Micronutrient Balance

Vitamins, minerals, and fats are essential for the body’s fundamental functions. Their deficiencies can lead to health problems. This article provides information about the most commonly deficient vitamins, minerals, and fats, including their recommended amounts, benefits, adverse effects of deficiencies, and how to meet these nutritional needs.

Vitamins

1. Vitamin A

• Recommended Amount: 900 micrograms per day for men, 700 micrograms for women.

• Benefits: Supports vision health, strengthens the immune system, and maintains skin health.

• Deficiency Effects: Associated with night blindness, weakened immune function, and skin issues.

• Sources: Can be obtained from carrots, sweet potatoes, spinach, red bell peppers, and liver.

2. Vitamin D

• Recommended Amount: 600-800 IU per day.

• Benefits: Supports bone health, strengthens the immune system, and enhances calcium absorption.

• Deficiency Effects: Linked to osteoporosis, rickets, weakened immunity, and muscle weakness.

• Sources: Sunlight, fatty fish (salmon, mackerel), egg yolks, and vitamin D supplements.

3. Vitamin E

• Recommended Amount: 15 milligrams per day.

• Benefits: Acts as a powerful antioxidant, protects cell membranes, and supports the immune system.

• Deficiency Effects: Associated with muscle weakness, coordination problems, and immune system issues.

• Sources: Almonds, sunflower oil, spinach, and avocados.

4. Vitamin K

• Recommended Amount: 120 micrograms per day for men, 90 micrograms for women.

• Benefits: Facilitates blood clotting and supports bone health.

• Deficiency Effects: Linked to bleeding problems and poor bone health.

• Sources: Green leafy vegetables (kale, spinach), Brussels sprouts, and broccoli.

5. Vitamin B12

• Recommended Amount: 2.4 micrograms per day.

• Benefits: Supports nervous system health, boosts red blood cell production, and aids DNA synthesis.

• Deficiency Effects: May cause anemia, neuropathy, fatigue, and memory problems.

• Sources: Found in meat, fish, dairy products, and B12 supplements.

6. Vitamin C

• Recommended Amount: 75-90 milligrams per day.

• Benefits: Strengthens the immune system, acts as an antioxidant, and supports collagen production.

• Deficiency Effects: Linked to scurvy, gum bleeding, weakened immunity, and fatigue.

• Sources: Citrus fruits, red peppers, kiwis, and broccoli.

Minerals

1. Iron

• Recommended Amount: 8 milligrams per day for men, 18 milligrams for women.

• Benefits: Enhances oxygen transport, supports energy production, and strengthens immunity.

• Deficiency Effects: Iron deficiency anemia, fatigue, dizziness, and concentration issues.

• Sources: Red meat, chicken, fish, lentils, spinach, dried fruits, and iron supplements.

2. Calcium

• Recommended Amount: 1000-1500 milligrams per day.

• Benefits: Maintains bone and dental health, supports muscle function, and regulates nerve transmission.

• Deficiency Effects: Linked to osteoporosis, bone pain, and muscle cramps.

• Sources: Dairy products, green leafy vegetables (broccoli, kale), almonds, sardines, and calcium supplements.

3. Magnesium

• Recommended Amount: 400-420 milligrams per day for men, 310-320 milligrams for women.

• Benefits: Supports muscle function, regulates nerve transmission, boosts energy production, and maintains bone health.

• Deficiency Effects: Muscle cramps, fatigue, irregular heartbeat, and weakened bones.

• Sources: Nuts, seeds, leafy greens, whole grains, bananas, and magnesium supplements.

4. Zinc

• Recommended Amount: 11 milligrams per day for men, 8 milligrams for women.

• Benefits: Supports the immune system, speeds up wound healing, and enhances taste and smell.

• Deficiency Effects: Weakened immunity, wound healing issues, taste alterations, and hair loss.

• Sources: Red meat, seafood, pumpkin seeds, beans, yogurt, and zinc supplements.

5. Selenium

• Recommended Amount: 55 micrograms per day.

• Benefits: Acts as an antioxidant, supports thyroid function, and strengthens immunity.

• Deficiency Effects: Linked to immune system problems, thyroid disorders, muscle weakness, and heart disease.

• Sources: Brazil nuts, seafood, meat, whole grains, and selenium supplements.

6. Potassium

• Recommended Amount: 3500-4700 milligrams per day.

• Benefits: Regulates blood pressure, supports muscle and nerve function, and maintains fluid balance.

• Deficiency Effects: Muscle cramps, fatigue, irregular heartbeat, and high blood pressure.

• Sources: Bananas, potatoes, spinach, avocados, beans, and potassium supplements.

Fats

1. Omega-3 Fatty Acids

• Recommended Amount: 1000 milligrams per day.

• Benefits: Protects heart health, reduces inflammation, and supports brain function.

• Deficiency Effects: Increases cardiovascular disease risk, mental health issues, and inflammation.

• Sources: Fatty fish (salmon, sardines), chia seeds, flaxseeds, and walnuts.

2. Omega-6 Fatty Acids

• Recommended Amount: 11-14 grams per day.

• Benefits: Supports cell membrane structure and regulates immune function.

• Deficiency Effects: Dry skin, hair loss, and immune system issues.

• Sources: Vegetable oils (corn oil, sunflower oil), nuts, and seeds.

3. Omega-9 Fatty Acids

• Recommended Amount: No specific daily intake as they are produced by the body but beneficial as part of a healthy diet.

• Benefits: Supports heart health, increases good cholesterol (HDL), reduces bad cholesterol (LDL), improves insulin sensitivity, and supports brain function.

• Deficiency Effects: Rare, but insufficient intake may negatively affect heart and metabolic health.

• Sources: Olive oil, avocados, almonds, nuts, and canola oil.

References

1. Garthe, I., & Maughan, R. J. (2018). Sports Nutrition: A Review of the Current Guidelines and Recommendations. Journal of the International Society of Sports Nutrition, 15(1), 1-14.

2. Hulthén, L., & Aro, A. (2017). Vitamin and Mineral Deficiencies in Athletes: Causes and Consequences. Nutrition Reviews, 75(8), 598-608.

3. Zhou, B., & Wong, J. W. (2020). The Impact of Omega-3 Fatty Acids on Cardiovascular Health. Journal of Clinical Lipidology, 14(3), 344-358.

4. Rasmussen, H. M., & Morley, J. E. (2019). The Role of Vitamin D in the Prevention of Osteoporosis and Osteomalacia. Clinical Reviews in Bone and Mineral Metabolism, 17(4), 520-535.

5. Micha, R., Peñalvo, J. L., Cudhea, F., & Imamura, F. (2017). Global Cardiovascular Risk and the Role of Omega-3 Fatty Acids. Circulation, 135(11), 1081-1091.

6. Zhou, B., & Wong, J. W. (2020). The Impact of Essential Minerals on Human Health. Nutritional Biochemistry, 73, 1-12.