Micronutrient Calculator

Vitamins are essential organic compounds that your body needs in small amounts for proper function. They are divided into two types:

Water-Soluble Vitamins

• Vitamin C - Supports immune function, wound healing, and acts as an antioxidant
• B Vitamins - Aid in energy metabolism, nervous system function, and red blood cell formation

Fat-Soluble Vitamins

• Vitamin A - Supports vision, immune function, and cell growth
• Vitamin D - Helps calcium absorption and bone health
• Vitamin E - Acts as an antioxidant protecting cells from damage
• Vitamin K - Essential for blood clotting and bone health

Deficiency in vitamins can lead to various health issues, from fatigue and poor immune function to more serious conditions like night blindness or anemia.

Minerals are inorganic elements found in soil and water that are absorbed by plants or consumed by animals. Your body needs minerals for various functions:

Major Minerals (needed in larger amounts)

• Calcium - Essential for bone health, muscle function, and nerve transmission
• Magnesium - Involved in hundreds of enzyme reactions, muscle and nerve function
• Phosphorus - Component of bones, teeth, DNA, and cell membranes
• Potassium - Regulates fluid balance, muscle contractions, and nerve signals
• Sodium - Controls fluid balance and is needed for nerve and muscle function

Trace Minerals (needed in smaller amounts)

• Iron - Critical for oxygen transport in the blood
• Zinc - Supports immune function, wound healing, and DNA synthesis
• Copper - Helps form red blood cells and supports nerve health
• Selenium - Works as an antioxidant protecting cells from damage
• Iodine - Essential for thyroid hormone production

Mineral deficiencies can cause problems ranging from fatigue and muscle cramps to more severe issues like anemia or bone deformities.

Best Food Sources for Key Vitamins

Vitamin	Top Food Sources
Vitamin A	Sweet potatoes, carrots, spinach, liver, dairy products
Vitamin C	Citrus fruits, bell peppers, strawberries, broccoli, kiwi
Vitamin D	Fatty fish, egg yolks, fortified dairy products (sunlight exposure helps your body produce vitamin D)
Vitamin E	Nuts, seeds, vegetable oils, spinach, broccoli
B Vitamins	Whole grains, meat, eggs, dairy, leafy greens, legumes

Best Food Sources for Key Minerals

Mineral	Top Food Sources
Calcium	Dairy products, fortified plant milks, leafy greens, canned fish with bones
Iron	Red meat, poultry, seafood, beans, leafy greens (Vitamin C helps iron absorption)
Magnesium	Nuts, seeds, whole grains, legumes, leafy greens
Zinc	Oysters, red meat, poultry, beans, nuts, dairy products
Potassium	Bananas, potatoes, beans, leafy greens, yogurt, avocados

Micronutrient deficiencies often develop gradually and can manifest as various symptoms. Here are common signs that might indicate specific deficiencies:

Vitamin Deficiency Signs

• Vitamin A: Night blindness, dry skin, frequent infections
• Vitamin B12: Fatigue, weakness, anemia, numbness and tingling in hands and feet
• Vitamin C: Easy bruising, slow wound healing, bleeding gums
• Vitamin D: Bone pain, muscle weakness, increased fracture risk
• Folate: Fatigue, gray hair, mouth sores, poor growth

Mineral Deficiency Signs

• Iron: Fatigue, weakness, pale skin, shortness of breath
• Calcium: Muscle cramps, numbness, abnormal heart rhythms
• Magnesium: Muscle twitches, cramps, irregular heartbeat, fatigue
• Zinc: Hair loss, diarrhea, impaired wound healing, reduced taste
• Iodine: Enlarged thyroid gland (goiter), weight gain, fatigue