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Micronutrients
their role in the body
This fact sheet aims to provide information on micronutrients and their role in the body.
What are micronutrients?
Micronutrients are chemical elements/substances found in foods that are required in small amounts for normal growth and development (e.g. vitamins and minerals). A significant proportion of older adults do not get enough micronutrients in their diet. Each food brings a different cocktail of vitamins and minerals, so the best way to get
enough is to have a diverse diet.
Vitamins
Some vitamins are fat soluble (A, D, E, K); these require fats for absorption and can be stored in the body. As these vitamins can be stored, they are not required in
the diet daily but can build up in the body. Although unlikely, too much may build-up with significant excess
consumption; this can cause harmful effects. Other vitamins are water soluble (B’s and C), which are not
stored in the body so are regularly required in the diet.
Vitamin recommendations
Minerals
The body needs many essential minerals in differing amounts, which are often divided into those where a larger amount is required (calcium, magnesium, phosphorous, potassium, sodium), and those where only a trace is required (iron, zinc, copper, iodine, selenium). Regardless of the amount required, all these minerals are important to overall health, and can be provided by a balanced diet.
Mineral recommendations
Did you know?
- Nutrients interact with each other; some in positive synergistic ways, others negatively e.g. vitamin C aids the absorption of Iron however, Zinc and Iron compete for absorption in the gut.
- Nutrients can behave differently in those with diseases; they can also interact with medication.
- Fibre can bind to micronutrients and adversely affect absorption.
