Micronutrients: The Vitamins and Minerals Your Body Systems Need to Thrive
- Katrin Peo
- Jun 30
- 4 min read
Updated: Jul 1
When we talk about nutrition, the focus often falls on macronutrients: protein, fat, and carbohydrates (including fibre). While these are undeniably important, the smaller players in your diet — micronutrients — deserve just as much attention. These essential vitamins and minerals, though needed in tiny amounts (milligrams and micrograms), are foundational for every system in your body to function optimally.
In this article, we’ll explore how micronutrients support different body systems and organs. If you want to dive deeper into symptoms of deficiencies or find a comprehensive breakdown of vitamins and minerals, check out my article Your Body’s Signs of Nutritional Deficiencies and download my free vitamin and mineral guides with food sources, vitamin and mineral roles in the body, and recommended intake levels.
Why Micronutrients Matter?
Micronutrient deficiencies can go unnoticed until symptoms become persistent: fatigue, poor sleep, brittle nails, low mood, brain fog, or frequent infections. These symptoms often stem from modern diets that prioritise convenience over variety, as well as from depleted soils and consuming too many ultra-processed foods.
A wholesome, varied diet rich in natural foods remains the best way to meet your nutrient needs.
What Your Body Systems Need
Here’s a breakdown of key micronutrients that support the proper functioning of your major body systems and organs:
1. Digestive System
Key micronutrients needed: B vitamins, magnesium, zinc, vitamin A, selenium
Roles: Enzyme production, gut lining integrity, digestive motility, supporting the microbiome
Example sources: Leafy greens, seeds, carrots, liver, whole grains, nuts
2. Cardiovascular System (including the Heart)
Key micronutrients needed: Magnesium, potassium, CoQ10, vitamin D, vitamin K2, B6, B9 (folate), B12
Roles: Heart rhythm, blood pressure regulation, vascular health, clotting
Example sources: Avocados, leafy greens, fatty fish, organ meats, legumes
3. Respiratory System (Lungs)
Key micronutrients needed: Vitamin C, A, D, magnesium, zinc, selenium, omega-3 fatty acids
Roles: Antioxidant protection of lung tissue, immune response in airways, reducing inflammation, supporting mucosal lining
Sources: Citrus fruits, carrots, fatty fish, Brazil nuts, seeds, green vegetables
4. Energy System (Mitochondrial Health)
Key micronutrients needed: B vitamins, iron, magnesium, copper, CoQ10
Roles: Cellular energy production (ATP), oxygen transport
Example sources: Eggs, red meat, whole grains, nuts, legumes, seafood
5. Detoxification System
Key micronutrients needed: Sulphur, selenium, zinc, molybdenum, B vitamins
Roles: Liver detox pathways (phase I and II), antioxidant regeneration
Example sources: Garlic, onions, broccoli, Brazil nuts, legumes, eggs
6. Hormonal System (Communication)
Key micronutrients needed: Iodine, selenium, zinc, vitamin D, B5, B6
Roles: Thyroid hormone production, adrenal support, sex hormone balance
Example sources: Seafood, seaweed, Brazil nuts, poultry, eggs, sunflower seeds
7. Structural System (Muscular & Skeletal)
Key micronutrients needed: Calcium, magnesium, vitamin D, vitamin K2, phosphorus, silica
Roles: Bone density, muscle contraction, connective tissue support
Example sources: Dairy, leafy greens, seeds, whole grains, bone broth
8. Immune System
Key micronutrients needed: Vitamin D, C, zinc, selenium, iron
Roles: Antibody production, infection defense, inflammation regulation
Example sources: Citrus fruits, red meat, pumpkin seeds, mushrooms, berries
9. Brain and Nervous System
Key micronutrients needed: B vitamins, omega-3 (DHA), magnesium, vitamin D, zinc, choline
Roles: Neurotransmitter production, myelin sheath integrity, cognitive function
Examples sources: Fatty fish, eggs, nuts, leafy greens, dark chocolate
10. Skin
Key micronutrients needed: Vitamins A, C, E, zinc, selenium, biotin
Roles: Collagen synthesis, antioxidant protection, cell renewal
Example sources: Carrots, sweet potatoes, almonds, citrus fruits, different seeds
11. Liver
Key micronutrients needed: Choline, B vitamins, iron, selenium, zinc
Roles: Metabolism, fat transport, bile production, detoxification
Example sources: Eggs, liver, cruciferous vegetables, legumes, seafood
What About Polyphenols and Antioxidants?
Although not classified as essential micronutrients, polyphenols and antioxidants offer a powerful layer of protection in the body.
Polyphenols (like flavonoids, anthocyanins, and tannins) have anti-inflammatory, anti-aging, and disease-preventive properties.
Antioxidants (like vitamins C, E, selenium, and plant compounds) help neutralise oxidative stress and protect cellular health.
To learn more, visit my article: Polyphenols: What Are They and Their Health Benefits
Top sources: Berries, green tea, extra virgin olive oil, dark chocolate, herbs, red grapes, apples
How to Ensure Adequate Micronutrient Intake
Eat a diverse, colourful diet that includes fruits (including berries), vegetables, nuts, seeds, legumes, whole grains and quality animal products (dairy (specifically fermented), meat, fish and other seafood)
Choose seasonal and local produce when possible
Be mindful of long-term restrictive diets or popular mainstream diets that could lead to nutritional deficiencies
Consider testing or professional guidance if you suspect low levels
Supplement only when necessary and with professional advice. D-vitamin is what many people lack due to limited exposure to sun.
In Summary
Each system in your body relies on a unique combination of vitamins and minerals to thrive. While macronutrients provide fuel, micronutrients fine-tune and sustain your health behind the scenes. Understanding what your body needs is the first step to supporting it wisely.
📍 Download my Vitamin and Mineral Guides for deeper insights.
And if you're ready to take your health into your own hands with professional support, I’m here to help guide the way. Contact me at info@katrinpeo.com and learn how I can help you.
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