Micronutrients: Why They Matter Beyond Calories
Calories and macros get all the attention, but micronutrients — vitamins and minerals — are equally essential. You can hit your calorie goals and still be malnourished if you're not getting enough of these vital nutrients.
What Are Micronutrients?
Micronutrients are nutrients your body needs in small amounts but are essential for proper function. Unlike macros (which provide energy), micros don't provide calories but enable hundreds of bodily processes.
They include:
- Vitamins: Organic compounds (A, B vitamins, C, D, E, K)
- Minerals: Inorganic elements (iron, calcium, zinc, magnesium, etc.)
Your body can't make most of these — you need to get them from food (or supplements).
Essential Vitamins
Vitamin A
Vision, immune function, skin health
Sources: Sweet potato, carrots, spinach, eggs
B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12)
Energy production, brain function, cell metabolism
Sources: Meat, eggs, dairy, legumes, whole grains, leafy greens
Vitamin C
Immune support, collagen production, antioxidant
Sources: Citrus fruits, peppers, strawberries, broccoli
Vitamin D
Bone health, immune function, mood regulation
Sources: Sunlight, fatty fish, fortified foods, egg yolks
Vitamin E
Antioxidant, skin health, immune support
Sources: Nuts, seeds, spinach, vegetable oils
Vitamin K
Blood clotting, bone metabolism
Sources: Leafy greens, broccoli, Brussels sprouts
Essential Minerals
Calcium
Bones, teeth, muscle function
Dairy, leafy greens, fortified foods
Iron
Oxygen transport, energy
Red meat, spinach, legumes
Magnesium
Muscle/nerve function, energy
Nuts, seeds, whole grains, greens
Zinc
Immune function, wound healing
Meat, shellfish, legumes, seeds
Potassium
Blood pressure, muscle function
Bananas, potatoes, beans
Sodium
Fluid balance, nerve function
Salt (most people get enough)
Common Deficiencies
Even in developed countries, these deficiencies are surprisingly common:
Vitamin D
~42% of US adults are deficient. Risk factors: indoor lifestyle, darker skin, living far from equator. Symptoms: fatigue, bone pain, weakness, depression.
Iron
Especially common in women, vegetarians. Symptoms: fatigue, weakness, pale skin, shortness of breath.
Magnesium
~50% don't meet requirements. Symptoms: muscle cramps, fatigue, irregular heartbeat.
B12
Common in vegans, elderly. Symptoms: fatigue, numbness, memory issues, anemia.
How to Get Enough Micronutrients
1. Eat a Variety of Whole Foods
Different colored fruits and vegetables provide different nutrients. Aim for variety — "eat the rainbow."
2. Don't Rely on Supplements Alone
Whole foods contain fiber, phytonutrients, and combinations that work better together than isolated supplements.
3. Consider Strategic Supplementation
Vitamin D (especially in winter), B12 (if vegan), and iron (if deficient) may be worth supplementing based on your situation.
4. Don't Over-Restrict Calories
Very low calorie diets make it hard to get enough micronutrients. Moderate deficits are healthier.
Track Your Nutrition
Pandish helps you track not just calories, but overall nutrition quality.