When we talk about sports nutrition, the focus quickly shifts to protein, carbohydrates, healthy fats, and well-known supplements such as creatine. Understandably so, because these are directly linked to training and performance. Still, a large part of your progress is determined by something less noticeable, but just as important: micronutrients. Vitamins and minerals support, among other things, energy metabolism, muscle function, recovery processes, and your immune system. As a result, deficiencies occur more often in athletes, often without clear warning signs at first.
What are micronutrients, and why do athletes need more?
Micronutrients are vitamins and minerals that your body uses in small amounts, but that are essential for virtually every system in the body. With an active lifestyle, your needs may increase due to several factors, such as:
- a higher metabolism and energy expenditure
- loss of minerals through sweating
- increased recovery demands after training due to muscle and tissue stress
- restrictive diets, prolonged “cutting,” or a chronic calorie deficit
The tricky part is that a deficiency does not always immediately translate into clear symptoms. It often starts with small signals that you can easily dismiss as “being busy” or “just a bad week.”
Signs that may indicate a deficiency
Athletes experience these complaints relatively often, but do not always connect them to micronutrients:
- persistently low energy levels or difficulty concentrating
- cramps, tight muscles, or a restless feeling
- recovery taking longer than normal
- getting sick more often or becoming overloaded/injured more easily
- poorer sleep, irritability, or restlessness
If this has been going on for weeks, it is wise to look not only at your training and sleep, but also at your nutrition and micronutrient intake.
Micronutrients that athletes are regularly low in
Vitamin D for muscle function and immunity
Vitamin D supports, among other things, bone health, muscle function, and the immune system. Athletes who mainly train indoors or get little daylight are at extra risk. A vitamin D deficiency can be associated with stiffness, feeling less strong, and a higher chance of aches, pains, or injuries.
Practical tips
- Go outside for a while every day, even when it is cloudy
- Eat eggs and fatty fish regularly
- Be extra alert during autumn and winter
Magnesium for relaxation and recovery
Magnesium plays a role in muscle contraction and relaxation, nerve conduction, and energy metabolism. Your needs may increase due to sweating and a high training load. Low intake is often linked to cramps, a restless body, and less deep sleep.
Practical tips
- Choose whole grains, legumes, nuts, and seeds more often
- Make sure to include recovery moments, especially during heavy training weeks
- Pay extra attention if you do a lot of HIIT, endurance sports, or training in the heat
Iron for endurance and oxygen transport
Iron is essential for transporting oxygen via haemoglobin. Female athletes, endurance athletes, and people who eat little or no meat are especially at higher risk of low levels. This can lead to becoming short of breath more quickly and a noticeable drop in performance.
Practical tips
- Vary your protein sources and include iron-rich options
- Combine plant-based iron sources with vitamin C (e.g., bell peppers, citrus fruit, berries)
- Take signs such as suddenly lower performance or extreme fatigue seriously and consult your doctor
Vitamin B12 for the nervous system and energy levels
Vitamin B12 supports the production of red blood cells and a healthy nervous system. Because B12 is found mainly in animal products, vegans and athletes who eat mostly plant-based diets need to manage this very consciously.
Zinc for recovery and hormonal balance
Zinc contributes to the immune system, wound healing, and various hormonal processes. Intensive exercise, high stress, and a restricted diet can put zinc status under pressure, which can in turn affect your recovery and immunity.
Practical tips
- Include nuts, seeds, and legumes in your diet on a regular basis
- Make sure you get enough protein to support recovery. We recommend consuming 1.5–2 g of protein per kg of body weight per day.
- Pay extra attention during periods of high stress and heavy training load, and schedule some extra relaxation time
Omega-3 fatty acids for inflammation regulation and recovery
Omega-3 is not a micronutrient, but it is clearly linked to recovery, inflammatory balance, and overall health. Many athletes eat too little fatty fish, which means their intake of EPA and DHA remains low.
Practical tips
- Eat fatty fish one to two times per week (such as salmon, herring, or mackerel)
- Deliberately choose supplementation when this is consistently not feasible
When is the risk of deficiencies higher?
The risk of insufficient micronutrients increases if you:
- train several times per week or combine strength training and cardio
- sweat a lot due to intensity or hot conditions
- eat a vegetarian or vegan diet without proper planning
- stay in a calorie deficit for a longer period or follow a “strict” diet
- deal with prolonged mental or physical stress
Keeping micronutrients at adequate levels without tracking everything
You do not need to weigh every gram or count your vitamin to be on the right track. A strong foundation takes you a long way.
Build a strong nutritional foundation
- Eat multiple portions of vegetables daily and eat the rainbow
- Include fruit regularly as a standard part of your day
- Combine animal and plant-based protein sources if that fits your lifestyle
- Make nuts, seeds, and wholegrain products regular “building blocks” in your eating pattern
Choose variety instead of perfection
Those who eat a varied diet already have a good foundation of different micronutrients. Think in terms of weeks rather than days. It is not about one perfect meal, but about consistently making good choices.
Supplements as smart support
Supplements can be useful if your needs are increased or if certain foods are consistently missing. They are not a replacement, but they can be a practical addition within a conscious routine, especially with intensive training or limited sun exposure.
It is best to use supplements with a clear purpose: to top up your protein intake, support your strength, or make it easier to start your training:
- Protein: a practical way to reach your daily protein intake, especially on busy days or when your appetite/time is limited. We recommend aiming for 1.5–2 g of protein per kg of body weight per day to support recovery.
- Creatine monohydrate: one of the most thoroughly researched supplements in sports. It is often used by athletes working on strength and explosiveness who value stable quality and a simple formulation.
- Pre-workout: an option for times when you have slightly less energy or “fuel” before training (for example, early workouts or periods of high training load). It can help you get going more easily, but it is not a replacement for sleep and proper nutrition. It also contains B vitamins and magnesium, which contribute to normal energy metabolism and muscle function.
Important to remember: If you experience extreme fatigue, a clear decline in performance, or other persistent symptoms, discuss this with your doctor and, if necessary, have blood tests done.
