Which Micronutrients Do I Need? The Complete Micronutrient Guide

Everyone knows that micronutrients are “important” – but what does that actually mean? Micronutrients are essential nutrients that the body needs only in small amounts, yet they play a major role in how we feel and how our body works. They support our health¹, growth, and metabolism³. These include vitamins, trace minerals, and macrominerals. Unlike macronutrients such as carbohydrates, proteins, and fats, micronutrients do not provide energy – but they support important processes such as immune defense¹, blood formation⁶, and cell function⁵.

Micronutrients are indispensable for the body, even though they are needed only in small amounts. They fulfil several key functions that support health and well-being:

• Immune system: Vitamins such as C and D, as well as zinc, contribute to the normal function of the immune system and support immune defense.
• Energy & fatigue: Iron, magnesium, B2, B6 and B12 support normal energy metabolism and help reduce tiredness and fatigue.
• Cell protection: Antioxidant micronutrients such as vitamin C and selenium protect cells from oxidative stress and support normal cell function. Vitamin E contributes to the protection of cells from oxidative stress.
• Metabolism: Biotin, chromium, and zinc contribute to normal macronutrient metabolism. Minerals such as magnesium, potassium, and calcium contribute to normal muscle function.

Regular intake of micronutrients through a balanced diet helps maintain physical functions, ensure performance, and support long-term health.

Micronutrients include vitamins, macrominerals, and trace minerals. Vitamins often act as co-factors in biochemical processes or as antioxidants. They support metabolic processes³, the immune system¹, cell division, and cell protection⁵. Minerals, on the other hand, fulfil structural roles (e.g. bone formation⁷) and electrical or chemical functions for nerve conduction⁸, muscle function⁹, or enzyme activity.

Every micronutrient – whether vitamin or mineral – fulfils specific tasks in the body and is involved in regulating a wide variety of metabolic processes. What’s fascinating is that although each micronutrient has individual functions, all micronutrients work together within the organism. The individual metabolic processes – from oxygen transport to energy production – are interconnected and thus depend on the existence of all vitamins and minerals together.

The most important source of vitamins, minerals, and trace minerals is a balanced diet. Fruits, vegetables, whole grains, nuts, legumes, and animal foods each provide different micronutrients. The so-called “colour rule” is a useful guide: the more colourful the plate, the greater the variety of vitamins and secondary plant compounds in the meal.

Despite conscious eating habits, many people do not always reach their optimal intake* – particularly because modern dietary patterns** or a hectic daily routine can limit intake. A recent global analysis* shows that more than 5 billion people worldwide do not consume sufficient essential micronutrients through food. Particularly inadequate are intakes of iodine, vitamin E, and calcium, followed by iron, riboflavin, folate, and vitamin C. A daily micronutrient supplement can therefore be a sensible option in many cases to optimally support the body.

Supplementing with micronutrients can make sense in many life situations – provided it is done at an appropriate dosage. The Harvard School of Public Health* recommends multivitamin supplements as a possible “safety net”, particularly when nutrient intake through diet cannot always be guaranteed. At the same time, it is emphasized that supplements should be used in a targeted and moderate dosage.
 

• Stress and high workloads, when the demand for certain micronutrients increases
• One-sided or restricted diets, e.g. for vegetarians or vegans
• Certain life stages, such as pregnancy, breastfeeding, or older age
• Deficiency states
• Medication use, such as painkillers, oral contraceptives (the pill), blood pressure tablets, etc.
• Gastrointestinal disorders
• Alcohol and nicotine consumption
• Intensive sport and muscle building

Important: Supplements are not a substitute for a balanced diet, but serve to avoid nutritional gaps and support well-being.

When it comes to supplementing micronutrients in a targeted way, there are many delivery formats available today – each with its own advantages and disadvantages. The choice depends on individual needs, habits, and the goal of supplementation.

Tablets and capsules are the classic form of micronutrient supplementation. They offer precise dosing and easy handling. Tablets can sometimes be large, making them harder to swallow, while capsules are often easier to take. Both forms are well-suited for longer storage, as the ingredients are stable and protected. However, they frequently provide only individual micronutrients, sometimes in (too) high doses.

Powders can be flexibly stirred into liquids or smoothies and allow individual dosing. However, powders are dried, which means heat- or light-sensitive nutrients can be partially lost. Gummies offer a pleasant-tasting option that is especially popular with children or people who dislike swallowing tablets. However, they often contain sugar or sweeteners, which means they are best used as an occasional supplement in moderation.

Liquid preparations are absorbed directly and can offer good bioavailability, as they do not need to dissolve first. They are suitable for everyone and especially for people with swallowing difficulties or gastrointestinal restrictions. There are also liquid concentrates that provide a broad range of micronutrients to ensure comprehensive coverage of all important micronutrients simultaneously. Fresh and natural concentrates are particularly noteworthy, especially as some also contain secondary plant compounds associated with antioxidant* properties. Premium concentrates made from real food ingredients therefore come closest to a natural diet among all dietary supplements.

For the long-term and daily intake of micronutrients, a holistic approach is sensible. What matters most in terms of delivery formats is your personal preference – and above all, that the supplement covers a broad spectrum of vitamins and minerals. This allows the body to be supplied in a balanced and consistent way and to benefit from synergistic effects between nutrients. A diverse composition also helps to avoid one-sided intake and potential imbalances. The goal should therefore always be balanced, continuous coverage that can be meaningfully integrated into everyday life and supports individual needs over the long term.

A sensible supplement is therefore characterised above all by a broad combination of micronutrients, a balanced dosage, and the interplay of individual nutrients. Instead of isolated high doses of single vitamins, the focus is on consistent coverage that supports the body daily without placing one-sided demands on it.

This is exactly where modern micronutrient concepts such as LaVita come in: a concentrate made from over 70 types of fruits, vegetables, herbs, and plant-based oils, supplemented with valuable micronutrients. This allows many micronutrients to work together in a natural environment and mutually support each other in their absorption.¹⁰

Many people ask why LaVita is not available at major drugstores like Boots or Superdrug – or on Amazon. Why is that?