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 Nutrition: Micronutrients

Micronutrients are classified as small molecule nutrients that are required in relatively small quantities in the body.  There are two types of micronutrients; Vitamins and Minerals, and although we only need them in small quantities compared to the macronutrients, they are essential to the normal and healthy function of the body. This guide gives some information on each of them, including how much to take each day, a recommended upper limit (UL) and if a supplement is needed or recommended. The most important to consider from a dietary intake point of view are given in more detail.

If consuming a varied diet as laid out in this guide, then most vitamins and minerals will be included in adequate amounts. However, it is not always possible to eat everything that we require, and some can be difficult to obtain on a daily basis. It is thus recommended to take a multi mineral supplement containing half the daily amount we need of the vitamins and minerals most at risk of deficiency.  Please read our recommendations to find out more information on what supplements should be taken.

 

Recommendations Vitamins Minerals

 

Tables given in this section are provided from the Linus Pauling Institute for micronutrient research at Oregon State University. If you require more information on any of the nutrients in this section, visit the website: http://lpi.oregonstate.edu/infocenter/

RDA=Recommended Dietary Allowance                

AI=Adequate Intake

IU=International Unit

Vitamins

Vitamin A
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin H (Biotin)
Vitamin K
Vitamin M (Folate/Folic Acid)

Minerals

Calcium
Chromium
Copper
Fluoride
Iodine
Iron
Magnesium
Manganese
Molybdenum
Phosphorous
Potassium
Selenium
Sodium (Salt)
Zink