As a personal trainer who wants to help you create a sustainable diet and lifestyle, one of my goals is to help people move more, feel better, and eat in a way that supports their health for the long haul. While my last few blogs have covered macronutrients and their importance, it’s often the micronutrients that quietly do the behind-the-scenes work to keep our bodies running like well-oiled machines.

Micronutrients are the reason that I’m not an advocate of only looking at your calorie count. While it’s true that weight loss depends on a calorie-deficit, your general health and wellbeing depends on a whole lot more.

So let’s have a wee look at micronutrients – what they are, why they’re important, and how you get them…

What Are Micronutrients?

Micronutrients are vitamins and minerals that your body needs in small amounts—but don’t let the “micro” fool you. They play massive roles in everything from energy production and immune support to bone health, brain function, and more.

There are two main types:

• Vitamins – organic compounds (like vitamin C, D, and B12) that help regulate metabolism and maintain healthy tissues.
• Minerals – inorganic elements (like calcium, iron, and magnesium) that support structural and physiological functions in the body.

You don’t need them in large quantities, but getting enough of them consistently is essential for optimal health.

Why Are Micronutrients So Important?

Imagine your body is like a car. Your macronutrients are the fuel (carbs, fats, and proteins), but micronutrients are the spark plugs, the oil, the coolant—they keep everything running smoothly.

Here are just a few key roles some micronutrients play:

• Vitamin D helps your body absorb calcium and supports immune function.
• Iron is vital for transporting oxygen in your blood.
• B vitamins help convert food into energy.
• Magnesium supports muscle function and nervous system regulation.
• Zinc aids wound healing and supports the immune system.

A lack of certain micronutrients can lead to fatigue, weakened immunity, poor recovery, and even long-term health conditions.

How Does the Body Use Micronutrients?

Micronutrients are absorbed through the foods you eat and then used in a variety of biochemical processes. Some are stored (like vitamins A, D, E, and B12), while others (like vitamin C and most B vitamins) need to be replenished regularly because they aren’t stored for long.

That’s why variety and consistency in your diet are key—it’s not about perfection, but about regular, nutrient-dense choices. This is why what you eat is as important as how much you eat, it’s not just a calorie target. You could eat five bars of chocolate a day, consume 1200 calories and lose weight, but you wouldn’t be getting any micronutrients and your health and bodily functions would suffer.

How to Get More Micronutrients in Your Diet

You don’t need to obsess over every vitamin or rush out and buy a dozen supplements. Focus on real, whole foods—nature already did most of the hard work for us. Here are some simple strategies:

1. Eat the rainbow. Brightly coloured fruits and vegetables are loaded with vitamins and antioxidants.
2. Include leafy greens regularly. Spinach, kale, rocket—they’re rich in folate, magnesium, and more.
3. Don’t skip healthy fats. Avocados, nuts, seeds, and oily fish help you absorb fat-soluble vitamins (A, D, E, K).
4. Prioritise whole grains and legumes. They’re great sources of B vitamins, iron, and zinc.
5. Include a variety of protein sources. Eggs, dairy, lean meats, tofu, and lentils provide essential amino acids and minerals like iron and zinc.
6. Consider fortified foods if needed. For example, B12 for plant-based eaters or vitamin D during the darker months.

If you’re eating a wide variety of whole foods, chances are you’re already doing better than you think.

A Sustainable Mindset

Remember: healthy eating isn’t about chasing perfection—it’s about building habits that support your energy, your workouts, and your overall well-being, and having a better understanding of what you’re consuming.

When you focus on nourishing your body with a diverse range of whole foods, you’re not just hitting your macros—you’re hitting your micros too, giving your body the tools it needs to thrive.

And that’s what sustainable health is all about.

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Need help building a more nutrient-dense routine that fits your lifestyle? Get in touch! Whether you’re looking to feel more energised, support your training, or just eat better without the overwhelm, I’m here to help.