Why Micronutrients Matter More Than You Think
In the health and nutrition world, macronutrients get all the attention. Social media is flooded with advice on how much protein to eat, how to track your carbs and fats, and why hitting your macros is the key to reaching your goals.
And while macros are important, there's another equally (if not more!) essential piece of the puzzle that doesn't get enough love:
👉 Micronutrients.
These often-overlooked vitamins, minerals, and essential fatty acids are the unsung heroes of your overall health. They don’t provide calories like macros do, but they are absolutely vital for everything from hormone production and metabolism to brain function, immune health, energy, sleep, digestion, and aging well.
In my work as a Registered Holistic Nutritionist, I help women—especially those 35 and older—understand how to balance both macronutrients and micronutrients to fuel their bodies, reduce symptoms, and support long-term vitality.
Let’s explore why micronutrients deserve way more attention than they get.
🌱 What Are Micronutrients—and Why Do They Matter?
Micronutrients are vitamins, minerals, and trace elements that your body needs in small amounts—but they play huge roles in your health.
While macros (protein, carbs, fats) provide energy, micros support the cellular processes that use that energy. They regulate:
Hormone balance
Nervous system function
Immune defense
Bone health
Brain health and mood
Metabolic processes
Detoxification
Sleep and stress response
Without them? You might feel tired, moody, bloated, inflamed, or “off”—even if you’re eating “clean.”
📉 The Real Story: We’re More Deficient Than We Think
Despite living in a world of abundance, most adults are chronically undernourished when it comes to key nutrients. Here are some eye-opening statistics:
Vitamin D: ~40% of adults are deficient—especially in northern climates where sun exposure is limited.
Magnesium: Over 50% of U.S. adults don’t meet the daily recommended intake.
Vitamin C: Around 6% are clinically deficient, but many more don’t get enough—especially if under stress or smoking.
Calcium: Up to 30% of women over 40 fall short, raising their risk of bone loss.
Omega-3 fatty acids: An estimated 90% of adults have suboptimal levels due to low fish consumption.
And those are just a few examples.
🍋 Whole Foods First: Why Supplements Aren’t Always the Answer
Let me be clear: I’m not anti-supplement. I use them strategically in my practice. But here’s the thing...
👉 You can't supplement your way out of a nutrient-poor diet.
Whole, nutrient-dense foods provide not only vitamins and minerals, but the cofactors, enzymes, fiber, antioxidants, and phytonutrients that support better digestion, absorption, and synergy.
Here’s why whole foods win:
They contain nutrient complexes—not just isolated vitamins.
They offer natural ratios of nutrients (e.g., vitamin D and selenium in wild salmon).
Your body often absorbs nutrients better when they’re consumed in food form.
🥑 Where to Get These Key Nutrients in Your Diet
Here are some easy, real-food ways to boost your micronutrient intake:
🔆 Vitamin D:
Wild salmon, sardines, egg yolks, mushrooms exposed to sunlight
Bonus: Pair with healthy fats for better absorption (it’s fat-soluble)
🧘 Magnesium:
Avocados, pumpkin seeds, spinach, black beans, dark chocolate
Also helps with stress, sleep, and muscle recovery
🍊 Vitamin C:
Bell peppers, citrus fruits, strawberries, broccoli, kiwi
Bonus tip: Helps enhance iron absorption from plant-based sources!
🦴 Calcium:
Sardines (with bones!), tahini, leafy greens, chia seeds, almonds
Works best with vitamin D and K2 for proper absorption
🐟 Omega-3s:
Wild fatty fish (salmon, mackerel, anchovies), walnuts, flaxseeds, chia seeds
Reduce inflammation, support hormone health, and boost brain function
🔄 Nutrient Synergy: How to Get More “Bang for Your Bite”
This is one of the most exciting things I teach in my programs: how to combine foods for maximum absorption and nutrient benefit.
Here’s a simple but powerful example:
💡 Pair spinach (rich in non-heme iron) with lemon juice or red bell pepper (high in vitamin C) to dramatically increase iron absorption.
💡 Add olive oil or avocado to your salad to help absorb fat-soluble vitamins like A, D, E, and K.
💡 Cook tomatoes (lycopene) with olive oil to boost antioxidant activity.
Eating with intention and nutrient pairing is how you truly optimize your meals—and your results.
⏳ Why Micronutrients Are Essential for Longevity & Thriving, Not Just Surviving
When you focus on micronutrients, you’re not just thinking about weight loss or energy in the short term—you’re investing in:
Long-term bone health
Lower inflammation
Hormonal harmony
Cognitive health and memory
Glowing skin and better sleep
A stronger immune system
Slower biological aging
Most women over 35 are navigating perimenopause, hormonal shifts, stress, digestive changes, and sleep challenges. This is the stage of life when we need micronutrients more than ever.
🙋♀️ Need Help with Your Nutrition? Let’s Work Together
You are unique—and so are your nutrient needs.
In my private practice, I help women over 35 master their metabolism and feel amazing by learning how to eat for their unique body, goals, symptoms, and lifestyle. That includes building a whole food plan that’s rich in micronutrients and sustainable for real life.