Micronutrient Facts

Overview

Micronutrients, also called vitamins and minerals, are critical for our health. Except for vitamin D, micronutrients are not produced in the body. People must get most vitamins and minerals from the food they eat1 and can obtain them by eating a variety of healthy foods. Some people might also need to take supplements to get the recommended amounts of micronutrients.

We only need small amounts of micronutrients. However, getting the recommended amount is important for health. Micronutrient deficiencies can have serious consequences. This page provides information about six important micronutrients and their roles in healthy development and disease prevention.

Iron

Iron has many functions. It helps produce muscle cells and red blood cells that carry oxygen through the body. Iron also supports brain development.2

Iron can be found in:2

• Meat, seafood, and poultry
• Cereals and whole wheat breads fortified with iron
• Dark green vegetables, such as spinach and broccoli
• White beans, lentils, kidney beans, and peas
• Nuts and some dried fruits, such as raisins

When people don't get enough iron, they can develop a deficiency. Iron deficiency is a leading cause of anemia, a condition when not enough red blood cells are available to deliver oxygen to the body. Iron deficiency anemia can cause tiredness and shortness of breath and affects people's ability to think.

In the United States, iron deficiency (inflammation adjusted ferritin <15 μg/L) affects 24.0% of females 12–49 years of age and 24.3% of children age 12–23 months.3

Iron is especially important for pregnant women and children.2 During pregnancy, iron helps the baby's brain develop. Iron deficiency anemia during pregnancy increases the risk of death for the mother and baby. Additionally, iron deficiency anemia during pregnancy increases the risk of poor growth, premature birth, or low birth weight for the baby.

For children, iron supports their ability to grow, pay attention, and learn. Preventing iron deficiency helps improve children's learning ability.

Depending on what babies are fed (only breast milk, only formula, or a mix of breast milk and formula), they may need iron supplements.

Iron fact sheet in English and Spanish.

Vitamin A

Vitamin A helps protect your eyesight and is important for keeping your immune system strong. Vitamin A also supports cell growth and is essential for forming and maintaining many organs such as the heart, lungs, and eyes.4

Vitamin A can be found in many foods, including:4

• Green leafy vegetables and other green, orange, and yellow vegetables such as spinach, sweet potatoes, carrots, broccoli, and winter squash
• Fruits, including cantaloupe, mangos, and apricots
• Some fish, such as herring and salmon
• Milk and cheese
• Cereals fortified with vitamin A
• Eggs

In the United States, vitamin A deficiency is rare. However, vitamin A deficiency is still common in many developing countries. Globally, vitamin A deficiency affects an estimated 190 million preschool-age children.5

Children who don't get enough vitamin A are at a higher risk of becoming blind and dying from infections such as measles and diarrhea.5 In countries where vitamin A deficiency is common, giving supplements to children ages 6 months up to 5 years old can help reduce deaths from causes related to this deficiency.5

Vitamin A fact sheet in English and Spanish.

Vitamin D

Vitamin D helps the body’s bones and immune system stay strong.6 Vitamin D helps the body absorb calcium, which is essential for building strong bones and protecting older adults from osteoporosis.6

Vitamin D helps the immune system resist bacteria and viruses.6 Vitamin D is also necessary for muscle and nerve functions.6

Our bodies make vitamin D from sunlight, but this depends on where someone lives, their skin color, exposure to air pollution, and other factors. (6) Also, limiting sunlight exposure is important to prevent skin cancer.

Some foods with vitamin D include:6

• Some fish, such as salmon or tuna
• Eggs
• Foods fortified with vitamin D, such as:
  • Cow's milk
  • Yogurt
  • Cereals
  • Some 100% juices

Vitamin D deficiency occurs when someone does not have enough vitamin D in their body. This can lead to issues with bones and muscles, including rickets in children and osteomalacia in adults.6

Babies need vitamin D beginning shortly after birth.

• Children younger than 12 months need 400 international units (IU) of vitamin D each day.
• Children 12 to 24 months need 600 IU of vitamin D each day.

Vitamin D fact sheet in English and Spanish.

Iodine

The body needs iodine to function properly. The body needs iodine to make thyroid hormones, which control the body's metabolism and many other important functions.

Foods that contain iodine include:

• Salt labeled as "iodized"
• Seafood such as cod, tuna, seaweed, and shrimp
• Some dairy products, such as milk, yogurt, and cheese
• Eggs

Iodine is especially important for babies and women who are pregnant or breastfeeding. It plays a key role in babies' growth and neurological (brain) development.7

Guidelines recommend that pregnant or breastfeeding women take a multivitamin or prenatal supplement with 150 micrograms (µg) of iodine every day. Infants usually get enough iodine from breast milk unless the mother's diet does not contain enough iodine.

Iodine fact sheet in English and Spanish.

Folate

Folate is a B vitamin that helps the body make new cells.8 You can find folate in many foods, including:8

• Dark-green vegetables
• Nuts
• Beans
• Peas
• Lentils
• Citrus fruits

Folic acid is a form of folate that is found in fortified foods and vitamins. Foods fortified with folic acid include some flours, breads, pastas, rice, and cereals.8

Folate is especially important for women before and during pregnancy.

CDC recommends all women capable of becoming pregnant get 400 micrograms (mcg) of folic acid daily. This is important because folate is essential in the earliest days of fetal growth for healthy development of the brain and spine.9

Getting enough folate before getting pregnant can reduce the risk of neural tube defects such as spina bifida and anencephaly.9

Folate fact sheet in English and Spanish.

Zinc

Zinc is a mineral that plays an important role in cell metabolism, keeping the immune system strong, helping wounds heal, and supporting the sense of taste.10

Zinc is also needed for healthy pregnancies.10 Women who are pregnant or breastfeeding may need more zinc to support their growing baby and to make breast milk.

Foods that contain zinc include:10

• Oysters, which have a very high amount of zinc
• Meat, fish, and poultry
• Seafood such as crab and lobsters
• Cereals fortified with zinc
• Beans, nuts, and whole grains
• Eggs
• Dairy products

Children and babies need zinc to grow and develop.10 When children start eating solid foods (about 6 months old), it is important to give them foods with zinc.

Zinc fact sheet in English and Spanish.

Resources

• About Nutrition
• About Micronutrients
• Nutrition in Daily Life
• Why Micronutrients Matter
• Breastfeeding: Diet, Vitamins, and Minerals
• Vitamins and Minerals for Infants and Toddlers
• Dietary Supplements: What You Need to Know