Vitamins and minerals: Getting the right nutrients

We often hear about the importance of vitamins and minerals, but understanding how they work is just as important as consuming them. These essential micronutrients support nearly every function in the body, from energy production and immune defenses to bone strength, nerve communication and cellular repair. Unlike carbohydrates, proteins and fats, vitamins and minerals do not provide calories. Instead, they help the body use energy and maintain the processes necessary for good health.

Most vitamins must come from our diet. However, the body can produce vitamin D when skin is exposed to sunlight, make some niacin from the amino acid tryptophan and produce vitamin K through intestinal bacteria, although bacterial production does not necessarily meet our needs. Minerals, including calcium, magnesium, iron and zinc, must come from external sources.

According to the National Institutes of Health, eating a varied, nutrient-rich diet is generally the preferred way to obtain essential vitamins and minerals.

Consuming nutrients doesn't automatically mean your body absorbs or uses them efficiently.

Vitamins A, D, E and K are fat-soluble, meaning they are better absorbed when consumed with dietary fat. Water-soluble vitamins, including vitamin C and B vitamins, generally don't require fat for absorption.

Some nutrients work together, and others may compete. Vitamin C, for example, improves absorption of iron from plant foods. Adding strawberries to iron-fortified cereal or bell peppers to beans can improve iron absorption. However, large supplemental doses of calcium can reduce iron absorption when taken together, while excessive zinc supplementation can interfere with copper absorption.

Timing can matter, particularly with supplements. Some are better tolerated with meals, while certain iron supplements are absorbed more efficiently on an empty stomach. However, taking iron with food may reduce stomach discomfort.

Multivitamins can help address nutritional gaps, but they aren't automatically necessary for everyone, so a more individualized approach may be beneficial. Rather than taking numerous supplements without knowing what your body needs, consider your dietary habits, medications, medical history and potential nutrient deficiencies with your health care provider. Blood testing may be appropriate when a deficiency is suspected, but routine testing for every nutrient isn't necessary.

Tips for improving nutrient intake:

- Eat a colorful variety of fruits, vegetables, whole grains, proteins and healthy fats.

- Pair plant-based iron with vitamin C to improve absorption.

- Include healthy fat with foods containing vitamins A, D, E and K.

- Don't assume more is better. Excessive supplementation can cause harm.

- Review supplement timing with your pharmacist, especially when taking medications.

- Ask about testing when symptoms, dietary restrictions or health conditions suggest a deficiency.

- Choose food first, using supplements when medically appropriate.

The goal isn't to consume the greatest number of vitamins or supplements. It's to give your body the nutrients it needs, in forms and amounts it can effectively use.

Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.