Micronutrients you’re probably not getting enough of (and where to find them)

Do you feel like your lacking energy, or notice your skin and hair looking dull despite eating healthy? You might be missing some key micronutrients. 

Unlike macronutrients (carbs, protein, fats), micronutrients don’t give you energy directly, but they are key for energy production, brain function, and immunity.

In this blog post, we’ll look at the most commonly under-consumed micronutrients, what they do for your body, and the best foods to get them from, no supplements required.

What are micronutrients and why do they matter?

Micronutrients are vitamins and minerals that are essential in small amounts for the body to function properly. They play a key role in so many different process that take place in the body, from immune function, energy production to the growth of our hair and nails. If we too little or too much of them it can lead to serious health implications. Even in well-fed populations certain micronutrient deficiencies are still very common, so its important that you know how much you should be having. 

Common micronutrients to be deficient in 

Depending on diet, genetics and lifestyle anyone can be deficient in many different types of micronutrients, however everyone’s nutrient needs are different, so before adding supplements, check in with your GP to make sure you’re targeting the right ones for you. Taking too many supplements or high doses you don’t need can actually do more harm than good. But here are some common micronutrients people are deficient in to be a aware of. 

Magnesium:

What it does: Supports muscle function, sleep quality, and energy metabolism.
Signs of deficiency: Muscle cramps, low energy, poor sleep.
Where to find it: Spinach, almonds, pumpkin seeds, dark chocolate.
Quick tip: Pair magnesium-rich foods with vitamin D for better absorption.

Vitamin D:

What it does: Helps your body absorb calcium for strong bones and supports immunity, mood, and muscle function.
Signs of deficiency: Fatigue, low mood, frequent colds, muscle pain, or bone tenderness.
Where to find it: Fatty fish (salmon, sardines), egg yolks, fortified milk or plant-based milks, and sunlight exposure.
Quick tip: Because vitamin D is fat-soluble, eat it with healthy fats like avocado or olive oil to improve absorption.

Iron:

What it does: Produces haemoglobin to carry oxygen through your body and supports brain and muscle performance.
Signs of deficiency: Tiredness, pale skin, dizziness, headaches, or shortness of breath.
Where to find it: Red meat, poultry, lentils, beans, spinach, tofu, and fortified cereals.
Quick tip: Combine iron-rich foods with vitamin C (like citrus or peppers) to boost absorption and avoid eating with calcium rich foods as calcium competes with iron for absorption. 

Vitamin B12:

What it does: Supports nerve function, red blood cell production, and energy metabolism.
Signs of deficiency: Fatigue, tingling in hands or feet, memory problems, or brain fog.
Where to find it: Fish, eggs, dairy, poultry, beef, fortified cereals, and nutritional yeast.
Quick tip: Vegans and vegetarians should consider fortified foods or a B12 supplement since it’s mostly found in animal products.

Zinc:

What it does: Boosts immune function, aids wound healing, and supports growth and taste perception.
Signs of deficiency: Slow wound healing, hair loss, frequent colds, or loss of taste and smell.
Where to find it: Oysters, beef, chickpeas, cashews, pumpkin seeds, and yogurt.
Quick tip: Zinc competes with iron and calcium for absorption — try spacing these nutrients out throughout the day.

Practical tips to boost your intake 

Getting enough micronutrients doesn’t have to mean taking a handful of supplements or obsessing over numbers, it’s all about building variety and colour into your plate. Here are a few simple, realistic ways to improve your intake naturally:

1. Eat a Variety of Colourful Whole Foods

A good rule of thumb is to “eat the rainbow” — the more colours you include in your diet, the broader your nutrient coverage. Try to make each meal at least half fruits and veggies, fresh, frozen, or even canned (without added sugar or salt) all count.

• Reds (like tomatoes, red peppers, strawberries) are rich in lycopene and vitamin C.
• Oranges and yellows (carrots, sweet potatoes, mangoes) bring beta-carotene and vitamin A.
• Greens (spinach, broccoli, kale) are loaded with magnesium, folate, and iron.
• Blues and purples (blueberries, eggplant) contain anthocyanins that support brain health.

2. Rotate Your Protein Sources

Protein isn’t just for your muscles, it’s also really important for getting your micronutrients in. Instead of eating the same chicken or tofu every day, mix up your protein choices.

• Alternate between animal proteins (like chicken, fish, eggs, and lean beef) and plant-based sources (like beans, lentils, quinoa, and tofu).
• This ensures you get a diverse range of amino acids, minerals, and fibre while keeping your meals exciting and balanced.

3. Make Nutrient-Dense Swaps

Small food swaps can make a big difference in your micronutrient levels without changing your entire diet. Here are a few easy ones:

• Swap white rice → quinoa for extra magnesium and protein.
• Swap white bread → whole grain bread for more fiber, iron, and B vitamins.
• Swap crisps → roasted chickpeas for added zinc and folate.
• Swap fizzy drinks → sparkling water with fruit for better hydration and vitamin C.

Final thoughts 

Micronutrients may be small, but their impact is huge. Start by adding a few of these nutrient-rich foods to your daily meals, and you might notice better energy, mood, and focus within weeks.