Micronutrients are vitamins and minerals required by the body in small amounts but are vital for proper growth, development, and disease prevention. While macronutrients (carbohydrates, proteins, fats) provide the energy, micronutrients enable the body to use that energy efficiently.

Some of the most critical micronutrients include:

• Iron

• Vitamin B12

• Vitamin D

• Magnesium

• Zinc

• Folate

• Vitamin C

If you often feel sluggish, foggy, or like you’re dragging yourself through the day, it could be more than just a busy schedule. It might be a micronutrient issue. Take iron, for example. It’s essential for transporting oxygen in your blood. Without enough of it, your cells can’t generate the energy they need.

Vitamin B12 and magnesium also play crucial roles in energy production. B12 helps convert food into glucose, your body's primary fuel source. Magnesium is involved in over 300 biochemical reactions — many of which influence your energy levels. Deficiencies in these nutrients can lead to fatigue, muscle weakness, and low endurance.

Feeling anxious, down, or unusually irritable? Your mood could be impacted by what’s missing on your plate. Folate, Vitamin D, and Omega-3 fatty acids (technically not a vitamin or mineral but often grouped in nutritional discussions) are all linked to brain health and emotional regulation.

Low Vitamin D levels, especially in winter months, have been associated with seasonal affective disorder (SAD). Meanwhile, zinc and magnesium help modulate stress hormones and neurotransmitters like serotonin and dopamine. Without these micronutrients, your brain might not be functioning at full emotional capacity.

Think your immune system only kicks in when you're sick? It’s working around the clock — and it needs the right nutrients to do its job. Vitamin C, Zinc, and Vitamin A are powerful immune supporters.

A deficiency in zinc can impair your immune response, making it harder for your body to fend off infections. Vitamin C, an antioxidant, supports various cellular functions of both the innate and adaptive immune system. Even Vitamin E plays a role in preventing oxidative stress, a form of cellular damage that can weaken immunity over time.

Many micronutrient deficiencies go undetected because their symptoms can be vague — fatigue, brain fog, frequent illness, irritability, or even hair thinning. A simple blood test can help identify any imbalances.

Ask your healthcare provider to check for common deficiencies, especially if you follow a restrictive diet, are pregnant, or have a condition that affects nutrient absorption (like celiac disease or IBS).

Start by eating a colorful, whole-foods-based diet. Leafy greens, nuts, seeds, legumes, lean proteins, dairy, and whole grains are excellent sources of various micronutrients.

Sometimes food alone may not be enough. In those cases, supplementation — with guidance from a health professional — can help.

Micronutrients may be small, but their impact is massive. If you're struggling with low energy, mood swings, or constant colds, the solution might not be more coffee or another round of antibiotics — it could be in your micronutrient intake. Nourish the tiny forces within you, and they’ll return the favor by helping you feel more energized, balanced, and resilient every day.

Did You Know? A WHO report found that over 2 billion people worldwide suffer from micronutrient deficiencies, often without realizing it.

Ready to take control of your nutrition? Start by keeping a food diary for one week and look at the diversity in your meals. Want guidance? Follow on social media for more science-backed wellness tips from nutrition experts!