Micronutrients are vitamins and minerals that are needed by the body in small amounts. They are essential to include in your diet to maintain good health. Micronutrients are different to macronutrients – fat, carbohydrates, and protein, which make up a larger proportion of our diets.
You need to ensure that you are eating a balanced diet to include as many different micronutrients as possible. Below we have focused on three micronutrients which can support heart and brain health.
Calcium
Calcium is widely known to be important for healthy strong bones and teeth. It also plays a role in heart health. Studies have shown than calcium helps our blood vessels to contract and relax, which helps to maintain good blood circulation throughout the body. It helps our muscles, including our heart, contract which keeps our heart beating. Calcium is also involved in healthy nerve impulse transmission.
Folate (Vitamin B9)
Folate plays a vital role in the normal functioning of the brain and rest of the nervous system, at all stages of life. It contributes to the synthesis of neurotransmitters, which allow nerves to communicate with each other, and maintains the myelin sheath which surrounds nerves. The myelin sheath is made up of protein and fatty substances; it insulates nerves to allow electrical impulses to travel quickly along nerves.
Women who are trying to get pregnant and during the first 12 months of pregnancy are recommended to take 400µg folic acid (the synthetic form of folate) to help normal development of the baby’s brain and spinal cord, and help prevent neural tube defects.
Iodine
This micronutrient is essential to produce thyroid hormones by the thyroid gland. These hormones have a range of functions in the body, including healthy brain development. It is particularly important during pregnancy, infancy, and childhood, when there is rapid development of the brain.
Daily recommended intakes
So how much should you be eating of each micronutrient? Below are the recommended daily intakes of each of the micronutrients discussed.
Should I take supplements?
Supplements of either one single micronutrient, or multiple micronutrients are readily available in pharmacies, supermarkets, and health food shops. However, if you eat a healthy, balanced diet you should not need to take supplements, unless directed by your health professional.
Exceptions to this are:
- Folic acid (a form of folate) supplements for women who are trying to get pregnant or during the first 12 weeks of pregnancy.
- Vitamin D tablets between October and March (in the UK) containing no more than 10µg.
Sources
British Nutrition Foundation (2024) Vitamin and Minerals
Calderón-Ospina CA, Nava-Mesa MO. B (2020) Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther
Gröber U (2020) Brain nutrients: Cerebral metabolism and micronutrients
Narayanam H, Chinni SV, Samuggam S. (2021) The Impact of Micronutrients-Calcium, Vitamin D, Selenium, Zinc in Cardiovascular Health: A Mini Review. Front Physiol.
NHS (2024) Vitamins and Minerals
NIH (2024) Calcium: Fact Sheet for health Professionals
