5 Micronutrient Deficiencies Linked to Higher Chronic Disease Risk

& how to meet your needs through diet

A lot of people think they’re eating a healthy diet.

They cook at home, choose whole foods most of the time, and avoid the obvious “bad stuff.”

And the truth is — this will get you a long way.

But the part most people miss, even those who eat “clean,” is the micronutrient side of the equation.

Micronutrients = vitamins + minerals your body needs to:

• build, protect, and repair cells

• maintain healthy blood vessels

• support immune function

• regulate which genes are turned on or off

They’re required in tiny amounts, but their impact is huge — especially for healthy aging and reducing long-term disease risk.

So in today’s newsletter, I’ll show you how to optimise your micronutrient intake.

The Essential Five 🧬

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1. Vitamin D

What it is:

A vitamin that acts like a hormone in your body because once your body activates it, it travels through your bloodstream and switches genes on or off.

How sunlight creates vitamin D:

1. UVB hits the skin

2. It converts a cholesterol compound (7-DHC) into vitamin D3

3. The liver converts D3 to 25(OH)D (the form measured in blood)

4. Kidneys then convert 25(OH)D → calcitriol (ACTIVE vitamin D)

5. Active vitamin D binds to receptors in immune cells, muscle, brain, gut, and heart, regulating hundreds of genes

Why it matters:

• Strong bones → vitamin D is required for your gut to absorb calcium

• Regulates immune system → fewer infections + lower chronic inflammation

• Low levels linked with higher risk of heart disease, mood disorders, and dementia

How to get enough:

• Aim for 1,000–2,000 IU/day (75–100 nmol/L)

• Best foods: salmon (600–1,000 IU/100g), mackerel (300–400 IU), sardines (250–300 IU), egg yolk (~40 IU)

• Sunlight (on bare skin):

  • Light skin: 20–30 mins

  • Medium/olive: 30-40 mins

  • Dark skin: 40+ mins

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2. Omega-3 (EPA & DHA)

What they are:

Essential fats your body cannot make, so you need to get them from food (mainly fish).

Not strictly a micronutrient, but I’ve included it because they have micronutrient-like effects at the cellular level.

What happens when you eat them:

1. Absorbed in your small intestine

2. Carried through your bloodstream and taken up by cells

3. DHA becomes part of your cell membranes (especially neurons) → keeps them flexible for fast signalling

4. EPA helps produce anti-inflammatory compounds (resolvins + protectins)

5. These compounds help resolve inflammation and support healthy blood vessels

Why they matter:

• Your brain is ~60% fat → DHA is a major structural component

• Low DHA = stiffer membranes → slower signalling → poorer cognitive resilience

• EPA + DHA help lower triglycerides and support heart health

• Higher intakes consistently link with lower heart disease and dementia risk

• Low omega-3 levels may shorten lifespan by up to 5 years — a risk comparable to smoking.

How to get enough:

• Aim: 500–1,000 mg/day EPA + DHA

• Eat: 2–3 servings/week of fatty fish (salmon, mackerel)

• Plant sources (flax, chia, walnuts): provide ALA, which converts very poorly to DHA/EPA → not adequate for omega-3 status

• If you don’t eat fish: algae-based or fish-oil supplement providing ~1,000 mg/day EPA + DHA

In the rest of this letter — for paid subscribers — you’ll get the other three vital micronutrients, and I’ll explain the lifestyle habits that significantly improve or inhibit how well these nutrients are absorbed in your body.