MICRONUTRIENTS
It's always the little things that make a difference.
It's often the little things that have the biggest impact on our health, and this is why we shouldn't overlook our micronutrients. Micronutrients are the vitamins and minerals your body needs in small amounts to function at its best. Although we only need them in small quantities, they play a big role in keeping our bodies healthy.
They support energy production, enzyme and hormone production, cell repair and immune function. They also help protect our cells and support many of the processes that keep our bodies functioning properly. When we're lacking certain nutrients, deficiencies can contribute to health concerns such as iron-deficiency anaemia, iodine-deficiency thyroid conditions and vitamin A deficiency, which can affect vision.
WHAT ARE MICRONUTRIENTS?
Micronutrients are essential vitamins and minerals that our bodies require in small amounts to maintain health, support growth and carry out everyday functions.
Unlike macronutrients, which our bodies need in larger amounts and which provide energy, micronutrients don't provide calories. Instead, they help regulate important processes such as energy metabolism, immune function, blood clotting, brain function and cellular repair.
TYPES OF MICRONUTRIENTS
There are two main categories of micronutrients: vitamins and minerals.
VITAMINS - Vitamins are divided into two groups depending on how they are absorbed, transported and stored within the body.
Water-soluble vitamins - These vitamins dissolve in water and are generally not stored in large amounts in the body. Any excess is usually excreted through urine, meaning we need a regular dietary intake.
Examples include vitamin C and the B-group vitamins.
Fat-soluble vitamins - These vitamins dissolve in fat and can be stored in the liver and fatty tissues for later use.
Examples include vitamins A, D, E and K.
MINERALS - Minerals are inorganic nutrients that support a range of important bodily functions, including bone health, fluid balance, muscle contractions and nerve signalling.
They are divided into two groups:
Major minerals (macrominerals) - These are minerals that our bodies require in larger amounts.
Examples include calcium, magnesium, sodium, potassium, phosphorus and chloride.
Trace minerals - These are minerals that our bodies only need in small amounts but are still essential for enzyme activity, metabolism, immune function and other important processes.
Examples include iron, zinc, iodine, selenium and copper.
WHAT HAPPENS WHEN WE BECOME DEFICIENT?
When your body isn't getting enough of a particular micronutrient, or isn't absorbing it effectively, certain bodily functions can be affected.
Depending on the nutrient, inadequate levels may contribute to:
Persistent fatigue and low energy.
Changes in hair, skin and nail health.
Reduced immune function.
Changes in mood and concentration.
Muscle weakness or cramps.
Changes in menstrual health.
It's important to remember that these symptoms aren't exclusive to nutrient deficiencies and can have many underlying causes. This is why investigating rather than guessing is important.
WHY MIGHT WE BECOME DEFICIENT?
Nutrient deficiencies aren't always simply a result of not eating enough.
Some contributing factors include:
Limited dietary variety.
Restrictive eating patterns.
Increased nutritional requirements.
Heavy menstrual bleeding.
Digestive conditions affecting nutrient absorption.
Certain medications.
Chronic gastrointestinal blood loss or other underlying conditions.
This is where looking beyond diet alone can be important. Sometimes, the issue isn't what we're eating but how effectively our bodies are absorbing and utilising those nutrients.
FOOD FIRST, ALWAYS.
A varied, balanced diet is the foundation of micronutrient intake. Different foods provide different nutrients, which is why dietary diversity matters.
Rather than relying on individual supplements, aim to include a variety of:
Colourful fruits and vegetables.
Quality protein sources.
Wholegrains and legumes.
Nuts and seeds.
Healthy fats.
Animal or appropriately fortified plant-based foods.
SHOULD YOU SUPPLEMENT?
Not everyone needs the same supplements, and more isn't always better.
Supplementation should be guided by your individual needs, dietary intake, symptoms, health history and, where appropriate, pathology testing.
Certain nutrients can become harmful when supplemented in excessive amounts, so it's important to understand what your body actually needs before adding supplements into your routine.
UNDERSTAND WHAT YOUR BODY NEEDS.
As a naturopath, I look at the bigger picture. This includes your symptoms, diet, lifestyle, digestive health and relevant pathology results to understand where additional nutritional support may be needed.
It's about identifying potential deficiencies, understanding why they may be occurring and creating an individualised approach to support your health. Your health is individual, and your nutritional needs should be too.
If you'd like to explore your health further, I'd love to support you. You can enquire or book a naturopathic consultation here.
