| Total essential vitamins | 13 (4 fat-soluble, 9 water-soluble) (National Institutes of Health, Office of Dietary Supplements) |
| Essential minerals count | At least 16 recognized as essential for humans (Dietary Reference Intakes, National Academies of Sciences) |
| Vitamin D synthesis | Skin produces vitamin D when exposed to UVB sunlight (NIH Office of Dietary Supplements) |
| B12 and plant-based diets | Vitamin B12 is found almost exclusively in animal-sourced foods (Academy of Nutrition and Dietetics) |
| Iron absorption tip | Vitamin C consumed with non-heme iron enhances absorption (NIH Office of Dietary Supplements) |
What Are Micronutrients?
Micronutrients are vitamins and minerals your body needs in relatively small amounts — but their impact is anything but small. Unlike macronutrients (carbohydrates, protein, and fat, which provide calories and structural building blocks), micronutrients regulate and support nearly every biological process, from converting food into energy to keeping your immune system functional. For a primer on how macros and micros work together, see our plain-language guide to macronutrients.
Vitamins are organic compounds that the body cannot synthesize in sufficient quantities on its own. Minerals are inorganic elements absorbed from food and water. Both categories are considered essential — meaning they must come from your diet.
Micronutrient
A vitamin or mineral required by the body in small quantities to support normal physiological functions. Unlike macronutrients, micronutrients do not provide calories.
Fat-soluble vitamin
Vitamins A, D, E, and K, which dissolve in fat and can be stored in the body's fatty tissue and liver. Because they accumulate, excessive intake can pose health risks.
Water-soluble vitamin
Vitamins that dissolve in water, including vitamin C and the eight B vitamins. They are generally not stored in the body in significant amounts and require regular dietary intake.
Daily Value (DV)
A reference amount established by the FDA used on Nutrition Facts panels to indicate how much of a nutrient a serving of food contributes relative to a general daily intake target.
Trace mineral
An essential mineral needed by the body in very small quantities, such as iron, zinc, selenium, and iodine. Despite small required amounts, deficiencies can have significant health consequences.
Bioavailability
The proportion of a nutrient that is actually absorbed and used by the body after consumption. Bioavailability can be influenced by food form, preparation method, and other nutrients eaten at the same meal.
Key Vitamins and What They Do
Vitamins fall into two broad groups: fat-soluble (A, D, E, K) and water-soluble (C and the B-complex family). Fat-soluble vitamins are stored in body fat and the liver, so they accumulate over time. Water-soluble vitamins are not stored in meaningful quantities and need regular replenishment through food.
| Total essential vitamins | 13 (4 fat-soluble, 9 water-soluble) (National Institutes of Health, Office of Dietary Supplements) |
| Essential minerals count | At least 16 recognized as essential for humans (Dietary Reference Intakes, National Academies of Sciences) |
| Vitamin D synthesis | Skin produces vitamin D when exposed to UVB sunlight (NIH Office of Dietary Supplements) |
| B12 and plant-based diets | Vitamin B12 is found almost exclusively in animal-sourced foods (Academy of Nutrition and Dietetics) |
| Iron absorption tip | Vitamin C consumed with non-heme iron enhances absorption (NIH Office of Dietary Supplements) |
Fat-Soluble Vitamins
- Vitamin A: Supports vision, immune function, and cell growth. Found in liver, dairy, eggs, and provitamin A carotenoids in orange and leafy green vegetables (e.g., carrots, sweet potatoes, spinach).
- Vitamin D: Regulates calcium absorption and supports bone health and immune function. Synthesized in skin via sunlight; dietary sources include fatty fish, egg yolks, and fortified foods.
- Vitamin E: Acts as an antioxidant protecting cell membranes. Found in nuts, seeds, and vegetable oils.
- Vitamin K: Essential for blood clotting and bone metabolism. Leafy greens (kale, spinach, broccoli) are primary sources.
Water-Soluble Vitamins
- Vitamin C: Antioxidant, supports collagen synthesis and immune defense. Citrus, strawberries, bell peppers, and broccoli are rich sources.
- B vitamins (B1, B2, B3, B5, B6, B7, B9, B12): This family supports energy metabolism, red blood cell formation, and nervous system health. Sources span whole grains, legumes, eggs, dairy, meat, and leafy greens. Vitamin B12 is found almost exclusively in animal products, making it a nutrient of attention for people following plant-based diets.
Essential Minerals at a Glance
Minerals are broadly categorized as macrominerals (needed in larger amounts, such as calcium and magnesium) and trace minerals (needed in smaller amounts, such as iron and zinc). Both categories are essential.
- Calcium: Structural role in bones and teeth; also regulates muscle contractions and nerve signaling. Dairy products, fortified plant milks, tofu made with calcium sulfate, and leafy greens are notable sources.
- Iron: Core component of hemoglobin, which carries oxygen in red blood cells. Found as heme iron (more readily absorbed) in meat, poultry, and fish, and as non-heme iron in legumes, tofu, and fortified grains. Pairing non-heme iron sources with vitamin C can enhance absorption.
- Magnesium: Involved in over 300 enzymatic reactions, including energy production and muscle and nerve function. Nuts, seeds, whole grains, and dark leafy greens are good sources.
- Zinc: Supports immune function, wound healing, and protein synthesis. Found in shellfish, meat, legumes, nuts, and seeds.
- Potassium: Helps regulate fluid balance and blood pressure, and supports muscle contractions. Bananas, potatoes, beans, and dairy are reliable sources.
- Iodine: Critical for thyroid hormone production. Iodized salt and seafood are common sources.
- Selenium: Antioxidant function and thyroid health. Brazil nuts, seafood, and grains provide selenium.
When reviewing packaged foods, the Nutrition Facts panel lists select vitamins and minerals with their percent Daily Values. Our guide to reading a Nutrition Facts panel walks through how to interpret those numbers.
Getting Enough Through Food
For most healthy adults, a varied diet that includes vegetables, fruits, whole grains, legumes, nuts, and (for those who consume them) lean proteins and dairy covers the majority of micronutrient needs without supplementation. No single food contains every essential nutrient, which is why dietary variety matters.
Certain life stages and circumstances increase needs or the risk of shortfalls. Pregnancy, for example, raises requirements for folate (B9), iron, and iodine. Older adults may absorb B12 less efficiently. People following strict plant-based diets should pay particular attention to B12, vitamin D, calcium, iron, zinc, and omega-3 fatty acids. These are general patterns — individual needs vary, and a registered dietitian or healthcare provider is the right resource for personalized guidance.
Supplements can address documented deficiencies, but they are not a substitute for dietary variety and can carry risks if taken in excess, particularly with fat-soluble vitamins that accumulate in the body. Consult a healthcare professional before starting any supplement regimen.
Planning meals with micronutrient density in mind doesn't have to be complicated. Our guide to building a balanced grocery list offers a practical starting framework.
This article is for general informational and educational purposes only and is not a substitute for professional medical or nutritional advice. Consult a qualified healthcare provider for guidance specific to your health needs.