The Role of Micronutrients in Maintaining Energy and Focus
Verified By
KIMS-SUNSHINE
Specialist,
26 October, 2025
We all need food that has enough amounts of micronutrients and macronutrients to stay healthy and disease free. Micronutrients include the vitamins and minerals needed for proper body functioning while macronutrients that we need include proteins, fats and carbohydrates. Not eating food that has enough of these nutrients can cause deficiencies. Scientists refer to the phenomenon of hidden hunger- where someone seems healthy from outside, but is actually deficient in important micronutrients. Micronutrients fulfil a variety of needs and functions in the body and deficiencies can affect metabolism, energy and focus greatly. Indians in particular are deficient in Vitamins D, B12, A and iron – which can be attributed to a host of reasons, which is why fortification of foods, supplements and patient education is very important.
Importance Of Vitamins And Minerals For Energy
You need enough micronutrients everyday, even if the amounts seem very minimal. There are over 30 minerals and vitamins that your body needs to function properly, on a daily basis Vitamins are needed for good immunity and immune function, blood clotting, energy production and metabolism, for good wound healing and for normal growth and development- especially in children. Minerals on the other hand are needed to make strong bones and teeth, enough blood, to make hormones and enzymes, to help ensure that there is proper muscular and neural control and to regulate various body functions- like blood pressure, fluid balance, immune support, along with energy production and even oxygen transport, respectively.
Micronutrients That Improve Focus And Brain Function
The B group of vitamins are super essential for good brain function. This is because they help in systematic energy production and metabolism – and the brain is a very metabolically active organ, with cells like neurons and glia needing lots of resources to work with. Vitamin D has neuroprotective effects and can reduce inflammation. Minerals that are necessary for brain function and improved focus include- magnesium, zinc and iodine- as they help in neural development and cell transport within the brain. Fatty acids, choline and lutein are essential for neurons to stay structurally intact. All of these in turn help improve brain function by reducing inflammation and stress in the brain.
Deficiency Symptoms Of Key Micronutrients
Some symptoms of micronutrient deficiencies include feeling tired always, poor immunity, excessive hairfall and brittle nails, wounds that heal very slowly and having issues with vision or mood. You may not do well in school or work as your attention span may be poor, you may be more forgetful than before or may feel low or depressed or even anxious most of the time. Some people also complain of mouth ulcers (Vitamin B and C deficiency), nerve issues, dry eyes, night blindness etc.
Conclusion
Maintaining optimal micronutrient balance is very important as these seemingly minute quantities actually fulfil big goals in the body. Supplements are being marketed aggressively and most of us assume that popping some of them on a daily basis can help with any deficiencies we may be having. While it may be true in some cases, most doctors still think that instead of relying on supplements alone, it is a good idea to prioritise healthy eating habits, with a focus on eating a variety of items. Though deficiencies may seem minor and symptoms may mimic that of stressful, long work days, it is important to understand when your symptoms may be just normal tiredness versus one that is caused by some other underlying condition. Talk to your doctor, get a blood test done and check your micronutrient levels, so that you can begin to plan your meals better, from now on.
