Listening to your body with micronutrition

You've already been round the loop: lighter plates, a few more steps, less snacking in front of the evening box set. And the scales still won't budge. Before you conclude your body is digging its heels in, there's an avenue we rarely look at — what it receives in tiny amounts: micronutrients. No shortcuts here, just another way to read what your body is asking for.

Two families, two roles

What you put on your plate is first of all macronutrients: protein, carbohydrates, fats. They provide calories, so energy. Alongside them, more discreet, are micronutrients — vitamins (A, C, D, E, K, B group), minerals and trace elements (iron, magnesium, zinc, calcium, iodine, selenium), plus certain essential fatty acids and polyphenols.

Two plates compared: sources of macronutrients on one side, foods rich in vitamins and minerals on the other — Energy on one side, the minute workings on the other

They provide no calories, but without them, the energy you take in is poorly used. They play a part in hormones, immunity, cell building and recovery.

What we know, what we don't yet know: an established deficiency has documented consequences — anaemia and fatigue when iron or vitamin B12 are lacking, weakened defences, widespread pain with vitamin D deficiency. On the other hand, nothing proves that an 'optimised' intake would melt belly fat. Current data suggest that no food supplement on its own causes weight loss.

Is your plate enough?

You often read that microwaves or tinned food strip food of its vitamins. The reality is more nuanced. What mainly damages fragile vitamins — vitamin C, folate — is long cooking and overly long storage. Frozen vegetables, for their part, are often frozen just after harvest: they keep most of their nutrients, sometimes better than a vegetable forgotten for a week in the fridge drawer.

Young mixed-race woman preparing a bowl of varied vegetables in a bright kitchen — Variety matters more than banning frozen veg

The real variable is variety. UK Eatwell advice has not changed: five portions of fruit and veg a day, including one raw; pulses twice a week; fish twice a week, including one oily; and as few ultra-processed foods as possible. When these basics are in place, a supplement is rarely necessary.

Testing: beware of promises

A real deficiency test involves a blood test prescribed by a GP: ferritin and full blood count, vitamin D, B12, sometimes thyroid or blood glucose. It is neither a self-diagnosis nor a service you buy in a clinic.

Young woman writing down her questions by a window before a medical appointment — A professional opinion beats a bought online test

'Micronutrient tests' sold as questionnaires or hair analysis have, to date, no scientific validation for identifying a deficiency. They give the impression of being tailored, but they replace neither a validated examination nor the advice of a professional.

Some situations do deserve follow-up: heavy periods, pregnancy, a poorly balanced vegetarian or vegan diet, repeated restrictive diets. These are well-identified risk factors for deficiency, and this is where prevention has the most value.

In practice, remember this: if fatigue sets in for no reason, if your hair, nails or cycle change, talk to your GP before buying a single bottle.

Food supplements are not harmless. Excessive intake is a known risk, particularly for fat-soluble vitamins (A, D, E, K) and certain minerals such as selenium or iron, which build up in the body. There can also be possible interactions with medicines. If you are on medication, pregnant or trying to conceive, talk to your GP or pharmacist before making any purchase.

Budget: what it really costs

NHS GP appointment: free at the point of use. If you see a private GP, expect to pay around £50–£120. It is the least expensive starting point.
Dietitian appointment: free on the NHS if you are referred by your GP; private sessions usually cost between £50 and £100, are rarely covered, and may be partly covered by some private health insurance.
Blood test: free on the NHS when prescribed by a GP.
Food supplement (pharmacy, health food shop, supermarket, online): £8–£30 for a month, depending on the form — drops, capsules, tablets — the brand and the pack size. Online prices are often lower, but traceability of the supply chain varies.

For choosing, a few practical markers. Organic certification, such as the Soil Association label, guarantees at least 95% organic agricultural ingredients and excludes GMOs and synthetic pesticides: this is useful for the environment, but says nothing about the product's effect on your health. A glass container, a formula without unnecessary excipients, UK or EU manufacture and a refillable format are criteria that are easier to verify than marketing promises. And if only a conventional product matches your actual need, that's not a failure: better a suitable supplement, supervised by a professional, than a 'green' product chosen at random.

None of this requires perfection. Start by observing your energy, sleep and appetite. If something feels off, a blood test and a conversation with a professional will teach you more than ten articles — this one included. And if all is well, a varied plate will remain your best ally.