In this guide to micronutrients, we’re breaking down what vitamins and minerals do, the main types of micronutrients, common food sources, and which nutrients may be worth a closer look in your daily routine.
What Are Micronutrients?
Micronutrients are vitamins and minerals your body needs in small amounts to function properly. Unlike macronutrients, they do not provide energy, but they help support metabolism, immune function, bone health, fluid balance, and cellular health. (1,3)
Current evidence supports that many people have low intakes or shortfalls, and one analysis found 31% of the U.S. population at risk of at least one vitamin deficiency or anemia. (10)
Some micronutrients, like vitamin D, can be made by the body under the right conditions. Most others need to come from food, fortified foods, or supplements when recommended by a health professional. (5)
Types and Functions of Micronutrients
Vitamins and minerals are involved in an incredible array of reactions including those that:
- Help regulate gene expression. (14)
- Transform nutrients into energy. (3)
- Form new tissues. (3)
- Help protect cells from free radical damage. (3)
- Help maintain organs and body systems. (1,3)
Now let’s dive into our complete micronutrients list, beginning with vitamins.
Vitamins
There are two types of vitamins: water soluble and fat soluble.
Water-soluble vitamins
As the name suggests, water-soluble vitamins dissolve in water and are excreted through urine rather than stored in the body. Vitamin B12 is one exception because it can be stored in the liver for years. (3)
Water-soluble vitamins include:
- Thiamin: supports energy metabolism and nerve function. (3)
- Riboflavin: supports energy metabolism, growth, and red blood cell production. (3)
- Niacin: supports energy metabolism, skin health, and nervous system function. (3)
- Vitamin B6: supports protein metabolism, red blood cell formation, and brain function. (3)
- Vitamin B12: supports red blood cell formation, metabolism, and nervous system function. (3)
- Folate: supports DNA production, cell growth, and red blood cell formation. (3)
- Pantothenic acid: supports food metabolism and hormone production. (3)
- Choline: supports brain and nervous system function and helps maintain liver health. (7)
- Vitamin C: supports antioxidant protection, iron absorption, tissue health, and wound healing. (3)
- Biotin: supports the metabolism of protein, carbohydrates, and fats. (3)
Adult Recommended Dietary Allowance (RDA) and Adequate Intake (AI) values vary by age, sex, pregnancy, and lactation. RDA means the average daily amount that meets most healthy people’s needs, while AI is used when there is not enough evidence to set an RDA. The table below uses simplified adult ranges for adults over 19. (2)
| Nutrient | Sources | RDA or AI, adults >19 years |
| Thiamin | Pork, whole grains, enriched grains, legumes, nuts, seeds. (2,3) | 1.1–1.2 mg RDA. (2) |
| Riboflavin | Milk, yogurt, leafy greens, enriched grains, eggs. (2,3) | 1.1–1.3 mg RDA. (2) |
| Niacin | Poultry, fish, lean meats, enriched grains, mushrooms, peanuts. (2,3) | 14–16 mg NE RDA. (2) |
| Vitamin B6 | Poultry, fish, potatoes, bananas, legumes, nuts. (2,3) | 1.3–1.7 mg RDA. (2) |
| Vitamin B12 | Meat, poultry, fish, eggs, dairy, fortified foods. (2,3) | 2.4 mcg RDA. (2) |
| Folate | Leafy greens, legumes, lentils, oranges, fortified grains. (2,3) | 400 mcg DFE RDA. (2) |
| Pantothenic acid | Poultry, eggs, mushrooms, potatoes, whole grains, legumes. (2,3) | 5 mg AI. (2) |
| Choline | Eggs, meat, poultry, fish, dairy, cruciferous vegetables, beans. (2,7) | 425–550 mg AI. (2,7) |
| Vitamin C | Citrus fruits, strawberries, bell peppers, tomatoes, potatoes, broccoli. (2,3) | 75–90 mg RDA. (2) |
| Biotin | Eggs, legumes, milk, nuts, organ meats, pork. (2,3) | 30 mcg AI. (2) |
Fat-soluble vitamins
Fat-soluble vitamins dissolve in fat and are stored in the liver and fatty tissue. Because they can build up in the body, high-dose supplements may be harmful unless recommended by a health professional. (3)
Fat-soluble vitamins include:
- Vitamin A: supports vision, immune function, skin health, and normal cell growth. (3)
- Vitamin D: supports calcium absorption, bone health, muscle function, nerve function, and immune function. (5)
- Vitamin E: acts as an antioxidant and helps protect cells from damage. (3)
- Vitamin K: supports normal blood clotting and may help support bone health. (3)
| Nutrient | Sources | RDA or AI, adults >19 years |
| Vitamin A | Dark leafy greens, orange fruits and vegetables, eggs, dairy, liver, fish. (2,3) | 700–900 mcg RAE RDA. (2) |
| Vitamin D | Fatty fish, fish liver oils, egg yolks, fortified milk, fortified cereals, UV-exposed mushrooms. (2,5) | 15–20 mcg RDA. (2,5) |
| Vitamin E | Nuts, seeds, vegetable oils, avocado, leafy greens. (2,3) | 15 mg RDA. (2) |
| Vitamin K | Leafy greens, broccoli, Brussels sprouts, cabbage, some oils. (2,3) | 90–120 mcg AI. (2) |
Minerals
Minerals are grouped into two categories: macrominerals and trace elements. (18)
Macrominerals are needed in larger quantities than trace elements. Some minerals like sodium and potassium are also electrolytes, which are important for muscle function, nerve function, and fluid balance. (4,9)
Macrominerals
- Sodium: supports fluid balance, nerve transmission, and muscle contraction. (4)
- Potassium: supports fluid balance, nerve transmission, muscle contraction, and normal cell function. (4,9)
- Chloride: supports fluid balance and stomach acid production. (15)
- Calcium: supports bones, teeth, muscle function, nerve function, and blood clotting. (4,6)
- Phosphorus: supports bones, teeth, energy metabolism, and DNA formation. (4)
- Magnesium: supports enzyme reactions, energy production, muscle function, nerve function, and bone health. (4,8)
| Nutrient | Sources | RDA or AI, adults >19 years |
| Sodium | Table salt, breads, soups, sauces, cheese, processed and restaurant foods. (2,4) | 1,500 mg AI. (2) |
| Potassium | Potatoes, lentils, beans, squash, dried fruit, bananas, spinach, dairy, fish. (2,9) | 2,600–3,400 mg AI. (2,9) |
| Chloride | Table salt, seaweed, tomatoes, lettuce, processed foods. (2,4) | 1,800–2,300 mg AI. (2) |
| Calcium | Milk, yogurt, cheese, fortified plant milks, calcium-set tofu, sardines, salmon with bones, kale, Chinese cabbage. (2,6) | 1,000–1,200 mg RDA. (2,6) |
| Phosphorus | Dairy, meat, poultry, fish, eggs, beans, lentils, nuts. (2,4) | 700 mg RDA. (2) |
| Magnesium | Nuts, seeds, legumes, leafy greens, whole grains, soy foods. (2,8) | 310–420 mg RDA. (2,8) |
Trace elements
- Chromium: supports insulin activity and the metabolism of carbohydrates, protein, and fat. (4)
- Copper: supports energy production, connective tissue, red blood cell formation, and antioxidant enzymes. (4)
- Fluoride: supports tooth enamel and bone mineralization. (4,16)
- Iodine: supports thyroid hormone production. (4)
- Iron: supports oxygen transport and helps make some hormones. (13)
- Manganese: supports bone formation and enzyme activity. (4)
- Molybdenum: supports enzyme function and sulfur amino acid metabolism. (17)
- Selenium: supports antioxidant enzymes and thyroid hormone metabolism. (11)
- Zinc: supports immune function, wound healing, DNA synthesis, and growth. (12)
| Nutrient | Sources | RDA or AI, adults >19 years |
| Chromium | Whole grains, nuts, meats, some fruits and vegetables. (2,4) | 20–35 mcg AI. (2) |
| Copper | Shellfish, nuts, seeds, whole grains, beans, cocoa. (2,4) | 900 mcg RDA. (2) |
| Fluoride | Fluoridated water, tea, seafood. (2,4) | 3–4 mg AI. (2) |
| Iodine | Iodized salt, seafood, dairy, eggs. (2,4) | 150 mcg RDA. (2) |
| Iron | Meat, poultry, seafood, beans, lentils, spinach, fortified grains. (2,13) | 8–18 mg RDA. (2,13) |
| Manganese | Whole grains, nuts, legumes, tea, pineapple. (2,4) | 1.8–2.3 mg AI. (2) |
| Molybdenum | Legumes, whole grains, nuts, milk. (2,4) | 45 mcg RDA. (2) |
| Selenium | Brazil nuts, seafood, meat, poultry, eggs, grains. (2,4) | 55 mcg RDA. (2) |
| Zinc | Oysters, meat, poultry, beans, nuts, whole grains, fortified cereals. (2,4) | 8–11 mg RDA. (2) |
Here is a simple way to see how the main types of micronutrients compare.
| Type | Key food sources | Recommended daily intake | Deficiency symptoms |
| Fat-soluble vitamins | Leafy greens, orange fruits and vegetables, fatty fish, eggs, dairy, fortified foods, nuts, seeds, oils. (2,3,5) | Varies by nutrient; micronutrients examples include vitamin A 700–900 mcg RAE, vitamin D 15–20 mcg, vitamin E 15 mg, vitamin K 90–120 mcg. (2,5) | Can include vision changes, poor bone mineralization, bleeding issues, or nerve symptoms depending on the nutrient. (3,5) |
| Water-soluble vitamins | Fruits, vegetables, beans, lentils, whole grains, enriched grains, dairy, eggs, meat, poultry, seafood. (2,3,7) | Varies by nutrient; examples of micronutrients include vitamin C 75–90 mg and vitamin B12 2.4 mcg. (2,3) | Can include fatigue, anemia, skin changes, gum issues, nerve symptoms, or scurvy depending on the nutrient. (3,7,13) |
| Major minerals | Dairy, fortified foods, beans, lentils, fruits, vegetables, nuts, seeds, whole grains, salt. (2,4,6,8,9) | Varies by nutrient; examples include calcium 1,000–1,200 mg, magnesium 310–420 mg, potassium 2,600–3,400 mg AI. (2,6,8,9) | Can include muscle weakness, cramps, bone issues, and electrolyte problems depending on the nutrient. (4,6,8,9) |
| Trace minerals | Seafood, meat, poultry, eggs, fortified grains, legumes, nuts, seeds, iodized salt. (2,4,13) | Varies by nutrient; examples include iron 8–18 mg, zinc 8–11 mg, iodine 150 mcg, selenium 55 mcg. (2,4,13) | Can include anemia, thyroid problems, impaired wound healing, immune changes, or growth issues depending on the nutrient. (4,13) |
Health Benefits of Micronutrients
Micronutrients do not work alone. They help your body run the everyday processes that keep you moving, thinking, digesting, recovering, and staying well.
Immune resilience
Several types of micronutrients help support normal immune function. For example, vitamin D plays a role in immune function, while zinc is involved in immune function and wound healing. (1,5)
That does not mean more is always better. The goal is to meet your needs, not to megadose supplements without guidance.
Energy and metabolism
B vitamins help your body use the energy in food. Minerals like magnesium also support hundreds of enzyme reactions, including reactions involved in energy production. (3,8)
If you feel tired often, a nutrient shortfall may be one possible factor, but fatigue can have many causes. A health professional can help decide whether testing is needed.
Bone, muscle, and heart health
Calcium, vitamin D, magnesium, phosphorus, and potassium all play roles in bone, muscle, nerve, or fluid balance. Calcium and vitamin D are especially important for bone health, while potassium helps support normal cell function, nerve transmission, and muscle contraction. (5,6,8,9)
Think of micronutrients as a support system. You may not notice them when everything is going well, but your body relies on them every day.
Most Common Micronutrient Deficiencies
This section uses “deficiencies” in the everyday sense of common nutrient shortfalls or nutrients people may need to watch. A true deficiency is a medical issue and may require lab testing, diagnosis, and treatment.
Choline
Choline is important for brain and nervous system function, cell membrane health, and fat metabolism. Most people in the United States consume less than the AI for choline, though frank choline deficiency is rare in healthy nonpregnant adults. (7)
Possible deficiency symptoms: Choline deficiency can cause muscle damage, liver damage, and nonalcoholic fatty liver disease, though this is uncommon in healthy adults. (7)
Foods that can help: Log choline-rich foods like eggs, beef, chicken, fish, dairy, soybeans, beans, cruciferous vegetables, nuts, seeds, and whole grains to see how often they show up in your week.
Vitamin D
Vitamin D helps your body absorb calcium and supports bone health, muscle function, nerve function, and immune function. It is naturally found in only a few foods, and fortified foods provide much of the vitamin D in American diets. (5)
According to MyFitnessPal dietitian Katherine Basbaum, vitamin D is one nutrient worth paying attention to if you eat few vitamin-D-rich foods or have limited sun exposure.
Possible deficiency symptoms: Vitamin D deficiency can lead to rickets in children and osteomalacia in adults. Low vitamin D can also be linked with thin, brittle, or misshapen bones. (5)
Foods that can help: Log foods like salmon, trout, sardines, egg yolks, fortified milk, fortified yogurt, fortified cereals, and UV-exposed mushrooms. If you are concerned about your vitamin D status, ask a health professional whether testing or supplementation makes sense.
Calcium
Calcium is best known for bone and tooth health, but it also supports muscle function, nerve signaling, and blood clotting. Many people in the U.S. consume less than recommended amounts of calcium. (6)
“Calcium can be easier to plan for when you check both dairy foods and fortified options, especially if you use plant-based milk,” according to Basbaum.
Possible deficiency symptoms: Long-term calcium deficiency can reduce bone strength and contribute to osteoporosis. Low blood calcium can also cause numbness, tingling, and muscle spasms, though blood calcium issues can have many causes. (6)
Foods that can help: Log calcium sources such as milk, yogurt, cheese, fortified plant milks, calcium-set tofu, canned sardines or salmon with bones, kale, broccoli, and Chinese cabbage.
Magnesium
Magnesium supports more than 300 enzyme systems, including reactions involved in energy production, muscle and nerve function, blood pressure regulation, and bone health. Many people in the U.S. consume less magnesium than recommended. (8)
Possible deficiency symptoms: Early signs can include loss of appetite, nausea, vomiting, fatigue, and weakness. As deficiency worsens, symptoms can include numbness, tingling, muscle cramps, seizures, and abnormal heart rhythms. Symptomatic deficiency is uncommon in healthy people. (8)
Foods that can help: Log magnesium-rich foods like pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, edamame, peanut butter, whole grains, potatoes, yogurt, and bananas.
Potassium
Potassium is a mineral that’s one of the most essential micronutrients for supporting normal cell function, fluid balance, nerve transmission, muscle contraction, and kidney function. People in the U.S. often consume less potassium than recommended. (9)
Possible deficiency symptoms: Severe potassium deficiency (hypokalemia), can cause constipation, fatigue, muscle weakness, malaise, and in more serious cases, heart rhythm problems. Hypokalemia is rare in healthy people with normal kidney function and is rarely caused by low dietary intake alone. (9)
Foods that can help: Log potassium-rich foods like potatoes, lentils, kidney beans, squash, dried apricots, prunes, raisins, bananas, spinach, yogurt, milk, salmon, chicken, and tomatoes.
MyFitnessPal micronutrient tip: MyFitnessPal can help you review types of micronutrients in your food log, including vitamin A, vitamin C, calcium, iron, and potassium. You can also adjust which nutrients display in your diary and review more nutrient totals in the Nutrition section. Track your meals in MyFitnessPal and learn more from MyFitnessPal’s vitamin and mineral guide.
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Macronutrients vs. Micronutrients: How Are They Different?
Frequently Asked Questions (FAQs)
- What’s the difference between macronutrients and micronutrients?
Macronutrients include carbohydrates, fat, and protein. They provide calories and are needed in larger amounts. Micronutrients are vitamins and minerals. They are needed in smaller amounts and do not provide calories, but they help your body function properly. (1,3)
- What micronutrients are most people deficient in?
In the U.S., common nutrient shortfalls include vitamin D, calcium, potassium, magnesium, and choline. But “shortfall” does not always mean a diagnosed deficiency. If you suspect a deficiency, it is best to talk with a health professional. (5,6,7,8,9)
- Which foods have the most micronutrients?
No single food has everything. A good starting point is to eat across food groups: fruits, vegetables, beans, lentils, whole grains, dairy or fortified alternatives, eggs, seafood, lean meats, nuts, and seeds. (1,3)
- Can you get all micronutrients from food alone?
Many people can meet many micronutrient needs with a varied diet. But some people may need supplements because of pregnancy, low sun exposure, dietary restrictions, medical conditions, absorption issues, or a diagnosed deficiency. Always check with a health professional before starting high-dose supplements. (3)
- Is water a micronutrient?
No. Water is essential, but it is not a micronutrient. Micronutrients are vitamins and minerals. (1)
- Is calcium a micronutrient?
Yes. Calcium is a mineral, so it is a micronutrient. It is also a macromineral because your body needs it in larger amounts than trace minerals. (4,6)
- What are signs of micronutrient deficiency?
Signs can vary by nutrient. Possible symptoms may include fatigue, weakness, numbness, tingling, muscle cramps, anemia, bone problems, poor wound healing, or changes in skin, hair, gums, or vision. These symptoms can have many causes, so it is best to get medical guidance instead of self-diagnosing. (3,6,8,9)
- How do you maximize your micronutrient intake?
Keep it simple: eat a variety of colorful fruits and vegetables, build meals with several food groups, rotate your choices week to week, choose mostly whole or minimally processed foods, and use smart pairings. For example, vitamin C can help your body absorb non-heme iron from plant foods, and fat-soluble vitamins are absorbed with dietary fat. (3,13)
Bottom Line
Micronutrients may be small, but they do a lot of important work.
Vitamins and minerals support your immune system, metabolism, bones, muscles, nerves, and cells. The simplest way to cover more of them is to eat a variety of nutrient-rich foods across food groups, then use your food log to notice where your usual routine may have gaps. (1,3)
A simple next step: log a few typical days in MyFitnessPal and look for patterns. You may notice you are getting plenty of some nutrients and could use more food sources of others.
Originally published January 9, 2019; Updated August 2026
The post Micronutrients: Definition, Types, Functions & Food Sources appeared first on MyFitnessPal Blog.
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