Metabolic Health

8 Micronutrients Important for Metabolic Health

Helena Ezzeldin

October 12, 2022

The human body requires micronutrients in trace amounts for normal growth and development. They are one of the major groups of nutrients in the body, including minerals and vitamins. Vitamins are crucial to perform various functions such as energy production, immune function, blood clotting, etc. At the same time, minerals have an essential role in growth and help in fluid balance and several different processes. 

There are different kinds of micronutrients that one should take into their diet. These are water-soluble vitamins, vitamins B and C and fat-soluble vitamins. Unlike water-soluble vitamins, easily soluble in water, fat-soluble vitamins only dissolve in fat. Then there are minerals required in trace amounts: boron, magnesium, copper, iron, molybdenum, calcium, and choline. 

The HealthifyMe Note

A healthy diet filled with essential micronutrients is vital for the proper functioning of organs and the whole system, aiding you to live life to the fullest. However, poor food choices and increased processed food intake increase the risk of deficient micronutrients (vitamins or minerals). Using HeathifyPro 2.0 app will help you to improve your diet-related decisions, concentrating on consuming more metabolism-boosting micronutrients.

Notable Role of Micronutrients in Metabolic Health

Micronutrient deficiencies happen due to a lack of vitamins and minerals in the body. Iron deficiency is one of the common nutrient deficiencies. Zinc helps regulate lipid and glucose metabolism, adequate insulin expression, and strong immunity in a person. Vitamin C, iron, and magnesium are involved in energy-yielding metabolism enzymes. At the same time, iron helps metabolism minerals like calcium in bone metabolism. 

Micronutrients are essential as they are crucial factors in chain reactions which involve the metabolism of proteins, enzymes, and hormones that every part of your body needs. As these micronutrients are central to metabolic health, the best way to get them is through the right dietary choices. Incorporating HealthifyPRO 2.0 with BIOS in your daily life will help you keep track of the proper intake of micronutrients. As a result, it boosts your metabolic health and improves your overall health and wellness.

Micronutrients that Help in Improving Metabolism

Vitamin D

Vitamin D is one of the essential micronutrients that helps in the process of metabolic health. For example, calcium and phosphate metabolism can prevent skeletal disorders by enhancing intestinal absorption. It also helps in neuromuscular function and skeletal mineralisation. 

As per research, vitamin D helps maintain the body’s normal blood levels of calcium and phosphate. They are essential in the body’s related nerve conduction, contraction, and cellular functions. 

An individual may aid weight loss by altering the storage in forming healthy cells and increasing serotonin and testosterone levels. With low levels of thyroid hormone blood, one can experience low metabolism and likely gain weight. Vitamin D deficiency, however, is a potential cause of tiredness and fatigue, which can turn a person’s lifestyle into sedentary. 

A high dosage of vitamin D regulates energy metabolism and increases insulin sensitivity but is associated with high levels of kidney damage. Furthermore, this sunshine vitamin improves gut flora, prevents metabolic syndrome, and restores the good bacteria in the gut. 

As per the study, vitamin D helps maintain a healthy gut and is a powerful treatment for gastrointestinal diseases. However, a high dosage of vitamin D regulates energy metabolism and increases insulin sensitivity but is associated with high levels of kidney damage. 


Magnesium is essential for nucleic acid and protein synthesis. In addition, it is critical in intermediary metabolic health and specific functions in different organs such as neuromuscular and cardiovascular systems.

Nucleic acids are essential in the process of DNA replication, recombination in the turnover of DNA transcription of RNA and DNA, and purine pyrimidine synthesis. In addition, more than 300 enzymes are dependent on magnesium.

In normal adults, experimental magnesium deficiency results in altered cardiovascular function accompanied by symptoms like disturbed cardiac rhythm and electrocardiographic abnormalities. Furthermore, it implies carbohydrate metabolism, insulin resistance, and decreased insulin secretion.

Studies show magnesium plays a role in over 300 metabolic reactions in the body. These reactions will negatively impact essential body processes, including protein synthesis, cellular energy production, and storage. 


Manganese is another essential micronutrient involved in synthesising or activating many enzymes. It also acts in intracellular activities as a cofactor of many enzymes. Research suggests that it also aids in the proper regulation of the metabolism of glucose and lipids in humans. 

Manganese stimulates the activation of various enzymes responsible for metabolic reactions. It includes protein and amino acid digestion and utilisation and the metabolism of cholesterol and carbohydrates. 

Being one of the inevitable elements, it helps produce enzymes responsible for the metabolism of protein and fats. Additionally, it supports the immune system’s blood sugar balance, which is involved in the production of cellular energy production and bone growth. However, both deficiency and overconsumption can adversely affect metabolism, so it is essential to keep this mineral in the right amount in the diet.


Studies show that zinc plays a vital role in the proper functioning of lipid and glucose metabolism-regulation and helps in the mechanism of insulin. In addition, according to several studies, those zinc supplementations can improve blood pressure, glucose, and low-density lipoprotein cholesterol serum level. 

Zinc-mediated energy metabolism regulation could also be helpful for DNA maintenance crypto protection and cancer traceability. Therefore this crucial micronutrient can widely reduce energy metabolism and essentially restore the impaired energetic metabolism of Cellular physiology. 

The zinc deficiency can impair thyroid functioning, resulting in a slower metabolic rate, making it harder to burn fat. Additionally, zinc and iron interact competitively during, for instance, final absorption. Zinc helps grow cells, build proteins, and support a healthy immune system.

Vitamin B

Vitamin B is an essential vitamin among the micronutrients. Its primary function is to induce the metabolic process of carbohydrates, proteins, and fat to fuel the cells with energy. Vitamin B, or Thymine, stimulates the cells to transform carbohydrates into energy by converting the food consumed into sugar and other types of food.

Vitamin B will help the body run smoothly and is directly associated with weight loss because of its ability to boost metabolism. Dietary vitamin B gets generally absorbed through the small intestine. In contrast, the production and absorption of bacterial vitamin B occur mainly through the colon. 

Research also found that vitamin B12 affects fat metabolism where the micronutrient deficiency leads to increased fat accumulation, eventually resulting in obesity. The role of NADPH is essential for the anabolic pathways of fatty acids and cholesterol synthesis. Vitamin B3 assists in glucose, fat, and protein metabolism. Furthermore, vitamin B or pantothenic acid plays a critical role in glucose fat, and protein metabolism. 

Vitamin B6, which goes by another name, Pyridoxine, aids in the breakdown of glycogen and synthesises amino acids. Vitamin B7, or Biotin, assists in amino acid synthesis and metabolism of glucose, fat, and protein. Moreover, Vitamin B9 helps amino acids in DNA and red blood cells.


As per research, the synthesis of selenium occurs primarily by selenoproteins, which are enzymes and proteins. Its primary role is to help synthesise DNA and protect against many adverse factors. The other primary function of selenium includes the generation of thyroid hormone that helps in the metabolism of the thyroid. 

A healthy thyroid level is crucial for an individual’s normal growth and healthy metabolic regulation. The homeostasis body needs selenium to secrete thyroid hormones to provide immunity and promote redox reactions. Further, selenium has potential beneficial support in weight loss. As per the study, selenium increases lean body mass and is an efficient tool for obesity and fat loss.  

Vitamin C

Vitamin C is also responsible for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters. Additionally, this vitamin helps in the normal metabolism of carbohydrates and protein metabolism. Furthermore, as per the study, vitamin C, iron, and magnesium help the energy-yielding process. 

According to recent research, vitamins help in the metabolism of carbohydrates, restoring after the administration of vitamin C. Healthy weight count plays a vital role in metabolism. According to results observed from the recent study, individuals with an adequate amount of vitamin C could lose their body fat more easily than those with a deficiency in this vitamin. 

Vitamin C also serves as an electron donor for living enzymes found in fungi but not humans or other mammals. They are involved in the re-utilisation pathway of pyrimidines in nuclear sites. Vitamin C, in addition to iron and magnesium, can also affect energy-yielding metabolism. Vitamin C activates deoxygenated enzymes involved in the biosynthesis of 9 essential cofactors. They function by transporting essential fatty acids into the mitochondria.

Omega-3 Fatty Acids

Omega 3 fatty acids are present in foods, including fish and other dietary supplements. There are majorly three essential fatty acids that help in building and maintaining a healthy body. They also have a very keen role in providing an energy source and keeping lungs, blood vessels, and the immune system working correctly. 

Good sources include Salmon, cod liver oil, herrings, oysters, sardines, etc. Omega-3 fatty acids also positively affect a weight loss journey by reducing hunger and appetite. In addition, they boost metabolism and burn calories more easily during a workout. 

The primary concern concerning omega-3 fatty acids with metabolism is that it affects the direct metabolism of arachidonic acid. Arachidonic acid is a polyunsaturated fatty acid mainly present in animal fats. Also, it helps the metabolism of leukotrienes and prostaglandins and is a fundamental constituent of the diet. 

It ensures releasing and oxygenating enzymes during injury or irritation, forming inflammatory mediators. As per the study, consumption of omega-3 fatty acids increase the health of an individual and their well-being, physically and mentally.

The HealthifyMe Note

Most of the time, people focus on calorie-counting, overlooking the significance of eating foods with nutritional value, especially micronutrients. One needs to get the right amount of micronutrients for long-term health and dynamic performance. Consuming a diet with vegetables, fruit, whole grains, and seeds will give you these dietary benefits in abundance and aid in maintaining a healthy lifestyle.


Although micronutrients should be present in fewer amounts, they have specific bodily functions. There are various essential micronutrients, including boron, zinc, magnesium, iron, copper, molybdenum, and choline. These micronutrients are vital for the stabilised metabolic process and proper body functioning. Furthermore, consuming them in adequate amounts can help keep diseases at bay and maintain your health in the most optimum condition.

These vitamins and minerals also act as an antioxidant. They can prevent the onset of many chronic problems since they are part of nearly every process in the body. Healthcare professionals might suggest certain micronutrient supplements when the individual suffers from an excessive deficiency. However, it is best to include them as a food in your diet. In a nutshell, it is essential to have micronutrients as a part of a balanced diet because excluding them can lead to several deficiencies.

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