Micronutrients are nutrients your body needs in small amounts, but they have a big impact on how you feel—energy, mood, metabolism, thyroid function, immune balance, and hormone signaling.
Most people think of micronutrients as “vitamins and minerals,” which is true. But within that umbrella, there are four main categories that help you understand how they work in the body:
- Water-Soluble Vitamins
- Fat-Soluble Vitamins
- Macrominerals
- Trace Minerals NCBI+1
Below is what each type means, why it matters, and common examples.
1) Water-Soluble Vitamins
Water-soluble vitamins dissolve in water and generally are not stored in large amounts in the body (with some exceptions), which is one reason consistent intake matters. They include vitamin C and the B-complex vitamins. The Nutrition Source+2NCBI+2
Common examples:
- Vitamin C
- B1 (thiamin), B2 (riboflavin), B3 (niacin)
- B5 (pantothenic acid), B6 (pyridoxine)
- B7 (biotin), B9 (folate), B12 (cobalamin) NCBI+1
Why they matter:
- B vitamins help your body convert food into energy and support nervous system function. NCBI+1
- Vitamin C supports collagen formation and immune function. NCBI
In midlife, low or borderline nutrient status can show up as fatigue, brain fog, low mood, hair changes, poor recovery, or “I’m doing everything right but still feel off.” Water-soluble vitamins are often part of that foundational picture—especially B12 and folate.
2) Fat-Soluble Vitamins
Fat-soluble vitamins dissolve in fat and can be stored in the body (in the liver and fatty tissues). The four fat-soluble vitamins are:
- A, D, E, and K MedlinePlus+2The Nutrition Source+2
Why they matter:
- Vitamin D plays a key role in bone health and immune signaling. MedlinePlus+1
- Vitamin A supports vision, immune function, and skin health. NCBI+1
- Vitamin E acts as an antioxidant. NCBI+1
- Vitamin K supports normal blood clotting and bone-related pathways. NCBI+1
Because these vitamins are stored, it’s possible to take too much—especially with supplements—so they’re a category where personalized guidance matters.
3) Macrominerals
Macrominerals (also called “major minerals”) are minerals your body needs in larger amounts than trace minerals.
Examples commonly include:
- Calcium
- Magnesium
- Sodium, potassium, chloride
- Phosphorus NCBI+1
Why they matter:
- Magnesium is involved in hundreds of enzymatic reactions, and it’s often discussed in the context of muscle function, sleep quality, and stress resilience. NCBI
- Calcium and phosphorus are essential for bone structure and signaling. NCBI
- Electrolytes (sodium, potassium, chloride) help regulate fluid balance, nerve signaling, and muscle contraction. NCBI
In midlife, macrominerals can matter a lot for symptoms like muscle cramps, headaches, fatigue, constipation, sleep disruption, and exercise recovery—especially if stress is high, sweating is heavy, or dietary intake is inconsistent.
4) Trace Minerals
Trace minerals are minerals your body needs in smaller amounts, but they’re still essential—often as components of enzymes and hormones.
Common examples include:
- Iron
- Zinc
- Iodine
- Selenium
- Copper
- Manganese Merck Manuals+1
Why they matter:
- Iron is essential for oxygen transport (low iron stores can contribute to fatigue and poor exercise tolerance). Merck Manuals
- Iodine and selenium are important for thyroid hormone production and metabolism. NCBI+1
- Zinc supports immune function and many enzyme systems. Merck Manuals+1
Trace minerals are also a category where “normal” labs don’t always capture the full story—especially if you’re only checking a basic CBC and not looking at iron studies (like ferritin), thyroid markers, or other key context.
Why This Matters For Hormones, Metabolism, And Energy
Micronutrients don’t “replace” hormone care—but they strongly influence how your body functions. A few simple examples:
- Your thyroid relies on micronutrients to make and activate hormones. NCBI+1
- Your metabolism relies on vitamins/minerals as cofactors in energy pathways. NCBI
- Your nervous system and mood resilience are affected by nutrient status, sleep quality, and stress physiology. NCBI+1
That’s why micronutrients are often part of a root-cause approach when symptoms include fatigue, brain fog, cravings, low mood, hair changes, poor sleep, stubborn weight changes, or “I’m not bouncing back like I used to.”
How Peace And Calm Health Functional Medicine Can Help
At Peace and Calm Health Functional Medicine in Lakewood, CO, we don’t look at micronutrients in isolation or assume supplements are automatically the answer. We look at micronutrients as part of your whole picture—symptoms, history, stress load, sleep, metabolism, thyroid patterns, and gut health.
When appropriate, we may use:
- foundational labs (like iron studies, B12, vitamin D)
- targeted nutrient evaluation based on symptoms and risk factors
- and, when it truly adds value, micronutrient mapping to identify deficiencies or imbalances that may be impacting energy, hormones, and metabolism
Then we translate results into a clear plan—food-first when possible, targeted supplementation when appropriate, and follow-up so you’re not guessing.
To explore next steps, book a Clarity Call here:
https://www.drjenniferhorton.com/work-with-me
You can learn more about wellness programs here:
https://www.drjenniferhorton.com/wellness-programs
Science Section (Selected References)
- StatPearls (NCBI Bookshelf): Vitamins And Minerals As Micronutrients; Vitamins (Water- vs Fat-Soluble) And Minerals (Macro vs Micro/Trace)
- Harvard T.H. Chan (The Nutrition Source): Water-Soluble vs Fat-Soluble Vitamins (Concept + Examples)
- MedlinePlus: Fat-Soluble Vitamins A, D, E, K (Stored In Body Tissues)
- NCBI Bookshelf: Water-Soluble Vitamins (Vitamin C + B-Complex Listing)
Medically reviewed by Dr. Jennifer Horton, DO, ABFM, IFMCP
This content is for educational purposes and does not substitute personalized medical advice.
