Micronutrients are the vitamins and minerals your body needs in small amounts to turn food into energy, build bones and blood, and keep your immune system and nerves working. Most people can cover their needs with a varied pattern of vegetables, fruit, whole grains and protein foods, but a few groups are more likely to fall short and may need fortified foods or a supplement. Here is what micronutrients do, where to find them and how to tell if you might need extra help.
What counts as a micronutrient
Nutrients fall into two broad groups. Macronutrients (carbohydrates, protein and fat) provide calories and are needed in grams. Micronutrients provide no calories and are needed in milligrams or micrograms, yet they run many of the chemical reactions that keep you alive.
- Water-soluble vitamins: vitamin C and the B vitamins (such as B12, folate, B6). Your body stores little of most of these, so you need a regular supply.
- Fat-soluble vitamins: vitamins A, D, E and K. These are stored in body fat and the liver, which is why very high supplement doses can build up.
- Major minerals: calcium, magnesium, potassium, sodium and phosphorus, needed in larger amounts.
- Trace minerals: iron, zinc, iodine, selenium and copper, needed in very small amounts but still essential.
What micronutrients do for you
Each vitamin and mineral has several jobs, and they often work in teams. A few examples show how wide-ranging they are:
| Nutrient | Main jobs | Good food sources |
|---|---|---|
| Iron | Carries oxygen in red blood cells | Meat, poultry, fish, beans, lentils, tofu, fortified cereals |
| Vitamin B12 | Healthy nerves and red blood cells | Fish, meat, eggs, milk products, fortified plant beverages |
| Calcium | Bones, teeth, muscle and nerve function | Milk, yogurt, cheese, fortified soy beverage, canned salmon with bones |
| Vitamin D | Helps absorb calcium; bone health | Fatty fish, eggs, fortified milk and plant beverages |
| Vitamin C | Tissue repair, immune function, helps absorb plant iron | Citrus, berries, peppers, tomatoes, broccoli |
| Magnesium | Muscle and nerve function, energy production | Nuts, seeds, legumes, whole grains, leafy greens |
| Folate | Making new cells; important before and during pregnancy | Leafy greens, legumes, enriched grain products |
Food first: how to cover most of your needs
No single food has everything, which is why variety matters more than any one “superfood.” Canada’s Food Guide recommends a healthy eating pattern built on vegetables and fruits, whole grain foods and protein foods. In practice, that looks like:
- Fill half your plate with vegetables and fruit at most meals, and aim for different colours across the week. Dark greens, orange vegetables, red and purple produce each bring a different mix of nutrients.
- Choose whole grains such as oats, brown rice, whole wheat bread and barley, which keep more of their B vitamins, magnesium and fibre than refined grains.
- Rotate your protein foods between beans, lentils, tofu, nuts, seeds, fish, eggs, poultry, lean meat and milk products. Each one adds something different, from iron and zinc to calcium and B12.
- Use frozen and canned produce when fresh is expensive or out of season. They are still good sources of vitamins and minerals; just check canned items for added salt or sugar.
If grocery shopping feels overwhelming, our guide to healthy grocery shopping walks through building a cart that covers these bases without a lot of extra cost.
Who is more likely to fall short
Most healthy adults eating a varied diet do not need to worry about every vitamin. Some groups, however, have higher needs or absorb less:
- Adults over 50 and people with little or no animal food in their diet. The NIH Office of Dietary Supplements notes that many older adults do not absorb the vitamin B12 naturally found in food well, and advises people over 50 to get most of their B12 from fortified foods or supplements. It also notes that plant foods have no B12 unless they are fortified, so vegetarians and vegans may not get enough.
- Women with heavy periods, pregnant people and young children. These groups are more likely to have trouble getting enough iron, along with frequent blood donors and people with some digestive conditions.
- People on very restrictive diets. Cutting out whole food groups, or eating very little overall, makes it harder to cover your needs. This is one reason we encourage gradual changes over crash diets.
If you eat mostly plants, our article on a plant-based diet covers how to plan for B12, iron, calcium and other nutrients that need a bit more attention.
Simple pairings that help absorption
How you combine foods can make a difference. Your body absorbs iron from plant sources better when you eat it with meat, poultry or seafood, or with foods rich in vitamin C, according to the same NIH iron fact sheet. A few easy combinations:
- Lentil soup with tomatoes, or a bean chili with peppers
- Fortified breakfast cereal or oatmeal with strawberries or a glass of orange juice
- A spinach salad with orange segments and a little chicken or chickpeas
- Vitamin D and calcium together: yogurt or fortified milk with breakfast, or salmon with a side of greens
Fat-soluble vitamins (A, D, E and K) are absorbed better with some fat, so a drizzle of olive oil on vegetables or a few nuts with fruit is a sensible habit rather than something to avoid.
Do you need a supplement?
Supplements can be useful for specific needs, such as B12 for older adults or vegans, folic acid before and during pregnancy, or iron when a blood test shows you are low. They are not a replacement for food. The NIH Office of Dietary Supplements states that supplements can’t take the place of the variety of foods that make up a healthy eating routine, and that more is not always better: too much of some nutrients, such as vitamin A, can cause harm.
Before you start a supplement, ask yourself:
- Is there a specific reason, such as my age, diet, pregnancy or a lab result?
- Am I taking more than one product that contains the same nutrient (for example, a multivitamin plus a separate vitamin D or iron)?
- Do I take prescription medications that could interact with it?
Your doctor or pharmacist can help you answer these, and a registered dietitian can look at your overall eating pattern.
Signs you might be low
Deficiency symptoms are often vague and overlap with many other causes, so they are a reason to get checked rather than to self-diagnose. Ongoing tiredness, weakness, shortness of breath, pale skin, frequent infections, numbness or tingling in the hands and feet, or brittle nails can all have many explanations. A blood test is usually the only way to know whether a nutrient is actually low.
When to check with a professional
- You have symptoms like those above that last more than a couple of weeks.
- You are pregnant, planning a pregnancy or breastfeeding.
- You are over 50, follow a vegan diet, or have a digestive condition, and wonder about B12, vitamin D or iron.
- You have had weight-loss surgery or take medications long term.
- You are considering high-dose supplements or several products at once.
Coaching can help you build eating habits that make a varied diet easier, but testing, diagnosis and supplement dosing belong with your doctor, pharmacist or a registered dietitian.
Key takeaways
- Micronutrients are vitamins and minerals needed in small amounts for energy, blood, bones, nerves and immunity.
- A varied pattern of vegetables, fruit, whole grains and different protein foods covers most needs.
- Aim for colour and rotation through the week instead of chasing single “superfoods.”
- Older adults, vegans, pregnant people and those with heavy periods are more likely to need fortified foods or supplements.
- Pair plant iron with vitamin C foods, and use supplements for a specific reason, not as insurance against a poor diet.
Frequently asked questions
Can I get all my micronutrients from food?
Most healthy adults can come close with a varied diet. Exceptions include B12 for older adults and vegans, folic acid around pregnancy, and anyone with a diagnosed deficiency.
Is a daily multivitamin a good idea?
It can fill small gaps for some people, but it does not make up for a limited diet. Check with your doctor or pharmacist, especially if you take other supplements or medications.
Are frozen vegetables less nutritious?
No. Frozen and canned vegetables and fruit are healthy, affordable options and help you eat a wider variety all year.