How to get more micronutrients in your diet – and why they’re good for you

By Dr Ross Walker

What are micronutrients?

Micronutrients, including vitamins and minerals, play a pivotal role in maintaining overall health and well-being. Unlike macronutrients, which provide energy, micronutrients support a myriad of essential physiological functions. The importance of adequate levels of these nutrients cannot be overstated, as they contribute significantly to growth, development, and disease prevention.

If you believe most conservative health professionals, you would accept the fact that we do not suffer any micronutrient deficiencies when we eat a standard western diet.

The vast majority of our micronutrients come from natural foods and in particular fruits and vegetables. It is a well-known fact that less than 10% of people living in the modern world consume 2 to 3 pieces of fruit per day and 3 to 5 servings of vegetables. The standard serving of both being around half a carrot.

Therefore it was no surprise to me when a recent study from Harvard university published in “Lancet Global Health” determined that half of the global population consumes inadequate levels of several micro nutrients. This information came from the global dietary database, the World Bank and dietary recall surveys in 31 countries. The data was then compared with the nutritional intake amongst the population of 185 countries. It basically looked at men and women in 17 age groups in five year increments from the age of 0 to 80 and then an 80+ group as well.

Are we getting enough micronutrients?

The comparison looked at the intake of 15 vitamins and minerals to determine who around the world was having an adequate daily intake. These included calcium, iodine, iron, riboflavin, folate, zinc, magnesium, selenium, thiamine, niacin and vitamins B6, B12, C and E.

The study showed inadequacies for nearly all of these vitamins and minerals. For example, 68% of the global population was deficient in iodine. 67% deficient vitamin E; 66% deficient in calcium; and 65% deficient in iron. There was greater than 50% inadequate intakes of riboflavin, folate, Vit C & B6. 22% had inadequate intakes of B3, thiamine 30% and selenium 37%.

Females were more prone to deficiency in iodine, B12, iron and selenium whilst males, calcium, B3, thiamine, zinc, magnesium and vitamins C and B6.

Why does this matter?

First and foremost, micronutrients are crucial for metabolic processes. For instance, B vitamins are vital for energy production & one carbon metabolism, while vitamin D is essential for calcium absorption, thereby promoting bone health. A deficiency in these micronutrients can lead to a range of health issues, from fatigue and weakened immunity to more severe conditions like osteoporosis and anaemia.

Moreover, micronutrients are integral to the functioning of enzymes and hormones, which regulate various bodily functions. Minerals such as zinc and magnesium are key players in metabolic pathways, influencing everything from muscle function to immune response. An inadequate intake can disrupt these processes, leading to chronic health problems.

The importance of micronutrients extends to mental health as well. Research has shown that deficiencies in certain vitamins and minerals can be linked to mood disorders and cognitive decline. Nutrients like omega-3 fatty acids, B vitamins, and antioxidants play a role in brain health, highlighting the connection between diet and mental well-being.

What can we do about it?

In a world where processed foods dominate, ensuring sufficient micronutrient intake can be challenging. A diet rich in fruits, vegetables, whole grains, nuts, and seeds can help mitigate this risk. For some, supplementation may be necessary, particularly for populations at risk of deficiencies.

With my recent comments stressing the importance of the MTHFR gene and adequate intakes of folate from a variety of fruits and vegetables, it is vital that as a global population we ensure access to better quality food.

I also believe that the supplement companies need to start fortifying their multivitamins with fourth generation folic acid. This is 5’ methyl tetra hydro folate in a glucosamine salt which is the most bioavailable and effective form of folic acid. It is my suggestion that all people from around age 30 should be taking a high-quality multivitamin with this particular form of folic acid contained within.

adequate levels of micronutrients are essential for optimal health. They not only support physical vitality but also mental and emotional well-being. Prioritising micronutrient-rich foods is a vital step toward achieving and maintaining good health.