Small but mighty: Why micronutrients are essential nutrients

Micronutrients are essential compounds that the body needs in small amounts to function properly. And they support everything from energy production to muscle contraction to recovery and even mental focus.

Put simply, micronutrients help your body make use of the macronutrients you’re likely already tracking.

For athletes and active people, micronutrients are especially important as training increases nutrient demand and can lead to a loss of key minerals through sweat. Proper recovery depends on your body having the correct nutritional building blocks in place.

Without adequate micronutrients, you may notice your progress stalls, feel fatigued, and that you’re slower to recover.

Micronutrients are vitamins and minerals your body needs in small amounts.¹ Unlike macronutrients, which are critical for energy production because they are calorie-dense, micronutrients support the numerous biochemical reactions taking place within the body.

There are two main types of micronutrients:

1. Vitamins: Organic compounds that are found in plant and animal-based foods and can be broken down by acid, air, and heat. Most are essential, meaning the body cannot make them and must obtain them from the diet. Vitamins can be fat or water-soluble.²
2. Minerals: Naturally occurring, inorganic solid substances that are absorbed by plants and animals through soil and water that cannot be broken down.

Micronutrients vs trace minerals

Micronutrients are a broad category of essential vitamins and minerals your body needs in small amounts to function and support health, growth, and metabolism. Trace minerals are a subcategory of the micronutrients, which are needed in tiny, or trace, amounts, often less than 100 mg/day.³

Micronutrients directly influence how you train, perform, and recover. From supporting energy and metabolism to helping your tissues repair after training, micronutrients play a bigger role in your diet than many people realize.

Here, we’ll get into some of the key benefits micronutrients offer for athletes and active people.

Energy and metabolism

Tracking your energy intake from carbs, protein, and fat is just one part of the equation. Micronutrients, like B vitamins, are essential for breaking down macronutrients into usable energy.⁴

If you do not have adequate intake of these vitamins, your energy metabolism can slow down, leaving you feeling sluggish and reducing your endurance.

Magnesium is critical for ATP production,⁵ the main energy currency for your cells; without it, you’ll quickly find that your energy, stamina, and performance are below their peak.

Recovery

Training places stress on your body, and without the right nutrition, it can weaken your immune system. Vitamin E and selenium are examples of antioxidants that can help neutralize free radicals produced during exercise.

Vitamin E supplementation has even been shown to prevent exercise-induced muscle damage.⁶ Selenium, on the other hand, has been shown to enhance exercise capacity and preserve skeletal muscle health and homeostasis in athletes through its antioxidant properties.⁷

Other micronutrients that are important for recovery include zinc and magnesium, which help repair muscle tissue and reduce inflammation. They also promote sleep quality, which is also key for muscle recovery.

Without adequate micronutrient intake, you may experience:

• Increased muscle soreness
• Longer recovery times
• Reduced training consistency

Oxygen delivery

Iron is needed to make hemoglobin, the main oxygen-transport protein. Without enough iron, your body cannot produce enough hemoglobin to meet its demands, which can lead to anemia, fatigue, and weakness.⁸ Your body also requires copper for sufficient iron metabolism.

Without these important minerals, you’ll struggle to deliver the oxygen required by your working muscles, which can impact your performance and reduce your stamina.

Whether you’re an endurance athlete or a high-intensity interval training enthusiast, your body relies on proper oxygen delivery to perform at its best.

One of the key reasons athletes are at risk of micronutrient deficiencies is that they are lost through sweat during workouts. Sweat doesn’t just contain water; it also carries electrolytes, such as sodium, potassium, calcium, and magnesium.

The more you sweat, the more minerals you lose, and this can directly impact your performance.

Some of the key minerals needed for optimal athletic performance include:

Micronutrient deficiencies don’t usually develop overnight. In many cases, it can build gradually over several months, but some of the common signs to look out for include:

• Persistent fatigue
• Muscle cramps or weakness
• Poor recovery
• Frequent illness
• Reduced performance
• Difficulty concentrating

For example, low iron levels can cause shortness of breath and fatigue, whereas magnesium deficiency can cause poor sleep and muscle cramps.

When it comes to micronutrient intake, you don’t need a complicated approach. Instead, building small, consistent habits can make a big impact long term.

Getting micronutrients from your diet

Most people can get all the micronutrients they need by simply eating a healthy, well-balanced diet rich in whole foods. Fruits, vegetables, nuts, and seeds provide a wide range of vitamins and minerals that can support your general health and recovery, while wholegrains are an important source of B vitamins.

Don’t forget to add lean meat and fish, which are rich sources of iron, zinc, and protein, to support your energy metabolism, alongside quality dairy products and healthy fatty acid sources.

For the best results, make sure to eat a variety of nutrient-dense options rather than relying on heavily processed foods, which can increase the risk of deficiencies.

To get more ideas on building a healthy diet, check out our “Pre- and post-workout meals for performance” guide.

Do I need supplements?

Most people get all the essential nutrients their bodies need through their diet, but some may need to supplement, particularly where dietary intake is limited. For example, vitamin B12 is only available from animal sources, so people following a vegan diet are often advised to supplement to avoid a deficiency of this specific nutrient.

Those living in colder or less sunny climates should consider taking a vitamin D supplement to help support their immune system function and bone health. In some cases, athletes, or particularly endurance athletes, may need to consider taking an iron supplement to prevent poor exercise output and performance.⁹

Do I need salt or electrolyte tablets during a workout?

Not necessarily. You can get the electrolytes your body needs from a balanced diet, and most people do not need supplements.

However, if you’re taking part in a longer training session or competition, usually lasting 60-90 minutes or more, or if the environment you’re training in is hot, you’ll need to replace the salt your body loses to prevent dehydration and reduce the risk of muscle cramps.

Micronutrients are often an overlooked part of an athlete’s diet, yet they play a vital role in energy production, muscle performance, oxygen transport, and recovery.

If you’re training hard but not seeing results, micronutrient intake could be the missing piece. That’s why it’s essential to prioritize your micronutrients alongside your macros. You can do this by focusing on whole, nutrient-dense foods, eating a variety of foods, and staying well-hydrated during your workouts.

By dialing in your nutrition and prioritizing your micronutrients, you can support your overall health, boost your immune system, and give your body the foundation it needs to perform at its best.