Understanding Micronutrients: Why They Matter and How to Track Them
Understanding Micronutrients: Why They Matter and How to Track Them
By Alexander Schwartz, PhD and Zach Ferraro, MD, PhD., FRCSC
Micronutrients play a crucial role in overall health, yet they are often overlooked in favour of macronutrients like protein, carbohydrates, and fats. Vitamins and minerals such as vitamin D, B vitamins, iron, and folate are essential for energy production, immune function, and overall well-being. However, getting too much or too little of these nutrients can have consequences.
The importance of balance
While deficiencies can lead to serious health concerns, overconsumption of certain vitamins and minerals can also cause harm. Here’s what you should know about some key micronutrients:
Vitamin D: Supports bone health and immune function. Deficiency can lead to fatigue, muscle weakness, and weakened bones. Overdosing may result in calcium buildup in the blood, leading to kidney damage.
B Vitamins: Essential for energy production and nervous system health. A deficiency in B12, for example, can cause fatigue, cognitive issues, and anemia. Excessive intake of some B vitamins (like B6) can lead to nerve damage over time.
Iron: Crucial for oxygen transport in the blood. Deficiency can cause fatigue, weakness, and impaired immune function. Too much iron can damage organs and increase the risk of certain diseases.
Folate: Vital for DNA synthesis and red blood cell formation. Low folate levels can lead to anemia and complications during pregnancy. Excess intake is usually not harmful but can mask vitamin B12 deficiency symptoms.
When should you worry?
A micronutrient imbalance may be a factor if you’re experiencing symptoms like fatigue, weakness, mood changes, or difficulty concentrating. However, it’s important to remember that just because you’re on the lower or higher end of the normal range doesn’t necessarily mean you need to take action—these ranges are population-based, and individual needs vary. The key is to stay aware of your intake and recognize when further testing might be necessary.
Special circumstances: preconception and pregnancy
Proper nutrition before and during pregnancy plays a crucial role in both maternal health and fetal development. Ensuring adequate intake of essential vitamins and minerals can help reduce the risk of birth defects, support a healthy pregnancy, and promote optimal growth for the baby. Below is a breakdown of key micronutrients needed during the preconception and pregnancy periods, along with their benefits.
Preconception Period:
Vitamin D: Vitamin D: Adequate levels of vitamin D help in the regulation of calcium and phosphorus in the body and support bone health, which is vital for both mother and baby.
Iodine: Iodine is necessary for thyroid function, which plays a role in metabolism and energy production. Low iodine levels can affect fetal brain development.
Iron: Iron is important for women planning to become pregnant as it supports the production of red blood cells and prevents anemia, which can affect fertility.
Folate: Adequate folic acid intake before conception is critical to reduce the risk of neural tube defects (NTDs), such as spina bifida. It helps in the proper development of the baby’s brain and spinal cord. Women should start taking folic acid at least a month, preferably 3 months, before conception.
Pregnancy Period:
Vitamin D: Vitamin D works alongside calcium to help with bone development and supports immune function. It also helps in the absorption of calcium.
Calcium: Calcium is essential for the development of the baby’s bones and teeth. It also helps the mother maintain her bone density during pregnancy.
Iron: During pregnancy, iron needs increase significantly due to the expanded blood volume and fetal development. Iron prevents maternal anemia and supports the oxygen supply to the fetus.
Folate: Continued folic acid supplementation during pregnancy is vital to ensure proper neural development in the fetus. It also helps in the formation of red blood cells and reduces the risk of anemia.
Why These Nutrients Matter for You and Your Baby
Getting the right balance of vitamins and minerals before and during pregnancy is essential for both you and your baby. Proper nutrition helps prevent birth defects like neural tube defects and congenital abnormalities while also lowering the risk of complications such as anemia, preeclampsia, and gestational diabetes. These nutrients play a key role in your baby’s growth, supporting the development of organs, tissues, and vital systems—laying the foundation for lifelong health.
What You Need to Know
Making sure you get enough essential nutrients before and during pregnancy is one of the best things you can do for a healthy pregnancy and baby. If you're planning to conceive, talk to your healthcare provider about how to meet your nutritional needs through diet or supplements. For most women, a prenatal vitamin with folic acid is enough, but if you have any underlying health conditions or past pregnancy complications, personalized medical advice can help ensure you’re getting exactly what you need.
What is the best way to get the nutrients you need?
Ensuring you’re getting the right nutrients during preconception and pregnancy involves a mix of healthy eating, smart supplementation, and lifestyle choices. Here’s how you can support your body and your baby’s development with proper nutrition:
1. Focus on a Balanced, Nutrient-Dense Diet
Eating a variety of whole foods ensures you get a broad spectrum of essential vitamins and minerals. Aim to include:
Leafy greens like spinach, kale, and broccoli for folate, iron, and calcium.
Colorful fruits and vegetables such as berries, citrus fruits, and bell peppers for vitamin C, fiber, and antioxidants.
Lean proteins like chicken, fish, eggs, and legumes for iron, zinc, and B vitamins.
Whole grains such as brown rice, oats, and whole wheat bread for fiber and essential B vitamins.
Healthy fats from avocados, nuts, seeds, and fatty fish like salmon for omega-3s and vitamin D.
2. Consider a Prenatal Vitamin
Most healthcare providers recommend a prenatal vitamin to help meet increased nutrient needs. These typically include folic acid, iron, calcium, and DHA (an omega-3 fatty acid important for brain development). Before starting any supplement, consult your doctor to ensure you’re getting the right amounts without exceeding safe levels.
3. Prioritize Key Nutrients
Folic Acid: A daily supplement of 400-800 mcg is recommended at least one month before conception to help prevent neural tube defects. Women with a history of pregnancy complications may require higher amounts—check with your doctor.
Iron: Since iron needs increase during pregnancy, include iron-rich foods like red meat, beans, lentils, and fortified cereals. Your doctor may recommend a supplement if needed.
Vitamin D: Safe sun exposure and vitamin D-rich foods like fortified dairy, eggs, and fatty fish can help maintain levels. Some women may need a supplement if they have low vitamin D levels.
Iodine: Seafood, dairy, and iodized salt are good sources to support thyroid function and fetal brain development.
4. Stay Hydrated
Drinking enough water supports digestion, circulation, and nutrient absorption. Aim for at least 8 cups (64 ounces) of water daily, or more if you're active. The best guideline is to drink when you're thirsty to replace any fluid losses.
5. Limit Processed and Low-Nutrient Foods
Minimize highly processed foods, refined sugars, and excess salt, as they often lack essential nutrients. These foods can be high in calories but low in nutritional value.
Watch for empty calories and prioritize whole, nutrient-rich foods to best support your body and baby.
6. Maintain a Healthy Weight and Monitor Your Health
Achieving and maintaining a healthy weight before and during pregnancy supports fertility and reduces the risk of complications.
Regular health check-ups help track nutrient levels, especially if you have conditions that affect absorption, such as anemia or celiac disease.
7. Practice Mindful Eating
Listen to your hunger and fullness cues to ensure consistent nutrient intake and stable energy levels.
Limit caffeine and avoid alcohol, as both can interfere with nutrient absorption and fetal development.
8. Seek Guidance if Needed
If you have dietary restrictions (e.g., vegetarian, vegan, gluten-free), a registered dietitian can help tailor a meal plan to meet your needs.
Regular blood tests for iron, vitamin D, and folate can help identify deficiencies early so you can address them proactively.
By making informed food choices, taking supplements as needed, and staying in tune with your body’s needs, you can help ensure a healthy pregnancy and optimal development for your baby.
Take control with Alma’s new Micronutrient Tracker
To help you better understand your micronutrient intake, Alma has launched a Micronutrient Tracker. This tool allows you to log and monitor your intake, making it easier to see if you consistently fall outside normal ranges. Research suggests that digital programs promoting healthy eating can be effective in addressing micronutrient imbalances by encouraging dietary changes and supplementation.
Here’s how you can use it effectively:
Track your intake to identify patterns and potential imbalances.
Compare your logged intake with recommended daily values.
If you notice consistently low or high values, check for symptoms of deficiency or excess.
Consider a blood test if you suspect a true imbalance—nutrient intake doesn’t always equate to levels in your blood.
Consult your doctor to interpret your test results and address any imbalances. Whenever possible, aim to correct deficiencies through diet first. The Alma app can help you tailor your meals to meet your specific macronutrient and micronutrient needs.
If your dietary goals make correcting a micronutrient imbalance difficult, speak with your doctor or a registered dietitian about supplementation. For instance, if you're deficient in vitamin D but increasing your intake would push your calorie intake beyond your target, a supplement may be a practical solution.
Understanding your micronutrient status is a powerful step toward better health. The Micronutrient Tracker allows you to take an informed, balanced approach to nutrition without unnecessary stress over minor fluctuations. Start tracking today to gain deeper insight into your health!
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