Your Micronutrients
Vitamins: Your Body’s Tiny Powerhouses
Vitamins are essential micronutrients that keep your body functioning at its best. Though we only need them in small amounts, they play a big role in maintaining energy, immunity, and vitality.
Some of their key functions include:
Supporting immune function
Promoting healthy skin, teeth, and bones
Helping the body absorb calcium
Aiding in the metabolism of carbohydrates and proteins
Supporting blood health and circulation
Nourishing the brain and nervous system
Protecting cells from damage
There are 13 essential vitamins, divided into two categories — fat-soluble and water-soluble.
Fat-soluble vitamins (stored in the body’s fatty tissues):
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water-soluble vitamins (not stored, so we need them regularly through food):
Vitamin C (ascorbic acid)
B vitamins:
B1 (thiamine)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin)
B9 (folate or folic acid)
B12 (cyanocobalamin)
A balanced diet rich in vegetables, fruits, whole grains, and quality protein is usually enough to meet vitamin needs. However, for many people today, that’s not always the case. Modern farming practices have depleted the soil of key nutrients, meaning even fresh produce often contains fewer vitamins and minerals than it once did.
If you eat less produce, have digestive issues, or feel your energy is low despite a healthy diet, your body may benefit from extra support. I can help you assess your micronutrient status and suggest appropriate supplementation if needed.
Minerals: The Foundation of Strength and Balance
Minerals are the second main group of micronutrients and are just as important as vitamins. They’re involved in hundreds of processes — from bone formation to hydration, energy production, and hormonal balance.
They’re divided into two groups: major minerals and trace minerals.
Major minerals
These are needed in larger amounts:
Magnesium
Calcium
Phosphorus
Sulfur
Sodium
Potassium
Chloride
They help your body:
Maintain bone strength and structure
Balance fluids and hydration
Support healthy skin, hair, and nails
Trace minerals
Needed in smaller quantities but still vital:
Iron
Zinc
Selenium
Manganese
Chromium
Copper
Iodine
Fluoride
Molybdenum
Trace minerals are essential for:
Carrying oxygen in the blood
Enabling proper blood clotting
Supporting immune function
Maintaining healthy blood pressure
Strengthening bones and teeth
Food sources of minerals
A nutrient-rich diet naturally supplies a variety of minerals. Focus on:
Grass-fed red meat (in moderation)
Seafood
Eggs and dairy
Nuts and seeds
Leafy greens and other vegetables
Fruits
Whole grains, beans, and legumes
Poultry
Fortified foods like cereals or breads
A small amount of iodized salt (no more than about 1 tsp per day)
Even with a mindful diet, lifestyle, stress, and soil depletion can affect your nutrient absorption. If you’d like guidance on optimizing your vitamin and mineral intake — through food or targeted supplements — feel free to reach out for a personalized consultation.
