Micronutrition in practice: principle, benefits & key nutrients

What is micronutrition?

Initiated in 1992 by Dr Christian Leclerc, micronutrition is the branch of nutrition that focuses on our daily intake of micronutrients, nutrients needed by the body in small quantities.

These include vitamins, minerals, trace elements and essential fatty acids, but also polyphenols and even probiotics.

Unlike macronutrients – proteins, carbohydrates and fats – on which nutritionists focus, micronutrients do not provide energy in the form of calories.

But by acting as cofactors in numerous metabolic reactions, they play a fundamental role in the assimilation, transformation and use of these macronutrients (1).

As advocates of an individualised approach, micronutrition specialists attach great importance to nutritional advice and personalised supplementation.

They consider each person's lifestyle, genetic predisposition, state of health and specific needs in order to detect any deficiencies and adjust their diet accordingly. They rely on dietary and functional questionnaires, supplemented if necessary by biological explorations.

What are the benefits of micronutrition?

By correcting certain nutritional imbalances, micronutrition is first and foremost a formidable preventive tool, particularly in the management of metabolic and cardiovascular risk.

Replacing saturated fats with unsaturated fats in the diet, for example, reduces blood cholesterol levels that are too high and can lead to coronary heart disease (2).

For women with osteoporosis or brittle bones, particular attention should be paid to calcium and vitamin D levels, as these help maintain normal bones (3).

Micronutrition also appears to be a tool for optimising health. Among other things, it addresses digestive discomfort (by managing food intolerances where necessary), functional and mood disorders (by monitoring magnesium intake, which contributes to normal psychological function), as well as sports performance and recovery (4).

Micronutrition in practice: nutrients and food supplements to focus on

Magnesium

Magnesium is an essential mineral found naturally in cocoa, brown rice, pulses and oleaginous fruit.

Found in large part in bones and teeth, it is involved in over 300 chemical reactions.

It contributes to maintaining a normal energy metabolism, normal functioning of the nervous system and muscles, and reducing fatigue (5-6).

It is also involved in protein synthesis and electrolyte balance.

For maximum absorption, opt for supplementation with magnesium orotate (the form favoured by Magnesium Orotate), as its combination with orotic acid facilitates its entry into the cells (7).

Vitamin D

Vitamin D deficiency is extremely widespread throughout the world (8).

Not very abundant in our diets, this fat-soluble vitamin is primarily synthesised by exposing the skin to sunlight.

It contributes to the absorption and normal use of calcium and phosphorus, supporting normal bone growth and development in children and playing a key role in bone and dental health (9).

It also plays a part in the normal functioning of the immune system, with lymphocytes expressing vitamin D receptors on their membranes (10).

People with little exposure to the sun, such as those living in the northern hemisphere during the winter, therefore benefit from supplementing with a bioavailable form (such as Vitamin D3 5000 IU, packaged in oily capsules for maximum absorption).

Omega-3

Classified as essential fatty acids, omega-3s come in three main active forms: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

EPA and DHA, found in seafood and oily fish, have a triple advantage for the heart: they help maintain heart function, blood pressure and normal triglyceride levels (11).

On paper, EPA and DHA can be synthesised from ALA, the plant precursor concentrated in walnuts, rapeseed and linseed.

In practice, this conversion remains very limited, mainly because of strong competition with omega-6s, which are over-represented in our diet and monopolise the same enzymes (12-13).

So it's best to ensure that you get enough EPA and DHA directly to cover your daily requirements (for example, by supplementing with Super Omega 3, which combines EPA and DHA in a purified formula, guaranteed free of pollutant residues).

Zinc

Zinc is an essential trace element that takes part in over 200 enzymatic reactions in the human body.

Involved in the synthesis of proteins, particularly keratin, it helps maintain normal skin, hair and nails (14).

It also helps to protect cells against oxidative stress and to synthesise DNA, as well as supporting reproduction and fertility by maintaining normal blood testosterone levels (15-16).

While oysters are full of it, red meat, poultry, eggs, legumes and pumpkin seeds also contain a significant amount.

As with magnesium, its combination with orotic acid (found in Zinc Orotate) ensures excellent assimilation.

Folates (vitamin B9)

A member of the large family of B vitamins, vitamin B9 (or folate) is involved in the normal functioning of the immune system, normal psychological function and reducing fatigue (17).

More generally, it plays a key role in the mechanisms of cell division: for example, it contributes to the normal synthesis of the amino acids that make up proteins, as well as to the normal formation of blood cells (18).

In pregnant women, it plays a vital role in the healthy development of the foetus by supporting the growth of maternal tissue during pregnancy (19).

To increase your intake, eat more green leafy vegetables, offal and legumes, or use the latest generation of supplements (such as Super Folate, a patented form of vitamin B9 that can be used directly by cells).

Probiotics

Probiotics have a special place among micronutrients.

Although they are not classed as essential nutritional elements, these living micro-organisms (mainly lactic acid bacteria) contribute to a healthy diet by supporting the balance of the intestinal flora (20).

The theory that a healthy microbiota has a positive impact on digestion, immunity and mental health is constantly being confirmed by scientific publications (21-22).

To reap the full benefits, we recommend eating fermented foods every day (such as yoghurt, kefir or sauerkraut) or taking a synergistic supplement (Full Spectrum Probiotic combines a full spectrum of 20 probiotic strains in a single capsule to cover the widest possible range of microbiota).