What Are Micronutrients and Why Do They Matter?
When we talk about eating well we often focus on the big things — carbs, proteins, fats. However, there’s another group of nutrients that are just as important: micronutrients. These are the vitamins and minerals your body needs in small doses to stay healthy, function properly and fight off illness.
Even though you don’t need much of them being short on certain vitamins or minerals can lead to serious problems like fatigue, weak bones or a weakened immune system. Unlike macronutrients (which provide energy) micronutrients help your body use that energy and perform thousands of vital processes behind the scenes.
The Key Micronutrients Your Body Needs
There are many different vitamins and minerals but some of the most important include:
Vitamin C helps your immune system, keeps skin healthy and aids in iron absorption. You’ll find it in oranges, kiwifruit, strawberries and capsicum.
Vitamin D supports strong bones and helps your body absorb calcium. While your body makes vitamin D from sunlight it’s also found in eggs, fortified foods and oily fish like salmon.
Iron carries oxygen around your body and helps keep your energy levels up. Low iron can cause fatigue and make you feel run down. Good sources include red meat, spinach, beans and iron-fortified cereals.
Calcium is essential for strong bones and teeth as well as proper muscle and nerve function. You’ll find it in dairy products, almonds, tofu and leafy greens.
Magnesium plays a role in muscle function, energy production and even sleep. It’s found in nuts, seeds, wholegrains and dark chocolate.
Vitamin B12 supports your nervous system and helps your body make red blood cells. It’s mostly found in animal products like meat, eggs and dairy. Vegetarians and vegans need to watch their intake.
Common Signs You Might Be Missing Micronutrients
Because micronutrients work quietly in the background, it can be easy to overlook them, until something feels off. Some common signs of deficiency include feeling tired all the time, getting sick often, brittle nails, muscle cramps or mood changes. If you’ve been feeling ‘not quite right’ and can’t figure out why a shortfall in key vitamins or minerals could be part of the reason.
If you’re concerned your doctor can order a blood test that can help identify any gaps. They may recommend dietary changes or supplements depending on the results.
Food First: The Best Way to Get Your Micronutrients
While supplements can help in some situations most people can get the micronutrients they need from a balanced, varied diet. The more colour you have on your plate the better. Think bright fruits, dark green veg, nuts, seeds, wholegrains, lean proteins and healthy fats. They all offer a wide range of vitamins and minerals.
Try to eat whole foods as much as possible rather than relying on processed options. Many packaged foods are lower in micronutrients and higher in salt, sugar and additives that don’t support long-term health.
Planning a few extra fruit or veg servings into your day can go a long way. Swapping white bread for wholegrain, snacking on almonds or fruit or adding spinach to your scrambled eggs are small steps that add up.
Are You Getting Enough?
The answer depends on your diet, lifestyle and even where you live. Some people may need more of certain nutrients at different stages of life. For example, iron needs increase during pregnancy, older adults often need more calcium and vitamin D and people who follow vegetarian or vegan diets may need to pay closer attention to their vitamin B12 and iron intake.
Sun exposure, food preferences, health conditions and medication can all affect how well your body absorbs certain nutrients too. If you’re unsure speak to your GP or a registered dietitian who can help assess your needs and give tailored advice.
Nourishing the Little Things Makes a Big Difference
Micronutrients might be small but their role in your wellbeing is huge. Supporting your body with the right vitamins and minerals doesn’t require a complete diet overhaul, just a few smart choices each day.
Focusing on a colourful, whole-food diet can help you feel more energised, support your immunity and keep everything from your bones to your brain functioning well. It’s not about chasing perfection but giving your body the steady supply of support it needs to thrive.