We talk a lot about food. Calories. Protein. Carbs. Fats. The big, loud parts of nutrition. But micronutrients, vitamins and minerals, are the quiet workers. No one brags about their zinc intake at dinner. And yet, they’re the reason your body works at all. Micronutrients are involved in almost everything you do without thinking. Breathing. Thinking. Healing. Sleeping. They help your nerves fire, your hormones signal, your immune system responds. Without enough iron, oxygen doesn’t move well through your blood. Without magnesium, muscles and nerves start misfiring. Without vitamin D, bones weaken and moods can slide. These aren’t rare edge cases. They’re basic systems quietly depending on small nutrients every single day.Over half the world’s population has inadequate intake of multiple micronutrients like iodine, vitamin E, calcium, iron, riboflavin, folate, and vitamins C and B6 as per a study published in Lancet. Among preschool children, 56% and non-pregnant women of reproductive age, 69% have at least one deficiency in core micronutrients such as vitamin A, iron, and zinc.A 2021 systematic review and meta-analysis estimated national pooled prevalence as 61% for vitamin D deficiency, 54% for iron, 53% for vitamin B12, 37% for folic acid, 19% for vitamin A, and 17% for iodine, with high heterogeneity across studies. Over 80% of Indians suffer from micronutrient deficiencies, nearly half of the global total, driven by poor diets and anemia.
So why do we ignore them?
Part of it is how food is marketed. We’re taught to count macros, not nutrients. Protein is easy to sell. “High protein” fits on a label. Vitamins don’t. They’re invisible, boring, and hard to measure without blood work. And most of us assume we’re “probably fine” because we eat enough food. But enough food isn’t the same as enough nutrition. You can hit your calorie target and still be running on empty.Modern diets don’t help either. Processed foods are designed to be filling and addictive, not nourishing. Add in depleted soils, rushed meals, and stress that burns through nutrients faster, and deficiencies stop being surprising. They become normal. We just don’t call them that. We call them fatigue. Brain fog. Low mood. Bad sleep. Getting sick all the time.TOI Health spoke to Ms. Kalpana Gupta, Clinical Nutritionist, Max Smart Super Speciality Hospital, Saket on why “healthy” diets often miss micronutrients and what are the risks.
Many people eat “healthy” meals, yet still develop nutrient deficiencies. Why does that happen?
There are several reasons: Following unhealthy practices like skipping meals for weight reductionPoor absorption of minerals due to gut issues, or age-related decline in absorption, not reading food labels, increased requirements by the body like in pregnancy, lactation, cancer and smoking or high consumption of alcohol.
Which micronutrients are most commonly lacking in adults today, even among those who think they eat well?
Iron, calcium, Vitamin D, and B12 are the common micronutrients adults are missing out on these days.
Can you explain some subtle signs or symptoms that might indicate someone is low on key vitamins or minerals?
Tingling in hands and feet due to low vit B12Shortness of breath on light activity due to low IronDizziness due to low ironFatigue, feeling of low energy due to low vit DPoor concentration due to low Vit b12Leg cramps due to low calcium
Are certain groups of people more at risk for hidden deficiencies, like vegans, busy professionals, or older adults?
Pregnancy and lactating womenVegetarian or vegan individualsProfessionals who are skipping meals due to lack of timeGirls who want to lose weight and following unhealthy practisesPeople with gut malabsorption
How reliable are multivitamins? Can they really fill the gaps, or is food always better?
Multivitamins are good but only they fill the gaps, they are not good as food. Food is a 100 times better option when compared with multivitamins, we prescribe supplements only when there is increased demands by the body or when one cannot consume due to some constraints like in head and neck surgeries or bariatric surgery.
Are there risks to taking supplements without testing first? Can too much of a vitamin or mineral be harmful? How often should someone get tested for micronutrient levels, and what are the key tests you recommend
Testing for vitamin and mineral levels can be done on an annual basis for most healthy adults unless they have symptoms that would require earlier testing; however, the recommended tests that would need to be conducted each year typically include Vitamin D, Vitamin B12, Iron studies, Folate, Calcium, Magnesium, and Zinc (if needed). Those individuals who have chronic illnesses or restricted diets may require more frequent testing under the care of a doctor.Medical experts consulted This article includes expert inputs shared with TOI Health by: Ms. Kalpana Gupta, Clinical Nutritionist, Max Smart Super Speciality Hospital, SaketInputs were used to explain why micronutrient deficiency is so common these days and what are the symptoms.
