What Are Micronutrients? Benefits, Sources, and Diet Explained (2024)

Micronutrients are vitamins and minerals that your body needs to perform vital functions. Even though you only need these nutrients in small quantities, deficiencies cause health issues.Your body uses micronutrients to produce energy, enzymes, and hormones.

Micronutrients such as vitamins and minerals also play an important role in development, which is why children especially need to Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source meet their daily recommended intake.

This article discusses the types, functions, and daily requirements of micronutrients, as well as healthy sources of micronutrients.

Micronutrients are chemical substances the body requires to function optimally.

Vitamins are organic micronutrients. This means that plants and animals create these compounds and that they are easier to break down.

Minerals are inorganic micronutrients. This means that elements such as heat and acid cannot break them down. Minerals exist in water and soil.

Consuming a healthy, balanced diet can help you avoid vitamin and mineral deficiencies. Your doctor may also suggest taking a daily multivitamin.

Clinicians categorize nutrients into two separate types: macronutrients and micronutrients.

Macronutrients are the nutrients we need in large amounts. The main macronutrients are protein, carbohydrates, and fat. Micronutrients, on the other hand, are nutrients we need in lower amounts.

Micronutrients and macronutrients are both essential nutrients. This means that the body cannot make adequate amounts of them on its own.

Learn more about macronutrients and their role in nutrition.

There are four categories of micronutrients: microminerals, macrominerals, water-soluble vitamins, and fat-soluble vitamins.The sections below look at each of these in more detail.

Your body needs fewer than 100 milligrams (mg) Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source of microminerals daily.

Micromineral nutrients include:

• Iron: Your body uses iron to produce hemoglobin. This protein is present in red blood cells and delivers oxygen from the lungs to other organs. Iron is also important for development and hormone production.
• Copper: Copper aids energy, connective tissue, and blood vessel production. It is also essential to brain and nervous system function.
• Zinc: Zinc helps your body fight off infections and is also an important component of proteins and DNA. It is also important for growth.
• Selenium: Your body uses selenium for thyroid gland function and DNA production. It also prevents damage from infections and free radicals.
• Iodine: Iodine helps your body produce thyroid hormones. Developing fetuses and infants especially need iodine for bone and brain development.
• Fluoride: Fluoride is essential to the development and health of bones and teeth.
• Manganese: This micromineral helps with the processing of important components in the body, such as carbohydrates, amino acids, and cholesterol metabolism.

Below are the RDA and AI amounts of some microminerals for adults.

Macrominerals are minerals your body needs at a level of more than 100 mg Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source per day for good health. The exact amounts required will vary per person and per micromineral.

Macrominerals include:

• Calcium: Calcium helps your body maintain strong bones and conduct nerve functions.
• Phosphorous: Your teeth contain most of the phosphorous in your body. Phosphorous is important for energy production.
• Magnesium: Your body uses magnesium for muscle and nerve function. It also plays a role in blood sugar stability, blood pressure, and protein, bone, and DNA production.
• Sodium: Sodium helps your body maintain a balance of water and minerals. It also helps your muscles relax.
• Potassium: Your body uses potassium for many functions. A few include kidney and heart function, nerve transmission, and muscle contractions.
• Chloride: This electrolyte works with sodium and potassium to maintain water balance in the body.

Below are the RDA and AI amounts of some microminerals for adults.

Water-soluble vitamins need more frequent replenishment since your body cannot store them. These vitamins enter your bloodstream, and any excess amounts exit the body in your urine.

The essential water-soluble vitamins are:

• Vitamin B1 (thiamine): The body converts B1 into energy.
• Vitamin B2 (riboflavin): Vitamin B2 helps your cells function. It also helps with growth and development.
• Vitamin B3 (niacin): Vitamin B3 also converts food into energy for cell functions and development.
• Vitamin B5 (pantothenic acid): This helps your body make and break down fats.
• Vitamin B6: Vitamin B6 aids enzyme reactions that control your metabolism. Vitamin B6 also assists in immune function and brain development.
• Vitamin B7 (biotin): Biotin converts macronutrients into energy.
• Vitamin B9 (folate): This vitamin helps produce genetic material and helps your cells divide.
• Vitamin B12 (cobalamins): This vitamin keeps your blood and nerve cells healthy. It also helps prevent megaloblastic anemia, which leads to fatigue and weakness.
• Vitamin C (L-ascorbic acid): Vitamin C acts as an antioxidant and aids collagen production.

The following table outlines the ranges of RDA or AI for adults.

Your body stores fat-soluble vitamins in your fat for later use. The essential fat-soluble vitamins are:

• Vitamin A: This is a key vitamin for your vision, immune system, and reproductive system.
• Vitamin E: Vitamin E boosts your immune system, fights off free radicals, and helps with blood clotting.
• Vitamin D: Vitamin D helps your body absorb calcium and fight off infection. Your muscles need vitamin D to move.
• Vitamin K: Your body needs this vitamin for blood clotting. It is also important for bone health.

The following table outlines the ranges of RDA or AI for adults.

Nutrient deficiencies negatively affect your overall health.

According to the World Health Organization (WHO) Trusted Source World Health Organization Highly respected international organization Go to source, iron, vitamin A, and iodine deficiencies are the most common. The WHO also reports that around 45% of deaths in children relate to undernutrition.

The effects of a nutrient deficiency will depend on which nutrient a person is deficient in, the severity of the deficiency, and other individual factors, such as age.

For example, a vitamin A deficiency in children can lead to blindness and make them more susceptible to infections.

If you experience any new and persistent symptoms, contact your doctor for advice and diagnosis.

Learn more about vitamin A, including deficiencies, here.

Eating a balanced variety of food sources can help prevent micronutrient deficiencies.

Some manufacturers also fortify Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source processed foods such as cereal with vitamins.

Not all food sources will contain all of the same nutrients. This is why it is important to eat a wide variety of whole foods to meet nutritional needs.

The following are a few examples of sources of micronutrients:

• Leafy greens: Some leafy greens, such as spinach, contain vitamins A, C, and K, as well as minerals such as iron, folate, and potassium.
• Cruciferous vegetables: Vegetables such as cauliflower, broccoli, and Brussels sprouts contain a wide range of minerals.
• Fruits: Fruits also contain a range of minerals and vitamins, such as vitamins C, E, and K.
• Nuts and seeds: Nuts and seeds can be rich in vitamins, minerals, and other essential nutrients, such as healthy fats. Oils made from these sources may also contain important micronutrients.
• Eggs and dairy: Eggs, milk, and other dairy products can contain a variety of minerals as well as some important B vitamins, such as vitamin B12.
• Meat: Meats such as lean beef are good sources of minerals and some A and B vitamins.
• Fish and seafood: Like meat, fish such as salmon and tuna contain vitamins A and B. They also contain other important minerals and nutrients, including omega-3.
• Plant-based proteins: Proteins derived from plant sources can also offer amounts of key minerals. Tempeh, seitan, and tofu are all examples.

If you follow a standard Western diet, or if you do not have a varied or balanced diet, you may have Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source some nutritional deficiencies. This may also occur if you follow a restrictive diet and do not eat meat or animal products.

Taking a multivitamin can help, but always consult with your doctor before taking a new vitamin or supplement or giving one to a child.

Your doctor can order a blood panel if you display any symptoms of vitamin or mineral deficiencies. In some situations, you may need to take a prescription dose of a particular vitamin.

However, taking high doses of vitamins or doses that are inappropriate for your condition without a doctor’s recommendation can lead to toxicity.

Micronutrients are essential for your health.

Your body needs smaller quantities of micronutrients than macronutrients, but deficiencies can lead to serious health issues.

Whole foods, fortified processed foods, and supplements can help you meet your daily recommended goals.If you are concerned about your nutrient intake or experience new, persistent symptoms, contact your doctor for advice.