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Micronutrients That Matter Most During Healing: A Food-First Approach to Vitamins, Minerals & Recovery

March 18, 2026 Blog, Nutrition Therapy

When it comes to nutrition during a healing journey, most people focus on macronutrients — protein, fats, and carbohydrates. But what about the “small levers” that help those big nutrients actually work?

In this episode of Food for Thought, Stacy sits down with Sara Stratton of Remission Nutrition to explore the powerful role of micronutrients during cancer treatment— the vitamins and minerals that support immune function, energy production, gut healing, detox pathways, and overall recovery.

If you or a loved one are navigating a cancer journey, understanding micronutrients may be one of the most important — and most overlooked — pieces of the puzzle.

What Are Micronutrients?

Sara explains it simply:

  • Macronutrients = the big levers (protein, fats, carbohydrates)

  • Micronutrients = the spark plugs

Micronutrients include:

  • B vitamins (B12, B6, folate)

  • Zinc

  • Selenium

  • Magnesium

  • Vitamin D

  • Vitamin A

  • Essential fatty acids

While needed in smaller amounts, they are essential for:

  • Immune support

  • Cellular repair

  • Energy production

  • Gut healing

  • Methylation and detox pathways

Without adequate micronutrients, even the best macronutrient plan won’t function optimally.

Why Micronutrients Matter During the Cancer Journey

Cancer and cancer treatments can significantly deplete micronutrients.

Sara highlights several reasons:

  • The stress of diagnosis and treatment impacts nutrient stores.

  • Chemotherapy can impair digestion and nutrient absorption.

  • Surgical recovery increases the need for tissue repair nutrients.

  • Emotional stress can deplete minerals like magnesium.

  • Gut lining damage may reduce absorption of B vitamins and zinc.

This makes intentional nutrition especially important during active treatment and recovery.

Top Micronutrients to Focus On During Healing

1. B Vitamins

B vitamins support:

  • Methylation pathways

  • Detoxification

  • Energy production

  • Epigenetic regulation

Sara notes that chemotherapy can deplete B vitamins, and inadequate intake — especially if animal protein is limited — can impact recovery.

2. Vitamin A

Vitamin A plays a key role in:

  • Immune function

  • Immune signaling

  • Cellular health

While beta-carotene from vegetables contributes, many individuals have difficulty converting beta-carotene into usable vitamin A. Animal-based sources may be important for some individuals.

3. Zinc

Zinc supports:

  • Immune function

  • Gut healing

  • Wound healing

  • Taste and smell recovery

Zinc depletion may show up during treatment, particularly if someone experiences taste changes.

Fatigue & Micronutrients: What Should You Look At?

Fatigue is one of the most common complaints during treatment and recovery.

Sara recommends reviewing:

  • CBC markers

  • Red blood cells

  • Hemoglobin

  • Hematocrit

  • Ferritin levels

She also emphasizes that fatigue isn’t just about one supplement — it’s about:

  • Blood sugar stability

  • Mitochondrial health

  • Iron status

  • B12 levels

  • Omega-3 intake

  • Rest and movement

Energy production requires a systems-level view.

Food First: Why Whole Foods Matter More Than Trends

One of the strongest themes in this conversation is a food-forward approach.

Sara explains the importance of the food matrix — when we eat whole foods, we get:

  • Fiber

  • Co-factors

  • Phytochemicals

  • Fatty acids

  • Antioxidants

  • Polyphenols

All working together for optimal absorption.

Rather than chasing:

  • Greens powders

  • Multivitamin hype

  • Protein-enriched processed foods

  • Trendy IV drip bars

The foundation remains:

  • Quality protein (including animal protein if tolerated)

  • Healthy fats (for fat-soluble vitamins A, D, K)

  • Seafood and omega-3 sources

  • Colorful vegetables and spices

  • Whole, minimally processed foods

“Eat the salad. Don’t drink the salad.”

A Word of Caution on Supplements

Sara emphasizes:

  • Avoid one-size-fits-all multivitamins.

  • Synthetic forms of nutrients may not be appropriate for everyone.

  • Iron and calcium supplementation require individual assessment.

  • IV therapies should be directed by a physician during treatment.

  • Not all supplements sold online are what they claim to be.

  • Look for third-party testing certifications (like NSF).

  • If purchasing online, confirm the seller is the actual manufacturer.

Her approach:
Test. Assess. Address. Never guess.

Hydration & Electrolytes

Hydration is critical, especially during treatment.

While some electrolyte powders can be used strategically, overuse isn’t recommended.

Sara shares a simple homemade electrolyte option:

  • Water

  • Sea salt

  • Baking soda

As always, use therapeutically — not just because it’s trending.

Avoiding the Hype

The conversation closes with a powerful reminder:

Don’t assume you need a supplement because it’s popular.
Don’t overload your system with concentrated powders.
Don’t guess.

Micronutrient needs change over time — especially between active treatment and recovery.

The foundation remains:

  • Real food

  • Diverse colors

  • Healthy fats

  • Quality protein

  • Individual assessment

Healing is personal. Nutrition should be too.

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