Mighty Micronutrients: Are you getting enough of these four?

Picture this: it's the middle of the afternoon, and you're sitting at your desk, feeling sluggish and unable to concentrate. Despite having eaten a nutritious lunch just a couple hours ago, you find yourself battling an inexplicable sense of fatigue and brain fog. You start to wonder: could there be something missing from your diet that's sapping your energy and leaving you feeling less than your best?

This scenario isn't uncommon. Many of us prioritize our macronutrients – proteins, fats, and carbs/fiber – but overlook the critical role that micronutrients play in our overall health and well-being. These unsung heroes are the fuel that keeps our bodies running smoothly, yet their importance often goes unnoticed until we start to feel the effects of their absence.

In this blog, I'll shine a spotlight on four key micronutrients that are essential for optimal health: Vitamin B12, Vitamin D, Magnesium, and Zinc. We’ll explore their vital functions in the body, how to ensure you're getting enough of them, and simple tips for incorporating them into your daily meals. When it comes to feeling your best, it's not just about hitting your macros – it's about nourishing your body with the micronutrients it needs.

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Let's make sure you have enough of these four nutrients.

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Vitamin B12: The Energy Elixir

Vitamin B12, aka cobalamin, is a water-soluble vitamin with a critical role in energy production, DNA synthesis, and nerve function. This is why folks in Hollywood are known for getting extra B12 shots. It gives them energy and calms the nervous system.

B12 is mostly found in animal products like meat, fish, eggs, and dairy. If you’re following a vegan or vegetarian diet, you may have a hard time getting enough B12, as plant-based foods generally don't contain significant amounts unless fortified, and the B12 in plant foods is not always able to be absorbed well in our guts.

If you’re low in vitamin B12, you may feel super low energy, have trouble concentrating, weak muscles, neurological issues, and you could have B12 anemia. We need to eat vitamin B12 regularly to keep our energy levels high, our brains working efficiently, and our moods stable.

Testing for Vitamin B12 is not very efficient in a blood test, but urine can be collected to see how you are metabolizing it. It’s difficult to get too much B12, so try to eat as many B12-rich foods as possible and if you have any of the symptoms listed, ask your practitioner what type of supplement would be best for you.

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Vitamin D: The Sunshine Vitamin

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Eating vitamin D is not incredibly efficient, but we can get some by eating fatty fish, so order the anchovies, and eat your mushrooms. Some packaged foods “fortify” or add vitamin D to them like dairy products and soy milk because it is so important for public health.

Testing for vitamin D is very efficient, but you need to ask your provider to add it to your blood work because it is typically not included. If your levels are low or even low normal, supplementing may be necessary, particularly for those at risk of autoimmune disease, immunocompromised disease, or suffering from a chronic disease. 

I like to rely on food as medicine as much as possible, but taking a vitamin D supplement with at least a daily dose of 2000iu vitamin D3 in addition to 1 tsp cod liver oil or eating other vitamin D-rich foods is typically enough for general maintenance, especially if you get 15 minutes of sunshine a day. If you suffer from low levels, however, ask your provider if 4000iu or more may be better for you.

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Magnesium: The Mighty Mineral

This mighty mineral can help you relax and boost energy production at the same time. It’s involved in over 300 reactions in the body from muscle function to heart health, it helps you think, it helps you sleep, and it helps maintain your bone strength.

Magnesium helps with blood sugar regulation and supports a healthy immune system. Magnesium plays a role in nearly every system of the body and despite its importance, most Americans don’t meet the recommended daily intake.

Good dietary sources of magnesium include leafy green vegetables, nuts, seeds, whole grains, legumes, and my favorite, dark chocolate. One of my favorite ways to get a great dose of magnesium is through this micronutrient smoothie by Dr. Rhonda Patrick.

There are many different forms of magnesium supplements, and they all react differently in the body. Here are several of the many types.

Magnesium citrate - is excellent for constipation, but not for being absorbed since most of it will run right through you.

Magnesium glycinate - is a very good form to absorb and benefits many systems in the body.

Magnesium threonate - is excellent for neurological conditions as it may cross the blood-brain barrier and calm the nervous system.

Magnesium taurate - is great for the cardiovascular system and can affect elevated blood pressure.

My top pick would be magnesium glycinate for great general support, but ask your practitioner which one is best for you, especially if you are on several medications with contraindications.

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Zinc: The Immunity Supporter

Zinc might be small in quantity, but its importance is immense, like David and Goliath, this little mineral can help take on beasts in the immune system. Zinc is a trace mineral that plays a key role in immune function, wound healing, and DNA synthesis. 

Too little zinc can compromise your immune system, making you more susceptible to infections and illnesses, which is why you see it in so many cold remedies.

Zinc is involved in growth and repair processes throughout the body so you need it to repair wounds and maintain healthy skin, hair, and nails. 

We eat zinc in seafood, meat, dairy products, nuts, and seeds. For vegetarians and vegans, legumes and whole grains are also good sources. For women, pumpkin seeds are an ideal source rich with vitamin E and other nutrients that support our hormones too.

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Remember, small changes in your diet can lead to significant improvements in your overall health, so make sure to prioritize these mighty micronutrients in your meals.

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Not sure you’re getting enough of these magnificent micros?

Here are a few meal ideas that include some of each of the four micronutrients mentioned here. 

Salmon Poke Bowl

• Salmon: Excellent source of vitamin D and zinc.
• Spinach: Rich in magnesium and a good source of vitamin B12.
• Avocado: Contains magnesium and adds healthy fats.
• Add mushrooms and peas for flavor and zinc.
  

Quinoa Tofu Bowl

• Quinoa: Contains magnesium and zinc.
• Tofu or tempeh: Good sources of both vitamin B12 and zinc.
• Mixed vegetables (such as broccoli, bell peppers, mushrooms, cucumbers): Provide magnesium and vitamin D.
• Garnish with nutritional yeast: Adds extra vitamin B12 and a yummy flavor.
  

Boiled eggs with Avocado and Cucumber

• Eggs: Rich in vitamin B12 and a source of zinc and vitamin D.
• Avocado: Contains magnesium and adds healthy fats.
• Cucumber: provide magnesium and antioxidants.
• Use an organic wild rice cake as an alternative to bread.
  

Greek Yogurt Parfait with Berries and Nuts

• Plain Greek yogurt: Contains vitamin B12 and zinc.
• Mixed berries (such as blueberries, strawberries, and raspberries): Provide magnesium and antioxidants.
• Sprinkled with almonds, cashews, and/or walnuts: Adds extra magnesium and zinc.
  

Beef and Vegetable Stir-Fry with Brown Rice

• Grass-fed beef strips: Good source of zinc.
• Mixed vegetables (such as bell peppers, broccoli, and snap peas): Provide magnesium and vitamin D.
• Brown rice: Contains magnesium and zinc.
  

Chickpea and Spinach Curry with Quinoa

• Chickpeas: Good source of zinc and magnesium.
• Spinach: Rich in magnesium and a good source of vitamin B12.
• Coconut milk: Contains magnesium and adds creaminess.
• Served over quinoa: Provides additional magnesium and zinc.

Let us know if you tried any and how you restored your low levels of micronutrients. 

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While a balanced diet rich in whole foods should provide most of these nutrients, supplementing may be necessary for some, especially if you refrain from eating large food groups.

Please reach out if you think you may have a deficiency and can’t seem to eat enough of that nutrient. We can do testing and I can help you create a protocol that meets your unique needs. 

You can book a free 15-minute appointment with me here or connect with me on Instagram.