Micronutrients: What They Do and How They Support Our Health
Do you often feel tired, irritable, or lacking in energy - even though you eat healthily? Maybe it's not just the hectic daily life, but also the supply of micronutrients. Micronutrients, such as vitamins and trace elements, control over 100,000 processes in the body. Researchers at Harvard University therefore recommend: Everyone - young or old - should optimize their supply of micronutrients. Find out here how you can influence your health with vitamins and trace elements and how to meet your micronutrient needs.
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We live longer, but not healthier
Today we live longer than ever before. However, instead of being healthier and fitter, many people are tired, exhausted, irritable, or susceptible to infections. The paradox: Our range of food has never been so diverse - and yet studies show that millions of people are deficient in micronutrients. How does this fit together?
The answer often lies not in the quantity, but in the quality of our nutrition. Many things we eat may fill the stomach, but not the cells.
What are micronutrients - and why are they so important?
When it comes to nutrition, we think of calories, proteins, carbohydrates, or fats. However, it is the micronutrients that quietly ensure that our body functions. They are not sources of energy, but invisible control centers: they enable nutrients to be utilized, hormones to be produced, and cells to be regenerated. But what exactly are micronutrients?
Micronutrients include:
Vitamins: Vitamin A, Vitamin D, Vitamin E, Vitamin K, Vitamin C, and B vitamins (Biotin, Folic Acid, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Pyridoxine, Cobalamin)
Minerals: For example, magnesium, sodium, potassium – required in larger amounts.
Trace elements: Iron, Zinc, Iodine, Selenium, Copper are essential in very small amounts.
Phytonutrients: Polyphenols, Flavonoids – have antioxidant and anti-inflammatory effects.
Essential fatty acids (e.g. omega-3) and amino acids (e.g. tryptophan): also act as micronutrients.
While each micronutrient can be named individually, they only unleash their full power together. Like pieces of a puzzle, they interlock, support each other in their function, and enable smooth processes in the body. If one piece is missing, the balance is thrown off. That's why it's not just about the individual, but about the interaction.
What micronutrients do in the body
Without micronutrients, important processes in the body do not function properly. Researchers from Harvard University and other renowned institutes emphasize: a healthy micronutrient status is the basis for long-term health, energy, and well-being. In fact, micronutrients are involved in over 100.000 metabolic processes involved - and thus in practically every function of your body.
Some tasks at a glance:
Effect | Micronutrients |
|---|---|
Immune system | Iron, vitamins C, A, D, B6, B12, folic acid, copper, selenium, and zinc are all relevant micronutrients that support the immune system. |
More energy, less fatigue | Iron, folic acid, magnesium, niacin, vitamin C, vitamin B2, B12, and B6 contribute to the reduction of tiredness and fatigue. |
Performance | Niacin, Vitamin B2, Vitamin B1, Vitamin B12, pantothenic acid, and Vitamin B6 contribute to a normal energy metabolism. |
Metabolism
| Biotin, chromium, and zinc contribute to a normal metabolism of macronutrients. Zinc contributes to a normal fatty acid metabolism and a normal carbohydrate metabolism. |
Cognition & Mental Health | Iron, iodine, and zinc are involved in normal cognitive function. |
Prevention & Cell Protection | Vitamin B2, selenium, vitamin C, vitamin E, and zinc help protect cells from oxidative stress. Folic acid, vitamin B6, and vitamin B12 contribute to a normal homocysteine metabolism. |
Hormone | Vitamin B6 contributes to the regulation of hormone activity. Zinc helps maintain a normal testosterone level. |
Cardiovascular | Vitamin B1 contributes to normal heart function. Folic acid, vitamin B6, vitamin B12 contribute to a normal homocysteine metabolism. Vitamin K supports normal blood clotting. Vitamin C contributes to normal collagen formation for normal blood vessel function. |
Bones & Joints | Vitamin D, Vitamin K, and manganese contribute to the maintenance of normal bones. Vitamin C supports normal collagen formation for normal cartilage function. |
Skin, hair, nails | Biotin, niacin, and zinc contribute to the maintenance of normal skin. Selenium and zinc contribute to the maintenance of normal hair and nails. |
Each micronutrient has diverse functions, and the numerous processes in our organism are closely interconnected. Therefore, a balance of all important vitamins and trace elements in the body is crucial. Micronutrients are particularly central for our cells - the foundation of our health. Because every bodily function starts at the cellular level: energy production, immune system, hormone formation - everything depends on how well our cells are nourished.
Why micronutrients are so crucial for your cellular metabolism
Our metabolism is a fascinating process: In the mitochondria of our cells, energy in the form of ATP is produced from glucose. ATP is the body's energy currency, and micronutrients are involved in this conversion. Vitamins and trace elements act as so-called co-factors - without them, processes stall, energy production decreases, and cell function suffers. Additionally, micronutrients play a significant role in protecting the cells. Free radicals, which naturally arise during energy production, can damage the cells if they become too abundant. Vitamin C and E, zinc, and selenium can prevent this by eliminating the free radicals and restoring balance in the cells.
By supplying all micronutrients to one's cells, one strengthens the metabolism at its foundation and thus supports the body's energy supply, as well as its health and longevity.
Studies show: Micronutrients rejuvenate and uplift the mood
Do micronutrients only strengthen cells? In fact, the effects are much more comprehensive, as healthy cells form the basis for a high-performing body. Therefore, it is not a big surprise that micronutrients measurably improve health and can even influence the psyche. Here are three impressive results:
Rejuvenation effect at the cellular level: A balanced and micronutrient-rich diet was able to reduce biological age by up to three years in just 8 weeks (Fitzgerald et al., 2021).
Mood-lifting: After just 12 weeks, a diet rich in micronutrients led to significantly improved mood and a reduction in depressive symptoms (Jacka et al., BMC Med, 2017).
Younger Brain: Regular intake of micronutrients has been shown to protect cognitive health and delay age-related brain decline by around three years (Yeung et al., Am J Clin Nutr, 2023).
Modern micronutrient research: Supply gaps despite diversity
The selection in supermarkets is huge. However, according to a large analysis by Harvard University, many people - even in industrialized countries - do not reach the recommended daily amounts. Iron, folic acid, vitamin C, B vitamins, and selenium are particularly often lacking. Why is it difficult for us nowadays to meet our daily needs?
The German Nutrition Society recommends consuming at least 5 portions of vegetables and fruits per day to meet the requirements. However, the National Consumption Study shows that only 15 percent achieve these minimum recommendations. While our plates are full, they often contain foods that are high in calories but low in micronutrients. Nutrition experts refer to this as. "empty calories" - they fill the stomach, but not the nutrient storesI'm here to help! Just provide me with the text you would like me to translate into English.
In addition, many people have an increased need due to their life situation or lifestyle.
Causes for a higher micronutrient requirement:
Physical activity
Stress (increased need for magnesium, B vitamins, zinc)
Medication intake (e.g. pill, acid blocker, pain reliever,..)
Intestinal diseases (interfere with the absorption of micronutrients)
Desire to have children, pregnancy, breastfeeding.
Smoking and alcohol consumption
This combination - consuming few plant-based foods while having an increased need - makes it difficult to meet daily requirements.
„I recommend everyone to take a micronutrient supplement as insurance in case they do not consume enough vitamins and trace elements.“
Prof. Walter Willett,
Harvard Medical School
How do I meet my micronutrient needs?
Basically, it is important to eat a varied, colorful, and unprocessed diet to ensure good nutrition. This includes
Vegetables and fruit (at least 5 portions a day)
Whole grain products & legumes
Nuts & Healthy Oils
Depending on the diet supplemented with fish, meat, eggs, dairy products.
Cooking fresh meals at home, including vegetables in every meal, and eating a varied diet are the key to consuming as many micronutrients as possible.
Clever combination: Micronutrients work as a team
Individually, many micronutrients are ineffective. They unleash their power only in interaction. This means they need other vitamins and trace elements to perform their full function, as all metabolic processes are interconnected. A few examples:
Vitamin D contributes to a normal absorption and utilization of calcium and phosphorus.
Iron will be through Vitamin C better received.
Zinc contributes to a normal vitamin A metabolism.
Copper contributes to a normal iron transport in the body
Therefore, experts such as the Harvard Medical School recommend holistic supplements instead of isolated individual substances - they meet the needs effectively without disturbing the delicate balance.
But even that is sometimes not enough. Especially people who exercise a lot, are under stress, or women of childbearing age need to pay special attention to certain nutrients, and deficiencies are not uncommon.
Micronutrient deficiency: Our body shows it to us - often before laboratory values do
If one or even several nutrients are missing, our body quickly lets us know. We feel it in:
Fatigue, even after a good night's sleep
Irritability and "weak" nerves
Muscle cramps or increased tension despite movement
Brittle nails, dry skin, hair loss
Mood swings or lack of drive
increasing waist circumference
Sleep problems, sleep disturbances.
Lack of concentration or the feeling of "brain fog"
The problem: These complaints are often attributed to stress, age, or hormones - and sometimes that may be true - and therefore not taken so seriously. However, the supply of important micronutrients such as magnesium, B vitamins, iron, zinc, or selenium also often plays a role - and one would have a simple solution for more well-being in everyday life if one takes these signs seriously and looks for the true cause behind them.
Everything all right? Laboratory values are not always meaningful
You have had your blood checked and everything is in the "green range". And yet you feel tired, exhausted, irritable, or have trouble sleeping? Then it's worth taking a second look. Because: What is considered "normal" on paper does not automatically mean that your body is optimally nourished.
Because reference values are not based on optimal health, but on average values. They reflect what has been measured in the majority of the population - not what is good or right for you personally. A vitamin or mineral level in the lower normal range can therefore be a functional deficiency that is already noticeably affecting your well-being - even if it is not yet considered "pathological" medically. Terms such as "reference values" or "normal values" should therefore always be viewed with caution.
Your body knows better: It sends signals much earlier when cells are not optimally supplied.
Why Harvard recommends a holistic dietary supplement for everyone
The recommendations of the Harvard Medical School are considered the gold standard in health research worldwide. And especially when it comes to micronutrients, experts there have been sounding the alarm for years: Even with a balanced diet, many people fail to meet their daily needs for vitamins, minerals, and trace elements.
Therefore, Harvard scientists recommend a holistic micronutrient supplement, combining as many essential nutrients as possible in a meaningful dosage - tailored to the actual needs of the body. Because only when all micronutrients are present in interaction, they can unfold their full effect. An excess or deficiency of a specific micronutrient can already disrupt metabolic processes.
A broadly based supplement is therefore not a substitute for a good diet, but an intelligent addition to stay permanently healthy, efficient, and resilient.
Our recommendation: Eat more colorful, plant-based, and better
A varied and balanced diet is the key to good micronutrient supply. Here we have a summary for you of important sources of micronutrients.
Micronutrient | Good sources |
|---|---|
Vitamin A | Carrots, oranges, tomatoes, sweet potatoes, kale, spinach, chard |
B vitamins | Tofu, peas, avocado, spinach, salmon, brown rice, lentils, mushrooms |
Vitamin C | Yellow bell peppers, black currants, parsley, kale, kiwis, broccoli, strawberries, oranges |
Vitamin D | Sun expose, supplement, cod liver oil, mushrooms |
Vitamin E | Wheat germ oil, almond oil, sunflower seeds, almonds, hazelnuts, olive oil, avocado |
Vitamin K | Cruciferous vegetables (broccoli, kale, red cabbage,..), chard, spinach, green beans, avocado, green peas, beet greens, parsley
|
Magnesium | Raw cacao, avocado, Brazil nuts, walnuts, pumpkin seeds, millet, buckwheat, tofu, black beans |
Potassium | Avocado, dates, raisins, potatoes, pumpkin, watermelon, coconut water, tomato paste |
Iron | Pumpkin seeds, spinach, quinoa, oats, raw cacao, dark chocolate, flaxseeds, amaranth |
Iodine | Nori seaweed, cod, primal salt, wakame seaweed |
Selenium | Coconut butter, coconut, wheat bran, walnuts, Brazil nuts, soybeans |
Zinc | Hemp seeds, sesame seeds, legumes, cashew nuts, peanuts, tofu, pumpkin seeds |
Conclusion: Micronutrients - The key to more energy and quality of life
Vitamins and trace elements are building blocks, switches, and protective shields at the same time. Those who pay attention to an adequate intake of micronutrients lay the foundation for long-term health, more energy, and well-being.
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