Section 04 of 09 • 22 insights
Micronutrients and Strategic Supplementation
You take the same multivitamin as your friend. They feel great. You feel nothing.
Which vitamins your body actually needs, and which ones you're just expensively excreting.
From the report
The biology this section covers.
Micronutrients, vitamins, and minerals are the behind-the-scenes workers that keep your body running. They drive thousands of chemical reactions involved in energy production, immune defense, DNA repair, brain function, and more. A balanced diet is the foundation, but genetics can change the equation.
Your genetics change the math: Genetic differences influence how well you absorb, use, and retain specific nutrients, meaning standard recommended amounts may not be enough for you, even with a healthy diet.
The story this section tells
What your DNA is doing under the hood. Why it matters today.
That B12 in your multivitamin? Useless if your body can't convert it. The vitamin D you're taking? Might never reach your cells. Supplements fail when they don't match your genetics.
You will clearly identify where absorption fails, which forms you actually convert, and where your true deficiency risks are—so you can supplement with precision, not hope.
This one is for you if…
You've spent a fortune on supplements and still feel flat.
What you'll see in your Micronutrients and Strategic Supplementation report.
Every insight below appears as a personalized dark card in your full Mosaic report, with a color marker tuned to your specific genetic variants and a practical next step you can act on.
Minerals
7 insights
micronutrients and strategic supplementation
Blood Pressure Sensitivity to Sodium Intake
About half of people see their blood pressure rise with salt; the other half are neutral. This decides whether low-sodium is medically mandatory or an unnecessary restriction that just makes food taste worse.
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Copper Levels
Copper is a behind-the-scenes player—affecting iron absorption, collagen production, and antioxidant defense. The catch: both deficiency and excess cause problems, and they look surprisingly similar. Your regulation pattern tells you which direction to watch.
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Iron Intake Needs
Iron absorption and loss rates differ dramatically between people. Knowing yours prevents both anemia (too little) and accidental iron overload (too much)—two problems with opposite solutions that feel confusingly similar.
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Magnesium Intake Needs
Over 300 enzymes depend on magnesium, yet requirements vary widely. Higher-need individuals often feel dramatic improvement in sleep, stress response, and muscle function from optimized intake—it's one of the highest-impact changes available.
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Propensity to Accumulate Excess Iron
Hemochromatosis gene variants cause silent iron buildup that damages the liver, heart, and joints over decades. The fix is remarkably simple—regular blood donation. But you have to know you need it. Early knowledge allows easy prevention.
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Selenium Intake Needs
Selenium requirements for thyroid conversion and antioxidant defense vary 2–3×. This determines whether a couple of Brazil nuts weekly is enough—or you need consistent supplementation to hit optimal levels.
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Zinc Levels
Zinc absorption and retention differ markedly between people. Immune function, testosterone production, wound healing, and taste perception all improve once you hit your personal requirement, which may be higher than generic recommendations suggest.
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Water-Soluble Vitamins
8 insights
micronutrients and strategic supplementation
Choline Intake Needs
Choline demand varies 2–3× between people. Higher-need individuals see noticeable improvements in focus, fat metabolism, and liver function from eggs or supplementation—while others coast fine without thinking about it.
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FUT2 Status
"Non-secretor" status changes how you absorb B12 and shapes your gut microbiome. This explains why some vegetarians stay healthy for decades while others crash within years—same diet, very different biology.
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Folate Intake Needs
Folate requirements vary widely—especially during pregnancy, high stress, or rapid cell turnover. Knowing yours prevents the subtle deficiency that quietly affects mood, energy, and long-term health without obvious symptoms.
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Folic Acid Conversion Efficiency
Common variants reduce the conversion of synthetic folic acid (in supplements and fortified foods) into active methylfolate. If you're affected, standard prenatals and "enriched" bread aren't doing what you think. Methylfolate does.
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Thiamine Intake Needs
B1 demand rises with carbohydrate intake and stress. Higher-need individuals experience energy and mood crashes on high-carb diets until thiamine is optimized—and often don't connect the dots until they see their genetics.
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Vitamin B12 Intake Needs
B12 absorption efficiency drops with age, plant-based diets, and gut issues. Your intrinsic factor and transporter status predict whether you'll stay sufficient long-term, or quietly slide into deficiency that mimics aging and cognitive decline.
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Vitamin B6 Intake Needs
Demand for neurotransmitter synthesis and hormone metabolism varies widely. Higher-need individuals see dramatic mood, PMS, and energy improvement with correct dosing—often after years of thinking that's just how they feel.
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Vitamin C Intake Needs
Oxidative stress handling and collagen demands differ between people. Some recycle vitamin C efficiently; others burn through grams during stress, illness, or intense training. Your category determines whether RDA is enough or barely a starting point.
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Fat-Soluble Vitamins
7 insights
micronutrients and strategic supplementation
Reliability of Vitamin D Testing
Some people show "normal" blood levels but still have functional vitamin D deficiency at the tissue level. Your receptor and transport variants tell you whether standard testing reflects your status—or just looks like it does.
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Sunlight Conversion Efficiency
Some people make plenty of vitamin D from 15 minutes of sun; others barely budge after an hour at the beach. Your gene variant predicts whether you're solar-powered or supplement-dependent—no more guessing.
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Vitamin A Conversion Efficiency
Beta-carotene to active retinol conversion can be 10–20× less efficient in some people. If you're a poor converter, no amount of carrots will give you adequate vitamin A—you need preformed sources like liver or cod liver oil for vision, immunity, and skin.
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Vitamin D Intake Needs
The dose required to reach optimal blood levels ranges from 1,000 to 10,000 IU daily between different people. Your receptor and binding-protein variants tell you exactly where you land—no more trial-and-error supplementation.
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Vitamin E Inflammation Propensity
High-dose vitamin E lowers inflammation in most people—but raises it in a genetic minority. Knowing your response prevents the difference between a helpful supplement and one that's quietly making things worse.
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Vitamin E Intake Needs
Cell-membrane protection needs vary. Higher-need individuals benefit from mixed tocopherols and tocotrienols—not just the alpha-tocopherol in most supplements. Your result tells you whether basic coverage is fine or you need the full spectrum.
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Vitamin K Intake Needs
K1 to K2 conversion efficiency determines whether leafy greens alone keep calcium in bones and out of arteries. Poor converters need fermented foods or K2 supplements—otherwise, the greens aren't doing what you think.
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For practitioners
Using Micronutrients and Strategic Supplementation in clinical practice.
Identify which vitamin forms are bioavailable and where conversion bottlenecks exist — so you can design supplementation protocols that actually move the needle.
About provider accounts →What to read next.
The 9 areas of your biology are interconnected: your appetite genes talk to your sleep genes, your detox pathways shape your hormone clearance. Each one informs the others.
See your micronutrients and strategic supplementation insights.
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