Macronutrients–protein, fat, and carbs–tend to take the show when it comes to health markers and making sure you have adequate amounts for overall wellness. But micronutrients are just as important for hormones, energy production, bone health, fluid balance, immune function, blood circulation, and many other functions and processes.

As a functional nutritionist, some of the common micronutrient deficiencies that many of my clients have are zinc, magnesium, omega-3, folate, and B vitamins. Each micronutrient supports the body in different ways, and in this blog, I go into detail about how each helps our bodies function optimally and the types of food that are high in each.

What are Micronutrients?

To state simply, micronutrients describe vitamins and minerals and are essential to support our bodies. We cannot produce vitamins and minerals on our own–they must be obtained through food or supplementation. Even if you eat a well-balanced diet filled with a diversity of whole foods, you may still be deficient and require supplementation.

Vitamins and Minerals

Vitamins are organic compounds (contain carbon) made by plants and animals, whereas minerals are inorganic compounds that exist in soil or water. When we eat, we consume the vitamins that plants and animals create or the minerals they absorb. Micronutrient volume varies in each food, which is why it is important to eat a variety of foods!

**Breakdown of Zinc, Magnesium, Omega-3, Folate, and B-Vitamins**

Among the micronutrients listed above, only B-Vitamins (including folate, which is vitamin B9) are considered vitamins. Zinc, magnesium, and omega-3 are all considered minerals.
**Zinc**: Supports normal immune function, bone growth, and hormonal production
***Foods high in zinc***: beef, shrimp, and pumpkin seeds
**Magnesium**: Supports a healthy cardiovascular system, nerves, muscles, and bones. It also helps maintain stable blood sugar levels and is used to help regulate sleep.
***Foods high in magnesium***: dark leafy greens (spinach, kale, collard greens, mustard greens), potatoes, bananas, avocados, legumes (black, lima, navy, pinto, and garbanzo beans)

Omega-3 Fatty Acids: Helps support brain and heart health, reduces inflammation, and protects against chronic conditions.

Foods high in omega-3: flax and chia seeds, salmon, walnuts, shellfish, brussels sprouts, avocados

Folate (also known as B9): Helps make red blood cells, supports the heart and blood vessels, lowers blood pressure, and may help with the prevention of Alzheimer’s disease.

Foods high in folate: Asparagus, broccoli, lentils, peanut butter, beets

B-Vitamins B6 and B12:

B6: Helps form red blood cells and maintain brain function

B12: Helps with red blood cell formation, anemia prevention, supports bone health, may improve mood and symptoms of mental disorders like depression, improves brain and memory, and impacts energy levels

Foods high in B6: Avocados, bananas, legumes, nuts, chicken, sweet potatoes, pistachios

Foods high in B12: Eggs, milk products, organ meats (liver and kidneys), chicken, shellfish

“Test, don’t guess!”

When it comes to your health and tackling symptoms you may be experiencing, I tell everyone, “Test, don’t guess!” Through testing, you are able to use your individual results for targeting treatment more effectively and mitigating imbalances. My program, Hormone Health Intensive, uses the DUTCH Test, the most comprehensive method of testing. It measures your sex and adrenal hormones and their metabolites, as well as relevant nutrients and neurotransmitters.