Nutrition
How to spot the most common micronutrient deficiencies
Published: Aug. 14, 2025
Updated: Aug. 20, 2025
3 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
When it comes to fueling your body, macronutrients like protein, carbs, and fat often steal the spotlight. Yet, there’s more to optimal health than just these basics. Micronutrients—tiny but essential vitamins and minerals—help power your brain, strengthen your bones, and support your immune system.
While it’s easy to assume most people get enough from food alone, micronutrient deficiencies are surprisingly common. Here’s what you need to know about how micronutrients work, what happens when you don’t get enough, and how to make micro changes that add up to a stronger foundation to support your glucose health.
What are micronutrients?
Micronutrients are vitamins and minerals your body needs in small amounts. They support everything from nerve signaling and muscle contraction to DNA formation and glucose regulation.
Unlike macronutrients (protein, fat, and carbs), micronutrients don’t provide energy directly. But without them, your body can’t properly use the food you eat as energy, build tissue, or keep essential systems running smoothly.
There are two main types of micronutrients:
1. Vitamins
Vitamins come from plant and animal sources and help your body grow, stay energized, and function at its best. Water-soluble vitamins (like vitamin C and B vitamins) aren’t stored in the body, so they need to be replenished regularly. Fat-soluble vitamins (like A, D, E, and K) are stored in fat tissues and the liver.
2. Minerals
Minerals include things like iron, calcium, and magnesium, which come from the earth and support muscle function, nerve signaling, fluid balance, and more.
What is micronutrient deficiency?
Micronutrient deficiency means your body isn’t getting enough of a specific vitamin or mineral to function optimally. And while some deficiencies cause obvious symptoms (like fatigue or brittle nails), others can sneak up slowly and affect long-term health, mood, energy, and even how your body manages glucose.
Common micronutrient deficiencies (and where to find them)
Here are a few nutrients many people fall short on, and how to get more of them through food:
Magnesium
Supports muscle and nerve function, blood pressure, and glucose balance
- Sources: Nuts, seeds, leafy greens, whole grains, chickpeas
Iron
Helps carry oxygen in the blood, supports the immune system
- Sources: Red meat, shellfish, beans, spinach, lentils, prunes
Calcium
Essential for bones, teeth, muscle contraction, and blood clotting
- Sources: Dairy, fortified plant milks, tofu, leafy greens, sardines
Vitamin B12
Needed for red blood cell production and nerve function
- Sources: Beef liver, eggs, tuna, salmon, dairy, fortified cereals
Vitamin D
Helps absorb calcium, supports the immune system and nerve function
- Sources: Fatty fish, fortified foods, supplements, sun exposure
How to stay nutrient-strong
You don’t need a complicated meal plan or a cabinet full of supplements, just a little extra awareness.
Eat a variety of whole food
Fruits, vegetables, lean proteins, whole grains, and dairy or fortified alternatives go a long way.
Be mindful of your stage of life
Nutrient needs vary by age, sex, health conditions, and even ethnicity.
Tune into how your body responds
With Stelo, you can see how new meals and ingredients affect your glucose levels throughout the day. It’s a great way to stay connected to what’s working for your body, and where you might need to adjust.
If you’re feeling unusually tired, weak, or foggy, talk to your healthcare provider or a registered dietitian. A simple blood test can reveal whether you need to supplement or make changes to your eating patterns.
Build a stronger foundation for what’s next
Micronutrients may be small, but they have a big impact on how you feel, think, and function. Whether you’re focused on energy, immunity, or metabolic health, making sure your diet includes enough vitamins and minerals is a key part of the picture. And with tools like Stelo, you can see how these nutrients support your glucose, and your goals, every day.
Curated & reviewed by: Kristyn Milburn
MSN, NP-C, BC-ADM, CDCES
MSN, NP-C, BC-ADM, CDCES
Kristyn Milburn is a dedicated nurse practitioner and diabetes care and education specialist, holding board certification in advanced diabetes management.
