Nutrition · foundations
You need micronutrients in milligrams or micrograms, not grams — but a shortfall in any one can have outsized effects.
Vitamins and minerals are cofactors: they switch on the reactions that turn food into energy, build blood and bone, run nerves and muscles, and defend against damage. Because the body makes few of them, most must come from a varied diet.
No single food covers every micronutrient. Eating across colors and food groups — leafy greens, colorful vegetables and fruit, legumes, whole grains, dairy or fortified alternatives, and a range of proteins — is the most reliable way to cover the full set.
Even in well-fed populations, vitamin D, iron (especially for menstruating women), calcium, magnesium, and fiber are frequently under-consumed. Knowing your own gaps — rather than supplementing blindly — is the smarter approach.