Why Track Micronutrients?
Most calorie tracking apps focus solely on macros (protein, carbs, fats) and ignore micronutrients (vitamins and minerals). This is a problem because:
- You can hit calorie targets while being nutritionally deficient
- Low energy, poor skin, weak immunity often stem from vitamin/mineral gaps
- Common deficiencies in UK: Vitamin D, iron, B12, magnesium, iodine
- Tracking reveals hidden nutritional weaknesses in your diet
Essential Vitamins to Track
Vitamin D (Sunshine Vitamin)
- Why: Bone health, immune function, mood
- Daily target: 10mcg (UK government recommendation)
- UK issue: 1 in 5 adults deficient (lack of sunlight Oct-March)
- Sources: Fatty fish, fortified cereals, egg yolks, supplements
Vitamin B12 (Energy Vitamin)
- Why: Red blood cell formation, nerve function, energy
- Daily target: 1.5mcg
- Risk groups: Vegans, vegetarians, over-50s
- Sources: Meat, fish, dairy, fortified plant milks
Vitamin C (Immune Support)
- Why: Immune function, skin health, iron absorption
- Daily target: 40mg
- Sources: Oranges, peppers, strawberries, broccoli
Vitamin A (Vision & Skin)
- Why: Eye health, immune function, skin
- Daily target: 700mcg (women), 900mcg (men)
- Sources: Carrots, sweet potato, spinach, eggs
Essential Minerals to Track
Iron (Energy & Blood)
- Why: Oxygen transport, prevents anaemia and fatigue
- Daily target: 8.7mg (men), 14.8mg (women)
- Risk groups: Women with heavy periods, vegetarians
- Sources: Red meat, spinach, lentils, fortified cereals
If you're eating plant-based, iron needs a bit more thought — but it's absolutely achievable. See our full guide on getting enough iron on a plant-based diet for the best UK sources and absorption tips.
Calcium (Bones & Teeth)
- Why: Bone strength, muscle function
- Daily target: 700mg
- Sources: Dairy, fortified plant milk, tinned fish, tofu
Magnesium (Muscle & Sleep)
- Why: Muscle function, sleep, energy production
- Daily target: 300mg (women), 270mg (men)
- Sources: Nuts, seeds, whole grains, dark chocolate
Zinc (Immune Function)
- Why: Immune system, wound healing, skin health
- Daily target: 9.5mg (men), 7mg (women)
- Sources: Meat, shellfish, dairy, nuts
💡 Focus on These First
Start by tracking: Vitamin D, B12, Iron, Calcium, Magnesium. These are the most commonly deficient in UK diets and have the biggest impact on energy, mood, and health.
How to Track Micronutrients Effectively
1. Use a Micronutrient-Tracking App
Most apps (MyFitnessPal, Lose It!) don't track vitamins. You need specialized apps:
- NutraSafe: Tracks ~25 vitamins/minerals, UK database, barcode scanning
- Cronometer: Tracks 82 micronutrients, extremely detailed
- Nutrients: Simple vitamin/mineral tracker
2. Log Food with Barcode Scanning
Scanning is faster and more accurate than typing. Scan every meal to get precise micronutrient totals.
3. Check Daily Value Percentages
Apps show "% Daily Value" for each nutrient. Aim for 100% of essential vitamins/minerals daily.
4. Identify Nutrient Gaps
Review weekly summaries to see consistent deficiencies. If you're hitting 30% vitamin D daily, you need supplements or diet changes.
5. Adjust Your Diet Strategically
Low iron? Add spinach or red meat. Low B12? Eat more fish or take supplements. Data guides smart changes.
Common UK Nutrient Deficiencies
- Vitamin D: 20% of UK adults (supplement Oct-March recommended by NHS)
- Iron: 25% of women aged 19-64 (heavy periods deplete iron)
- Calcium: 10% of adults (especially dairy-free diets)
- Iodine: Common in pregnant women (needed for thyroid)
- B12: 6% of adults, higher in vegans/vegetarians
Should You Take Supplements?
Only if tracking reveals consistent deficiencies or you're in a high-risk group. NHS recommendations:
- Vitamin D: 10mcg daily supplement Oct-March (everyone)
- Folic acid: 400mcg daily if planning pregnancy
- Vitamin B12: Consider if vegan or over 50
Get blood tests (NHS GP) before taking high-dose supplements. You can overdose on fat-soluble vitamins (A, D, E, K).
Real Example: Tracking Reveals Gaps
Before tracking: Sarah ate 1,600 calories daily, hit protein targets, felt constantly tired.
After 1 week tracking micronutrients: Discovered she was getting only 25% of vitamin D, 40% of iron, and 60% of magnesium.
Fix: Added fortified cereal (B12, iron), salmon twice weekly (vitamin D), and Brazil nuts (magnesium). Energy levels improved within 2 weeks.
Track Vitamins with NutraSafe
Track ~25 vitamins and minerals alongside calories. Barcode scan UK products for instant micronutrient data. See daily value percentages. Find nutritional gaps.
Download NutraSafe (Free)