Expand Your Nutrient Knowledge and Learn What’s Essential
Nutrient Knowledge
Macro vs Micro
Nutrients can be divided into two categories: macronutrients and micronutrients. To function properly, our bodies need large amounts of macronutrients and small, and in some cases trace, amounts of micronutrients.
Fun fact: Water is also often classified as a macronutrient. Staying hydrated, by drinking plenty of water, is one of the best things you can do for your overall health.
How much water should you drink per day? A general rule of thumb is to drink half of your body weight in ounces of water a day.* For example, if you weigh 160 pounds, aim for 80 ounces of water per day. That would equate to 10 cups of water a day.
*Individual water needs may vary based on your overall health, activity level, environment, such as hot or humid weather, and if you are pregnant or breast-feeding.
Micro management
Taking a closer look at micronutrients
Micronutrients, such as vitamins and minerals, are an essential part of nearly every process in the body.
Vitamins are made by plants and animals and can be fat or water soluble
Fat soluble vitamins dissolve in fat and may accumulate in the body
Water soluble vitamins are not stored; unused amounts are eliminated in the urine
Minerals are present in soil and water and absorbed by plants and consumed by animals; they are absorbed by the body without being broken down
Essential vitamins and minerals
Each micronutrient has a specific role in the body; many micronutrients have multiple functions and work synergistically
Having too much or too little of a particular micronutrient may increase the risk of developing certain health conditions
Whole foods offer a complexity of nutrients. Most people are able to get the necessary amounts of vitamins and minerals by eating a consistent diet of nutrient-dense foods
The micronutrient content of each food is different, so it’s best to eat a wide variety of foods to get as many nutrients as possible
If you have micronutrient deficiencies, supplements may help you to meet your dietary needs
Always check with your healthcare provider before taking supplements, especially if you are taking any type of medication. Some supplements can interact with medications, other supplements, and certain foods
Supplement needs may vary based on factors such as gender, age, medical history, genetics, level of physical activity, and diet
Look for products that are food-based and tested by a third-party, not associated with the manufacturer, such as U.S. Pharmacopeia and ConsumerLab
Supplements that may support overall health
A multivitamin taken to support a nutrient-dense diet may help ensure dietary needs are met
Omega-3 fatty acids are associated with brain and heart health
Magnesium is required for hundreds of reactions in the body
Vitamin D is necessary for many body functions including structural and immune health
Probiotics are important for maintaining gut health
Curcumin is a potent natural anti-inflammatory extracted from turmeric, a root vegetable
Questions to ask your healthcare provider
Should I have my micronutrient levels tested?
Do I have any nutritional deficiencies?
If so, what foods should I be eating more of?
Are there any supplements that I should be taking?
If so, what is the right amount?
Is there an upper limit I should not exceed?
Are there any known side effects or interactions with medicines, foods, or other supplements?
Are there any supplements that should be stopped before lab work or surgery?
When should I retest my micronutrient levels?
How can Artcraft Health help?
Artcraft Health can help you to optimize your efforts to provide wellness or healthcare education to consumers, patients, and/or healthcare professionals. Our experienced team can help you to create content and design solutions such as infographics, video brochures, websites, animations, apps, text back programs and more.
References
Vitamins and minerals. National Center for Complementary and Integrative Health. www.nccih.nih.gov/health/vitamins-and-minerals. Accessed May 23, 2023.
Micronutrients: dietary intake vs supplement use. https://pubmed.ncbi.nlm.nih.gov/1631367/. Accessed May 23, 2023.
Talking to healthcare professionals about dietary supplements. www.fda.gov/media/158338/download. Accessed May 25, 2023.
Written by Linda Lipp, Senior Medical Writer
Linda Lipp is a senior medical writer at Artcraft Health. She is also a Certified Holistic Health Coach with the Institute of Integrative Nutrition. Linda has helped craft content for a variety of clients in the pharmaceutical, clinical trial, medical device, and patient education industries. She is passionate about science, education, wellness, nutrition, and the great outdoors.