What is a Micronutrient Deficiency?

Micronutrient is an umbrella term used to describe vitamins and minerals. The human body requires a range of micronutrients. Even though we only need these vitamins and minerals in very small amounts, there can be serious consequences if you are deficient in any of them.

Every vitamin and mineral has an important function in your body. They all act as cofactors for enzymes and hormones to keep your body growing and developing optimally. Deficiencies can prevent these proteins from functioning properly, and this can cause a variety of health conditions.

Nutrient deficiencies are preventable through a well-balanced diet and great nutrition education. Knowing which vitamins and minerals your current diet lacks can ensure that you don’t end up with any deficiencies.

The most common micronutrient deficiencies worldwide are iron, iodine, and vitamin D.

Iron

Iron forms a key part of your red blood cells. It is found in the form of heme, a protein found in hemoglobin. Heme binds to oxygen and transports it around the body to enable your cells to respire.

Deficiencies in iron affect around a quarter of people worldwide. Children, pregnant women, and menstruating women are particularly susceptible to iron deficiency. Vegans and vegetarians are also at risk of low iron levels due to plant-based iron sources not being as effectively  absorbed in the digestive tract compared to animal sources.

Signs of iron deficiency include fatigue, brittle nails, thin hair, pale skin, and dizziness.

Sources of iron include red meat, poultry and fish.  Vegan options include tofu, lentils, spinach, broccoli and dried fruit.

Iodine

Iodine is essential for the production and function of thyroid hormones. Your thyroid hormones regulate metabolism, growth, development, and bone maintenance.

Deficiencies in iodine affect a third of the world's population, and symptoms include increased heart rate, weight gain, and an enlarged thyroid gland (known as a goiter). Long-term iodine deficiencies may lead to abnormal growth and delayed mental development.

Sources of iodine include seaweed, eggs, tuna, shrimp and iodized table salt.

Vitamin D

Vitamin D is sometimes referred to as a hormone because it is a fat-soluble vitamin that functions in a similar fashion to steroid hormones and activates or represses certain genes in your cells.

This vitamin gets produced from cholesterol in the skin upon exposure to the sun’s UV rays, which is why you’re more susceptible to vitamin D deficiency if you live in a country that gets very little sunlight. You can also get vitamin D in certain forms through your diet and supplements.

Symptoms of vitamin D deficiency are often subtle and overlap with the symptoms of many other conditions. Symptoms include muscle weakness, reduced bone density, and delayed growth.