What's The Difference Between Vitamins & Minerals?

Vitamins and minerals are both essential micronutrients found in foods, beverages, and other natural substances.

They are also very different compounds that play unique roles in human biology, bodily functions, and various aspects of health.

In this article, we’ll explore the differences between vitamins and minerals, including their biological functions, dietary sources, and how to ensure you’re getting enough to support health and well-being.

What are Vitamins and Minerals?

Before we can understand the differences between vitamins and minerals, we need to know what each is.

Vitamins are micronutrients* and organic compounds found in and produced by plants and animals.[1][2]

Most vitamins are essential, meaning the body cannot manufacture them, and they must come from the diet. Some vitamins are also antioxidants, and vitamin D is considered a hormone and an antioxidant.[3]

There are 13 essential vitamins that fall into two categories:

Water-soluble vitamins, which require water for absorption, assimilation, and storage
Fat-soluble vitamins, which require fat for absorption, assimilation, and storage

The body more quickly excretes water-soluble vitamins than fat-soluble nutrients, which are stored in the liver and other tissues.

Water-soluble vitamins include:

Vitamin C
B-vitamins, aka B Complex, including
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folate/Folic Acid)
- Vitamin B12 (Cobalmine)

Fat-soluble vitamins include:

Vitamin A

Vitamin D

Vitamin E

Vitamin K

What Are Minerals?

Minerals are also micronutrients* and inorganic elements found in foods and beverages, as well as soil, water, and elements derived from the Earth’s crust.[1][2]

If you think back to the periodic table of elements, you’ll remember seeing certain minerals such as iron, phosphorus, and magnesium because they are part of the Earth.

Like vitamins, minerals are classified into two types based on the amount needed by the human body:

Macrominerals are required in larger amounts
Microminerals, aka: trace minerals, are needed in very small amounts

Although there are over 5,000 classified minerals on Earth, only about 15 are essential for human health.

Essential macrominerals include:

Calcium
Magnesium
Potassium
Sodium
Phosphorus

Essential microminerals (aka: trace minerals) include:

Iron
Chromium
Molybdenum
Zinc
Copper
Iodine
Selenium
Sulfur
Cobalt
Manganese

It’s worth noting that other trace minerals, such as cobalt and fluoride, are not considered “essential” but do have benefits for human health.

*Micronutrients refer to vitamins and minerals, which are required in smaller amounts than macronutrients, such as carbohydrates, fats, and proteins.

The Differences Between Vitamins and Minerals: Functions & Benefits

Given that most foods contain a matrix of vitamins and minerals, it should come as no surprise that they have specific, complementary, and overlapping benefits and functions.

In addition to nourishing the body, vitamins play three primary roles as:[1][2]

Antioxidants: Beneficial substances that scavenge unstable molecules known as free radicals, which help support normal inflammatory response, cellular function, and normal aging.
Coenzymes or cofactors: Catalysts for metabolic reactions that help break substances into smaller parts.
Hormonal modulators: Nutrients or substances that help regulate normal hormonal function.

Here are some examples of the functions and benefits of vitamins:[4]

Vitamin C

This vitamin is also an antioxidant, and helps support cellular, immune, and skin function as well as enhancing iron absorption.[6]

B Complex

These eight essential vitamins are critical for energy metabolism, nervous system function, cognitive health, cardiovascular function, normal mood, blood cell function, and healthy hair, skin, and nails.[7-14]

Vitamin D

Unique among the vitamins in that it’s a vitamin, antioxidant, and a hormone, vitamin D, aka: the sunshine vitamin, supports bone density, hormonal, immune, cardiovascular, and DNA function, as well as promoting healthy aging and longevity.[3][15]

Vitamin E

This antioxidant and vitamin support cellular function, normal inflammatory response, skin health, and cardiovascular function.[16]

Vitamin K

This underappreciated fat-soluble vitamin is critical for blood function, calcium transport, and immune function.[17]

Now let’s look at the functions and benefits of minerals:[4][5]

Minerals serve various functions in the body, in addition to nourishing us, including but not limited to:

Activating enzymes
Supporting hormonal function and synthesis
Serving structural roles
Maintaining electrolyte balance
Supporting blood cell function
Promoting nervous system function

Specific examples of the functions and benefits of minerals include:[4][5]

Iron

Supports normal red blood cell production, energy, growth and development, and normal cognitive and nervous system function.[18]

Magnesium

Used in over 300 enzyme reactions, magnesium is critical for nervous system function, sleep, smooth muscle contraction and relaxation, and metabolic, reproductive, HPA, and cardiovascular function.[19]

Potassium

Best known as an electrolyte, potassium helps support normal fluid balance, hydration, brain, nervous system, and muscle function.[20]

Iodine

This trace mineral is vital for normal thyroid, immune, cognitive, and cellular function as well as growth and development.[21]

Selenium

A mineral and antioxidant essential for DNA synthesis, oxygen transport, and normal thyroid, cellular, inflammatory, and reproductive function.

How Vitamins and Minerals Work Together

As mentioned previously, most foods contain a combination of vitamins and minerals that work synergistically to promote optimal absorption and health.

Many vitamin and mineral supplements try to mimic nature’s formulations to enhance bioavailability.

Some examples of how vitamins and minerals work together include:

Calcium, magnesium, phosphorus, and vitamin D: Support optimal calcium absorption and bone density.[23]

Iron and vitamin C: Vitamin C enhances absorption of non-heme (plant-based) iron.[24]

Zinc and vitamin A: Zinc is essential for vitamin A transport, absorption, and utilization.[25][26]

Vitamin B6 and magnesium: Studies suggest vitamin B6 may work together to reduce stress, and potentially enhance mutual absorption.[27][28]

Learn more in: What Vitamins To Take Together: The Best Pairings For Optimal Absorption

The Best Sources of Vitamins and Minerals

The best sources of vitamins and minerals come from a balanced diet of whole foods, including vegetables, fruits, lean proteins, legumes, whole grains, and healthy fats.

Examples of nutrient-dense foods, include:[4][5]

Dark leafy greens contain iron, magnesium, potassium, calcium, B vitamins, vitamins A, C, and K
Lean meats are a source of iron, B vitamins, selenium, and zinc
Fish and seafood contain B vitamins, iron (in some cases), iodine, zinc, sodium, and vitamin D
Eggs are a good source of vitamin A, B vitamins, choline, phosphorus, and iodine
Nuts and seeds contain several different minerals, like magnesium, selenium, manganese, and molybdenum, as well as vitamin E
Orange, yellow, and red vegetables are a good source of beta carotene (vitamin A), vitamin C, and minerals
Whole grains contain B vitamins, iron, and various minerals
Dairy products are a rich source of calcium and are typically fortified with vitamin D
Beans and legumes contain B vitamins, iron, calcium, chromium, magnesium, iodine, manganese, phosphorus, and potassium
Citrus fruits, strawberries, and kiwis are a good source of vitamin C, potassium,
Berries are an excellent source of antioxidants, including vitamin C, as well as minerals

Although not a substitute for a healthy diet, vitamin and mineral supplements can help fill nutrient gaps, ensuring you get enough vitamins and minerals each day.

How to Find High Quality Multivitamin & Mineral Supplements

The easiest way to cover your nutritional bases is with a high-quality multivitamin/multimineral.

The best formulas combine synergistic vitamins and minerals to promote optimal absorption, energy, and overall well-being.

Country Life Vitamins offers several multivitamins that include complementary minerals, like iron, potassium, and magnesium, including:

Unsure which multivitamin is right for you? Check out:

For those in need of specific vitamins or minerals for deficiencies, insufficiencies, or other health concerns, such as iron, vitamin D3, magnesium, calcium, or vitamin B12, a stand-alone vitamin or mineral supplement may be beneficial.

Check with your healthcare practitioner about the best form, dose, and complementary pairings for you.

Shop all Country Life Vitamins, minerals, vitamins, and other nutritional supplements.

References

“Making sense of vitamins and minerals”. Harvard T.H. Chan School of Public Health. (2023).
“Vitamins and Minerals”. NIH National Center for Complementary and Integrative Health.
“Vitamin D: Vitamin or Hormone?” Nurs Clin North Am.
“Minerals and Human Health: From Deficiency to Toxicity”. Nutrients.
“Micronutrients for Health”. Linus Pauling Institute, Oregon State University. https://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
“Vitamin C Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
“Thiamin Fact Sheet for Health Professionals”. NIH Office of Dietary Supplements.
“Riboflavin Fact Sheet for Health Professionals”. NIH Office of Dietary Supplements.
“Niacin Fact Sheet for Health Professionals”. NIH Office of Dietary Supplements.
“Vitamin B5 (Pantothenic Acid)” [Updated 2024 Feb 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan.
“Vitamin B6 Fact Sheet for Health Professionals”. NIH Office of Dietary Supplements.
“Biotin Fact Sheet for Health Professionals”. NIH Office of Dietary Supplements.
“Folate Fact Sheet for Health Professionals”. NIH Office of Dietary Supplements.
“Vitamin B12 Fact Sheet for Health Professionals”. NIH Office of Dietary Supplements.
“Vitamin D Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
“Vitamin E Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
“Vitamin K Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
“Review on iron and its importance for human health”.Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences.
“Magnesium Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
“Potassium Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
“Iodine Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
“Selenium Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
“Magnesium Absorption: Mechanisms and the Influence of Vitamin D, Calcium and Phosphate”. The Journal of Nutrition.
“Effect of ascorbic acid intake on nonheme-iron absorption from a complete diet. Am J Clin Nutr.
“Interactions between zinc and vitamin A: an update”. Am J Clin Nutr.
“Effect of zinc deficiency on hepatic enzymes regulating vitamin A status”. J Nutr.
“Impact of magnesium supplementation, in combination with vitamin B6, on stress and magnesium status: secondary data from a randomized controlled trial”. Magnes Res.
“Effect of vitamin B6 supplementation, in combination with magnesium, on severe stress and magnesium status: secondary analysis from an RCT”. Proceedings of the Nutrition Society.