What are Micronutrients?

About Micronutrients

Vitamins, minerals, and other special nutrients are known as micronutrients because we only need tiny amounts of each one. However, micronutrients are essential for well-being, healthy development, and disease prevention. The human body needs nearly 30 micronutrients, but it can only produce one: vitamin D. The other micronutrients come only from food. A balanced diet, rich in fresh vegetables and fruits, provides what we need. However, getting the micronutrients from our diet is difficult if we have poor absorption or fill up on empty calories. Supplementation may be necessary to ensure we get all that we need.

Micronutrients provide energy. They are the building blocks for protein to grow and maintain muscle mass and normal bones. These nutrients are essential for controlling all the chemical processes in the body.¹

Antioxidants provide ingredients for fighting excess inflammation and oxidative stress. These include enzymes, phytonutrients (such as lycopene, lutein, and astaxanthin), as well as vitamin and vitamin-like compounds. You can get antioxidants from food, and from supplements such as pills, powders, and liquid vitamins.

Micronutrient deficiencies

Taking in too few micronutrients can cause visible and dangerous health conditions. Deficiencies can also lead to less clinically notable reductions in energy level, mental clarity, and overall capacity. Lack of these nutrients can affect both work productivity and educational progress. The micronutrients perform various functions. For example, they enable the body to produce enzymes, hormones, and other substances needed for normal growth and development.

Widespread results of deficiencies

Deficiencies in micronutrients can result in major illnesses, such as heart disease, type 2 diabetes, cancer, osteoporosis, and even Alzheimer’s Disease. For example, glutathione is the brain’s most abundant antioxidant compared to other antioxidants. Researchers have noted that glutathione is deficient in the brains of those with Alzheimer’s Disease. Researchers used non-invasive imaging techniques on the hippocampus, a part of the brain that controls memory, emotions, and the autonomic nervous system. They found that when glutathione is depleted in the hippocampus regions of an elderly person, the healthy brain suffers mild cognitive impairment. This impairment is known to be present in the earlier stages of Alzheimer’s Disease.²

Nursing home micronutrient deficiencies

Nursing home food usually provides an adequate supply of most micronutrients. However, residents have a high incidence of biochemical deficiency for many micronutrients. They tend to be low in Vitamin D,³, as well as zinc,⁴ iron,⁵ and vitamin C,⁶ and in some parts of the world, vitamins E, folate, pyridoxine and calcium, selenium, retinol, riboflavin, vitamin B12 and vitamin C.⁷ There are many possible causes of insufficient intake or absorption beyond the diet quality. For example, the problems may include anorexia, inability to cut up food, or poor food presentation.

Most common micronutrient deficiencies

According to the Centers for Disease Control, the most common micronutrient deficiency worldwide is iron, closely followed by vitamin D, and calcium. In developing countries, folate, vitamin A, iron, iodine, and zinc are some of the most common deficiencies among the general population.

Iron

Iron deficiency is one of the most common nutrient deficiencies in the world. As of 2019, 1.2 billion people suffer from anemia and many more have iron deficiency without the anemia side effect. Iron deficiency can result in infections, acne, eczema, loss of appetite, fatigue, and loss of smell.⁸ It is often associated with celiac disease. Diseases that occur with a prolonged deficiency of this vitamin are night blindness and conjunctivitis.

Vitamin A

One of the most common micronutrient deficiencies worldwide is vitamin A, particularly in children and pregnant women. Vitamin A deficiency can cause vision loss and blindness. It can also lead to complications with your skin, heart, lungs, tissues, and immune system.

Vitamin A is essential for maintaining healthy vision and immune function. Children with vitamin A deficiency face an increased risk of blindness and death from infections such as measles and diarrhea.⁹ In pregnant and postpartum mothers, supplementing with either vitamin A or beta-carotene improved, but did not eliminate, night blindness.¹⁰ Vitamin A deficiency exacerbates iodine-deficient thyroid dysfunction, and it may play a role in metabolic syndrome.¹¹ The reproductive system and bone growth require this nutrient.

Vitamin A may help slow the progression of retinitis pigmentosa.¹²

Food sources. Liver, fish, eggs, dairy, leafy greens, orange, red, and yellow fruits, and vegetables.

Vitamin D

Bone health. Vitamin D builds strong bones by helping the body absorb calcium and helps protect older adults from osteoporosis.¹³.

Immune function. It is essential for supporting healthy immune, muscle, and nerve functions. Lack of B5 creates an inflammatory state in the immune system, which is linked to atherosclerosis and autoimmune conditions.¹⁴

Diabetic retinopathy. Low levels of vitamin D are seen in patients with diabetic retinopathy where vitamin D levels are linked to the thickness of the inner two walls of arteries in diabetics.¹⁵

Dry eyes. Vitamin D deficiency is linked to dry eye¹⁶ The cornea contains receptors that recognize vitamin D. In dry eye patients, cornea nerve cells are less dense, shorter, thinner, and cover less total area of the cornea.¹⁷

Macular degeneration. Low levels of vitamin D are connected to an increase in macular degeneration, and supplementing with vitamin D may lower risk,¹⁸ especially in women younger than age 75. It supports the health of the retinal microvascular system.

Food sources. Sunlight is a great source of D. Foods include fatty fish, vitamin D fortified foods, and smaller amounts of beef liver, cheese, and egg yolks.

B Vitamins

The essential B vitamins, among other functions are essential for nervous system health, involving neurotransmitter synthesis and nerve cell metabolism. They interact with essential enzymes to synthesize RNA and DNA. Their deficiency results in a host of problems including pernicious anemia, a concern to vegetarians and vegans due to insufficient B12 in their diet.

Vitamin B1 and B2. These deficiencies can cause include red, inflamed tongue, small cracks in the corners of the mouth, burning, reddened, tired eyes, chapped lips, oily hair, flaking of the skin on the nose, mouth, forehead and earlobes, hair loss, and limb tremors.

Vitamin B12. B12 deficiency causes fatigue, persistent nervousness, depression, tingling in the hands and feet, difficulty walking, and inflammation in the mouth. B12 supplementation is important for vegetarians and vegans.

Food sources. Dairy products, eggs, fish, meat and for B1 and B2, beans and pulses.

Zinc

Zinc is an essential micronutrient that supports metabolism of over 100 enzymes, eases protein processing and helps regulate how genetic material manifests.¹⁹

Immune function. Zinc promotes immune functions and helps people resist infectious diseases including diarrhea, pneumonia, and malaria. Zinc is also needed for healthy pregnancies.²⁰

Retinal support. In a study of patients and controls over 60, researchers found a marked connection between incidence of macular degeneration and low blood plasma levels of zinc (and vitamin E).

Food sources.  Shellfish, legumes, nuts and seeds, dairy, eggs, and whole grains.

Vitamin E

Vitamin E (α-Tocopherol) prevents ataxia, a condition of loss of coordination in movement, speech, balance, and coordination of hands, feet and even eyes. This micronutrient boosts the immune system, and helps reduce inflammation. Some research suggests that it may prevent cardiovascular problems, neurodegenerative disease, and cancer although this is not confirmed by clinical intervention studies. Vitamin E and some of its metabolites modulate cell signaling and gene transcription.

Retinal support.  Although the benefit of vitamin E in preventing AMD is inconclusive, large studies such as the AREDS studies of 2001, 2003, and 2013 confirm that vitamin E is helpful for macular degeneration. In addition, they found that the lower the level of vitamin E, the greater the severity of AMD.²¹ The AREDS studies of 2001, 2003, and update in 2013, confirmed the helpfulness of vitamin E.²²

Food sources. Wheat germ, vegetable oils, nuts, and seeds.

Vitamin C

In developed countries 1 in 20 people have vitamin C deficiency. Since humans cannot make vitamin C or store it in large amounts, it must be consumed regularly to prevent deficiency.  Vitamin C may play an important role in protecting the cornea from harmful UV radiation.²³ Vitamin C may help slow cataract,²⁴ macular degeneration, and other vision conditions.²⁵

Food sources. Fresh fruits and vegetables.

Other Micronutrients

Other carotenoid and antioxidant nutrients have repeatedly been found to be helpful for a wide variety of vision conditions.  Read more in our in-depth discussions of lutein, zeaxanthin, mesozeaxanthin, astaxanthin, and glutathione.

Gut Imbalance

For those people with imbalanced gut bacteria or those with a nutrient deficient diet, especially vitamin A and D deficiencies, the phytic acid present in grains, legumes, nuts, and seeds can seriously deplete them of essential nutrients, such as calcium, zinc, magnesium, iron, and copper. If you suspect you have a gut imbalance, we recommend supplementing with a high-quality probiotic.

Alcohol (Excessive)

Most alcoholics are malnourished; the metabolism of alcohol by the liver prevents the proper digestion of proteins, and vitamins. This is especially true of vitamin A, which is essential for good vision. In addition, toxins and free radicals that interfere with fat digestion are created when alcohol is broken down in the liver.²⁶

Eating for Health

The best way to get vitamins and minerals is from a well-rounded diet, with plenty of fruits, vegetables, legumes, whole grains, and lean sources of protein, along with healthy fats, such as nuts and olive oil. For more information on our Vision Diet, go to https://www.naturaleyecare.com/articles/mediterranean-diet.asp

Suggested Supplements

Advanced Eye & Vision Support Formula (whole food) 60 vcaps

Dr. Grossman’s Meso Plus Retinal Support and Computer Eye Strain Formula with Astaxanthin 90 vcaps

Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi1 20 Vcap Combo – 2 months supply

ReVision Formula (wild-crafted herbal formula) 2 oz – based on classic Chinese medicine Liver tonic formula to help support healthy circulation and blood flow throughout the eyes and body.

Dr. Grossman’s Vitamin C Plant-Based Formula – 60 caps