Micronutrients: Vitamins & Minerals for Athletes

While macronutrients provide energy, micronutrients ensure your body actually functions. They're involved in hundreds of biochemical processes – from muscle contraction to immune defense.

Athletes have an increased need for certain vitamins and minerals due to intense training. The most common deficiencies among athletes involve vitamin D, iron, magnesium, and zinc.

• Vitamin D: Over 80% of Northern Europeans are deficient. Important for bone health, immune system, and muscle strength. Recommendation: 2,000–4,000 IU daily (especially in winter).
• Magnesium: Involved in over 300 enzyme reactions. Prevents muscle cramps and improves sleep quality. Recommendation: 400–600 mg daily.
• Zinc: Essential for testosterone production and immune function. Recommendation: 15–30 mg daily.
• Iron: Oxygen transport in the blood. Women and endurance athletes are particularly affected. Recommendation: 8–18 mg daily (only supplement with confirmed deficiency!).
• Omega-3 Fatty Acids: Anti-inflammatory, promotes recovery. Recommendation: 2–3 g EPA/DHA daily.

The golden rule: cover micronutrients through diet first. A varied diet rich in vegetables, fruits, nuts, and whole grains covers most needs.

Supplements should complement, not replace. When in doubt, get a blood panel before supplementing randomly – especially for iron, vitamin D, and B12.