Vitamins and Minerals in Grand Rapids, MI: What You Need to Know

Vitamins and minerals are nutrients your body needs in small amounts to stay healthy. They support hundreds of metabolic processes, from energy production to immune function. In Grand Rapids, Michigan—where we experience long, cold winters, less sunlight, and seasonal changes in diet—getting the right balance of vitamins and minerals is especially important.

Local healthcare providers like Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health regularly see patients with nutrition-related concerns, including vitamin D, iron, and calcium deficiencies. Understanding how vitamins and minerals work can help you and your family stay healthier year-round.

Why Vitamins and Minerals Matter

Vitamins and minerals (often called micronutrients) don’t provide calories, but they:

  • Help your body use energy from carbohydrates, fats, and proteins
  • Support growth and development
  • Keep your immune system functioning
  • Maintain healthy skin, bones, blood, nerves, and organs

Most people in the Grand Rapids area can meet their needs with a varied, minimally processed diet. However, some nutrients can be harmful in large amounts, especially fat‑soluble vitamins (A, D, E, K) that are stored in the body.

If you’re concerned about your nutrient intake, you can talk with your primary care provider or a registered dietitian at a local Grand Rapids health system, or contact the Kent County Health Department or Grand Rapids Public Health for guidance.

How to Get Enough Vitamins and Minerals in Grand Rapids

Focus on Whole, Minimally Processed Foods

A nutrient-rich diet in West Michigan should emphasize:

  • Fresh fruits and vegetables (including frozen produce in winter)
  • Whole grains (oats, brown rice, whole wheat bread)
  • Lean proteins (fish from the Great Lakes region, poultry, beans, lentils)
  • Dairy or fortified plant milks
  • Nuts, seeds, and healthy oils

Because our local winters are long and sunlight is limited, some nutrients—especially vitamin D—may be harder to get naturally. Your Grand Rapids healthcare provider may recommend supplements if blood tests show a deficiency.

Fat-Soluble Vitamins: A, D, E, and K

These vitamins are stored in the liver and body fat. Because they can build up, very high doses from supplements can cause toxicity. Always follow your doctor’s advice before taking high-dose supplements.

Vitamin A

What it does

Vitamin A is important for:

  • Vision, especially night vision
  • Immune function (fighting infections)
  • Healthy skin and mucous membranes
  • Growth and reproduction

Food sources

Animal sources (contain “preformed” vitamin A):

  • Liver
  • Eggs
  • Fortified milk and dairy products

Plant sources (contain beta-carotene, which the body converts to vitamin A):

  • Carrots
  • Sweet potatoes
  • Pumpkin
  • Mangoes
  • Apricots
  • Cantaloupe
  • Leafy greens (spinach, kale, collard greens)
  • Red and orange peppers

These foods are easy to find in Grand Rapids at local grocery stores and farmers markets during the growing season.

Deficiency risks

Low vitamin A can lead to:

  • Increased risk of infections
  • Night blindness
  • In severe, prolonged cases, irreversible eye damage

B-Group Vitamins (B-Complex)

There are 8 B vitamins:

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folate/folic acid)
  • B12 (cyanocobalamin)

What they do

B vitamins help:

  • Turn carbohydrates, fats, and proteins into energy
  • Support brain and nerve function
  • Help cells make new DNA and multiply
  • Support red blood cell production

Most B vitamins are not stored in large amounts, so you need them regularly. B12 and folate are stored in the liver to some extent.

Food sources

  • Lean meats and poultry
  • Fish
  • Eggs
  • Dairy products
  • Whole grains and fortified cereals
  • Legumes (beans, lentils, chickpeas)
  • Fruits and vegetables

Who is at risk in Grand Rapids

  • Older adults (especially for B12)
  • Vegans and some vegetarians
  • People with digestive conditions (e.g., celiac disease, inflammatory bowel disease)
  • People with heavy alcohol use

If your diet is limited for a few months, you may become deficient in some B vitamins. Local providers in Grand Rapids can order blood tests if a deficiency is suspected.

Vitamin C

What it does

Vitamin C (ascorbic acid) is essential for:

  • Making collagen (for skin, blood vessels, bones, and wound healing)
  • Acting as a powerful antioxidant (protects cells from free radical damage)
  • Helping your body absorb non-heme iron (from plant foods like beans and lentils)
  • Supporting immune function (especially white blood cells)
  • Producing important brain chemicals (neurotransmitters)

Adults need about 45 mg per day. Excess amounts (above ~200 mg) are usually excreted in urine.

Food sources

Vitamin C is sensitive to heat, so raw or lightly cooked foods are best:

  • Citrus fruits (oranges, lemons, limes, grapefruits)
  • Kiwifruit
  • Strawberries
  • Blackcurrants
  • Mangoes
  • Tomatoes
  • Rockmelon (cantaloupe)
  • Green vegetables (capsicum/peppers, spinach, Brussels sprouts, broccoli, cabbage, lettuce)
  • Cauliflower
  • Potatoes

These are widely available in Grand Rapids supermarkets year-round (fresh or frozen).

Scurvy

Severe vitamin C deficiency causes scurvy, which still occurs occasionally, especially in people with very restricted diets or chronic illness.

Risk factors include:

  • Very low fruit and vegetable intake
  • Smoking (smokers need more vitamin C)
  • Alcohol dependence
  • Certain mental health or medical conditions that limit food choices

Symptoms can include:

  • Fatigue and weakness
  • Gum bleeding and poor wound healing
  • Joint pain
  • Small pinpoint bleeding around hair follicles

If you or someone you care for is at risk, contact your Grand Rapids primary care provider or a local clinic promptly. Scurvy is usually easy to treat with vitamin C and diet changes.

Vitamin D

Vitamin D is a major concern in Michigan, including the Grand Rapids area, because of our long, cloudy winters and limited sun exposure.

What it does

Vitamin D:

  • Helps your body absorb calcium
  • Supports strong bones and teeth
  • Helps maintain muscle function and balance
  • Supports immune function

Sources

  • Sunlight: UVB rays from the sun trigger vitamin D production in your skin. In Grand Rapids, from roughly October to April, the sun’s angle and cloud cover often mean you produce very little vitamin D, even if you go outside.
  • Food (about 5–10% of needs):
    • Fatty fish (salmon, mackerel, sardines)
    • Egg yolks
    • Fortified foods (many milks, some plant milks, some margarines, some breakfast cereals)

Deficiency risks

Low vitamin D can lead to:

  • Reduced bone density (osteopenia, osteoporosis)
  • Increased risk of falls and fractures (especially in older adults)
  • Rickets in children (soft, weak bones)

If you live in Grand Rapids, work indoors, have darker skin, cover your skin for cultural or religious reasons, or avoid the sun due to skin cancer risk, you may be at higher risk of deficiency.

What to do

  • Ask your Grand Rapids GP or health provider about a vitamin D blood test, especially in late winter or early spring.
  • Your provider may recommend vitamin D supplements—take them only as directed.
  • Continue to use sun protection during peak UV times to reduce skin cancer risk.

Vitamin E

What it does

Vitamin E:

  • Acts as an antioxidant, protecting cells from damage (e.g., from cigarette smoke or radiation)
  • Supports immune function
  • Helps maintain healthy skin and eyes

Food sources

Vitamin E is best obtained from a healthy, minimally processed diet:

  • Nuts and seeds (almonds, sunflower seeds, peanuts, hazelnuts)
  • Healthy oils (extra virgin olive, sunflower, soybean)
  • Wheat germ and unprocessed whole grains
  • Leafy green vegetables (spinach, broccoli)
  • Eggs
  • Liver

Vitamin E is sensitive to high heat, especially deep frying, which can reduce its content.

Deficiency

Deficiency is rare but can occur in:

  • People with conditions that cause fat malabsorption (e.g., cystic fibrosis, some pancreatic or liver diseases)
  • Very premature infants (before vitamin E is transferred from the mother)

Vitamin K

What it does

Vitamin K is essential for:

  • Normal blood clotting and wound healing
  • Supporting bone health

Newborn babies are routinely given a vitamin K injection at birth (including in Grand Rapids hospitals) to prevent a serious bleeding condition called haemorrhagic disease of the newborn (HDN), because they are born with very low vitamin K and no gut bacteria yet.

Food sources

We get vitamin K from:

  • Leafy green vegetables (spinach, kale, collard greens)
  • Other green vegetables (broccoli, Brussels sprouts)
  • Fruits like avocado and kiwi fruit
  • Some vegetable oils (soybean, canola)
  • Bacteria in our gastrointestinal tract (which produce vitamin K)

Deficiency and medications

Vitamin K deficiency is uncommon but can occur when:

  • Fat is not absorbed properly
  • Long courses of antibiotics kill gut bacteria that produce vitamin K
  • Certain anticoagulant (blood thinner) medications interfere with vitamin K

If you take blood thinners (such as warfarin), talk with your Grand Rapids healthcare provider before making major changes to your vitamin K intake.

Minerals: Major and Trace

Minerals are divided into:

  • Major (macrominerals) – needed in larger amounts
  • Trace (microminerals) – needed in small amounts but still essential

Major minerals include

  • Calcium
  • Phosphorus
  • Potassium
  • Sulfur
  • Sodium
  • Chloride
  • Magnesium

Trace minerals include

  • Iron
  • Zinc
  • Copper
  • Manganese
  • Iodine
  • Selenium

Key Minerals for Grand Rapids Residents

Calcium

What it does

Calcium is vital for:

  • Strong bones and teeth
  • Muscle contraction (including the heart)
  • Blood clotting
  • Proper nerve function
  • Enzyme activity

If you don’t get enough calcium over time, your bones can become weak and brittle, increasing your risk of osteoporosis and fractures—especially important in icy Michigan winters when falls are more common.

Food sources

It’s better to get calcium from foods than from supplements:

  • Dairy: milk, yogurt, cheese
  • Fortified plant milks (soy, almond, oat)
  • Fortified breakfast cereals
  • Tofu made with calcium salts
  • Leafy greens: kale, bok choy, broccoli, watercress, parsley
  • Almonds

Iodine

What it does

Iodine is needed to make thyroid hormones, which:

  • Control your metabolic rate (how fast your body uses energy at rest)
  • Support brain and body growth and development

We only need a small amount, but deficiency can affect energy, weight, and development.

Food sources

  • Dairy products
  • Seafood and seaweed (kelp)
  • Eggs
  • Some vegetables
  • Iodized salt

Most table salt and many breads in the United States are made with iodized salt, so most people in Grand Rapids get enough iodine. Too much iodine, especially in people with thyroid disease, can be harmful—only take iodine supplements under medical supervision.

Iron

What it does

Iron is essential for:

  • Transporting oxygen in the blood (part of hemoglobin)
  • Providing energy to cells
  • Supporting immune function

Food sources

Animal (heme) iron – better absorbed:

  • Red meat and offal (liver)
  • Poultry
  • Fish

Plant (non-heme) iron:

  • Legumes (beans, lentils, chickpeas)
  • Eggs
  • Fortified breakfast cereals
  • Some leafy greens

Vitamin C-rich foods (like citrus, peppers, strawberries) help your body absorb non-heme iron.

Iron deficiency

Iron deficiency is common and can affect both adults and children. Nationally, about 1 in 8 people don’t consume enough iron. Those at higher risk include:

  • Babies and young children
  • Teenage girls
  • Women with heavy menstrual periods
  • Pregnant women
  • People with chronic conditions or restricted diets
  • Vegans and some vegetarians

Symptoms can include fatigue, pale skin, shortness of breath, and frequent infections. If you suspect iron deficiency, ask your Grand Rapids provider for a blood test before starting supplements.

Zinc

What it does

Zinc supports:

  • Growth and development
  • Immune function
  • Wound healing
  • Taste and smell
  • Production and transport of the active form of vitamin A

Food sources

Zinc is highest in protein-rich foods:

  • Red meat
  • Poultry
  • Shellfish
  • Milk and cheese
  • Whole grains
  • Legumes
  • Fortified cereals

Magnesium

What it does

Magnesium is involved in:

  • Maintaining bone health
  • Converting glucose into energy
  • Supporting immune function
  • Regulating blood pressure
  • Supporting normal muscle and lung function

Food sources

  • Nuts (such as cashews, almonds)
  • Legumes (beans, lentils)
  • Dark green vegetables (spinach, Swiss chard)
  • Whole grains
  • Seafood
  • Cocoa and dark chocolate

Potassium

What it does

Potassium is important for:

  • Proper function of nerves, muscles, and the heart
  • Helping lower blood pressure
  • Balancing fluid and electrolyte levels

Our bodies are designed for a high-potassium, low-sodium diet, but modern processed foods often reverse this.

Food sources

  • Bananas
  • Apricots
  • Oranges
  • Mushrooms
  • Spinach and other leafy greens
  • Potatoes
  • Beans and lentils
  • Nuts and seeds

Most people should increase potassium by eating more fruits and vegetables. However, people with kidney disease or on certain medications must be careful not to get too much potassium. Always follow your doctor’s advice.

Sodium

What it does

Sodium (mostly from salt) helps:

  • Maintain the correct volume of blood and body fluids
  • Support nerve and muscle function

We only need a small amount of sodium. Many Americans—including people in Grand Rapids—consume nearly double what they need.

Too much sodium can lead to:

  • High blood pressure (hypertension)
  • Increased risk of heart disease and stroke

Main sources

  • Salt (sodium chloride) added to food
  • Processed and packaged foods (soups, sauces, deli meats, fast food, frozen meals, snack foods)
  • Some breads, cheeses, and condiments

Whole foods like fruits, vegetables, unprocessed meats, and dairy contain smaller natural amounts of sodium. Reducing processed foods and restaurant meals is one of the best ways to lower sodium intake in your daily diet.

Fat-Soluble vs Water-Soluble Vitamins

  • Fat-soluble vitamins (A, D, E, K) are stored in the liver and body fat. Because they can build up, very high supplement doses can cause toxicity.
  • Water-soluble vitamins (B-complex and vitamin C) are not stored for long. Deficiencies can develop over weeks to months if intake is very low (for example, it takes months of no vitamin C to develop scurvy).

Who May Need Vitamin or Mineral Supplements in Grand Rapids

Most healthy adults in the Grand Rapids area can meet their needs with a balanced diet. However, supplements may be recommended for:

  • Women who are pregnant or planning a pregnancy (e.g., folic acid, sometimes iron)
  • Women who are breastfeeding
  • People with very restricted diets (e.g., some vegans, people with food allergies or intolerances)
  • People who smoke
  • People with conditions like celiac disease, cystic fibrosis, pancreatitis, or other malabsorption disorders
  • Older adults, especially for vitamin D, B12, and sometimes calcium
  • People with documented deficiencies on blood tests

Supplements should be:

  • Short-term when used to correct a deficiency
  • Taken only on the advice of your doctor or a registered dietitian

Local clinics and hospitals in Grand Rapids can provide nutrition counseling and blood testing to check for deficiencies.

Practical Tips for Grand Rapids Residents

  • Eat the rainbow: Include a variety of colorful fruits and vegetables daily.
  • Choose whole foods: Focus on minimally processed foods—fresh produce, whole grains, lean proteins, nuts, and seeds.
  • Plan for winter:
    • Consider vitamin D testing and talk to your provider about supplements.
    • Use frozen vegetables and fruits to maintain nutrient intake when local fresh produce is limited.
  • Watch your sodium: Limit highly processed and fast foods common in many American diets.
  • Stay active: Regular physical activity supports bone health and overall metabolism—use local gyms, indoor walking tracks, or community centers in Grand Rapids during colder months.

Key Points

  • Some vitamins and minerals can cause toxicity if consumed in large amounts, especially fat-soluble vitamins A, D, E, and K.
  • Vitamin A is crucial for vision, immune function, and skin health; deficiency can increase infection risk and cause night blindness.
  • Vitamin C must be eaten regularly because the body cannot make it or store it for long; it supports collagen, immunity, and iron absorption.
  • Vitamin D deficiency is common in northern climates like Grand Rapids due to limited sun exposure and can weaken bones.
  • A balanced, varied diet is the best way to meet your vitamin and mineral needs; supplements should be used only under medical guidance.

If you live in the Grand Rapids, MI area and are concerned about your vitamin or mineral status, contact your primary care provider, a local dietitian, or public health resources such as the Kent County Health Department or Grand Rapids Public Health for personalized advice.