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Why do we need Vitamins? Why do we need Minerals? The answer is very simple - to be alive...  All functions of our body's parts depends on adequate amount of necessary Minerals and Vitamins. Every single cell in our Brain, our Internal Organs and all of our Muscles can't function without them. And that's the reason why we have to eat food and drink water. Usually, it contain more than adequate amount of Vitamins, Minerals, and some other microelements to sustain body functions. If that the case, why do we need to take some Vitamins and Minerals supplements? Well, As we are getting more and more mature, mechanism of absorption of Vitamins and Minerals from the food we eat is getting less and less effective. If we add up to it genetic predispositions, sleep disorders, effects of past and current diseases, quality of food we eat, lifestyles, stress, anxiety, etc., etc., we'll see not a pretty picture. 

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Vitamin A. The two main forms of vitamin A in the human diet are preformed vitamin A (retinol, retinyl esters), and provitamin A carotenoids such as beta-carotene that are converted to retinol. Preformed vitamin A comes from animal products, fortified foods, and vitamin supplements. Carotenoids are found naturally in plant foods. 
Vitamin A stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain healthy endothelial cells (those lining the body’s interior surfaces), and regulates cell growth and division such as needed for reproduction.

B1 (Thiamine) helps turn the food you eat into the energy you need. Thiamin is important for the growth, development, and function of the cells in your body. Thiamin helps the body's cells change carbohydrates into energy. The main role of carbohydrates is to provide energy for the body, especially the brain and nervous system.
Thiamin also plays a role in muscle contraction and conduction of nerve signals.
Thiamin is essential for the metabolism of pyruvate, which is an important molecule in several chemical reactions in the body.

"Vitamins are organic substances, which means they're made by plants or animals". 

Here are the list and descriptions of the most beneficial VITAMINS and MINERALS:

​And its good to know how ​they are helping. One by one.

​​​B2 (Riboflavin) works with the other B vitamins. It is important for body growth. It helps in red blood cell production. It also aids in the release of energy from proteins. It is water soluble, which means it is not stored in the body. Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. The body keeps a small reserve of these vitamins. They have to be taken on a regular basis to maintain the reserve.​

B3 (Niacin) is one of the water-soluble B vitamins. Niacin is the generic name for nicotinic acid (pyridine-3-carboxylic acid). Niacin is naturally present in many foods, added to some food products, and available as a dietary supplement.
All tissues in the body convert absorbed niacin into its main metabolically active form, the coenzyme nicotinamide adenine dinucleotide (NAD). More than 400 enzymes require NAD to catalyze reactions in the body, which is more than for any other vitamin-derived coenzyme.

​B5 (Pantothenic acid) helps turn the food you eat into the energy you need. It’s important for many functions in the body, especially making and breaking down fats. Pantothenic acid is naturally present in almost all foods. It is also added to some foods, including some breakfast cereals and beverages (such as energy drinks). Most people in the United States get enough pantothenic acid.

B6 (Pyridoxal) is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development as well as important for immune function.

B7 (Biotin) is a B-vitamin found in many foods. Biotin is found in foods like eggs, milk, and bananas. Biotin helps turn the carbohydrates, fats, and proteins in the food you eat into the energy you need.  Biotin deficiency can cause thinning of the hair and red scaly rash around the eyes, nose, and mouth.

B12 (Cobalamin) like the other B vitamins, is important for protein metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. Vitamin B12 is a water-soluble vitamin.  After the body uses these vitamins, most leftover amounts leave the body through the urine.
The body can store some amount of vitamin B12 for years in the liver. Vitamin B12–deficiency anemia, also known as cobalamin deficiency, is a condition that develops when your body can't make enough healthy red blood cells because it doesn't have enough vitamin B12. Your body needs vitamin B12 to make healthy red blood cells, white blood cells, and platelets. Since your body doesn’t make vitamin B12, you have to get it from the foods you eat or from supplements. 

Folic acid is a B vitamin. It helps the body make healthy new cells. Think about the skin, hair, and nails. These, and other parts of the body – make new cells each day. Everyone needs folic acid. For women who may get pregnant, it is really important. Getting enough folic acid before and during pregnancy can prevent major birth defects of her baby's brain or spine.

Vitamin C or ascorbic acid, is a water-soluble vitamin. This means that it dissolves in water and is delivered to the body’s tissues but is not well stored, so it must be taken daily through food or supplements.
Vitamin C plays a role in controlling infections and healing wounds, and is a powerful antioxidant that can neutralize harmful free radicals. It is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others. This vitamin helps make several hormones and chemical messengers used in the brain and nerves.

Vitamin D helps your body absorb calcium. Calcium is one of the main building blocks of bone. A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. Vitamin D also has a role in your nerve, muscle, and immune systems. You can get vitamin D in three ways: through your skin, from your diet, and from supplements. Your body forms vitamin D naturally after exposure to sunlight. 

Vitamin E is a fat-soluble vitamin with several forms. Its main role is to act as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. Vitamin E has the ability to protect cells from free radical damage as well as reduce the production of free radicals in certain situations.

Vitamin K is a fat-soluble vitamin that comes in two forms. The main type is called phylloquinone, found in green leafy vegetables like collard greens, kale, and spinach. The other type, menaquinones, are found in some animal foods and fermented foods. Menaquinones can also be produced by bacteria in the human body. Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue.
Vitamin K is found throughout the body including the liver, brain, heart, pancreas, and bone. It is broken down very quickly and excreted in urine or stool. Because of this, it rarely reaches toxic levels in the body even with high intakes, as may sometimes occur with other fat-soluble vitamins.

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MINERALS:

Minerals are important inorganic elements that come from soil and water, and are absorbed by plants or eaten by animals.

Calcium is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions. About 99% of the body’s calcium is stored in bones, and the remaining 1% is found in blood, muscle, and other tissues.
In order to perform these vital daily functions, the body works to keep a steady amount of calcium in the blood and tissues. If calcium levels drop too low in the blood, parathyroid hormone (PTH) will signal the bones to release calcium into the bloodstream. This hormone may also activate vitamin D to improve the absorption of calcium in the intestines. At the same time, PTH signals the kidneys to release less calcium in the urine. When the body has enough calcium, a different hormone called calcitonin works to do the opposite: it lowers calcium levels in the blood by stopping the release of calcium from bones and signaling the kidneys to rid more of it in the urine.
The body gets the calcium it needs in two ways. One is by eating foods or supplements that contain calcium, and the other is by drawing from calcium in the body. If one does not eat enough calcium-containing foods, the body will remove calcium from bones. Ideally, the calcium that is “borrowed” from the bones will be replaced at a later point. But this doesn’t always happen, and can’t always be accomplished just by eating more calcium.

​ Phosphorus is a mineral that naturally occurs in many foods and is also available as a supplement. It plays multiple roles in the body. It is a key element of bones, teeth, and cell membranes. It helps to activate enzymes, and keeps blood pH within a normal range. Phosphorus regulates the normal function of nerves and muscles, including the heart, and is also a building block of our genes, as it makes up DNA, RNA, and ATP, the body’s major source of energy. The kidneys, bones, and intestines tightly regulate phosphorus levels in the body. If the diet lacks phosphorus or too little phosphorus is absorbed, several things happen to preserve its stores and try to maintain normal levels: the kidneys excrete less phosphorus in urine, the digestive tract becomes more efficient at absorbing phosphorus, and the bones release its stores of phosphorus into the blood. The opposite actions occur in these organs if the body has adequate phosphorus stores.

Potassium is an essential mineral that is needed by all tissues in the body. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions. Potassium is found naturally in many foods and as a supplement. Its main role in the body is to help maintain normal levels of fluid inside our cells. Sodium, its counterpart, maintains normal fluid levels outside of cells. Potassium also helps muscles to contract and supports normal blood pressure.​

Sodium, also known as sodium chloride, is about 40% sodium and 60% chloride. It flavors food and is used as a binder and stabilizer. It is also a food preservative, as bacteria can’t thrive in the presence of a high amount of salt. The human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. It is estimated that we need about 500 mg of sodium daily for these vital functions. But too much sodium in the diet can lead to high blood pressure, heart disease, and stroke. It can also cause calcium losses, some of which may be pulled from bone.

​Chloride is a mineral naturally found in various foods, but our main dietary source is sodium chloride, otherwise known as table salt. Chloride carries an electric charge and therefore is classified as an electrolyte, along with sodium and potassium. It helps to regulate the amount of fluid and types of nutrients going in and out of the cells. It also maintains proper pH levels, stimulates stomach acid needed for digestion, stimulates the action of nerve and muscle cells, and facilitates the flow of oxygen and carbon dioxide within cells. Chloride is absorbed in the small intestine and remains in the body’s fluids and blood. Any excess amount is excreted in urine. Chloride is usually bound to sodium, and therefore the amount in blood tends to coincide with sodium levels.

​​​Iron is an important mineral that helps maintain healthy blood. A lack of iron is called iron-deficiency anemia, which affects about 4-5 million Americans yearly. It is the most common nutritional deficiency worldwide, causing extreme fatigue and lightheadedness. It affects all ages, with children, women who are pregnant or menstruating, and people receiving kidney dialysis among those at highest risk for this condition.
Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren’t enough red blood cells to transport oxygen, which leads to fatigue. Iron is also part of myoglobin, a protein that carries and stores oxygen specifically in muscle tissues. Iron is important for healthy brain development and growth in children, and for the normal production and function of various cells and hormones.
Iron from food comes in two forms: heme and non-heme. Heme is found only in animal flesh like meat, poultry, and seafood. Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens. Non-heme iron is also found in animal flesh (as animals consume plant foods with non-heme iron) and fortified foods.
Iron is stored in the body as ferritin in the liver, spleen, muscle tissue, and bone marrow) and is delivered throughout the body by transferrin (a protein in blood that binds to iron). A doctor may sometimes check blood levels of these two components if anemia is suspected.

Zinc is a trace mineral, meaning that the body only needs small amounts, and yet it is necessary for almost 100 enzymes to carry out vital chemical reactions. It is a major player in the creation of DNA, growth of cells, building proteins, healing damaged tissue, and supporting a healthy immune system. Because it helps cells to grow and multiply, adequate zinc is required during times of rapid growth, such as childhood, adolescence, and pregnancy. Zinc is also involved with the senses of taste and smell. 

​Iodine is an essential trace mineral not made by the body so must be obtained by food or supplements. It is found naturally in some foods and is added to supplements and some salt seasonings. Iodine is needed to make the thyroid hormones thyroxine and triiodothyronine, which assist with the creation of proteins and enzyme activity, as well as regulating normal metabolism. Without enough iodine, these thyroid hormones do not work properly and can lead to an under-active or overactive thyroid gland, causing the medical conditions of hypothyroidism and hyperthyroidism with various negative side effects in the body.

​Sulfur. Your body needs sulfur to build and fix your DNA and protect your cells from damage that can lead to serious diseases such as cancers. Sulfur also assists your body to metabolize food and contributes to the health of your skin, tendons, and ligaments. The two amino acids that include sulfur are methionine and cysteine. 
Foods rich in sulfur: most types of fish, as well as shrimp, scallops, mussels, and prawns. Legumes: especially soybeans, black beans, kidney beans, split peas, and white beans. Nuts and seeds: especially almonds, Brazil nuts, peanuts, walnuts, and pumpkin and sesame seeds.

​Cobalt is part of vitamin B-12. This vitamin is essential for making red blood cells (erythropoiesis). It also maintains the nervous system. Cobalt is in the body only as part of vitamin B-12.

​Copper is a naturally occurring metal found in soil, water, and rocks. Nutritionally, it is an essential trace mineral found in some foods and in supplements. It works to assist various enzymes that produce energy for the body, break down and absorb iron, and build red blood cells, collagen, connective tissue, and brain neurotransmitters. Copper also supports normal brain development and immune functions, and is a component of superoxide dismutase, an antioxidant enzyme that dismantles harmful oxygen “free radicals.” Copper is absorbed in the small intestine and found mainly in bones and muscle tissue.

​Fluoride is a trace mineral naturally found in small amounts in a variety of foods. It is most recognized for its role in preventing and reversing dental caries and building strong teeth and bones. Most fluoride is absorbed in the gut and stored in bones and teeth. Unabsorbed fluoride is excreted in urine. Children absorb fluoride more efficiently than adults, as their teeth and bones are rapidly forming.

Manganese is a trace mineral that is essential to our bodies in small amounts. Because we cannot make it, we must obtain it in food or supplements. Manganese is a coenzyme that assists many enzymes involved in breaking down carbohydrates, proteins, and cholesterol. It also assists enzymes in building bones and keeping the immune and reproductive systems running smoothly. Manganese works with vitamin K to assist in wound healing by clotting the blood. Manganese is absorbed in the small intestine. Most of the mineral is stored in bone, with smaller amounts in the liver, brain, kidneys, and pancreas. Manganese levels are difficult to measure in the body as dietary intakes do not always correlate with blood levels.

​Selenium is a trace mineral, which means that the body only needs a small amount of it. It is found naturally in foods or as a supplement. Selenium is an essential component of various enzymes and proteins, called selenoproteins, that help to make DNA and protect against cell damage and infections; these proteins are also involved in reproduction and the metabolism of thyroid hormones. Most selenium in the body is stored in muscle tissue, although the thyroid gland holds the highest concentration of selenium due to various selenoproteins that assist with thyroid function.​

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There for, one of the major reason for having sleeping problem is deficiency of some Vitamins and Minerals. Obviously, in order to correct already existing deficiency, maintain good health and wellbeing, and prevent future problems, we need to supplement our diet with high quality, beneficial for us Vitamins and Minerals.

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Magnesium. Low levels of this mineral may make it harder for you to fall or stay asleep. Studies show that magnesium supplements may improve slumber in older people and those with restless legs syndrome. Get enough with foods like nuts and leafy greens. Women need 310-320 milligrams per day, while men need 400-420 milligrams. Ask your doctor if you should take a supplement: Too much magnesium can lead to cramps and nausea.

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