Micronutrients are nutrients the body needs in small amounts to function well. Getting enough of each from food can be challenging, especially if you exclude animal foods because of what I consider misleading advice about them.
Unlike macronutrients—carbohydrates, proteins and fats—which the body needs in larger amounts, micronutrients do not provide energy. They support the processes that keep the body working.
Both matter. Focusing only on calories can make it easy to overlook vitamins and minerals.
Micronutrients and Their Food Sources
Here are some micronutrients and foods that contain them:
- Vitamin A (Retinol and Carotenoids) - Sources: Beef liver, egg yolks, cod liver oil, meat, fish, sweet potatoes, carrots, spinach, kale, cantaloupe, apricots, pumpkin, winter squash, red peppers, mango, and papaya.
- Vitamin B1 (Thiamine) - Sources: Pork, beef liver, seafood, whole grains, beans, nuts, seeds, potatoes, and asparagus.
- Vitamin B2 (Riboflavin) - Sources: Dairy products, meat, eggs, nuts, green leafy vegetables, mushrooms, and whole grains.
- Vitamin B3 (Niacin) - Sources: Meat, fish, poultry, whole grains, beans, and nuts.
- Vitamin B5 (Pantothenic acid) - Sources: Meat, organ meats, whole grains, legumes, avocado, mushrooms, and sweet potatoes.
- Vitamin B6 (Pyridoxine) - Sources: Poultry, fish, organ meats, meat, bananas, nuts, whole grains, and spinach.
- Vitamin B7 (Biotin) - Sources: Egg yolks, liver, meat, peanuts, and cauliflower.
- Vitamin B9 (Folate) - Sources: Beef liver, organ meats, leafy green vegetables, legumes, asparagus, brussels sprouts, and broccoli.
- Vitamin B12 (Cobalamin) - Sources: Meat, fish, poultry, dairy products, and eggs.
- Vitamin C (Ascorbic acid) - Sources: Citrus fruits, strawberries, kiwi, bell peppers, broccoli, cauliflower, brussels sprouts, tomatoes, and papaya.
- Vitamin D (Cholecalciferol and Ergocalciferol) - Sources: Fatty fish, egg yolks, and fish liver oils.
- Vitamin E (Tocopherols and Tocotrienols) - Sources: Nuts, seeds, leafy green vegetables, vegetable oils, and asparagus.
- Vitamin K (Phylloquinone and Menaquinones) - Sources: Organ meats, leafy green vegetables, such as spinach and kale, broccoli, and brussels sprouts.
- Calcium - Sources: Dairy products, canned fish with bones, dark leafy greens, and tofu.
- Chloride - Sources: Salt, seaweed, celery, and olives.
- Chromium - Sources: Meat, whole grains, nuts, and mushrooms.
- Cobalt - Sources: Organ meats, fish, and nuts.
- Copper - Sources: Organ meats, seafood, meat, nuts, seeds, whole grains, and legumes.
- Iodine - Sources: Seafood, seaweed, dairy products, and iodized salt.
- Iron - Sources: Red meat, poultry, fish, organ meats, legumes, and leafy green vegetables.
- Magnesium - Sources: Meat, whole grains, legumes, nuts, seeds, and leafy green vegetables.
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Supplementation
While a balanced diet that includes a variety of whole, natural foods is an excellent way to ensure that you are getting all of the necessary micronutrients your body needs, some individuals may require additional supplementation to address underlying health issues.
If your diet requires a long list of supplements, I think it is worth reconsidering what you eat.
I make three practical exceptions to my preference for getting nutrients from food:
- Magnesium - Due to modern farming practices and soil depletion, it can be difficult to obtain enough magnesium from food alone. Supplementation can be a useful way to ensure adequate magnesium intake. Magnesium is involved in over 300 biochemical reactions in the body and is essential for many bodily functions, including muscle and nerve function, bone health, and energy metabolism.
- Vitamin D - While vitamin D can be obtained from food sources such as fatty fish and egg yolks, it can be difficult to obtain sufficient levels through food alone, especially in areas with limited sun exposure. Vitamin D is necessary for the absorption of calcium and phosphorus, which are important for bone health, and is also important for immune function.
- Creatine - Creatine is a compound found naturally in meat and fish. It is involved in energy metabolism in the body and is commonly used as a supplement by athletes and bodybuilders to improve performance. While it is possible to obtain creatine through diet, supplementation can be useful for those with increased energy needs, such as athletes and those with certain health conditions.
Supplements can be useful in some circumstances, but I would start with a varied diet built around whole foods.
My own takeaway is to eat a range of animal foods, including organ meats, alongside whole fruit, and to spend time in the sun.