As you can see, there is a huge amount of information here. We have broken down the key information surrounding each vitamin and mineral, and we have extrapolated on this where it may be either relevant, important or interesting, but at the same time it is very possible to look back over all of this information, all of the recommended intakes, and wonder where on earth you are supposed to start.
We hope we have given you the impression that every one of these micronutrients is important, and have shown you how a deficiency, or even a sub-optimal intake for any of them can be hugely problematic, harmful or potentially fatal, but at the same time we want to confer one more piece of key knowledge: it is not necessary to track all of this.
While tracking your macronutrient and/or calorie intake can be a very valid means of ensuring your food intake is ‘on point’, there is almost no realistic way to ensure you get all of the micronutrients you need every day by tracking. The amount of information you would have to check and retain is enormous, and more than that, it isn’t always even necessary.
The fat-soluble vitamins can be stored for use later, as can many of the minerals which may be stored in bone or other tissues. This doesn’t mean that it’s ok to only eat them occasionally, but at the same time you don’t need to consume them all every day without fail. On top of that, nutrient deficiencies don’t happen overnight – you aren’t that delicate. If you spend a week on holiday eating junk food you will not come home with scurvy or osteoporosis.
With that being said, it is important to ensure that in general, on average, you are indeed getting all of the micronutrients you need to be in top health. Adhering to the UK recommended guidelines is what we advise, with a potentially higher intake for vitamin D and maybe a larger intake of magnesium if you are in an exercising population.