WHAT ARE MICRONUTRIENTS? EVERYTHING ABOUT THESE LITTLE HELPERS
Whether in green vegetables, crunchy nuts, or fresh fruit – micronutrients are in almost everything we eat. Yet, many people don't really know what this term means. What exactly are micronutrients? They sound small and insignificant – but their impact is huge! We'll explain simply what micronutrients are, which ones exist, which ones your body needs daily, and how you can easily get enough of them!
Table of Contents:
2. What types of micronutrients are there?
3. Which micronutrients does the body need daily?
4. How do I get enough micronutrients?
What are micronutrients?
Imagine your body as a small, busy factory. For everything to run smoothly – from clear thoughts and a good mood to a functioning immune system – the factory needs not only materials (these are macronutrients like carbohydrates, fats, and proteins) but also very special helpers: micronutrients.
These small assistants consist of vitamins, minerals, and trace elements. They ensure that electricity flows in the body, the gears mesh, and the immune system doesn't take a vacation.
Without them, many processes in the body would simply... stop. A bit like the factory without electricity: raw materials would be there, but they wouldn't be processed – nothing would happen!
What types of micronutrients are there?
Okay, now you know that micronutrients are small helpers in the body, without which many bodily functions wouldn't work. But what types of micronutrients are there? Generally, they are divided into 3 groups: vitamins, minerals, and trace elements.
1. Vitamins – the all-rounders
They coordinate and control countless processes in your body's factory – from energy management to quality control. Without them: a standstill in the executive suite
Fruits and vegetables are vitamin bombs!
Fat-soluble vitamins (are absorbed from food & stored if intake is excessive):
- Vitamin A (Retinol)
- Vitamin D (Cholecalciferol)
- Vitamin E (Tocopherol)
- Vitamin K (Phylloquinone / Menaquinone)
Water-soluble vitamins (cannot be stored and should be replenished regularly):
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin, also: Vitamin H)
- Vitamin B9 (Folic acid / Folate)
- Vitamin B12 (Cobalamin)
- Vitamin C (Ascorbic acid)
2. Minerals – the construction site managers
They ensure that supporting structures like bones, muscles, and nerves function smoothly. No stability without them – the factory's framework!
- Calcium
- Magnesium
- Potassium
- Sodium
- Chloride
- Phosphorus
- Sulfur
3. Trace elements – the specialists for precision work
They appear rarely, but when they do, they are at the crucial switches: for the immune system, cell protection, or oxygen transport – hardly visible, but indispensable!
Essential trace elements:
- Iron
- Zinc
- Selenium
- Iodine
- Copper
- Manganese
- Chromium
- Molybdenum
- Fluoride (controversially discussed, but often officially mentioned)
Non-essential trace elements (e.g., not necessary for everyone):
- Nickel
- Silicon
- Vanadium
- Cobalt
- Boron
- Arsenic (in extremely small amounts probably important – but be careful!)
So, what micronutrients are there? Here's a brief summary:
|
Category |
Number |
Examples |
|
Vitamins |
13 |
A, B1–B12, C, D, E, K |
|
Minerals |
7 |
Calcium, Magnesium, Potassium… |
|
Trace elements |
approx. 10–15 |
Iron, Zinc, Iodine, Selenium… |
Which micronutrients does the body need daily?
So now you know what micronutrients are and which ones exist. And which ones should you be concerned about? There is actually no universal daily list that "the body wants daily" – the individual needs situation is crucial: age, gender, health status, pregnancy, activity level, etc.
BUT – here is a list of vitamins and minerals recommended daily by the German Nutrition Society (DGE) or EFSA:
- Vitamin C
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic acid)
- Vitamin B12 (Cobalamin)
- Magnesium
- Potassium
- Calcium
- Zinc
- Iron
- Selenium
- Iodine
Why do you need these micronutrients daily? It's simple: because your body cannot store everything – for example, Vitamin C disappears faster than you can say "lemon". And because your body is a true 24/7 operation that needs new helpers daily to keep all processes running smoothly.
The insidious thing about it: A deficiency doesn't become noticeable overnight – it creeps in quietly. You often only notice it when your energy level drops, your concentration wanes, or you simply don't feel well anymore.
How do I get enough micronutrients?
With a normal, varied, conscious diet, you should get enough micronutrients through your food. However, stress, an active lifestyle, or certain eating habits – for example, vegan – can change your need for micronutrients. It can be a challenge to get all the nutrients you need.
How do you get enough micronutrients? Start with your diet!
So how do you ensure that your personal factory – your body – is always smoothly supplied? We give you some tips that will ideally support you:
-
Eat colorful!
Colors on your plate mean a variety of nutrients, for example, green spinach or broccoli, red tomatoes or berries & orange carrots or a delicious mango: eating the rainbow = boosting micronutrients!
-
Nuts, seeds & whole grains – the powerhouses
Almonds, flax seeds, oats & co. are packed with micronutrient power: a spoonful here, a handful there – and your nutrient upgrade is complete.
-
Good fats & animal sources (if you like)
Fish, eggs, cheese, and meat (in moderation) provide, among other things:
- Vitamin B12
- Iron
- Vitamin D (in fatty sea fish)
→ Are you veggie or vegan? Then be sure to pay attention to well-combined plant-based sources and use suitable supplements if necessary.
-
Sun & fresh air = Vitamin D boost
In summer, sunlight helps you produce Vitamin D – but: in winter, this is often not enough.
→ A targeted supplement (after consultation with your trusted medical professional) is often worthwhile here.
-
Targeted supplementation – smart, not random
If you know you have an increased need, these help:
- Supplements with clearly declared ingredients
- Blood tests for targeted supply
- Micronutrient concentrates
Would you like to supplement micronutrients in addition to your conscious diet? Then take a look at our VITAL FLOW. This micronutrient concentrate is your daily companion with over 70 plant-based ingredients, combined with 15 vitamins and minerals for your immune system¹, your energy², and your clear mind³. Thanks to its liquid form, your body can absorb the nutrients particularly well.
¹ Vitamin C, Vitamin D, Vitamin B₆, Vitamin B₁₂, folic acid, iron, and zinc contribute to the normal function of the immune system.
² Vitamin B₂, Vitamin B₆, Vitamin B₁₂, niacin, pantothenic acid, folic acid, Vitamin C, iron, and magnesium contribute to normal energy metabolism and the reduction of tiredness and fatigue.
³ Iron and zinc contribute to normal cognitive function. Pantothenic acid contributes to normal mental performance.
A balanced, varied diet and a healthy lifestyle are important.
If you want to supplement your conscious diet with micronutrients: VITAL FLOW
