Micronutrients

Vitamins and minerals — small amounts, massive impact.

📖 The Story: The Modern Micronutrient Paradox

Meet Emma—she tracks her macros religiously, eats 2,000 calories a day of "clean" food, and still feels terrible.

She's tired despite sleeping eight hours. Her brain feels foggy by 2pm. She catches every cold that goes around. Her nails are brittle and her hair is thinning. Her doctor says her basic bloodwork is "normal."

What Emma doesn't realize: she's hitting her calorie and protein targets while starving her body of the micronutrients that make everything work.

Her vitamin D is 18 ng/mL (should be 40-60). Her magnesium is depleted from stress and coffee. Her B12 is borderline because she rarely eats meat. Her iron is low-normal but she's symptomatic. None of this shows up on a standard metabolic panel.

This is the modern micronutrient paradox: We have more food than ever, yet widespread subclinical deficiencies.

Why? Because calories aren't everything:

Processed foods provide energy but strip out vitamins and minerals
Industrial farming has depleted soil minerals by 30-76% since 1950
Indoor lifestyles mean 40%+ of adults are vitamin D insufficient
Chronic stress burns through magnesium and B vitamins faster than we replenish
Medications (PPIs, metformin, statins) deplete specific nutrients

In 1912, the discovery that scurvy was caused by vitamin C absence revolutionized medicine. Today's challenge is subtler: not dramatic deficiency diseases, but the quiet impairment of millions of biochemical reactions.

The result? You don't feel "sick." You feel "off"—tired, foggy, anxious, prone to illness, not recovering well, aging faster than you should. And because standard tests don't catch it, you're told nothing's wrong.

The solution isn't complicated, but it requires understanding what your body actually needs beyond protein, carbs, and fats.

🚶 The Journey: How Micronutrients Move Through Your Body

Understanding how vitamins and minerals travel from your plate to your cells helps explain why certain combinations work better together — and why deficiency symptoms can be so varied.

The Path of Fat-Soluble Vitamins (A, D, E, K)

Timeline: Takes 3-6 hours to absorb, but builds up reserves over weeks to months.

Why fat matters: Without dietary fat in the meal, absorption drops by 50-70%. This is why taking vitamin D with a fat-free breakfast is essentially wasted.

Storage capacity:

Vitamin A: Liver stores last 1-2 years
Vitamin D: Fat tissue; depletes over months
Vitamin E: Fat tissue and liver
Vitamin K: Limited storage (days to weeks)

The Path of Water-Soluble Vitamins (B-Complex, C)

Timeline: Absorbed within 1-3 hours; excess eliminated same day.

Exception — B12: Requires intrinsic factor from stomach for absorption, and liver stores 2-5 years' worth.

Why daily intake matters: With minimal storage, your body needs regular replenishment. Miss a few days of vitamin C, and tissue levels start dropping.

The Path of Minerals

Macrominerals (Calcium, Magnesium):

Calcium's journey:

Requires vitamin D for absorption
Requires vitamin K2 to reach bones (not arteries)
Competes with magnesium, iron, zinc
Only 20-40% absorbed; rest excreted

Magnesium's journey:

Absorbed throughout small intestine
60% stored in bones; 40% in muscles and tissues
Serum levels tell you almost nothing (only 1% is in blood)
Depleted by stress, alcohol, processed foods

Trace Minerals (Iron, Zinc, Selenium):

Iron's path:

Heme iron (meat): 15-35% absorbed directly
Non-heme iron (plants): 2-20% absorbed (boosted 3x by vitamin C)
Stored in ferritin; no excretion mechanism
Takes 3-6 months to rebuild depleted stores

Zinc's path:

Competes with copper and iron
Phytates (grains, legumes) block absorption by 50%
Lost in sweat during exercise
Absorption: 20-40% of intake

What Happens When You're Deficient

Acute deficiency (weeks to months):

Timeline	What Depletes	Symptoms Begin
Days-weeks	Water-soluble vitamins (C, B-complex except B12)	Fatigue, mood changes
Weeks-months	Magnesium, iron (from stores)	Muscle cramps, weakness, fatigue
Months	Vitamin D (in winter), B12 (in vegans)	Low mood, immune issues, numbness
Years	Fat-soluble vitamins (if zero intake)	Vision, bone, bleeding problems

The cascade effect:

One deficiency often leads to another because nutrients work together:

Low vitamin D → Poor calcium absorption → Weak bones
Low magnesium → Vitamin D can't activate → Both become deficient
Low vitamin C → Poor iron absorption → Anemia despite adequate iron intake
Low B12 → Elevated homocysteine → Folate can't work properly

👀 Signs & Signals: What Your Body Is Telling You

Your body sends remarkably specific signals when micronutrients are running low. While these symptoms overlap and aren't diagnostic on their own, patterns can point you toward what to test.

Body Signal	Possible Deficiency	What's Happening	Next Step
Fatigue (despite adequate sleep)	Iron, B12, Vitamin D, Magnesium	Energy production impaired at cellular level	Test: Ferritin, B12, 25-OH-D
Muscle cramps or twitches	Magnesium, Potassium, Calcium	Electrolyte imbalance affecting nerve-muscle signaling	Consider: Magnesium 200-400 mg
Frequent infections	Vitamin D, Zinc, Vitamin C, Vitamin A	Immune cells not functioning optimally	Test: Vitamin D; consider zinc
Poor wound healing	Zinc, Vitamin C, Protein	Collagen synthesis and tissue repair impaired	Increase protein + vitamin C + zinc
Numbness or tingling (hands/feet)	B12, B6, Magnesium	Nerve damage or dysfunction	Test: B12 + MMA; urgent if progressive
Hair loss or thinning	Iron, Zinc, Biotin, Vitamin D	Follicle cells dividing slowly; inflammatory processes	Test: Ferritin (should be 50-70 for hair)
Brittle nails or ridges	Iron, Zinc, Biotin, Protein	Keratin production affected	Test: Ferritin; increase protein
Dry, scaly skin	Vitamin A, Omega-3s, Zinc	Skin cell turnover and barrier function impaired	Add omega-3s; check zinc
Night blindness or slow dark adaptation	Vitamin A	Rhodopsin (visual pigment) synthesis affected	Increase vitamin A-rich foods
Easy bruising	Vitamin C, Vitamin K	Collagen fragility (C) or clotting factors (K)	Increase vegetables; check vitamin K
Bleeding gums	Vitamin C	Collagen breakdown in gum tissue	Increase vitamin C intake
Bone pain or fractures	Vitamin D, Calcium, K2, Magnesium	Bone mineralization compromised	Test: Vitamin D + DEXA if concerning
Restless leg syndrome	Iron, Magnesium	Dopamine dysfunction (iron) or nerve excitability (Mg)	Test: Ferritin; try magnesium
Depression or low mood	Vitamin D, B vitamins, Omega-3, Magnesium	Neurotransmitter synthesis affected	Test: D, B12; add omega-3 + Mg
Mouth ulcers or cracked corners	B12, Iron, Folate, B2 (Riboflavin)	Cell turnover in mucous membranes slowed	Consider B-complex
Brain fog or poor concentration	B12, Iron, Vitamin D, Magnesium	Oxygen delivery, neurotransmitters, or energy affected	Test: Ferritin, B12, D
Irregular heartbeat	Magnesium, Potassium	Electrolyte imbalance affecting cardiac electrical activity	Medical evaluation + test Mg

Pattern Recognition: When Multiple Symptoms Point to One Deficiency

Classic Iron Deficiency Pattern:

Fatigue (earliest sign)
Pale skin and pale inner eyelids
Cold hands and feet
Shortness of breath with exertion
Restless legs at night
Craving ice or other non-food items (pica)
Brittle nails or hair loss

Classic B12 Deficiency Pattern:

Fatigue and weakness
Numbness or tingling (starts in hands/feet)
Balance problems
Memory issues or "brain fog"
Smooth, swollen tongue
Mood changes or depression

Classic Vitamin D Deficiency Pattern:

Persistent low mood (especially winter)
Frequent colds or infections
Muscle weakness or aches
Bone pain
Slow wound healing
Fatigue

Classic Magnesium Deficiency Pattern:

Muscle cramps or spasms (especially at night)
Eyelid twitches
Trouble sleeping or staying asleep
Anxiety or feeling "wired"
Headaches or migraines
Irregular heartbeat or palpitations

The "Hidden" Deficiencies

Some deficiencies don't show obvious symptoms until they're severe:

Nutrient	Why It Hides	What Eventually Happens
Vitamin K	Adequate clotting until severe	Bruising, bleeding; poor bone health long-term
Selenium	Body prioritizes vital organs	Thyroid dysfunction, immune weakness, fertility issues
Copper	Symptoms are non-specific	Anemia that doesn't respond to iron, neutropenia
Choline	Body makes some from other nutrients	Fatty liver, memory issues (takes years)

🧠 The Science: Understanding Micronutrients

What Are Micronutrients?

Category	What They Are	Storage	Key Difference
Vitamins	Organic compounds (contain carbon)	Varies by type	Made by living things
Minerals	Inorganic elements	Body tissues	Come from soil/water

Fat-Soluble vs. Water-Soluble Vitamins

Fat-Soluble (A, D, E, K)
Water-Soluble (B, C)

Characteristics:

Dissolve in fat, not water
Stored in liver and fat tissue
Don't need daily intake (body has reserves)
Can accumulate to toxic levels if over-supplemented

Absorption:

Require dietary fat for absorption
Absorbed with fat in small intestine
Travel via lymphatic system

Deficiency timeline: Takes months to years to develop (except K)

Macrominerals vs. Trace Minerals

Category	Amount Needed	Examples	Notes
Macrominerals	>100 mg/day	Calcium, Magnesium, Potassium, Sodium, Phosphorus, Chloride, Sulfur	Make up >0.01% of body weight
Trace Minerals	Under 100 mg/day	Iron, Zinc, Copper, Selenium, Iodine, Manganese, Chromium, etc.	Needed in tiny amounts but still essential

Why Deficiencies Are So Common

Prevalence of common deficiencies:

Nutrient	% Deficient/Low	At-Risk Groups
Vitamin D	40%+	Indoor workers, dark skin, elderly, northern latitudes
Magnesium	50%+	Most adults; depleted by stress, alcohol, processed food
Potassium	98% below AI	Almost everyone (processed food is low in K)
Vitamin B12	10-15%	Vegans, elderly (>50), gut issues, on PPIs
Iron	10% (higher in women)	Menstruating women, vegetarians, endurance athletes
Zinc	10-15%	Vegetarians, elderly, gut issues
Omega-3	70%+	Those not eating fatty fish

🎯 Nutrient Interactions: Synergies & Antagonisms

Understanding how nutrients interact is crucial — taking one nutrient can enhance or block another.

Synergistic Interactions (Beneficial)

Combination	Effect	Practical Tip
Vitamin D + Calcium	D increases calcium absorption	Take together
Vitamin D + K2	K2 directs calcium to bones, not arteries	Supplement together
Vitamin C + Iron	C converts iron to absorbable form, 2-3x increase	Eat citrus with iron-rich foods
Vitamin B6 + Magnesium	B6 may improve Mg absorption	Often combined in supplements
Fat + Fat-soluble vitamins	Fat required for A, D, E, K absorption	Take with meals containing fat
MFP factor + Non-heme iron	Meat/fish/poultry increases plant iron absorption 2-3x	Combine at meals

Antagonistic Interactions (Competing)

Combination	Effect	How to Manage
Calcium + Iron	High calcium inhibits iron absorption	Separate by 2+ hours
Calcium + Magnesium	Compete at high doses (>2:1 ratio)	Maintain ~2:1 Ca:Mg ratio
Zinc + Copper	High zinc depletes copper	Supplement at 8-15:1 Zn:Cu ratio
High-dose Vitamin A + Vitamin D	A may decrease D absorption by 30%	Don't mega-dose A
Iron + Zinc	Compete for absorption	Separate if supplementing

Absorption Blockers (Anti-nutrients)

Compound	Found In	Blocks	How to Reduce
Phytates	Grains, legumes, nuts	Iron, zinc, calcium	Soak, sprout, or ferment
Oxalates	Spinach, rhubarb, beets	Calcium, iron	Cook to reduce; vary greens
Tannins	Tea, coffee, wine	Iron	Don't drink with iron-rich meals
Calcium	Dairy, supplements	Iron	Separate from iron sources

info

Practical takeaway: Nutrient interactions explain why whole foods often work better than isolated supplements — nature packages nutrients together in balanced, synergistic combinations. When supplementing, timing and combinations matter.

🎯 Making It Work: Practical Micronutrient Strategy

The Food-First Strategy

Before reaching for supplements, optimize food intake with nutrient-dense whole foods:

Food	Key Nutrients	Why It's Powerful
Liver	A, B12, iron, copper, folate, choline	Nature's multivitamin
Oysters	Zinc, B12, copper, selenium	Highest zinc food
Fatty fish	D, B12, selenium, omega-3s	Multiple benefits
Eggs	B vitamins, choline, D, selenium	Complete nutrition
Leafy greens	K, folate, magnesium, potassium	Mineral-rich
Nuts & seeds	Magnesium, zinc, E, selenium	Mineral powerhouses
Colorful vegetables	Various vitamins, antioxidants	Phytonutrient diversity

When to Consider Supplementation

Almost everyone may benefit from:

Vitamin D — If not getting regular sun exposure (most people)
Omega-3s — If not eating fatty fish 2x/week
Magnesium — If diet is low in nuts/seeds/greens or symptomatic

Specific populations:

Group	Consider Supplementing
Vegans	B12 (mandatory), D, omega-3 (algae), iron, zinc
Elderly (50+)	B12, D, calcium
Pregnant women	Folate, iron, D, choline, iodine
Athletes	Magnesium, iron (if deficient), D, zinc
Those on PPIs	B12, magnesium, calcium

Testing: When and What

Key markers to consider testing:

Test	Target Range	When to Test
25-hydroxyvitamin D	40-60 ng/mL	Annually, or if symptomatic
Serum B12	>400 pg/mL	If vegan, elderly, or symptomatic
Ferritin	30-100 ng/mL (varies)	If fatigue, women, athletes
RBC Magnesium	5.0-6.5 mg/dL	If symptomatic (serum is unreliable)
Zinc (plasma)	70-120 mcg/dL	If deficiency suspected

tip

Test, don't guess — especially for vitamin D, B12, and iron. Symptoms of deficiency overlap significantly, and over-supplementing some nutrients (iron, A) can be harmful.

📸 What It Looks Like: A Micronutrient-Rich Day

Example Day: Covering All Bases

This day hits the key micronutrients most people miss, using whole foods:

Breakfast:

2 eggs scrambled with spinach and bell peppers
1/2 avocado on whole grain toast
Orange

What you're getting: Choline, B12, folate, vitamins A, C, E, K, magnesium, potassium, iron

Lunch:

Salmon salad with mixed greens, pumpkin seeds, chickpeas
Greek yogurt with berries

What you're getting: Vitamin D, B12, omega-3s, zinc, magnesium, calcium, selenium, vitamin C, antioxidants

Snack:

Handful of almonds
Dark chocolate square

What you're getting: Magnesium, vitamin E, zinc, antioxidants

Dinner:

Beef stir-fry with broccoli, sweet potato, and white beans
Side of sauerkraut

What you're getting: Iron, zinc, B vitamins, vitamin C, potassium, K2 from fermented food

Daily totals hit well: A, C, D (partial—supplement likely still needed), E, K, B vitamins, magnesium, potassium, iron, zinc, calcium (partial), selenium, omega-3s

What's likely still needed:

Vitamin D3: Unless you got significant sun, supplement 2,000-4,000 IU
Possibly magnesium: Food may not fully cover needs—consider 200 mg glycinate at bedtime

The "Micronutrient Superstar" Foods

If you could only add a few foods, these cover the most ground:

Food	Frequency	What You're Getting
Eggs	Daily (2)	Choline, B12, D, A, selenium
Fatty fish	2x/week	D, B12, omega-3s, selenium
Leafy greens	Daily	K, folate, magnesium, potassium
Pumpkin seeds	Daily (1 oz)	Magnesium, zinc
Liver	Monthly	A, B12, iron, copper, folate—nature's multivitamin
Oysters	Occasionally	Zinc (74 mg per serving!), B12, copper

🚀 Getting Started: 4-Week Micronutrient Optimization Plan

Week 1: Assessment & Foundation

Tasks:

Track your diet for 3 days using Cronometer (shows micronutrient intake)
Note any symptoms that might be micronutrient-related
Identify your risk factors (diet pattern, age, medications, lifestyle)
Order blood tests if warranted: Vitamin D, B12, ferritin (especially if at risk)

Daily additions:

Start with eggs most mornings (choline, B12, D)
Add leafy greens to one meal (K, folate, magnesium)

Week 2: The Big 3 (D, Mg, B12)

Focus on the most commonly deficient nutrients:

Vitamin D: Start 2,000-4,000 IU D3 daily with fat (unless test shows you're already optimal)
Magnesium: Add 200-300 mg glycinate before bed (most people are low)
B12: If vegan, vegetarian, or 50+, add 1,000 mcg methylcobalamin

What to notice: Better sleep (Mg)? More energy? Improved mood?

Week 3: Minerals & Synergies

Add supporting nutrients:

K2 MK-7: 100-200 mcg if taking D3 (directs calcium to bones)
Zinc + Copper: If indicated (15-30 mg zinc + 1-2 mg copper)
Iron: Only if ferritin test shows low (<30 ng/mL)

Food focus:

Add fatty fish 2x this week (D, B12, omega-3s, selenium)
Include pumpkin seeds or almonds daily (magnesium, zinc)

Week 4 & Beyond: Fine-Tuning

Review:

Get test results back and adjust
Notice which additions made the biggest difference
Establish sustainable habits

Maintenance stack for most people:

Daily:
├── Vitamin D3 (2,000-4,000 IU) — unless levels optimal
├── Vitamin K2 MK-7 (100-200 mcg) — with D3
├── Magnesium glycinate (200-400 mg) — evening
└── Omega-3s (if not eating fatty fish 2x/week)

Add if applicable:
├── B12 (if vegan, 50+, or on PPIs)
├── Iron (only if tested low)
└── Zinc + copper (if vegetarian or symptomatic)

🔧 Troubleshooting: Common Micronutrient Problems

Problem 1: "I take supplements but don't feel better"

Possible issues:

Wrong form: Magnesium oxide (4% absorbed), folic acid vs. methylfolate, cyanocobalamin vs. methylcobalamin
Poor timing: Fat-soluble vitamins without food, iron with coffee
Not addressing the root cause: The supplement isn't what you actually need
Interactions: Taking competing nutrients together (calcium + iron)

Solutions:

Switch to better-absorbed forms (glycinate, citrate, methyl-forms)
Take fat-soluble vitamins with meals containing fat
Get tested to know what you're actually deficient in
Space competing supplements

Problem 2: "My doctor says everything is normal"

The "normal" vs. "optimal" gap:

Marker	Lab "Normal"	Optimal
Vitamin D	20-100 ng/mL	40-60 ng/mL
B12	200-900 pg/mL	500+ pg/mL
Ferritin	12-150 ng/mL	30-100 ng/mL
Magnesium	1.7-2.2 mg/dL	Serum unreliable—use RBC Mg

What to do:

Ask for exact numbers, not just "normal"
Research optimal ranges (often narrower than lab ranges)
If symptomatic and low-normal, consider therapeutic trial

Problem 3: "I eat healthy but still seem deficient"

Reasons healthy eaters can be low:

Soil depletion: Produce has 30-76% fewer minerals than 50 years ago
Stress: Burns through magnesium and B vitamins
Gut issues: Poor absorption despite good intake
Limited sun: Vitamin D can't come from food alone for most people
No fatty fish: Omega-3s and vitamin D gap
Vegetarian: B12, iron, zinc need special attention

Solutions:

Accept that supplementation isn't "cheating"—modern life may require it
Focus on the most commonly deficient: D, magnesium, omega-3s
Address gut health if absorption is the issue

Problem 4: "I'm overwhelmed—what's the minimum I should take?"

The essential 3 for most people:

Vitamin D3 (2,000-4,000 IU) — ~$5-10/year. Deficiency is epidemic.
Magnesium glycinate (200-400 mg) — ~$15/year. 50%+ are low.
Omega-3s (1-2g EPA+DHA) — ~$50-100/year. Only if not eating fatty fish.

Add if applicable:

B12 if vegan/50+/on PPIs
Iron only if tested low

Everything else: Work on food first.

❓ Common Questions

Should I take a multivitamin?

Multivitamins are "nutritional insurance," but often poorly formulated — low doses, poor forms, unnecessary ingredients. Targeted supplementation (vitamin D, magnesium, omega-3s) is generally more effective. If you do take a multi, choose one from a reputable brand with absorbable forms.

Can I get too much of a vitamin or mineral?

Yes, particularly fat-soluble vitamins (A, D, E, K) and certain minerals (iron, selenium, zinc). Water-soluble vitamins are safer (excess excreted), but megadoses can still cause issues. Stay within recommended upper limits unless supervised.

Do I need more micronutrients if I exercise?

Yes, especially with high training volume. Athletes may need more B vitamins, magnesium, iron, zinc, and antioxidants. Increased calorie intake from whole foods usually covers this, but some benefit from targeted supplementation.

Are synthetic vitamins as good as natural ones?

For most vitamins, synthetic forms work equally well. Exceptions: natural vitamin E is better absorbed; methylfolate may be preferable to folic acid for some people. Natural food sources provide additional beneficial compounds supplements don't.

What affects how well I absorb micronutrients?

Gut health (damaged gut = poor absorption), age (absorption decreases), medications (many deplete nutrients), food combinations (enhancers vs. inhibitors), and the form of the nutrient (e.g., heme vs. non-heme iron).

✅ Quick Reference (click to expand)

Priority Nutrients to Monitor

Vitamin D — Test and supplement if low
Magnesium — Supplement if diet is inadequate or symptomatic
Omega-3s (EPA/DHA) — Eat fatty fish or supplement
B12 — Mandatory for vegans; consider if 50+
Iron — Monitor if menstruating, vegetarian, or fatigued

Signs You May Be Deficient

Symptom	Possible Deficiencies
Fatigue	Iron, B12, D, magnesium
Poor immunity	D, zinc, C, A
Muscle cramps	Magnesium, potassium, calcium
Skin issues	A, zinc, biotin, omega-3s
Mood issues	D, B vitamins, magnesium, omega-3s
Hair loss	Iron, zinc, biotin, D
Poor wound healing	Zinc, C, protein

Supplement Forms Matter

Nutrient	Better Forms	Avoid
Vitamin D	D3 (cholecalciferol)	D2 (less effective)
Magnesium	Glycinate, citrate, threonate	Oxide (poor absorption)
B12	Methylcobalamin, adenosylcobalamin	Cyanocobalamin (less direct)
Folate	Methylfolate (5-MTHF)	Folic acid (for some people)
Iron	Ferrous bisglycinate	Ferrous sulfate (GI issues)
Zinc	Zinc picolinate, citrate	Zinc oxide

💡 Key Takeaways

Essential Insights

Micronutrients don't provide calories but are essential for every bodily function
Deficiencies are surprisingly common — especially D, magnesium, B12, and iron
Food first — Whole foods provide nutrients in balanced, bioavailable forms
Interactions matter — Some nutrients help each other; others compete
Fat-soluble vitamins can accumulate — Don't mega-dose A, D, E, K without testing
Water-soluble vitamins need regular intake — Body doesn't store them (except B12)
Test key markers — Especially vitamin D, B12, iron/ferritin before supplementing
Form matters for supplements — Methylated B vitamins, chelated minerals absorb better
Individual needs vary — Age, diet, lifestyle, stress, and medications all affect requirements

📚 Sources (click to expand)

General Micronutrients:

NIH Office of Dietary Supplements. Nutrient Fact Sheets. ods.od.nih.gov —
Linus Pauling Institute. Micronutrient Information Center. lpi.oregonstate.edu —

Nutrient Interactions:

Minich D. Vitamin-Mineral Interactions. Metagenics, 2020. —
PMC. Nutrient synergy: definition, evidence, and future directions. 2023. PMC10600480 —

Deficiency Prevalence:

CDC. Micronutrient Facts. cdc.gov/nutrition —

See the Sources Library for complete references.

For Mo

Assessment Guidance:

When users report nonspecific symptoms (fatigue, brain fog, mood issues, poor immunity), always consider micronutrient status as a potential factor
Ask about diet patterns: Do they eat fatty fish? Leafy greens? Organ meats? Eggs? These reveal likely gaps.
Ask about lifestyle: Sun exposure? Stress levels? Medications? These affect needs and absorption.
Ask about restrictions: Vegan? Vegetarian? Food allergies? These create specific deficiency risks.

Priority by Population:

User Type	First-Line Recommendations
General adult	D3, magnesium, omega-3s (if no fatty fish)
Vegan/Vegetarian	B12 (mandatory), D3, omega-3s (algae), iron, zinc
Women 18-50	Iron (if menstruating), D3, folate, magnesium
Adults 50+	B12, D3, calcium, magnesium
Athletes	Magnesium, D3, zinc, iron (if tested low)
High stress	Magnesium, B vitamins, D3, omega-3s
Gut issues	Address absorption first; consider B12, iron, fat-soluble vitamins

Common Mistakes to Catch:

Supplementing without testing — Especially iron (can be harmful if not deficient)
Wrong forms — Magnesium oxide, folic acid in those who need methylfolate, cyanocobalamin
Poor timing — Fat-soluble vitamins without fat; iron with coffee/tea; calcium with iron
Ignoring interactions — High-dose single nutrients without cofactors (D without K2)
Lab "normal" complacency — Low-normal vitamin D (25 ng/mL) or B12 (250 pg/mL) may still be suboptimal
Over-supplementing — Mega-doses of fat-soluble vitamins or minerals without need

Example Coaching Scenarios:

Scenario 1: "I'm always tired and my doctor says everything's normal"

Response: "Fatigue with 'normal' labs is often a micronutrient issue. What were your exact vitamin D and B12 numbers? Lab 'normal' ranges are wide—you could be at 25 ng/mL D (low-normal but not optimal) or 250 pg/mL B12 (technically normal but many feel better at 500+). Also, serum magnesium is rarely tested and isn't reliable anyway—most people are low. Let's look at your numbers and symptoms together."

Scenario 2: "Should I take a multivitamin?"

Response: "Multivitamins are 'nutritional insurance' but often poorly formulated. Most use cheap forms (magnesium oxide, folic acid) in doses too low to correct real deficiencies. A better approach: target the specific nutrients most people are low in—vitamin D3, magnesium glycinate, and omega-3s if you don't eat fatty fish. These will make a bigger difference than a scattershot multivitamin."

Scenario 3: "I eat healthy but still feel deficient"

Response: "This is common! Even perfect diets face challenges: soil depletion has reduced mineral content in produce by 30-76% since 1950, vitamin D can't realistically come from food alone, stress burns through magnesium faster than most diets replenish, and modern life limits sun exposure. Targeted supplementation isn't 'cheating'—it's adapting to modern realities. D3, magnesium, and omega-3s are the foundation most people benefit from regardless of diet quality."

Scenario 4: "I'm vegan and worried about deficiencies"

Response: "Smart concern. B12 supplementation is non-negotiable—there's no reliable plant source, and deficiency causes irreversible nerve damage. Beyond that, focus on: vitamin D3 (or D2 if strict vegan), algae-based omega-3s (EPA/DHA, not just ALA from flax), iron (monitor ferritin—plant iron absorbs poorly), and zinc (also lower bioavailability from plants). Eating vitamin C with iron-rich foods helps absorption significantly."

Red Flags to Address:

Taking high-dose iron without testing → Risk of iron overload
Mega-dosing vitamin A → Risk of toxicity, bone loss
Taking calcium without D and K2 → May not reach bones; possible arterial calcification
B12 below 200 pg/mL → Needs immediate supplementation
Vitamin D below 20 ng/mL with symptoms → Needs therapeutic dosing

🔗 Dive Deeper

Detailed Guides:

Vitamins — Complete guide to all 13 vitamins + choline (fat-soluble A, D, E, K; water-soluble B vitamins and C; methylation and MTHFR)
Minerals — Complete guide to all essential minerals (7 macrominerals including magnesium and calcium; 9+ trace minerals including iron and zinc; emerging research on boron and silicon)

Related Topics:

Macronutrients — Protein, carbs, and fats
Supplements — When food isn't enough
Gut Health — Absorption starts here
Digestion — How nutrients are absorbed

🚶 The Journey: How Micronutrients Move Through Your Body​

The Path of Fat-Soluble Vitamins (A, D, E, K)​

The Path of Water-Soluble Vitamins (B-Complex, C)​

The Path of Minerals​

What Happens When You're Deficient​

👀 Signs & Signals: What Your Body Is Telling You​

Pattern Recognition: When Multiple Symptoms Point to One Deficiency​

The "Hidden" Deficiencies​

What Are Micronutrients?​

Fat-Soluble vs. Water-Soluble Vitamins​

Macrominerals vs. Trace Minerals​

Why Deficiencies Are So Common​

Synergistic Interactions (Beneficial)​

Antagonistic Interactions (Competing)​

Absorption Blockers (Anti-nutrients)​

The Food-First Strategy​

When to Consider Supplementation​

Testing: When and What​

Example Day: Covering All Bases​

The "Micronutrient Superstar" Foods​

Week 1: Assessment & Foundation​

Week 2: The Big 3 (D, Mg, B12)​

Week 3: Minerals & Synergies​

Week 4 & Beyond: Fine-Tuning​

Problem 1: "I take supplements but don't feel better"​

Problem 2: "My doctor says everything is normal"​

Problem 3: "I eat healthy but still seem deficient"​

Problem 4: "I'm overwhelmed—what's the minimum I should take?"​

Should I take a multivitamin?​

Can I get too much of a vitamin or mineral?​

Do I need more micronutrients if I exercise?​

Are synthetic vitamins as good as natural ones?​

What affects how well I absorb micronutrients?​

Priority Nutrients to Monitor​

Signs You May Be Deficient​

Supplement Forms Matter​

💡 Key Takeaways​

🔗 Dive Deeper​