Micronutrients vs. Macronutrients: What's the Difference and Why it Matters
When it comes to nourishing your body, all nutrients aren’t created equal. They fall into two key categories: macronutrients and micronutrients. And while your body needs them in different amounts, both are absolutely essential for your health, hormones, and energy.
The LunHer Take
Micronutrients and macronutrients are vitally important for your health.
You need more macronutrients than micronutrients, but both categories serve important functions.
Your body can’t produce most vitamins and minerals on its own, so you need to get them through food or supplements.
Macronutrients
Macronutrients are the nutrients your body needs in large amounts to function and fuel itself daily. There are three main types of macronutrients:
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Carbohydrates - broken down into sugar to provide and store energy
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Proteins - digested into amino acids which help build and repair tissues, regulate hormones, and more
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Fats - protects your organs, helps transport vitamins throughout the body, and stores energy
Your body needs all three of these to perform particular functions, and they all provide fuel for energizing the body. These nutrients are “essential,” which means that your body either doesn’t make enough of them or can’t make them at all. Therefore, you need to get them from outside sources.
Sources of Macronutrients
Here are some foods you can add to your diet to ensure that you’re getting enough macronutrients:
Sources of protein:
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Chicken and turkey
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Eggs
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Red meat
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Seafood
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Soy products
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Dairy products
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Beans and legumes
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Nuts and seeds
Sources of carbs:
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Whole grains
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Fruits
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Vegetables
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Beans and legumes
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Dairy products
Sources of fat:
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Extra virgin olive oil
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Coconut
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Avocados
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Fatty fish
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Nuts and seeds
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Dairy products
Micronutrients
Micronutrients are vitamins and minerals that your body needs in smaller amounts but they still play a huge role in everything from brain health to immunity to hormones. When you hear the term “micronutrients,” you can think of vitamins and minerals – the sorts of nutrients you might take in supplemental form or get through food. For the most part – there are some exceptions – vitamins and minerals are what’s called “essential nutrients,” which means your body doesn’t produce them on its own and must obtain them through outside sources. That’s why it’s so important to have a balanced diet with a broad intake of vitamins and minerals. You can ask a medical professional about your vitamin and mineral levels and see any modifications, including possible supplementation, you should make.
Examples of common micronutrients
Micronutrients can be broken down into distinct categories: vitamins, macrominerals, and trace minerals. Micronutrient vitamins include fat-soluble vitamins, including vitamins A, D, E, and K. They also include the vitamin B complex family.
Examples of macrominerals:
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Magnesium
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Potassium
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Sulfur
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Sodium
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Chloride
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Phosphorous
Examples of trace minerals:
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Zinc
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Copper
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Iron
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Calcium
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Manganese
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Iodine
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Selenium
How to Make Sure You’re Absorbing Nutrients
If you’re concerned that you’re not absorbing nutrients, you should consult a medical professional. Your doctor might consider a lab testing of blood or stool. If your digestion is off, your nutrient absorption might be too. Gut health and nutrient intake go hand in hand. You can check out the Bristol Stool Chart, which can help you identify potential issues with your bowel movements.
The Bottom Line
Micronutrients and macronutrients are both vitally important for your health. You need both, consistently, for optimal health, energy, and hormone balance. You don’t have to micromanage your diet or memorize a textbook’s worth of nutrition facts. Just tune in, eat intuitively, and supplement when your body needs extra support.
