My 10 Favorite Micronutrients to Boost Your Health

Are you sick of being sick and tired? Do you want to improve your energy, boost your brain health, and reduce your risk of disease? Do you want to reduce your chances of getting every bug that’s going around and support your recovery if you get sick? 

Or maybe, you just want to feel good in your skin. I hear you.

You need micronutrient support. Low micronutrient levels are common underlying issues behind fatigue, poor immunity, and chronic health issues. You may develop micronutrient deficiencies due to a poor diet, malnutrition, eating disorders, certain medications, certain health issues, and other factors. 

It may be surprising to hear, but you may also develop micronutrient deficiencies even if you are consuming a healthy diet of lean meats, vegetables, fruits, nuts, seeds, and other goodness. You can eat all the right foods and still not feel as vibrant and alive as you want. This is not your fault. Unfortunately, our foods don’t contain the micronutrients they used to because of soil nutrient depletion. The missing element could be micronutrients support from supplementation. Improving your micronutrient levels can support your body’s most important functions and help you regain your health. Read on to learn how you may benefit from micronutrient support.

What Are Micronutrients?

We talk about protein, fats, and carbs all the time. These are macronutrients. You need them in large amounts to fuel you with energy. While macronutrients are crucial, micronutrients are just as important.

Micronutrients refer to minerals and vitamins. They are called ‘micro’, because your body needs them in smaller amounts. Vitamins are organic compounds created by plants and animals. Minerals are inorganic materials that exist in soil and water. While vitamins can be broken down by heat, acid, or water, minerals cannot be broken down. 

Macronutrients provide a strong foundation for your body. They function like the walls and the roof giving structure to your home. Micronutrients are the electrical wiring, plumbing, heating, and other important elements. They are necessary for balance and work together to create a safe and supportive environment.

For the most part, your body cannot make micronutrients. This means that you have to get them through food, and sometimes, supplementation. When you are eating nutrient-dense foods, your body will receive vitamins from plants that plants or animals made and/or minerals they absorbed.

Getting enough micronutrients is essential for your optimal health, including immune function, energy, growth and development, brain health, metabolism, and more. So many of the enzymes in our bodies require micronutrients like minerals in order to function, and this is a key component of health. 

Micronutrients work together like a symphony. The orchestra can’t function with just a violin section or just a tuba section. You need everything and everything in balance. The same goes for minerals. Getting enough iron and magnesium is only part of the picture. You need every single micronutrient at a certain amount to create health and balance. Since you need a variety of micronutrients and the micronutrient content of each food is different, this is why it is so vitally important that you consume a healthy diet with a variety of nutrient-dense foods as your foundation. 

However, due to chronic health issues, environmental toxin exposure, and our depleted soils, you may need micronutrients help from supplementation as well. I will talk about the need for micronutrients supplementation at the end of the article. But first, let’s go over my favorite micronutrients–more specifically, my favorite minerals–to boost your health.

My Favorite Micronutrients to Boost Your Health

Here is a list of my 10 favorite minerals to improve your overall health and wellness. For every micronutrient, I share the Daily Recommended Allowance (RDA) amount and also the optimal amount I recommend for each supplement. RDA refers to the daily level of intake that is enough to meet the nutrient requirements of most healthy individuals according to government recommendations. However, you may need more than the RDA for optimal health, especially if you are dealing with deficiencies, health issues, inflammation, or have a poor diet. 

Zinc

Zinc is an essential nutrient. What does that mean? It means that it’s necessary for your body’s healthy function, but your body cannot make it or store it. You have to get zinc from your diet and/or through supplementation to support important bodily functions. Zinc is essentially a ‘worker’ nutrient in your body. Zinc is an outstanding worker performing tasks inside the factory that is your body, supporting many vital functions, including immune function, growth and development, wound healing, gene expression, protein synthesis, DNA synthesis, enzymatic reactions, and more (1).

One of the most important benefits of zinc is supporting your immune health. You can think about it as a superhero in disguise that helps your immune system to fight pathogens. According to a 2009 study published in Immunity and Aging, zinc may help to reduce the risk of infections and support a healthy immune response (2). A 2017 study published in JRSM Open found that 80 to 92 mg zinc per day may reduce the duration of the common cold by 33% (3). Who wouldn’t like having a cold for two days instead of three?

Optimizing your zinc intake may come in especially handy during cold and flu season and stressful times when your body is more vulnerable to illness. Another reason to take zinc on a regular basis, is that it blocks viral replication of the SARS CoV2 virus (4).

Food sources of zinc: oysters, shrimp, meat, fish, eggs, kidney beans, lentils, and broccoli

RDA: 11 mg/ day for men and 9 mg/day for women 

Optimal Daily Amount: 30 mg/day for most people

Copper

Copper is a trace mineral found in your brain, liver, kidneys, heart, and skeletal muscles. It plays a critical role in making red blood cells, supporting your immune system, and maintaining your nerve cells. Copper also supports your body in producing energy, absorbing iron, and creating collagen (3). Copper is the ‘conductor’ nutrient that helps to facilitate the production and flow of energy, the formation of red blood cells, and the maintenance of healthy bone and tissue.

According to a 2006 review, copper deficiency may lead to neutropenia (5). Neutropenia refers to a deficiency in neutrophils or white blood cells. Neutrophils help your body fight off infections and neutropenia may increase your risk of infectious diseases. Poor copper levels may also increase your risk of iron deficiency and anemia, which may seriously impact your energy levels (5).

Though too little copper can lead to health issues, too much copper can cause problems too. Excess copper may increase the risk of oxidative stress, brain health issues, and even cancer (6, 7). Copper and zinc actually compete against each other to manage physiological pathways. They are like siblings that may fight for the same place, but we need them both in the family in peace and balance. Maintaining proper zinc:copper balance is essential for your health (8).

Food sources of copper: organ meat, shellfish, fish, nuts, seeds, and avocados

RDA: 900 mcg/day 

Optimal Daily Amount: 1 mg/day

Potassium

Potassium is every athlete’s favorite because it functions as an electrolyte. You may be familiar with electrolytes from sports drinks. The good news is, you can enjoy the benefits of electrolytes from real food sources and supportive supplements instead of sugary drinks.

But what are electrolytes, you may ask? Electrolytes carry a small positive or negative electrical charge when dissolved in water. Potassium has a small electrical charge that helps to activate various nerve and cellular functions. Potassium is a ‘battery’ nutrient. Just like a battery that provides energy to provide power to your phone, potassium helps to regulate electrical charges and maintain electrical balance inside your body, supporting fluid balance, nerve signals, muscle function, and heart health.

The main role of potassium is to support normal fluid levels inside your cells. Another electrolyte, sodium, helps to maintain normal fluid levels outside your cells (9). Poor fluid balance may cause dehydration and may increase your risk of kidney and heart problems (10, 11, 12). 

Potassium also supports normal blood pressure, muscle contractions, and heart health (13, 14). Keeping your potassium levels normal is especially important if you are running or engaging in another cardiovascular exercise to regulate your heartbeat and reduce muscle cramps. You can’t forget about potassium and other electrolytes after a hard workout.

Food sources of potassium: winter squash, spinach, broccoli, beet greens, bananas, avocado, tomato, beans, and lentils

RDA: 3,400 mg/day for men and 2,600 mg/day for women

Optimal Daily Amount: 4,700 mg

Selenium

Selenium is a powerful antioxidant micronutrient. It is your ‘guard’ nutrient. Just like a guard that protects a castle, thanks to its antioxidant abilities, selenium may help to protect your body from oxidative stress, free radical damage, and inflammation (15). According to a 2016 meta-analysis published in Science Reports, selenium may help to reduce the risk of cancer (16). It may also be beneficial for your heart health (17).

Selenium may be one of the easiest minerals to get through your diet. Just one Brazil nut a day contains over 100% of the daily recommended value of selenium (18). As a bonus, Brazil nuts are also a great source of magnesium, phosphorus, copper, zinc, and manganese. It’s a delicious mineral supplement made by nature.

Food sources of selenium: Brazil nuts, fin fish, shellfish, beef, chicken, turkey, eggs

RDA: 55 mcg/day 

Optimal Daily Amount: 200 mcg/day

Manganese

If you want to fight chronic inflammation and the risk of chronic health issues, you can’t forget about manganese. You may think of manganese as a ‘helper’ nutrient. Similarly to a helper in a factory supporting the production process, manganese assists enzymes in your body to perform important reactions needed for metabolism and other bodily functions. Though you only need it in small amounts, manganese is still vital to avoid deficiencies. Manganese is essential for the metabolism of amino acids, glucose, and cholesterol. It’s also important for blood clotting and bone formation (19).

According to a 2011 study published in Enzyme Research, manganese has antioxidant benefits (20). It may help to reduce chronic inflammation and fight free radical damage. Normal manganese levels are also important for blood sugar balance and reducing your risk of diabetes. According to a 2014 study published in BMC Endocrine Disorders, low manganese levels are common in patients with diabetes (21). By keeping inflammation low and your blood sugar levels balanced, manganese may help to reduce your risk of chronic health issues.

Food sources of manganese: shellfish, nuts, spinach, pineapple, black tea, black pepper, beans, chickpeas, lentils

RDA: 2.3 mg/day for men and 1.8 mg/day for women 

Optimal Daily Amount: 15 mg/day

Chromium

Chromium is an essential trace mineral that you need in small quantities to support insulin sensitivity and the metabolism of protein, fats, and carbohydrates.  It may also offer antioxidant benefits and help to reduce inflammation (22). A 2019 study published in Clinical and Experimental Pharmacology & Physiology found that chromium deficiency may be linked to increased inflammatory and cardiometabolic risk factors (23).

According to a 2004 review published in The Diabetes Educator, chromium may help to reduce insulin resistance (24). Chromium is the ‘key’ to unlocking insulin’s ability to regulate blood sugar. A key helps to unlock the front door of your home, and insulin helps to unlock the cells that let glucose enter and regulate blood sugar levels. Since insulin resistance is a common underlying factor in type 2 diabetes, cardiovascular disease, gestational diabetes, and polycystic ovarian syndrome (PCOS), by improving blood glucose control, chromium may help to reduce your risk factors for these health issues.

Food sources of chromium: liver, Brewer’s yeast, beef, poultry, lettuce, tomato, tomato juice, green beans, broccoli, bananas, apples

RDA: 35 mcg/day for men and 25 mc/day for women 

Optimal Daily Amount: 200 mcg/day

Molybdenum

It is an essential mineral we rarely hear about. Molybdenum is a ‘facilitator’ nutrient in your body. It facilitates important enzymatic processes that assist the breakdown of amino acids, detoxifying toxins, and other important chemical processes. It serves as a cofactor for several enzymes, including sulfite oxidase, xanthine oxidase, aldehyde oxidase, and mitochondrial amidoxime-reducing component (mARC) (25). According to a 2021 study published in Antioxidants (Basel), molybdenum may also help to improve your antioxidant defenses (26). 

Molybdenum is also a co-factor that supports sulfur metabolism. It may be beneficial if you are using MSM sulfur for SIBO or other digestive issues. If you are interested in learning more about the potential benefits of sulfur from MSM for your gut health, check out this article.

It is found in the soil. From there it gets transferred into plants you eat and animal foods that were fed on those plants. The molybdenum content of your food highly depends on the soil they were grown in. Your body may absorb molybdenum from certain foods well, but not from others. For example, your body may absorb it well from kale, but not so much from soybeans (27).

Food sources of molybdenum: organ meat, beef, chicken, eggs, nuts, potatoes, bananas, legumes, leafy greens

RDA: 43 mcg/day

Optimal Daily Amount: 500 mcg/day

Boron

Boron is another mineral we rarely talk about yet it has so many benefits. According to a 2018 review published in Biological Trace Element Research, boron may offer antioxidant and anti-inflammatory benefits (28). Furthermore, researchers linked low boron levels to poor immune health, cognitive health issues, osteoporosis, and an increased risk of mortality.

Boron may support bone strength, joint health, lipid profiles, and brain function (29). Boron is essentially a ‘builder’ nutrient that helps to build and maintain structures in your body including bones and joints; according to a 2020 review published in The Journal of Trace Elements in Medicine and Biology, boron may help to maintain bone health (30). Moreover, since there is an increased risk for osteoporosis for women during their perimenopausal years and post-menopause, boron may be particularly recommended for women at this stage of their lives (31).

Food sources of boron: apples, pears, grapes, oranges, plums, bananas, avocados spinach, beans, potatoes, coffee

RDA: 1 – 3 mg/day

Optimal Daily Amount: 5 mg/day

Iodine

Iodine is an essential mineral for normal growth and brain development. Because iodine supports the development of the brain and nervous system, iodine is particularly important before birth, in babies, and in young children. According to a 2014 review published in Endocrine Development, proper iodine levels during pregnancy, infancy, and early childhood may reduce the risk of intellectual disabilities (32). 

Iodine is also essential for your thyroid health. Moreover, it supports your thyroid glands, which helps to regulate hormone production. Iodine is a ‘teacher’ nutrient that helps to instruct your thyroid gland to create hormones and regulate metabolism. Your thyroid hormones are critical for metabolism, the endocrine system, energy levels, skin, hair and nail growth, and other areas of your health. If you don’t get enough iodine, it may lead to reduced thyroid hormone production causing hypothyroidism (33). Getting enough iodine may reduce your risk of hypothyroidism, goiters, and other thyroid issues (34, 35).

Food sources of iodine: seaweed, fish, shellfish, eggs, beef liver, chicken, iodized table salt

RDA: 150 mcg/day

Optimal Daily Amount: 500 mcg/day

Magnesium

Last but not least, you can’t forget about magnesium. I think magnesium may be my favorite mineral! Magnesium is the ‘spark’ in your body. Just like a spark that lights a fire, magnesium helps to activate and plays an important part in over 600 enzyme reactions in your body (36). It supports your muscle health, nerve function, normal blood pressure levels, and immune system health. 

Despite the importance of this mineral, low magnesium levels are incredibly common due to poor diet and poor soil quality. Inadequate magnesium intake may increase the risk of high blood pressure, cardiovascular issues, type 2 diabetes, migraines, headaches, and osteoporosis (37). Other common symptoms of magnesium insufficiency include constipation and muscle cramps.  

A 2018 review published in the Journal of Inflammatory Research found that low magnesium levels may increase chronic inflammation (38). Moreover, improving magnesium levels may reduce inflammation and related health issues. According to a 2016 review published in Nutrients, magnesium may help to reduce the risk of type 2 diabetes (39). According to a 2017 review published in Nutrients, magnesium may help to improve stress, anxiety, and sleep (40). Magnesium may also help to reduce the risk and symptoms of migraines, PMS, depression, and high blood pressure (41, 42, 43, 44). 

Food sources of magnesium: dark leafy greens, nuts, seeds, beans, potatoes, bananas, avocado, salmon, beef, chicken

RDA: 420 mg/day for men and 320 mg/day for women

Optimal Daily Amount: Magnesium needs vary from person to person. The broad range is 200 mg/day to 1200 mg/day.

My Recommendations for Micronutrient Support

Ideally, you want to meet your micronutrient needs through food. Unfortunately due to modern agriculture, many of our foods are deprived of nutrients (45). You may develop nutrient deficiencies even with a healthy diet. 

If your diet hasn’t been the best, your need for micronutrient support may even be higher. Environmental toxins can also increase inflammation and reduce our bodies’ ability to absorb and use micronutrients. Moreover, if you’ve been dealing with chronic symptoms and health issues, chances are, your body can use some extra support.

To improve your body’s micronutrient levels, reduce your risk and improve micronutrient deficiencies, and support your overall health, I recommend Mineral Support & Vital Magnesium. Mineral Support contains a comprehensive blend of trace minerals needed for healthy function including selenium, zinc, chromium, iodine, copper, manganese, and molybdenum. With three unique sources of magnesium, including di-magnesium malate, magnesium citrate, and magnesium glycinate, Vital Magnesium helps support optimal absorption and utilization of this essential mineral. Plus, the added benefit of GI comfort makes it the perfect choice for those with sensitive stomachs. 

I created these two micronutrient supplements to offer the optimal amount of each mineral you need. Don’t leave your mineral status up to chance — include these two micronutrient supplements in your daily health regimen!

Next Steps

If you want to improve your health, I welcome you to schedule a functional nutrition consultation with my nutritionist, Sarah. Visit our store for products. 

And stay tuned for more information to help you uncover the root cause of your health issues, to improve your nutrition, repair your body, and regain your health naturally. 

You can schedule your consultation with Sarah here.