You know the positive impact a healthy diet with all the essential micronutrients has on your well-being , but you don't always manage to maintain a balanced diet in your daily life? In this article, we want to explain all the important information about micronutrients in an easy-to-understand way, so that you can optimize your diet in a targeted and conscious manner and supplement it with dietary supplements as needed.
What are micronutrients?
Micronutrients are all the essential vitamins, minerals, trace elements, and phytochemicals. They are also called vital substances. Compared to macronutrients such as fats, carbohydrates, and proteins, they provide no energy in the form of calories, with a few exceptions. Nevertheless, they are important. A complete, balanced diet means that all essential nutrients (micronutrients and macronutrients) are present in sufficient quantities to meet nutritional needs.
What does the body need micronutrients for?
In short, micronutrients are essential for maintaining our health . They are responsible for countless processes in the body. All known vitamins, minerals, trace elements, and phytochemicals work together to be vital for the immune system, numerous metabolic processes, and the growth and regeneration of body cells. Looking more closely at individual micronutrients, we see that vitamins play a crucial role in the body's growth and immune system. Minerals are often also called trace elements. When these are present in the body only in small concentrations, we call them trace elements. Even though they are only needed in very small amounts, they are vital. Minerals such as sodium, potassium, magnesium, iron, and zinc are responsible for metabolism. This includes, for example, regulating the water balance, nerve and muscle signal transmission, and regulating the acid-base balance. Phytochemicals are bioactive substances that give foods their color. In the human diet, they can lower cholesterol levels and help prevent infections caused by fungi, bacteria, and viruses.
Are micronutrients beneficial?
We've already seen what the body needs micronutrients for and how they are used effectively. But do we necessarily need a daily intake? The problem with micronutrients is that the human body cannot produce them itself. It must therefore obtain them through food. Unfortunately, we are also unable to store micronutrients. Furthermore, ingested micronutrients are broken down very quickly by the body. This makes it clear that only a thoughtful selection of foods can ensure a balanced diet with all essential nutrients on a daily basis. The German Nutrition Society ( DGE ) therefore recommends, for example, the consumption of five portions of fruit and vegetables per day. This leaves no doubt about how important a regular intake of all essential micronutrients is for our bodies.
Daily requirement of micronutrients
The German Nutrition Society (DGE) has determined the daily requirement for each individual micronutrient. These reference values indicate the average amount of each nutrient the human body needs. The term "requirement" always refers to the minimum amount the body needs daily to function optimally, meaning to be healthy and perform at its best. The need for vitamins, minerals, and trace elements varies from person to person and depends on various factors such as age, lifestyle, and medication use.
When is there an increased need?
A balanced diet is always the foundation of a healthy lifestyle. However, nutrition experts believe that even a healthy and balanced diet doesn't guarantee an adequate supply of micronutrients. Various circumstances can make it difficult to meet our needs solely through food. For example, people suffering from an illness or regularly taking medication have an increased need . This includes those taking birth control pills, allergy medication, or painkillers daily. The need is also increased in old age, as reduced food intake and slowed metabolism can lead to insufficient micronutrient absorption. In these cases, the need is often so high that it can no longer be met through diet alone.
What happens when there is a deficiency of micronutrients?
Micronutrient deficiencies have an impact on health. Once a critical threshold is reached and the amount falls below a certain level, it is considered a deficiency . This refers to an insufficient supply of essential and supporting nutrients to the metabolism. It is important to distinguish between two types of nutrient deficiencies: Marginal nutrient deficiency is a condition in which the body's performance is limited, but there is no life-threatening situation. This temporary deficiency can initially manifest itself through everyday effects on energy and health. However, if an undersupply persists over a longer period, it is considered an absolute nutrient deficiency. Due to this persistent undersupply, the body cannot maintain its vital basic functions, and serious illnesses can result.
When should you take micronutrients specifically?
It's a common misconception that a balanced diet provides all the necessary micronutrients. However, this isn't true. Experts have found that it's not just the sick and elderly who can have a micronutrient deficiency. Even healthy individuals can quickly experience an increased need: during periods of high stress, through the consumption of stimulants like alcohol and nicotine, during pregnancy and breastfeeding, as well as in athletes due to increased physical exertion. Furthermore, the industrial processing of many foods often results in insufficient nutrient absorption. Even fruits and vegetables can lose micronutrients due to long transport routes and storage times. Therefore, many nutrition experts recommend targeted micronutrient supplementation. However, before deciding to supplement your diet, it's best to discuss your supplement choices with a doctor.
