Why micronutrients are key for athletes
Sports stress increases the need for many micronutrients — not only due to greater losses through sweat and urine, but also due to accelerated metabolism and increased formation of free radicals.
A deficiency of even one of them can slow down regeneration, reduce immunity, or limit performance.
Vitamins: metabolism boosters
Vitamins are divided according to solubility:
| Type | Examples | Function |
|---|---|---|
| Fat-soluble (A, D, E, K) | oils, fish, eggs, nuts | cell growth, immunity, bone and blood health |
| Water-soluble (B-complex, C) | fruits, vegetables, whole grains | energy metabolism, nervous activity, regeneration |
B vitamins (B1, B2, B3, B6, B12, biotin, folic acid) help break down carbohydrates, fats, and proteins — without them, food cannot be converted into usable energy.
Vitamin C acts as an antioxidant and promotes iron absorption,
Vitamin D affects immunity and muscle strength.
Minerals and trace elements
Minerals ensure fluid balance, muscle, nerve and immune system function.
Some of them (e.g. sodium, potassium, magnesium) are lost through sweat and need to be replenished regularly.
| Mineral | Function | Resources |
|---|---|---|
| Iron (Fe) | oxygen transport, hemoglobin formation | red meat, legumes, leafy vegetables |
| Calcium (Ca) | bone strength, muscle contraction | dairy products, poppy seeds, broccoli |
| Magnesium (Mg) | muscle relaxation, ATP production | nuts, seeds, whole grains |
| Zinc (Zn) | immunity, regeneration, hormone production | meat, eggs, pumpkin seeds |
| Selenium (Se) | antioxidant, cell protection | Brazil nuts, fish |
| Sodium, potassium, chlorides | fluid balance, nervous activity | salt, fruit, vegetables |
Balance is key
More vitamins does not mean better performance. Excessive intake (e.g. vitamin A or iron) can be harmful. It is ideal to cover most needs from a varied diet and supplement only what is demonstrably needed — typically during periods of higher stress, reduction diets or when training in the heat.
Antioxidants and phytonutrients
Physical activity increases the production of free radicals. Antioxidants such as vitamin C, E, zinc, selenium and polyphenols from fruits and vegetables protect cells from oxidative stress. Natural sources (e.g. berries, green tea, curcumin) have a more comprehensive effect than isolated supplements.
Summary for practice
| Region | What to take away |
|---|---|
| Energy | B vitamins enable the utilization of carbohydrates, fats and proteins. |
| Regeneration | Zinc, magnesium and vitamins C and E accelerate recovery and reduce fatigue. |
| Immunity | Vitamins D and C, zinc and selenium strengthen the immune system. |
| Bones and muscles | Calcium, magnesium and vitamin D ensure their strength and function. |
| Accessories | They only make sense where there is a demonstrable deficit or increased need. |
What follows from this?
Vitamins and minerals are not just “details.” Without them, no energy is converted, no muscle regenerates, and no adaptation to training takes place. A small deficit is enough — and performance goes down.
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