What Are Micronutrients?

Understanding the essentials of dietary nutrition can benefit everyone. It helps you better comprehend what you’re eating, interpret food labels, and make more informed food choices.

Micronutrients are a key area to learn about in nutrition. We sat down with independent expert Jennie Norton, a Registered Dietitian Nutritionist at Vegan Wins, a website focused on vegan diets, to learn more. 

In this article, you’ll learn more about:

• What micronutrients are and what they do 

• Micronutrients examples

• How to get enough micronutrients in your diet

• Whether you need to take micronutrient supplements

• Common signs of micronutrient deficiencies

• How micronutrient needs can vary at different life stages

The term “micronutrients” refers to vitamins and minerals your body needs to perform a wide range of functions. Around 30 of these are considered “essential” micronutrients—nutrients your body cannot produce on its own and needs to function optimally.

Vitamins are organic compounds made by plants and animals that are broken down by your body. Minerals are inorganic metals and chemicals and don’t get broken down by the body. 

The World Health Organization provides a helpful micronutrients definition:

“Micronutrients are vitamins and minerals needed by the body in very small amounts”.

Micronutrients help your body to do all kinds of things. Jennie explains: “They support everything from energy production to immune function and even mental clarity”. 

Macro vs. Micronutrients

There’s an important distinction between macro and micronutrients (read our article on macronutrients here). Essentially, macronutrients are nutrients you need in large quantities (protein, fat,s and carbohydrates). Micronutrients are ones you need in small quantities. 

But just because micronutrients are required in small amounts doesn’t mean they’re any less important. Deficiencies in micronutrients can cause both short-term discomfort (think tiredness caused by a lack of iron), as well as severe long-term health damage (think conditions like rickets, caused by a lack of vitamin D). As Jennie says, “micronutrients might not get as much attention as macros, but they’re just as important”.

Examples of Micronutrients: Four Key Types

Nutritionists categorize micronutrients into four main types. Below are some common vitamins and minerals, along with example foods rich in each nutrient.

1. Water-soluble vitamins

These vitamins dissolve in water and include B vitamins and vitamin C. 

2. Fat-soluble vitamins

These vitamins don’t dissolve in water. The body stores them in fatty tissues and the liver.

3. Macrominerals

These minerals are needed in larger amounts than trace minerals. Here are some common examples:

4. Trace minerals

You only need these in small amounts, but they’re still critical for health. Some examples of trace minerals are described below. 

How to Get All the Micronutrients You Need

Probably the simplest way to get all your micronutrients from food is to eat a balanced, varied diet. Jennie advises: “Instead of obsessing over every vitamin and mineral, think colour and variety”. 

Jennie continues: “Different-colored fruits and veggies offer different nutrients, so aim for a mix—leafy greens for iron and calcium, orange veggies for vitamin A, and berries for antioxidants. Whole grains, nuts, seeds, and legumes also bring in key minerals like magnesium, zinc, and selenium”. 

Eating the same foods every day can lead to nutrient gaps. Jennie advises: “If your meals tend to look the same every day, it’s time to switch things up.”

What Are Micronutrient Deficiencies? 

Although micronutrients are needed in small amounts, they play a huge role in overall health. Thanks to public health improvements, many illnesses caused by micronutrient deficiencies are now rare. For example, studies show fluoride added to water has helped reduce tooth decay.

However, some micronutrient deficiencies remain common. Jennie notes: “Iron and B12 deficiencies tend to crop up most often, especially in women and those on plant-based diets.”

She adds, “Iron is essential for oxygen transport in the blood, and low levels can leave you feeling drained. B12 is crucial for nerve function and energy, but it’s mainly found in animal products. Vegans and vegetarians need to get it from fortified foods or supplements.”

“Vitamin D is another big one—especially in colder climates where sun exposure is limited. Since dietary sources are scarce, many people benefit from supplements,” Jennie advises.

Signs of Micronutrient Deficiencies

Deficiency symptoms vary depending on the nutrient, but common signs include:

• Constant fatigue (iron, B12, vitamin D)

• Thinning hair and weak nails (biotin, iron, zinc)

• Muscle cramps (magnesium, potassium, calcium)

• Brain fog or difficulty concentrating (B12, iodine, iron)

• Weakened immune function (vitamin C, zinc, vitamin D)

If these symptoms are persistent, Jennie recommends checking in with a healthcare professional. Blood tests can help identify any deficiencies.

Do You Need to Take Micronutrient Supplements? 

If you eat a balanced, varied diet, you likely won’t need supplements. Jennie states: “If your diet is balanced and varied, you probably don’t need a daily multivitamin.”

However, there are exceptions. Jennie recommends B12 for vegans, vitamin D for those with limited sun exposure, and iron for those prone to deficiency.

Certain life stages may require supplements, such as pregnancy. Pregnant women (and those planning to get pregnant) should take a daily folate supplement. In the UK, the NHS advises 400 micrograms of folic acid from before pregnancy through the first 12 weeks.

Micronutrient needs for different people

As mentioned above, most people can get all the micronutrients they need from a balanced diet. Nonetheless, it’s helpful to be aware that different kinds of people may have different micronutrient needs. 

What Are Micronutrient Needs as You Get Older?

As we get older, Jennie explains that “our bodies absorb some nutrients less efficiently.” It’s therefore valuable to speak to your GP about how you’re feeling, and they may recommend a blood test to check if you need any supplements.

For healthy aging, Jennie emphasizes that “calcium, vitamin D, and B12 become particularly important for bone health and energy levels.” She adds that muscle maintenance also depends more on protein and key minerals like magnesium. More generally, “getting enough vitamin K and omega-3s supports heart and brain health into your later years.”

For postmenopausal women, Jennie notes that iron needs actually decrease. 

Micronutrient Food Needs for Different Demographics

Generally speaking, men and women have similar micronutrient needs, but there are some differences to be aware of. Jennie explains, “Women typically need more iron, especially during menstruation, while men often need more zinc, which supports testosterone levels and immune function. Folate is essential for women of childbearing age, and postmenopausal women need to focus more on bone-supporting nutrients like calcium and vitamin D.”

Micronutrients for Vegan and Vegetarian Diets

On most measures, vegan and vegetarian diets are super healthy, but it’s important to be mindful of some micronutrients that are primarily found in animal products (especially vitamin B12). It’s also a little harder to get sufficient iron, zinc, iodine, and omega-3s from plant-based foods alone.

However, it’s by no means impossible to meet your micronutrient needs on a vegan or vegetarian diet. For example, vitamin B12 supplements can be found in most health food stores, or you can choose food that’s fortified with vitamin B12 (many breakfast cereals, plant milks, and breads include it).

Jennie sums it up: “Fortified foods (like plant milks and nutritional yeast) help [to get vitamin B12], and things like flaxseeds, chia seeds, and walnuts provide plant-based omega-3s. Since the conversion of ALA (plant-based omega-3) to EPA and DHA can be inefficient, some vegans may also benefit from an algae-based EPA/DHA supplement. For iodine, sources include iodized salt (used in moderation) and seaweed (in small amounts to avoid excessive intake).”

Eat Meals Rich in Micronutrient Foods

You might only need small quantities of micronutrients, but they play a major role in your health and wellbeing. As we’ve seen with our micronutrient examples, these vitamins and minerals are involved in everything from helping release energy to creating red blood cells and even supporting your heart’s function.

By eating a varied, balanced diet in line with government guidance, you can be confident that you’ll get the micronutrients you need to thrive.

What Are the Micronutrients in Huel?

Huel meals, snacks, and drinks have all 26 essential vitamins and minerals (27 if you’re in the United States) + Huel’s bespoke micronutrient blend, designed for complete, balanced nutrition. Head over to our science pages for a detailed breakdown of all the micronutrients in each Huel meal.