This article provides a detailed overview of micronutrients, their functions and the implication of their deficiencies.

Why Are Micronutrients Important?

As the saying goes, the good things in life come in small packages. Micronutrient, though needed in small amount, plays a crucial role in ascertaining the human health. All you need to know about micronutrients particularly the crucial roles they play in our body are;

• Disease prevention
• Supporting a strong metabolism
• Hormone production
• Breaking down macro-nutrient for energy
• Supporting tissue repair
• Brain development
• Produces digestive enzymes.

All you need to know about micronutrients – Types and functions

Vitamins and minerals are divided into four different categories; water-soluble vitamins, fat-soluble vitamins, macro-minerals and micro-minerals (trace mineral).

Water-soluble Vitamins

Water-soluble vitamins are soluble in water and are transported in the body through the body fluids, but are not stored in the body. Water-soluble vitamins include vitamin B group and vitamin C.

Vitamin B1 (Thiamine)

Thiamine aids the metabolism of amino acid and carbohydrate as well as in the conversion of food into energy. It is also important in the Nervous system function.

• Sources: Beef, liver, nuts, peas, orange, egg, legumes, whole grains.

Vitamin B2 (Riboflavin)

Riboflavin is essential for maintaining a healthy liver, Keeping the eyes, nerves, muscles and skin healthy and it assists in carbohydrate and fat metabolism. Also, it is important in growth and development and the formation of red blood cells.

· Sources: milk, bread, fortified cereals, almonds, oyster, chicken, mushrooms, nuts, spinach.

Vitamin B3 (Niacin)

Niacin assists in metabolizing carbohydrates, fats and proteins, regulating the nervous system and DNA replication and repair.

• Sources: Liver, chicken, beef, pork, avocado, seafood, whole grains.

Vitamin B5 (Pantothenic acid)

Pantothenic acid assists in fatty acid synthesis, conversion of food into glucose, synthesizing cholesterol, nervous system function, and formation of red blood cells.

• Sources: Milk, soybeans, corn, salmon, poultry, whole grains, broccoli, avocados, eggs, yogurt.

Vitamin B6 (Pyridoxine)

It assists in protein and glucose metabolism, manufacturing of haemoglobin, and boosting brain performance.

• Sources: Meat, poultry, whole grains, nuts, milk, banana, tuna, liver.

Vitamin B9 (Folate)

Folate assists in proper cell division and growth thereby playing crucial roles in the prevention of birth defect. Also, it aids in enhancing the brain health and production of red blood cells.

• Sources: Spinach, beans, liver, whole grains, fortified cereals, beans, asparagus, orange juice, avocado.

Vitamin B12 (Cobalamin)

Cobalamin assists in the formation of red blood cell enhances brain function and the health of the nerve tissues.

• Sources: Meats, cheese, poultry, eggs, fish, beans.

Vitamin B7 (Biotin)

Biotin plays a role in the metabolism of fat, carbohydrate and proteins. Also, it helps in energy storage.

• Sources: Eggs, whole grains, spinach, cauliflower, avocados, salmon.

Vitamin C (Ascorbic acid)

Ascorbic acid acts as an antioxidant and enhances iron absorption, collagen synthesis, helps immune function and wound healing.

• Sources: Citrus fruits, brussels sprouts, kiwifruits, tomatoes, strawberries, peppers.

Fat-Soluble Vitamins

Fat-soluble vitamins are stored in the liver and fatty tissues and are transported by fat in the body. They include vitamins A, D, E and K.

Vitamin A

Vitamin A supports growth and development as well as the immune system. Also, it aids proper eyesight and healthy skin.

• Food sources: Carrots, liver, sweet potato, green leafy vegetables, pumpkin, dairy products, eggs, fortified cereals.

Vitamin D

Vitamin D assists in calcium absorption and supports bone health. Also, it aids blood pressure regulation, immune function, and nervous system function.

• Sources: Fish, fish liver oil, fortified margarine, fortified dairy products, fortified breakfast cereals sunlight.

Vitamin E

Vitamin E acts as an antioxidant that protects the cells from damage, helps in the formation of blood vessels and assists immune function.

• Sources: Vegetable oils, nuts and seeds, fortified cereal, green vegetables, peanut butter.

Vitamin K

Vitamin K helps in blood clotting and the development of strong bones.

• Sources: Green leafy vegetables such as spinach, lake, broccoli, Swiss chard, collards.

Macro-minerals

Macro-minerals are minerals needed in large amount and they include:

Sodium

Sodium assists in proper fluid balance, nerve transmission, muscle contraction and nervous system function

• Sources: Table salt, bread, savoury snacks, processed foods, soups.

Potassium

Potassium assists in fluid balance, blood pressure regulation, muscle contraction, nerve system function, and carbohydrate and protein metabolism.

• Sources: Fresh fruits such as bananas, prunes, oranges, bananas, vegetables such as tomatoes, beetroots, spinach, legumes, yoghurt.

Calcium

Calcium plays important roles in bone and teeth formation, blood clotting, muscle contraction, blood vessels constriction and nerve transmission.

• Sources: Milk products, canned fish with bones (such as sardines), broccoli, tofu, green vegetables, fortified cereals.

Magnesium

Magnesium helps in the regulation of blood pressure, blood sugar regulation, hormone secretion, nervous system function and supports cell activities.

• Sources: Nuts and seeds, legumes, avocados, banana, raisins, chocolate, whole grains, potatoes.

Chloride

Chloride helps in the maintenance of fluid balance, acid-base balance, stomach acid and digestion.

• Sources: Seaweed, salt, celery, lettuce, tomatoes bread, olives.

All you need to know about micronutrients – Micro-minerals

Iron

Iron helps in oxygen transportation, red blood cell formation, brain
development, reproduction and wound healing. It is important for young
children, pregnant women, and women of reproductive age.

• Sources: Meats, poultry, legumes, dark green vegetables, fortified cereals, fish, eggs, dried fruits, whole grains

Zinc

Zinc plays vital roles in growth and development, nervous system function, reproduction, healing of wound, taste and smell.

• Sources: Meats, legumes, seafood (oysters, crab and lobsters), poultry, nuts, whole grains fortified cereals.

Iodine

Iodine helps to regulate thyroid hormone production, growth and development, and metabolism.

• Sources: Seaweed, iodized salt, dairy products, bread, cereals.

Copper

Copper acts as an antioxidant helps in bone formation, connective tissue, and in iron metabolism.

• Sources: Chocolate, cocoa, nuts and seeds, lentils, shellfish, liver, whole grains.

Selenium

Selenium acts as an antioxidant helps in immune function, thyroid function, and reproduction.

Sources: Meats, eggs, sardines, poultry, seafood, whole grains.

Manganese

Manganese assists in carbohydrate, protein and cholesterol metabolism. Also, it aids in wound healing and bone formation.

• Sources: Beans, whole grains, nuts, sweet potatoes, pineapples.

All you need to know about micronutrients deficiency

Micronutrient deficiencies are prevalent in the world, affecting mostly children and women. Over the years, micronutrient deficiencies have been recognized as a crucial public health concern.

Micronutrient deficiency occurs when the body lacks the essential vitamin and minerals required for proper growth development and functioning of the body. Micronutrients are required in a certain quantity to perform the desired functions in the body. Some common micronutrient deficiencies are:

• Iodine deficiency: This deficiency is common in underdeveloped countries. Some symptoms include fatigue and weakness, trouble learning and remembering, swelling in the neck (goitre), hair loss and others. Fortunately, iodine deficiency can be easily prevented by using iodinated salt in your cooking.
• Iron deficiency: This is caused by lack or inadequate iron in the blood and could manifest in anaemia. Symptoms include poor appetite, dizziness, extreme fatigue, brittle nails, pale skin, inflammation of the tongue, weakness etc. To prevent iron deficiency eat food rich in iron and vitamin C which aids iron absorption.
• Vitamin A deficiency. Symptoms include night blindness, dry skin, poor resistance to infection (especially infection that affects the chest and throat), delayed growth in children etc. To prevent this deficiency, ensure to have an adequate and regular intake of foods rich in Vitamin A. In areas where vitamin A deficiency is a public health concern, vitamin A supplementation is administered to children.
• Vitamin D Deficiency: This deficiency arises as a result of insufficient intake of foods rich in vitamin D and lack of exposure to the sunlight. Vitamin D is important because of the role it plays in helping the body to use calcium. Symptoms of this deficiency include fatigue and tiredness, poor wound healing, bone and back pain, depression, hair loss etc. Fortunately, vitamin D deficiency is easy to prevent. You can do this by ensuring your intake has an adequate supply of foods rich in vitamin D and also, adequate exposure to sunlight.
• Calcium deficiency: calcium is important to every cell in the human body. It is essential for the maintenance of the bone, without calcium the muscle, heart, and nerves would not function effectively. Calcium deficiency occurs when the calcium level in the blood is low. Symptoms include extreme fatigue, a dental problem, osteoporosis, depression, muscle ache etc. The Easiest way to prevent and manage calcium deficiency is to ensure adequate intake of foods rich in calcium. A calcium supplement may be helpful when the need becomes severe.

Conclusion

Micronutrients function as the basis for your optimal health. Through the information provided here, you have appreciable insight into all you need to know about micronutrients. Your knowledge could assist you in preventing the common micronutrient deficiencies. To get a satisfactory amount of micronutrients, aim for a variety of food. Each micronutrient has essential roles that they play. A deficiency or surplus of the micronutrient could affect the efficient functioning of your body system.

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There is a long controversy concerning its optimal intake, and whether its shortage contributes to bone density loss or osteoporosis. Osteoporosis in literal terms means porous spongy bone. It is a disease in which the concentration of bone is reduced. As bones become more porous and brittle, the risk of crack increases. Bone loss usually occurs subtly and progressively without symptoms until the first crack occurs.

The nutritional supplement is a big market these days; the question is when does it become necessary for you to supplement your calcium needs and how do you go about it? In this article, I am going to be increasing your understanding by answering your question “Do I need calcium supplement”, and how to go about it if needed.

Functions of calcium in the body

• Skeletal structure: Calcium is associated with the growth and maintenance of bones and teeth. Ability to move rapidly and with accurate control is the function of the rigid skeleton. Calcium is the predominant component of bones. Inadequate bone generalization will increase the risk of bone loss and fracture.
• Blood clotting: Calcium is essential for the clotting of blood and transmission of nerve impulses. The blood clotting function is through a web of fibrin combinations and platelets forming around the injured blood vessel.
• Cell growth: Calcium is involved in the regulation of cell division and differentiation.
• Muscle contraction: Calcium helps the muscle to contract effectively through muscles’ response to nerve impulses.
• Protein cofactor: Some enzymes’ activities in the body rely on the presence of adequate calcium concentrations.

Dietary sources of calcium

Dietary sources are by far the best sources of calcium for the body. Important calcium sources include milk and milk products, tofu, calcium-fortified foods and sardine. Green leafy vegetables such as broccoli, mustard greens, chard, kale, lettuce and spinach are also rich in calcium; however, the high oxalate content decreases its absorption. Many people use dietary supplements in addition to food sources.

Depletion of calcium store in the body

The body repeatedly replaces the calcium components of the bones. However, when losses occur too rapidly and are not replaced rapidly enough, demineralisation leading to osteoporosis occurs. Osteoporosis affects many people, but women aged 50 and above are at higher risk for the ailment

It is estimated that about half of women population and a quarter of men population will develop bone fracture as a result of osteoporosis.

Children and teenagers also need adequate Calcium in their diets for adequate calcium storage in their bones. Adequate calcium at this stage will help to prevent problems in later years. This is particularly important because the peak for bone mass occurs during the teen years. The calcium content of the bones begins to decrease in young adulthood, and progressive loss continues with an increase in age, particularly in women. Therefore, adequate dietary calcium is necessary to minimize this loss.

Benefits of calcium supplementation

• The use of a calcium supplement can bring about increases in circulating calcium concentrations producing a benefit of up to 7% to bone density, especially in the hip and backbone. The beneficial effect is more pronounced in individuals with very low calcium intakes.
• The use of calcium supplement with vitamin D in population studies has been shown to produce up to 43% decrease in hip fractures. This establishes the fact that calcium and vitamin D are a vital part of the management of osteoporosis.

Concerns with calcium supplementation

Over the past decades, the use of nutritional supplements has become increasingly popular with a corresponding expansion in the market for supplements. This trend is connected with the increase in the incidence of bone demineralisation manifesting in bone fracture, backache, and many bone-related ailments. Recent research findings have highlighted concerns on the use of calcium supplement which may warrant a reconsideration of the use of calcium supplements in the management of bone demineralisation.

• Calcium supplements may produce side effects such as constipation and flatulence of minor intensity.
• The use of calcium supplements may increase urine calcium excretion which is thought to be associated with kidney stone.
• Of greater concern is the deposition of calcium into arterial walls linking calcium supplementation with increased risk of cardiovascular disease.

Evidence point to the fact that calcium supplements without coadministered vitamin D may be associated with an increased risk of myocardial infarction. Since calcium supplements are commonly used, it is thought that the speculated risk of cardiovascular disease might transform into a large burden of disease among users.

The evidence of the connection between calcium intake and bone health in population studies is conflicting. Nevertheless, evidence from other studies shows that there was no adverse effect of calcium plus vitamin D on cardiovascular health. However, the fact remains that a significant component of the osteoporosis which affects so many postmenopausal women is attributable to the inadequacy of calcium intake which is easily preventable. It is clear from studies that calcium supplements without vitamin D administration may present little or no benefit. Therefore, in the use of calcium supplementation, consideration needs to be given to vitamin D administration as well as the form.

Recommended daily requirements for calcium

The recommendation for calcium intake is 1,000 mg per day for men and women between 19-50 years. Postmenopausal and lactating women, need slightly more (1200md/day) to make room for the increased need at this period and to ensure bone health. Given the new concerns that calcium supplements may raise the risk for cardiovascular disease and kidney stones, it is advised that women should aim to meet this recommendation primarily by ensuring they consume a diet rich in calcium. Calcium supplements should only be taken if needed to meet the recommended daily goal. In this wise, approximately 500 mg per day in supplements will be sufficient.

When may calcium supplements be necessary?

• Some people are lactose intolerant, i.e. cannot digest lactose, a natural sugar found in milk and milk products. As a result, such people may not be having enough milk products to supply a substantial amount of their daily calcium requirement. For individuals who are either lactose intolerant or do not like milk and milk products, Calcium supplements may be an alternative.
• Calcium supplementation may become necessary in individuals with problems of calcium absorption or major anomalies in calcium metabolism.

What form of calcium supplement is helpful?

Calcium is absorbed in the small intestine and the efficiency of absorption depends on vitamin D status, age, the calcium content of the meal, phosphate concentration and inhibiting substances in the meal. At low calcium doses, inhibition of absorption tends to be highest. Phosphate and oxalates tend to form poorly soluble complexes with calcium and thereby decrease its absorption. The most effective form is calcium citrate, which is efficiently absorbed in the intestine. A good example is Forever Calcium; the calcium citrate plus vitamin D formulated to supply the body with 100% of the daily recommended dietary intake of Calcium.

Conclusion

It is a fact that calcium contributes largely to bone density and hence bone mineralisation. In response to the question “do I need calcium supplement”, dietary sources remain the best option to replenish the calcium pool in the body. However, when the need arises for calcium supplementation especially when the fracture risk is sufficient to require medical intervention, safe and effective measures should be engaged.

I will be glad to read your comments or questions. Please feel free to share your experience and views. I will get back to you shortly.

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