What Are Micronutrients? Vitamins and Minerals Explained

Author: Rosa Delgado · Posted: October 23, 2026 · Updated: October 23, 2026

#micronutrients #vitamins #minerals #supplements

The short answerMicronutrients are the vitamins and minerals your body needs in small amounts to make energy, build bones and blood, support immunity and keep cells working. Unlike protein, carbohydrates and fat, they don't supply calories. Most people can meet their needs with a varied diet, though some groups may benefit from specific supplements under professional guidance.

A colorful market-style spread of orange sweet potatoes, red bell peppers, dark leafy kale, purple cabbage, halved oranges, a bowl of lentils and a handful of pumpkin seeds

Micronutrients are the vitamins and minerals your body needs in small amounts, measured in milligrams or micrograms rather than grams. Even though you need only a little, they’re essential for turning food into energy, building bones and blood, supporting your immune system, and keeping nerves, muscles and cells working. Unlike protein, carbohydrates and fat, they don’t provide calories, and most people can meet their needs through a varied diet.

Vitamins vs minerals

Vitamins are organic compounds made by plants and animals. There are 13 essential vitamins, split into two groups:

Fat-soluble vitamins: A, D, E and K. They’re absorbed along with dietary fat and can be stored in the body, so large supplement doses can build up to harmful levels.
Water-soluble vitamins: vitamin C and the eight B vitamins (thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid and biotin). Most aren’t stored in large amounts, so regular intake matters.

Minerals are elements from soil and water that end up in plants and animals. They’re grouped by how much you need:

Major minerals: calcium, phosphorus, magnesium, sodium, potassium and chloride.
Trace minerals: iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium and molybdenum.

Key micronutrients and where to find them

Nutrient	What it does	Good food sources
Vitamin A	Vision, immunity, skin	Sweet potatoes, carrots, spinach, eggs, dairy
Vitamin C	Immune function, wound healing, iron absorption	Citrus, bell peppers, strawberries, broccoli, kiwi
Vitamin D	Calcium absorption, bone health	Fatty fish, fortified milk and plant milks, egg yolks; also made in skin exposed to sunlight
Folate	Cell growth, healthy pregnancy	Leafy greens, beans, lentils, fortified grains
Vitamin B12	Nerve function, red blood cells	Fish, meat, eggs, dairy, fortified foods
Calcium	Bones, teeth, muscle and nerve function	Dairy, fortified plant milks, calcium-set tofu, kale, canned fish with bones
Iron	Carries oxygen in the blood	Beans, lentils, spinach, fortified cereals, red meat, poultry, fish
Potassium	Fluid balance, blood pressure, muscle function	Potatoes, beans, bananas, yogurt, dried apricots, leafy greens
Magnesium	Energy production, muscles, nerves	Nuts, seeds, whole grains, beans, leafy greens
Zinc	Immunity, wound healing, taste	Seafood, meat, beans, nuts, seeds, whole grains

Nutrients many people miss

The Dietary Guidelines for Americans, 2020-2025, flag calcium, potassium, fiber and vitamin D as dietary components of public health concern, because many people don’t get enough of them. Some groups have extra needs to watch:

People who could become pregnant benefit from enough folate, often from fortified foods or a supplement, before and during early pregnancy.
People who menstruate and those who are pregnant have higher iron needs.
Older adults may absorb vitamin B12 from food less efficiently.
Vegans need a reliable B12 source from fortified foods or supplements. Our guide to plant-based eating covers this in more detail.

How reference values work

The National Academies set Dietary Reference Intakes, which include:

RDA (Recommended Dietary Allowance): the daily amount that meets the needs of nearly all healthy people in a group.
AI (Adequate Intake): used when there isn’t enough evidence to set an RDA.
UL (Tolerable Upper Intake Level): the highest daily amount unlikely to cause harm.

A few adult examples: the calcium RDA is 1,000 milligrams for ages 19 to 50; the vitamin D RDA is 600 IU (15 micrograms) for ages 1 to 70; and the iron RDA is 18 milligrams for women aged 19 to 50 and 8 milligrams for adult men. The NIH Office of Dietary Supplements publishes free, detailed fact sheets on each nutrient.

Food first, supplements when needed

Whole foods deliver vitamins and minerals alongside fiber and other helpful compounds, and they’re hard to overdo. Supplements can fill specific gaps, such as B12 for vegans or folic acid before pregnancy, but more isn’t always better. High doses of some nutrients, including vitamin A, iron and vitamin D, can cause harm, and some supplements interact with medications. In the US, the FDA doesn’t approve dietary supplements for safety or effectiveness before they’re sold. Talk with your doctor or pharmacist before starting one, especially if you’re pregnant, take regular medication or have a health condition.

Eating for variety

A few simple habits cover a lot of ground:

Eat a range of colors, since orange, green, red, purple and white produce each bring different nutrients.
Include beans, nuts or seeds most days.
Choose whole grains, which keep more minerals than refined grains.
Use fortified foods, like some milks and cereals, if they suit your diet.
Lean on frozen and canned produce when fresh is pricey or out of season.

Our guide to nutrient density shows how to get more vitamins and minerals per bite, and our explainer on electrolytes covers the minerals that keep your fluids in balance.

The bottom line

Micronutrients are the vitamins and minerals your body needs in small but essential amounts. A varied diet built on vegetables, fruit, whole grains, beans, nuts, seeds and protein foods covers most needs. Pay attention to commonly missed nutrients like calcium, potassium and vitamin D, and get professional advice before taking supplements.

Frequently asked questions

Do I need a multivitamin?

Many healthy adults who eat a varied diet don't need one. A multivitamin or specific supplement may help in certain situations, such as pregnancy, a vegan diet, older age or a diagnosed deficiency. Ask your doctor or a registered dietitian whether one makes sense for you.

What's the difference between fat-soluble and water-soluble vitamins?

Fat-soluble vitamins (A, D, E and K) are absorbed with dietary fat and can be stored in the body, so high supplement doses can build up. Water-soluble vitamins (C and the B vitamins) mostly aren't stored in large amounts, so you need them regularly from food.

Can you get too many vitamins or minerals?

Yes, usually from supplements rather than food. Taking more than the Tolerable Upper Intake Level of nutrients like vitamin A, vitamin D or iron can cause harm. Check labels and talk with a healthcare professional before taking high doses.

Which micronutrients should vegans pay attention to?

Vitamin B12 is the most important, since reliable sources are fortified foods or supplements. Vegans also benefit from planning for vitamin D, calcium, iron, zinc, iodine and omega-3 fats. A registered dietitian can help you build a plan that covers them.

Sources

This guide is general information, not medical advice. For a health condition, pregnancy or a history of disordered eating, please talk with a doctor or registered dietitian.