Importance of Micronutrients

Allie Redding
Oct 11, 2024
4 min read

Updated: Oct 16, 2024

A dive into the world of essential nutrients, a focus on Vitamins and Minerals

By Allie Redding RDN, LD

Have you ever wondered why some nutrients are considered macros, and others are not? Which nutrients do we consider micronutrients and why? The answer lies in the quantity required to meet our bodies needs. We require macronutrients in larger quantities (more than 100mg/day) than micronutrients (less than 100mg/day).

Macronutrients are Fats, Carbohydrates and Protein. You can read more about those here!

Micronutrients are Vitamins and Minerals. We can divide Micronutrients into these into 4 categories.

Fat Soluble Vitamins

The vitamins included in this category are Vitamin K, A, D, and E. Fat soluble vitamins are so named because they can be retained in our fat stores. While theoretically the likelihood of a fat soluble vitamin deficiency tends to be lower due to our ability to store excess intake over time, we know these deficiencies do still occur. On the other hand, we can develop toxicities when levels of these vitamins build up in the body and become harmful.

Vitamin D maintains bone density in conjunction with calcium and phosphorus, which are minerals. Vitamin D can be created in the body from sunlight. Vitamin A is important for maintaining certain organ systems such as the eyes. Vitamin K plays an important role in blood clotting. Vitamin E holds a variety of roles for organ maintenance and decreasing inflammation. Carotenoids, which are converted to Vitamin A in the body, and Vitamin E are both considered antioxidants, meaning they protect the body from damage created by free radicals that exist in our food supply and environment.

Water Soluble Vitamins

Water soluble vitamins are not stored in the body in large amounts and are typically excreted in our urine if we consume more than necessary. Water soluble vitamins include Vitamin C and all B vitamins. Vitamin C is important for immune system health, regulation and creating collagen. Vitamin C is also an antioxidant. B vitamins have a variety of roles including immune system health, creating red blood cells, metabolism and cell energy.

Macrominerals

Minerals are essential elements we need for vital functions and are needed in larger amounts compared to microminerals, or trace minerals. Macrominerals include Calcium, Phosphorus, Potassium, Magnesium, Sodium, Chloride and Sulfur. Calcium is the most abundant mineral in the human body and important for bone integrity and prevention of diseases like osteoporosis. Sodium is another mineral necessary for fluid balance and hydration status. Most Americans consume too much sodium in the form of salt, which overtime can lead to symptoms of fluid retention, high blood pressure and risk of stroke or heart attack.

Trace Minerals

Essential trace minerals include Iron, Manganese, Copper, Chromium, Iodine, Fluoride, Zinc, Selenium and Molybdenum. Iron is important in production of hemoglobin. Did you know that women ages 11-50 need almost double the amount of iron than men 19 and older? This is related to the menstrual cycle, where the loss of blood monthly depletes iron stores in women. Iron from animal sources compared to plant sources is more bioavailable, meaning the body can utilize it better. Iron is also better absorbed when eating foods with Vitamin C and avoiding foods with Calcium. Zinc is another trace mineral that is very important in skin repair and maintenance for situations such as wound healing. Zinc is found in oysters, pumpkin seeds, eggs, and some legumes.

In Summary

All vitamins and minerals play very specific and essential roles in the human body. We acquire these essential micronutrients from our food and water supply. The National Academies set Dietary Reference Intakes (DRIs) for micronutrients to help us maintain adequate levels to support whole health and reduce risk of toxicity. You can find more information about the DRIs here.

While it is important we meet the adequate intake of these essential nutrients, risk of toxicity and food and medication interaction are some of the reasons it is very important to take caution with over the counter supplements that are not regulated. It is imperative your primary care physician is aware of any supplements you take apart from prescribed medications.

As one of the services in my program, I am able to provide you with a nutritional analysis of your nutrient intake from food. This provides you with an estimated macronutrient and micronutrients breakdown during our first month of working together. If you would like more information about a nutrition analysis or how you can meet your goals for a healthy diet, set up a free discovery call with me- Get Started Now!