin E to strengthen the immune system. Vitamin E’s antioxidant effect also helps protect against serious diseases like cancer and cardiovascular diseases. In addition to being found in many products, there are also supplements containing vitamin E. Vegetable oils are among the best sources of vitamin E. Green vegetables like spinach and broccoli also contain vitamin E. Vitamin E can also be added to products like fruit juices and margarines.

Vitamin K

Vitamin K, which contributes to blood clotting and healthy bone formation, is a fat-soluble vitamin. Vitamin K is found in vegetable oils, cabbage, parsley, Brussels sprouts, beans, and other green leafy vegetables, as well as in meat, eggs, and cheese. It is also found in multivitamin/multimineral supplements. Additionally, there are supplements containing only vitamin K.

Vitamin B1 (Thiamine)

Vitamin B1, a water-soluble vitamin, helps convert the food we eat into energy. It is important for the development and growth of cells in the body. It meets the energy needs of the heart and nervous system. Its deficiency can cause neurological diseases and heart problems. Thiamine deficiency is often accompanied by other vitamin deficiencies and calorie insufficiency. The first symptoms of thiamine deficiency are appetite loss and psychic symptoms resembling anxiety. The required amount of vitamin B1 varies by age and gender. It is found in whole grains, fortified breads, and rice. Meat and fish also contain vitamin B1. Additionally, vitamin B1 is found in multivitamin/multimineral supplements.

Vitamin B2 (Riboflavin)

Vitamin B2 helps convert the food we eat into energy. It has antioxidant properties. It helps balance blood sugar levels, slows aging, and repairs damage caused by free radicals. Vitamin B2 deficiency can cause digestive problems, especially stomach-related issues. Deficiency is rare in developed countries but subclinical deficiencies are common. In children, it can cause growth retardation. Deficiency of riboflavin alone is rare; it is usually combined with deficiencies of other vitamins. Experimental riboflavin deficiencies cause glossitis, peeling skin, seborrheic dermatitis, and corneal vascularization, which can lead to photophobia, decreased vision, and a burning sensation. Deficiency may also be considered teratogenic. Risk groups for deficiency include those with burns and surgical traumas, chronic diseases (tuberculosis, rheumatic fever, subacute bacterial endocarditis, etc.), diabetes, hyperthyroidism, and liver cirrhosis. Vitamin B2 is found in milk and dairy products, eggs, and legumes. Additionally, there are supplements containing either multivitamins and minerals or only vitamin B2.

Vitamin B3 (Niacin)

Vitamin B3 converts carbohydrates, fats, and proteins into energy. It is a water-soluble vitamin. It is effective against Alzheimer’s disease. Niacin also performs important functions such as increasing blood circulation and reducing cholesterol levels in the blood. It participates in reactions that generate energy through the conversion of carbohydrates, fats, and proteins in tissues. It is necessary for growth and hormone synthesis. Pellagra is a disease caused by niacin and tryptophan deficiency, with symptoms including dermatitis, dementia, diarrhea, and nerve disorders. Early symptoms include nausea and vomiting, and it can cause paralysis, especially in the legs. It also causes loss of appetite, insomnia, headaches, irritability, and mental confusion. Vitamin B3 is found in many plant and animal foods. Dairy products, poultry, fish, and vegetables like broccoli, potatoes, and tomatoes also contain vitamin B3.

Vitamin B5 (Pantothenic Acid)

Vitamin B5 helps convert the food we eat into energy. It is also called the anti-stress vitamin. It helps produce red blood cells. It is a component of coenzyme A, playing an important role in the metabolism of carbohydrates, proteins, and fats. Therefore, it maintains and repairs the integrity of all cells and tissues. It is found in foods like beef, fish, chicken, eggs, beans, broccoli, grains, cauliflower, and avocado. Since it is found in many foods, its deficiency is rare. In humans, deficiency symptoms are not well-defined. Experimental deficiencies cause fatigue, headaches, sleep disturbances, nausea, abdominal pain, vomiting, and gas. In animals, deficiencies cause growth retardation, fertility problems, dermatological diseases, and adrenal gland necrosis. Alcoholics, women taking oral contraceptives, diabetics, and those with gastrointestinal diseases have increased needs. Requirements increase with growth, pregnancy, and lactation.

Vitamin B6 (Pyridoxine)

The body needs vitamin B6 for more than a hundred chemical reactions. It contributes to the proper functioning of the nervous system. Vitamin B6 deficiency can cause symptoms like sores at the corners of the mouth, hair loss, and fatigue. Fish and organ meats are rich sources of vitamin B6. Carbohydrate-containing vegetables like potatoes and non-citrus fruits also contain vitamin B6. Pyridoxine is found in dietary supplements, including those with multivitamins and minerals or only vitamin B6.

Vitamin B12 (Cobalamin)

Vitamin B12 is necessary for the brain, nervous system, and blood cells to be healthy. It also helps in the formation of DNA. It helps prevent megaloblastic anemia, which causes fatigue. When cells do not have enough vitamin B12, the production of blood cells slows, and the produced cells are of poor quality and weak. Therefore, it is important to ensure sufficient intake of vitamin B12. Its deficiency, although rare, can lead to megaloblastic anemia and neuropathy, with symptoms including fatigue, weakness, shortness of breath, paresthesia, glossitis, appetite and weight loss, impotence, psychiatric symptoms, and severe anemia. It can cause irreversible disorders in the nervous system. Those with pernicious anemia are the highest risk group. After gastrectomy or exposure to corrosive agents, if the gastric mucosa is damaged, a deficiency occurs.

Vitamin B12 is found mainly in the liver, but also in the kidneys, heart, spleen, and brain. It is absorbed in the small intestines and stomach under the condition that intrinsic factor is produced. After absorption, it binds to proteins that carry it to tissues. Excretion is through urine, bile, and feces. The body preserves it well, so deficiency symptoms appear slowly. It gradually loses its activity when exposed to light, oxygen, acids, and alkalis, but is resistant to heat.

Liver and shellfish are the best sources of vitamin B12. It is also found in meat, milk, and eggs. Most multivitamins contain vitamin B12. Additionally, there are dietary supplements containing only vitamin B12 and supplements containing folic acid and other B vitamins.

Vitamin C

Vitamin C is a water-soluble vitamin. Its strong antioxidant effect helps protect cells against free radicals. Our body needs vitamin C for the production of collagen, a protein used in wound healing. Additionally, it helps the immune system function properly to protect our body against diseases. Its deficiency causes scurvy, characterized by bleeding and swelling of gums, bleeding in the skin (petechiae and ecchymoses), and bleeding in the gastrointestinal tract (hematemesis and melena). The skin becomes rough and dry, and hyperkeratotic changes occur in the hair follicles of the hips and legs. Bone growth stops, bones lose minerals, and osteoporosis occurs.

The most important sources of vitamin C are citrus fruits like oranges and grapefruits. Additionally, most multivitamins contain vitamin C. There are dietary supplements containing only vitamin C, as well as supplements that include other nutrients.

Folic Acid

Folic acid is one of the vitamins needed for blood formation, new cell formation, and muscle building. The body’s need for folic acid can increase, especially before and during pregnancy. Folates play a role in cell division and maturation activities. There is a close functional relationship between folic acid and vitamin B12. Folic acid is important for forming structures that make up the nervous system in fetuses. During blood formation and conditions where metabolism is accelerated, the need for folic acid increases. Folic acid deficiency causes a decrease in red and white blood cells (anemia). Sores may form in the mouth and digestive tract, and hair growth may be impaired.

Folic acid deficiency in pregnant women can lead to neural tube defects in their children, causing abnormalities in the structures that form the spinal cord and central nervous system. Offal, eggs, milk, yogurt, and legumes contain folic acid. It is also produced as a dietary supplement.

Minerals

Calcium

Calcium is the most abundant mineral in the human body, with 99% found in bones and teeth. The remaining 1% is stored in the blood and cells. Calcium is essential for muscle function, blood clotting, bone and tooth health, and the proper functioning of the nervous system. The daily required amount of calcium varies among infants, children, adults, and pregnant women. Its deficiency causes various diseases such as osteoporosis, rickets, tooth decay, hair and nail breakage, joint and muscle pain, and hypertension. If not taken adequately during pregnancy and infancy, it leads to developmental disorders. Excessive intake can cause kidney stones, calcification, and muscle weakness. Calcium is most abundant in dairy products like milk, yogurt, and cheese, and also found in many foods such as legumes, nuts, eggs, butter, and fish.

Magnesium

Magnesium, a mineral the body constantly needs, is important for bone development, heart health, cell structure, hormone balance, and muscle structure. It is effective in making the skin, hair, and nails stronger and healthier and ensuring the proper functioning of the nervous system. It helps in the efficient use of substances like calcium, vitamin C, sodium, and phosphorus in the body. Known as the anti-stress mineral, it is effective in the nervous system. Its deficiency causes heart, brain, kidney dysfunctions, sleep problems, fatigue, and muscle cramps. Magnesium is found in many foods such as dark green vegetables, pumpkin seeds, soybeans, peanuts, eggs, and whole-grain bread.

Zinc

Zinc is present in all parts of the body, including cells, organs, and bones, and is necessary for wound healing, cell repair, growth and development, immune system function, and reproductive functions. It is also one of the essential minerals involved in protein synthesis, heart and brain functions, and cell metabolism. Zinc deficiency causes growth and development retardation in children, and in adults, it leads to reproductive system problems, hair loss, fatigue, weak immune system, and attention disorders. While mostly found in animal foods, zinc is also present in many foods like legumes, almonds, peanuts, walnuts, sesame seeds, mushrooms, spinach, seafood, and grains.

Potassium

Potassium is the third most abundant mineral in the human body after calcium and phosphorus. It is essential for maintaining the body’s pH balance, muscle and nerve function, oxygen transport to the brain, maintaining the body’s water and mineral balance, transporting nutrients into cells, and regular heart function. Potassium deficiency is generally rare due to its presence in many foods. However, it can occur in cases of inadequate nutrition, diuretic use, diarrhea, and excessive sweating. Potassium deficiency causes muscle weakness, heart rhythm disorders, kidney dysfunctions, and fluid retention. Potassium is found in many foods such as beans, potatoes, spinach, lentils, bananas, melons, dried fruits, green leafy vegetables, and dairy products.

Phosphorus

Phosphorus is the second most abundant mineral in the body after calcium, mostly found in bones and teeth. It is a fundamental component of cell DNA and RNA. Phosphorus is important for strengthening bones and teeth, heart and kidney function, hormonal balance, and energy formation. For phosphorus to function, it must be present with calcium and vitamin D. Its deficiency causes bone pain, dental problems, nervous system issues, heart diseases, muscle fatigue, and weakness. Phosphorus stored in bones is called phosphate. It is found in many foods such as meat, dairy products, seafood, almonds, peanuts, lentils, sunflower seeds, sesame seeds, and legumes.

Iron

Iron is necessary for producing hemoglobin, a protein in the blood responsible for carrying oxygen. It is important for the body’s development and is stored when taken in excess. Iron deficiency is more common in women than in men. Iron deficiency anemia is the most common type of anemia. When the body does not have enough iron, the necessary hemoglobin is not produced, and the vital oxygen cannot be transported to tissues. Iron deficiency causes fatigue, weakness, palpitations, dizziness, hair loss, and other issues. Iron’s effect and absorption are enhanced when taken with vitamin C. Iron is found in many foods such as green leafy vegetables, meat products, liver, eggs, grains, dates, beets, almonds, dried fruits, and molasses.

Iodine

Iodine is primarily found in the thyroid glands and is important for growth, development, nervous system, and reproductive functions. The thyroid gland, located in the front of the neck, is responsible for producing thyroid hormones, which require iodine. Iodine deficiency causes goiter, developmental disorders, mental retardation, metabolic disorders, and abnormal weight gain. Particularly during pregnancy, iodine deficiency can lead to developmental disorders, brain development retardation, dwarfism, and disabilities in babies. Iodine is found in iodized salt, milk, eggs, green leafy vegetables, seafood, mineral waters, and foods like spinach and squash.

Others

Omega-3

Omega-3 is a fatty acid found in seafood and some plants. The recommended daily intake of omega-3 varies from person to person, depending on health indicators like cardiovascular health and blood pressure levels. This makes it difficult to determine a standard dose recommendation for omega-3. It is known to have positive effects on memory enhancement, cardiovascular health, and muscle and joint structure. Its deficiency can cause depression, heart diseases, and memory weakness. When used before and during pregnancy, it reduces the risk of depression and preterm birth. Omega-3 is most abundant in cold-water fish like salmon, mackerel, and sardines, and also found in foods like walnuts, almonds, kiwi, purslane, pumpkin seeds, and flaxseeds.