Table of ContentsView AllTable of ContentsFood SourcesBenefitsDeficiency SymptomsDaily Needs

Table of ContentsView All

View All

Table of Contents

Food Sources

Benefits

Deficiency Symptoms

Daily Needs

The term “essential micronutrients” refers to nutrients that the body cannot function without, such as iron, potassium, calcium, and vitamins A, C, and D. These play large roles in blood clotting, brain development, immune system function, energy production, bone health, and other crucial processes.

Aside from vitamin D, the human body can’t make its own essential micronutrients, so we must consume foods (or supplements) that contain them. These include fruits, vegetables, dairy products, meats, legumes, and other elements of a healthy diet.

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Person reaching for carton of eggs in supermarket

Types of Micronutrients

“Micronutrient” is a general term for vitamins and minerals. Vitamins and minerals can be classified as fat-soluble vitamins, water-soluble vitamins, macrominerals, and trace minerals.

Fat-soluble vitamins do not dissolve in water and are best absorbed when taken along with asource of fat. Excess nutrients are stored in the liver and fatty tissues in the body. Water-soluble vitamins dissolve in water and are not easily stored in the body, with excess usually being excreted in the urine.

Examples of Micronutrients in Food

Aside from vitamin D, your body cannot make micronutrients, so they must be obtained from the diet. Each food group provides several different vitamins and minerals. Eating a variety of foods is the best way to get all the micronutrients you need.

Micronutrients and select food sources of each are as follows.

Fat-Soluble Vitamins

Sources of fat-soluble vitamins include:

Water-Soluble Vitamins

Sources of water-soluble vitamins include:

Macrominerals

Sources of macrominerals include:

Trace Minerals

Sources of trace minerals include:

Micronutrients vs. Macronutrients

Macronutrients, however, are needed in larger amounts compared to micronutrients. Macronutrients provide your body with energy and includecarbohydrates,proteins, and fats. These make up your total daily calorie intake, whereas micronutrients are not included as part of caloric intake.

Why Do People Need Micronutrients?

Micronutrients play crucial roles in growth and development from the earliest stages of human development and on—from fetuses to infants, children, and adults. They are required for optimal nutrition, and they support many body structures and processes.

For example, folate (vitamin B9) helps prevent somecongenital (present at birth) conditions, makeDNAand other genetic materials, and is needed for cell division. Calcium strengthens bones and teeth and supports the body’s circulatory system, nerve function, hormonal secretion, and blood clotting. Iodine is important for early cognitive development and thyroid health.

Each micronutrient has different roles in keeping the body growing and functioning properly. Deficiency can throw off the balance and lead to a host of problems.

Symptoms of Micronutrient Deficiency

Micronutrient deficiencies can cause visible and life-threatening health conditions. But there may also be less noticeable symptoms, including decreased energy, mental sharpness, and overall day-to-day functioning. These harder-to-spot symptoms can lead to trouble learning, decreased work productivity, and increased risk of infection and other diseases.

Below are six common worldwide micronutrient deficiencies and their associated symptoms:

How Many Micronutrients Do You Need Daily?

It’s important to eat a balanced diet with a variety of foods daily to ensure you are getting the vitamins and minerals your body needs to properly function. Below are the amounts of micronutrients needed per day for adults aged 19 or older, based on the recommended dietary allowances (RDAs) or adequate intakes (AIs).

Fat Soluble Vitamins

Recommended amounts:

Tolerable Upper Intake LevelsMicronutrients may have established tolerable upper intake levels. Daily ongoing intake below these levels should not pose a significant health risk, but exceeding the level may.These are established for different age groups.While food sources rarely lead to exceeding the tolerable upper intake limit for micronutrients, taking supplements can lead to excess. Check any dietary supplements for proper dosage and talk with a healthcare provider about your needs and limits.

Tolerable Upper Intake Levels

Micronutrients may have established tolerable upper intake levels. Daily ongoing intake below these levels should not pose a significant health risk, but exceeding the level may.These are established for different age groups.While food sources rarely lead to exceeding the tolerable upper intake limit for micronutrients, taking supplements can lead to excess. Check any dietary supplements for proper dosage and talk with a healthcare provider about your needs and limits.

Micronutrients may have established tolerable upper intake levels. Daily ongoing intake below these levels should not pose a significant health risk, but exceeding the level may.These are established for different age groups.

While food sources rarely lead to exceeding the tolerable upper intake limit for micronutrients, taking supplements can lead to excess. Check any dietary supplements for proper dosage and talk with a healthcare provider about your needs and limits.

Summary

Micronutrients are required for optimal nutrition and immune function, and support many body structures and processes, as well as help protect against diseases and other health conditions.

Symptoms of a deficiency depend on the vitamin or mineral that is lacking in the body and can range from mild to serious. Amounts of micronutrients needed daily also vary and are specific to each vitamin or mineral.

39 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Godswill, A. G., Somtochukwu, I. V., Ikechukwu, A. O., & Kate, E. C. (2020).Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review.International Journal of Food Sciences,3(1), 1–32. doi:10.47604/ijf.1024National Institutes of Health, Office of Dietary Supplements.Vitamin A and carotenoids.National Institutes of Health, Office of Dietary Supplements.Vitamin D.National Institutes of Health, Office of Dietary Supplements.Vitamin E.National Institutes of Health, Office of Dietary Supplements.Vitamin K.National Institutes of Health, Office of Dietary Supplements.Vitamin C.National Institutes of Health, Office of Dietary Supplements.Thiamin.National Institutes of Health, Office of Dietary Supplements.Riboflavin.National Institutes of Health, Office of Dietary Supplements.Niacin.National Institutes of Health, Office of Dietary Supplements.Pantothenic acid.National Institutes of Health, Office of Dietary Supplements.Vitamin B6.National Institutes of Health, Office of Dietary Supplements.Biotin.National Institutes of Health, Office of Dietary Supplements.Folate.National Institutes of Health, Office of Dietary Supplements.Vitamin B12.National Institutes of Health, Office of Dietary Supplements.Calcium.National Institutes of Health, Office of Dietary Supplements.Magnesium.National Institutes of Health, Office of Dietary Supplements.Phosphorus.National Institutes of Health, Office of Dietary Supplements.Potassium.Harvard School of Public Health.Salt and sodium.Farag MA, Abib B, Qin Z, Ze X, Ali SE.Dietary macrominerals: updated review of their role and orchestration in human nutrition throughout the life cycle with sex differences.Curr Res Food Sci. 2023;6:100450. doi:10.1016/j.crfs.2023.100450National Institutes of Health, Office of Dietary Supplements.Copper.National Institutes of Health, Office of Dietary Supplements.Chromium.National Institutes of Health, Office of Dietary Supplements.Fluoride.National Institutes of Health, Office of Dietary Supplements.Iodine.National Institutes of Health, Office of Dietary Supplements.Iron.National Institutes of Health, Office of Dietary Supplements.Manganese.National Institutes of Health, Office of Dietary Supplements.Molybdenum.National Institutes of Health, Office of Dietary Supplements.Selenium.National Institutes of Health, Office of Dietary Supplements.Zinc.Adjepong M, Agbenorku P, Brown P, Oduro I.The role of antioxidant micronutrients in the rate of recovery of burn patients: a systematic review.Burns Trauma. 2016;4:18. doi:10.1186/s41038-016-0044-xPizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763World Health Organization.Micronutrients.Centers for Disease Control and Prevention.Micronutrient facts.National Heart, Lung, and Blood Institute.Iron-deficiency anemia.World Health Organization.Vitamin A deficiency.National Library of Medicine.Vitamin D deficiency.American Thyroid Association.Iodine deficiency.American Thyroid Association.Hypothyroidism (underactive).National Institutes of Health, Office of Dietary Supplements.Nutritional recommendations and databases.

39 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Godswill, A. G., Somtochukwu, I. V., Ikechukwu, A. O., & Kate, E. C. (2020).Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review.International Journal of Food Sciences,3(1), 1–32. doi:10.47604/ijf.1024National Institutes of Health, Office of Dietary Supplements.Vitamin A and carotenoids.National Institutes of Health, Office of Dietary Supplements.Vitamin D.National Institutes of Health, Office of Dietary Supplements.Vitamin E.National Institutes of Health, Office of Dietary Supplements.Vitamin K.National Institutes of Health, Office of Dietary Supplements.Vitamin C.National Institutes of Health, Office of Dietary Supplements.Thiamin.National Institutes of Health, Office of Dietary Supplements.Riboflavin.National Institutes of Health, Office of Dietary Supplements.Niacin.National Institutes of Health, Office of Dietary Supplements.Pantothenic acid.National Institutes of Health, Office of Dietary Supplements.Vitamin B6.National Institutes of Health, Office of Dietary Supplements.Biotin.National Institutes of Health, Office of Dietary Supplements.Folate.National Institutes of Health, Office of Dietary Supplements.Vitamin B12.National Institutes of Health, Office of Dietary Supplements.Calcium.National Institutes of Health, Office of Dietary Supplements.Magnesium.National Institutes of Health, Office of Dietary Supplements.Phosphorus.National Institutes of Health, Office of Dietary Supplements.Potassium.Harvard School of Public Health.Salt and sodium.Farag MA, Abib B, Qin Z, Ze X, Ali SE.Dietary macrominerals: updated review of their role and orchestration in human nutrition throughout the life cycle with sex differences.Curr Res Food Sci. 2023;6:100450. doi:10.1016/j.crfs.2023.100450National Institutes of Health, Office of Dietary Supplements.Copper.National Institutes of Health, Office of Dietary Supplements.Chromium.National Institutes of Health, Office of Dietary Supplements.Fluoride.National Institutes of Health, Office of Dietary Supplements.Iodine.National Institutes of Health, Office of Dietary Supplements.Iron.National Institutes of Health, Office of Dietary Supplements.Manganese.National Institutes of Health, Office of Dietary Supplements.Molybdenum.National Institutes of Health, Office of Dietary Supplements.Selenium.National Institutes of Health, Office of Dietary Supplements.Zinc.Adjepong M, Agbenorku P, Brown P, Oduro I.The role of antioxidant micronutrients in the rate of recovery of burn patients: a systematic review.Burns Trauma. 2016;4:18. doi:10.1186/s41038-016-0044-xPizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763World Health Organization.Micronutrients.Centers for Disease Control and Prevention.Micronutrient facts.National Heart, Lung, and Blood Institute.Iron-deficiency anemia.World Health Organization.Vitamin A deficiency.National Library of Medicine.Vitamin D deficiency.American Thyroid Association.Iodine deficiency.American Thyroid Association.Hypothyroidism (underactive).National Institutes of Health, Office of Dietary Supplements.Nutritional recommendations and databases.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Godswill, A. G., Somtochukwu, I. V., Ikechukwu, A. O., & Kate, E. C. (2020).Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review.International Journal of Food Sciences,3(1), 1–32. doi:10.47604/ijf.1024National Institutes of Health, Office of Dietary Supplements.Vitamin A and carotenoids.National Institutes of Health, Office of Dietary Supplements.Vitamin D.National Institutes of Health, Office of Dietary Supplements.Vitamin E.National Institutes of Health, Office of Dietary Supplements.Vitamin K.National Institutes of Health, Office of Dietary Supplements.Vitamin C.National Institutes of Health, Office of Dietary Supplements.Thiamin.National Institutes of Health, Office of Dietary Supplements.Riboflavin.National Institutes of Health, Office of Dietary Supplements.Niacin.National Institutes of Health, Office of Dietary Supplements.Pantothenic acid.National Institutes of Health, Office of Dietary Supplements.Vitamin B6.National Institutes of Health, Office of Dietary Supplements.Biotin.National Institutes of Health, Office of Dietary Supplements.Folate.National Institutes of Health, Office of Dietary Supplements.Vitamin B12.National Institutes of Health, Office of Dietary Supplements.Calcium.National Institutes of Health, Office of Dietary Supplements.Magnesium.National Institutes of Health, Office of Dietary Supplements.Phosphorus.National Institutes of Health, Office of Dietary Supplements.Potassium.Harvard School of Public Health.Salt and sodium.Farag MA, Abib B, Qin Z, Ze X, Ali SE.Dietary macrominerals: updated review of their role and orchestration in human nutrition throughout the life cycle with sex differences.Curr Res Food Sci. 2023;6:100450. doi:10.1016/j.crfs.2023.100450National Institutes of Health, Office of Dietary Supplements.Copper.National Institutes of Health, Office of Dietary Supplements.Chromium.National Institutes of Health, Office of Dietary Supplements.Fluoride.National Institutes of Health, Office of Dietary Supplements.Iodine.National Institutes of Health, Office of Dietary Supplements.Iron.National Institutes of Health, Office of Dietary Supplements.Manganese.National Institutes of Health, Office of Dietary Supplements.Molybdenum.National Institutes of Health, Office of Dietary Supplements.Selenium.National Institutes of Health, Office of Dietary Supplements.Zinc.Adjepong M, Agbenorku P, Brown P, Oduro I.The role of antioxidant micronutrients in the rate of recovery of burn patients: a systematic review.Burns Trauma. 2016;4:18. doi:10.1186/s41038-016-0044-xPizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763World Health Organization.Micronutrients.Centers for Disease Control and Prevention.Micronutrient facts.National Heart, Lung, and Blood Institute.Iron-deficiency anemia.World Health Organization.Vitamin A deficiency.National Library of Medicine.Vitamin D deficiency.American Thyroid Association.Iodine deficiency.American Thyroid Association.Hypothyroidism (underactive).National Institutes of Health, Office of Dietary Supplements.Nutritional recommendations and databases.

Godswill, A. G., Somtochukwu, I. V., Ikechukwu, A. O., & Kate, E. C. (2020).Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review.International Journal of Food Sciences,3(1), 1–32. doi:10.47604/ijf.1024

National Institutes of Health, Office of Dietary Supplements.Vitamin A and carotenoids.

National Institutes of Health, Office of Dietary Supplements.Vitamin D.

National Institutes of Health, Office of Dietary Supplements.Vitamin E.

National Institutes of Health, Office of Dietary Supplements.Vitamin K.

National Institutes of Health, Office of Dietary Supplements.Vitamin C.

National Institutes of Health, Office of Dietary Supplements.Thiamin.

National Institutes of Health, Office of Dietary Supplements.Riboflavin.

National Institutes of Health, Office of Dietary Supplements.Niacin.

National Institutes of Health, Office of Dietary Supplements.Pantothenic acid.

National Institutes of Health, Office of Dietary Supplements.Vitamin B6.

National Institutes of Health, Office of Dietary Supplements.Biotin.

National Institutes of Health, Office of Dietary Supplements.Folate.

National Institutes of Health, Office of Dietary Supplements.Vitamin B12.

National Institutes of Health, Office of Dietary Supplements.Calcium.

National Institutes of Health, Office of Dietary Supplements.Magnesium.

National Institutes of Health, Office of Dietary Supplements.Phosphorus.

National Institutes of Health, Office of Dietary Supplements.Potassium.

Harvard School of Public Health.Salt and sodium.

Farag MA, Abib B, Qin Z, Ze X, Ali SE.Dietary macrominerals: updated review of their role and orchestration in human nutrition throughout the life cycle with sex differences.Curr Res Food Sci. 2023;6:100450. doi:10.1016/j.crfs.2023.100450

National Institutes of Health, Office of Dietary Supplements.Copper.

National Institutes of Health, Office of Dietary Supplements.Chromium.

National Institutes of Health, Office of Dietary Supplements.Fluoride.

National Institutes of Health, Office of Dietary Supplements.Iodine.

National Institutes of Health, Office of Dietary Supplements.Iron.

National Institutes of Health, Office of Dietary Supplements.Manganese.

National Institutes of Health, Office of Dietary Supplements.Molybdenum.

National Institutes of Health, Office of Dietary Supplements.Selenium.

National Institutes of Health, Office of Dietary Supplements.Zinc.

Adjepong M, Agbenorku P, Brown P, Oduro I.The role of antioxidant micronutrients in the rate of recovery of burn patients: a systematic review.Burns Trauma. 2016;4:18. doi:10.1186/s41038-016-0044-x

Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763

World Health Organization.Micronutrients.

Centers for Disease Control and Prevention.Micronutrient facts.

National Heart, Lung, and Blood Institute.Iron-deficiency anemia.

World Health Organization.Vitamin A deficiency.

National Library of Medicine.Vitamin D deficiency.

American Thyroid Association.Iodine deficiency.

American Thyroid Association.Hypothyroidism (underactive).

National Institutes of Health, Office of Dietary Supplements.Nutritional recommendations and databases.

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