Sometimes we feel blue and we are not able to figure out why, or we are struggling with muscle cramps, reduced cognitive abilities, or are generally tired, despite not having done anything physical or mental to that extent. One can either assume that we have some underlying health condition that is not diagnosed yet, or it can be a simple deficiency of certain vitamins or minerals called micronutrients. As opposed to their nomenclature, they are extremely crucial for our overall well being — both mental and physical.
“Micronutrients are essential for our healthy development, growth and well being. They are vital for the body to produce enzymes and hormones and to maintain their structural integrity. Although they are needed in small amounts, their impact on our health is significant,” says Deepti Khatuja, a registered dietitian and head clinical nutritionist at Fortis Memorial Research Institute in Gurugram.
A recent study published in The Lancet said that the Indian population’s consumption of 15 dietary micronutrients is inadequate across all age groups. The study is the first to provide estimates of insufficient consumption of 15 micronutrients across 185 countries. While they are required in small amounts or quantities, they are very important for the normal functioning of our body. They are not just important in growth and development but act as antioxidants helping in reducing oxidative stress and inflammation that can improve health and reduce the risk of chronic diseases. They enable the absorption and effectiveness of macronutrients. Key micronutrients such as vitamins (A, B-complex, C, D, E, and K) and minerals (calcium, iron, magnesium, potassium, zinc, selenium, and iodine) support bodily functions like immunity, energy production and bone health.
“They impact energy production, immunity, cognitive function and emotional health. A deficiency in these micronutrients can lead to fatigue, weakened immunity, cognitive impairments, and increased susceptibility to illness, underscoring their critical role in maintaining overall health,” says Ritika Samaddar, regional head of south zone in nutrition and dietetics at Max Super Speciality Hospital, Saket, Delhi.
One of the major functions that micronutrients have is to boost immunity. They are crucial for various bodily functions like metabolism and tissue health. However, Priyanka Goenka, nutritionist at Dame Health, a D2C gynaecological health and wellness brand based in Kolkata, also points out that simply increasing their intake won’t prevent or treat a disease which is not due to micronutrient deficiency. The body is complex and there is a highly integrated system to control the flux of micronutrients in an illness which underlines their importance. At the same time, it is important to have an adequate amount of intake to sustain metabolism and tissue function because too little of it can cause deficiency and the excess of it may be harmful as well. In the case of severe deficiency with the risk of health complications, doctors can advise clinical administration. While more research is required to identify better markers of micronutrients for both metabolic and antioxidant effects to better suggest the supplementation for at-risk patients, their impact on a body’s health is critical and deficiency can even cause severe and life-threatening conditions. The other signs include reductions in energy level, mental clarity and overall capacity. You might notice reduction in educational outcomes, reduced work productivity and increased risk of other diseases and health conditions.
What to watch out for
There are a few key micronutrient deficiencies to watch out for, and they’re more common than you might think, says Samaddar of Max. Iron deficiency, for instance, is especially prevalent partly due to inadequate diets. Another common deficiency in India is vitamin D, affecting almost 80% of the population due to limited sun exposure and inadequate dietary sources, according to a 2018 study in the Journal of Family Medicine and Primary Care. The absorption of vitamin D is also lower in Asian skin. Calcium deficiency is also widespread, especially among women, often leading to osteoporosis. Magnesium is less talked about, but it’s essential for nerve and muscle health, managing blood sugar, and promoting good sleep. Iodine deficiency, which leads to goiter, has also become more common. Previously, iodine was abundant in soil, but industrialisation and land overuse have reduced its availability, adds Samaddar. Vitamin A deficiency is common, especially in young children and infants.
Eating a variety of fruits, vegetables, whole grains, lean meats and low-fat dairy products will provide your body with the essential vitamins and minerals it needs in the right amounts and balance. If needed, micronutrient-fortified foods and supplements (as guided by a physician) can also be consumed. “Having a bowl of mixed vegetable soup, a glass of your favourite vegetable juice, two servings of vegetables at meal times, and two servings of fruits throughout the day will help provide you with all the essential micronutrients that are needed,” says Goenka of Dame Health.
For professionals and students who are on tight schedules, nutritionists provide some practical steps to make sure you’re getting the right micronutrients. They suggest keeping snacks like nuts, seeds, fruit, yoghurt, or trail mix handy to avoid junk food temptations. Another advice is to have smoothies and shakes such as a blend of fruits, vegetables and protein powders to make nutrient-dense shakes and adding chia seeds, spinach, or avocado to increase micronutrient content. For specific deficiencies (like B12 for vegans or vitamin D in regions with limited sun) supplements can help but one must consult a healthcare provider before starting any new supplements. Practising mindful eating by taking breaks to enjoy food also aids digestion, they say.
Ready reckoner
Iron: Deficiency may lead to anaemia, fatigue, weakness, shortness of breath, pale skin; impairs cognitive function and immunity; more common among women of childbearing age
Sources: Red meat, poultry, fish, beans, lentils, fortified cereals, spinach
Tip: Pair plant-based iron sources with vitamin C-rich foods (like oranges) to enhance absorption
Vitamin D: Deficiency may cause bone-related disorders like rickets in children and osteomalacia in adults; also affects mood and is linked to depression and weakened immune function
Sources: Fatty fish (salmon, mackerel), fortified dairy products, egg yolks, sunlight exposure
Tip: Vitamin D is fat-soluble, so pair it with healthy fats for better absorption
Vitamin B12: Deficiency may result in fatigue, nerve damage, memory issues, cognitive decline; also causes megaloblastic anaemia; vegans and vegetarians more prone to B12 deficiency
Sources: Meat, fish, dairy products, fortified plant-based milk, nutritional yeast
Tip: Vegans should consider B12 supplements or fortified foods
Calcium: Deficiency may lead to osteoporosis, where bones become brittle and prone to fractures
Sources: Milk and milk products such as yoghurt and cheese, calcium-fortified foods, leafy greens, fish
Tips: Dairy products, fortified cereals, pancake mixes provide both calcium and vitamin D
Vitamin C: Deficiency may cause scurvy, leading to symptoms like bleeding gums, joint pain, fatigue
Sources: Citrus fruits, such as oranges and orange juice, peppers, strawberries, broccoli
Tip: Consume seasonal fruits and vegetables; include vitamin C source at each meal such as topping breakfast cereal with strawberries, adding slices of tomatoes to salad, etc
Magnesium: Deficiency may cause muscle cramps, fatigue, high blood pressure, irregular heart rhythms; also associated with increased anxiety, insomnia
Sources: Nuts, seeds, leafy green vegetables, whole grains, dark chocolate
Tip: Soaking or sprouting nuts, seeds and legumes can improve magnesium absorption
Iodine: Deficiency may lead to hypothyroidism, fatigue, weight gain, cold intolerance, goiter (swelling of the thyroid gland); common in regions where iodised salt is not used
Sources: Iodised salt, eggs, sweet potato, pineapples, seafood, dairy products such as milk, cheese, yoghurt
Tip: Iodised salt is one of the easiest ways to ensure getting enough iodine; season your food and salads with salt but be mindful of your salt intake
Zinc: Deficiency may impair immune function, leading to frequent infections, poor wound healing, hair loss; common in people with gastrointestinal diseases
Sources: Meat, shellfish, legumes, seeds, dairy products
Tip: Including animal-based proteins can improve zinc absorption compared to plant-based sources
Folate (Vitamin B9): Deficiency during pregnancy increases the risk of neural tube defects in babies
Sources: Leafy greens, legumes, citrus fruits, fortified grains
Tip: Pregnant women may need additional folic acid supplements as recommended by healthcare providers
Potassium: Deficiency may lead to muscle weakness, cramping, heart irregularities
Sources: Banana, sweet potatoes, spinach, avocados, oranges, tomatoes
Tip: Too much potassium is harmful, leach raw or frozen vegetables to pull out extra potassium