July 14, 2026Wellness

Micronutrients, the invisible nutrient gap

What are micronutrients and why are they important?

Vitamins fall under the broad term of micronutrients needed by our body in small amounts which are quintessential for production of enzymes, regulation of metabolism, structure and functioning for bone and teeth, strengthening immunity, growth, support and maintenance of tissue function. Compared to macronutrients, these are required in smaller amounts and hence this name. Our bodies cannot produce vitamins and minerals, so they are also referred to as essential nutrients whose needs are mainly fulfilled through nutritional supplements. 

Difference between Micro-nutrients and Macronutrients

Although both are important, macro and micronutrients serve different purposes in the body. Micronutrients are required in much less quantities in our body, including essential vitamins and minerals like calcium, vitamin D, iron and zinc. On the other hand, macronutrients include proteins, fats and carbohydrates providing calories which provide energy to our body. Additionally, they aid in supporting immune function, tissue growth as well as repair. Another difference is that macronutrients are needed in larger amounts for energy while micronutrients are enable the macronutrients to be utilized effectively.

However, both macro and micronutrients should be obtained through diet since our body is unable to produce most micronutrients in the quantities required by our bodies. The only exception is Vitamin D which is one of the few micronutrients which can be produced by our body in response to sun exposure. Thus, the key to a healthy lifestyle is a balance between both types of micro and macronutrients.

Why are micronutrients important for our health?

These micronutrients play a prominent role in our body performing a variety of physiological functions such as production of enzymes, hormones, and other essential substances needed for normal growth and development. However, one should consult their doctor or dietician for the dosage as both excess or deficiencies of micronutrients can have severe effects on the body.

13 essential vitamins out of which 4 i.e. Vitamin A,D,E,K are fat soluble and 9 are water soluble. Each of these vitamins have a crucial role in the functioning of our body, some of whose functions is as follows

• Vitamin A plays an important role in the differentiation as well as proliferation of epithelial cells in our eyes, salivary glands, genito-urinary tract.

• Similarly, Vitamin D’s main work is to increase plasma calcium and phosphate levels important for bone health aiding in mineralization of osteoids. It is usually received through a variety of ways like our normal food, sun exposure, nutritional supplements.

• Vitamin E inhibits lipid peroxidation thus protecting polyunsaturated fatty acids from oxidative destruction helping in maintaining membrane fluidity as well as stability (Reddy & Jialal, 2022).

• Vitamin B12 is crucial for metabolism. It also helps in the formation of red blood cells maintaining the central as well as peripheral nervous system.

What are the key micro-nutrients most people are deficient in?

Micronutrient deficiencies are very common and a predominant global concern. A key reason for this is the lack of proper intake of nutrients. Globally, the most common micronutrient deficiencies are in zinc, iron, vitamin A, folate, iodine, each having its own set of public health consequences. Even with technological and scientific advancement, the burden of micronutrient deficiency is omnipresent (Espinosa-Salas & Gonzalez-Arias, 2023).

People at highest risk of vitamin deficiency include:

• Older adults with reduced nutrient absorption

• People with conditions affecting absorption like inflammatory bowel disease and celiac disease

• People following restrictive diets like vegan or vegetarian diets

• Individuals taking certain medications which negatively impact the absorption

Vitamin deficiency scenario in India

• In India according to the National Family Health Survey or NHFS-4, it has been revealed that India has the highest burden of anaemia worldwide.

• According to the Comprehensive National Nutrition Survey of children (CNNSC) 32% adults have surprising shown zinc deficiency (Ministry of Health and Family Welfare, n.d.).

•Another study was conducted to check the subclinical vitamin status as well as dietary intakes among healthy adults, and the results demonstrated that the overall prevalence of Vit B12 deficiency was very high (50%) followed by Vitamin B6 (46%), vit b12 (37%), folate (32%) , Vitamin D (29%), B1 (11%) which is very alarmin in a country like India

Why do we need multivitamin supplements?

We often wonder if we are getting all our micronutrients through our diet, but the reality is that it depends a lot on the type of lifestyle we live and the kind of food we prefer to eat. Although we receive the majority of the micronutrients through a standard healthy diet rich in whole foods, external supplementation is required for some of them. For eg: If we follow a vegan diet which is very common nowadays, then there is a high chance of us being deficient in Vit B12, omega 3 fatty acids or iron. It also depends on co-relating factors like age and geographical location. For eg: a study has shown that 49% of girls between the ages of 11 and 18 are deficient in iron putting them at a risk of iron deficient anaemia.

References

Espinosa-Salas, S., & Gonzalez-Arias, M. (2023, September 21). Nutrition: Micronutrient Intake, Imbalances, and Interventions. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK597352/

Reddy, P., & Jialal, I. (2022, September 19). Biochemistry, vitamin, fat soluble. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK53486