Vitamins and minerals: What is the actual difference?
Vitamin C, magnesium, iron, or zinc – vitamins and minerals are common topics when it comes to nutrition. Both belong to the so-called micronutrients. Nevertheless, these are two distinct groups of nutrients.
But what actually distinguishes vitamins from minerals? What does "micronutrient" mean – and what is the deal with terms like water-soluble, fat-soluble, or trace element?
What are micronutrients?
Nutrients can be distinguished, among other things, by the quantities in which they are needed. Vitamins and minerals are referred to as micronutrients.
The term "micro" does not mean that these substances are unimportant. Rather, it indicates that they are required in significantly smaller quantities compared to the so-called macronutrients.
Macronutrients include carbohydrates, fats, and proteins. Vitamins and minerals, on the other hand, form two important groups within the micronutrients.
What are vitamins?
Vitamins are organic compounds. The individual vitamins differ significantly from one another in their chemical structure and their properties.
We frequently encounter names like vitamin A, vitamin C, or vitamin D. Added to this is the group of B vitamins, which include, among others, vitamin B1, B2, B6, and B12 as well as folate.
An important classification distinguishes between fat-soluble and water-soluble vitamins.
Fat-soluble vitamins
The fat-soluble vitamins include:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
As the name suggests, these vitamins are fat-soluble.
Water-soluble vitamins
The water-soluble vitamins include vitamin C and the vitamins of the B group.
These include, for example:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Niacin
- Pantothenic acid
- Vitamin B6
- Biotin
- Folate
- Vitamin B12 (cobalamin)
- Vitamin C
The distinction between fat-soluble and water-soluble thus describes a fundamental property of the respective vitamins.
What are minerals?
Minerals differ fundamentally from vitamins: they are inorganic substances.
Well-known minerals include, for example, calcium, magnesium, potassium, sodium, iron, zinc, and iodine.
There is also a further classification within minerals. Depending on the quantities in which they are needed, they are referred to as macrominerals or trace elements.
Macrominerals and trace elements
Macrominerals include, for example, calcium, magnesium, potassium, and sodium.
Minerals that are only needed in particularly small quantities are called trace elements. These include, for example, iron, zinc, iodine, selenium, and molybdenum.
"Trace element" does therefore not mean that a substance is less important. The term refers to the quantity required or found in the body.
Vitamins and minerals – the difference at a glance
| Vitamins | Minerals | |
|---|---|---|
| Substance type | organic compounds | inorganic substances |
| Overarching group | micronutrients | micronutrients |
| Typical classification | fat-soluble / water-soluble | macrominerals / trace elements |
| Examples | Vitamin A, B vitamins, vitamin C, D, E, K | calcium, magnesium, iron, zinc, iodine |
Where do we get vitamins and minerals from?
Vitamins and minerals are found in various foods. Which and how many micronutrients a food contains depends on its composition.
Vegetables and fruits, cereal products, legumes, nuts and seeds, dairy products, as well as other animal and plant-based foods each contribute different nutrients to our diet.
All the more reason why Swiss dietary recommendations suggest a varied selection from different food groups.
How much of them do we need?
There are scientifically derived reference values for the intake of vitamins, minerals, and other nutrients. In Switzerland, the Federal Food Safety and Veterinary Office (FSVO) provides corresponding reference values for different population groups.
It is important to note: A reference value should not automatically be equated with the personal needs of an individual. Individual requirements can be influenced by, among other things, age, gender, physical activity, and specific life stages.
Is more automatically better?
No. For vitamins and minerals, the principle "the more, the better" does not generally apply.
In addition to reference values for nutrient intake, there are also scientifically or legally established maximum levels for various nutrients. When consuming additional amounts from fortified foods or dietary supplements, the total intake therefore plays a role.
Furthermore, dietary supplements are no substitute for a varied and balanced diet.
Two different groups of micronutrients
Vitamins and minerals are often mentioned together – and both belong to the micronutrients. Chemically speaking, however, they differ fundamentally.
Vitamins are organic compounds and are classified, among other things, into fat-soluble and water-soluble vitamins. Minerals are inorganic substances and can be classified, among other things, into macrominerals and trace elements.
Anyone who understands these basic terms can also more easily categorize nutritional information, reference values, and information about individual micronutrients.
Sources and further information
- Federal Food Safety and Veterinary Office (FSVO): Nutrients .
- Federal Food Safety and Veterinary Office (FSVO): Swiss reference values for nutrient intake .
- Federal Food Safety and Veterinary Office (FSVO): Swiss dietary recommendations .
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