Last week I posted a written piece about the importance of macronutrients and micronutrients. In it, I addressed macronutrients in brief detail, with a quick reference to micronutrients. Today I want to follow up on that piece by addressing micronutrients in brief detail.
Micronutrients are elements that the body needs in smaller amounts to survive and function correctly. Small is a relative term,with exact amounts dependent on the needs of the person. Generally speaking,the “average” person needs under a gram, or 1,000 milligrams, of any given micronutrient on a daily basis. Often an “average” person needs only a few hundred milligrams of any given micronutrient. To put this in better perspective, an “average”person generally needs from 50 to a few hundred grams of the macronutrients protein, fat, and carbohydrate. Clearly, the need for macros versus micros is very different.
Any person needs to understand a few things about micronutrients. The body needs them to function properly, specifically to assist with certain bodily functions such as eyesight or bone formation, not to mention “normal”processes such as energy production, waste removal, and respiratory function. There is a minimal amount that a person should strive for, again largely based on the individual, though universal standards do exist for the “average”person. Along with the minimal amount needed, an upper threshold is in place for many micronutrients. This is the maximum amount safely recommended for any person, average or not. The reason for this upper threshold is the toxicity of various micronutrients. Remember those overdose warning for kids and multivitamins? The upper threshold and toxicity risk is the reason why.
Micronutrients are essentially the vitamins and minerals a person takes. However, understand that other elements such as non-standard minerals and herbal products also function as micronutrients and require caution in use. While these non-standard elements may have benefits, they can have adverse effects as well. For example, some herbal products affect the hormonal balance in the body, which may not be good for certain people. Some herbal products contain caffeine or other stimulants, which may not be good for people sensitive to the same or those individuals suffering from hypertension. Many people believe that over-the-counter (OTC) supplements present no risk since they are not drugs. This is not the truth. Anything that a person ingests may pose a risk and warrants proper research before use.
Many micronutrients are essential to the body. In some cases, a person can get all they need from food. In others, supplementation is required. For example, a person who does not or cannot eat dairy, will likely need to supplement with calcium for bone health, nerve health, and blood clotting. Vitamin A is important for eye health, but also assists in a number of other functions including but not limited to immune system performance, skin health, and bone health. A number of foods contain Vitamin A, such as some dairy products, leafy vegetables, liver, eggs, and some fish. However, it is quite possible that a person does not get enough of these foods in their diet.Combine that with the high recommended daily allowance (RDA) and a deficiency may present itself, though it may go unnoticed to due to its general subtlety. However, a simple OTC multivitamin offers 70 percent of the RDA for Vitamin A, allowing a person to easily get what he or she needs.
The needs of the individual determines how much he or she takes. A larger person ideally needs more than a smaller person. An athletic person generally needs more than a non-athletic person. However, that is not always the case. Many doctors recommend that a woman take an iron supplement due to unique needs of the gender. The same is not true for men. This has nothing to do with size or athleticism. A person with poor eyesight or ongoing eye issues may find themselves directed by a doctor due to consume more Vitamin A. A person with a weak immune system may be advised to take extra Vitamin E and C, due to the support that these elements give to the immune system. Neither of these situations arise from size or athletic ability differences.
Aside from situations similar to the above examples, a physically active person will need more micronutrients, the same as this person needs more calories. Imagine two 150-pound females. Imagine one works 10-hour shifts in an active factory environment, while the other works 9-hour days in front of a desk. All other things being equal, the factory worker will need more calories as well as nutrients. This idea is especially true among athletes or individuals who work out on a regular basis. The need then becomes relative to the training. The harder the training, the greater the need.
Micronutrients are essential to the body. Without certain micros, a person will suffer health ailments, physical performance issues, and mental performance issues. The exact amount a person needs depends on the individual.The RDA proposed by the government is a minimal amount for average people to survive. This amount is not indicative of what it takes a person to be fit and healthy or to achieve optimal performance levels.
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