5 Micronutrients that Impact Performance

By Erik Bustillo, MS, RD, FISSN, CISSN, CSC, CF-OL1, CPT

A nutrient is defined as a substance that provides nourishment essential for the maintenance of life and growth. For humans to survive and thrive, there are 2 major types of nutrients acquired from food that affect overall health status and performance: macronutrients and micronutrients. Macronutrients (macros) contribute calories, whereas micronutrients (micros) do not. Both are vital for survival despite their caloric contribution or lack thereof. Macros are comprised of protein, carbohydrates, fat, and alcohol. Micros are the vitamins & minerals found in various foods that can affect energy production, enzyme reactions, metabolism, immune function, and so much more. This article will discuss 5 specific micronutrients that can impact performance; please note that all nutrients can have an impact on health & performance in some way, but we are keeping the list to 5 specific ones.

Iron

What is it, and how does it impact performance?

Iron is an essential mineral that allows blood to carry oxygen from the lungs to the tissues. It is a vital part of the oxygen carrier of red blood cells known as hemoglobin. As well as this, iron is a component in some proteins and enzymes that can impact metabolism.

When exercising, muscles expand, increasing energy and decreasing oxygen levels. This makes more oxygen necessary when working out. With this being said, low amounts of iron will create poor oxygen transport, thus more likely to increase fatigue and low energy levels.

Where is this nutrient typically found?

Iron is either in the form of heme or nonheme. The difference is bioavailability; nonheme sources will absorb slower within the body than heme sources. Forms of heme are found in meat. More specifically, sources like red meat and seafood. Nonheme forms are derived from plants. This includes beans and lentils, which are particularly high in iron.

How it should be consumed:

Iron should be consumed through food unless there is a deficiency present. If there is a deficiency found, supplementation is recommended. For men over the age of 18, the RDA is 8 mg per day. For women between the ages of 19 and 50, the RDA is 18 mg per day. After 50, the RDA decreases to 8 mg per day.

Magnesium

What is it, and how does it impact performance?

Magnesium is a dietary mineral approximately 50% of the US adult population is deficient in. It is involved in the process of energy metabolism and assists in the maintenance of normal muscle function. Adequate amounts of Magnesium can help meet efficient energy metabolism and increased endurance along with consistent training.

Where is this nutrient typically found?

Magnesium is abundant in green leafy vegetables, nuts, legumes, seeds, and whole grains.

How it should be consumed:

Magnesium consumption for adult’s ranges from 250 to about 430 mg per day. For male adults who exercise, 400-420 mg per day of Magnesium is recommended. For female adults who exercise, 310-320 mg per day.

Sodium

What is it, and how does it impact performance?

Sodium (typically consumed as sodium chloride a.k.a. table salt) is a major electrolyte and often the most talked about. Sodium helps maintain water balance throughout the body and influences blood pressure. It is important to have adequate amounts of sodium before, during, and after working out. This is due to losing about 500-800 mg while exercising, depending on how extensive the workout is and where the individual lives (warm, humid climates can affect sweat rate and amount). If too much sodium is lost, there becomes an imbalance in the extracellular fluid which can cause shortness of breath, changes in blood pressure, or fatigue.

Where is this nutrient typically found?

Sodium is most commonly found in table salt (sodium chloride). Sodium is commonly used as a preservative in canned goods or processed foods. It can naturally be found in eggs, beets, celery, and dairy products like milk, butter or cheese.

How it should be consumed:

The RDA for adults over 19 years old is 2,300 mg per day of sodium, but one’s intake will vary depending on medical history and activity level.

Potassium

What is it, and how does it impact performance?

Potassium is a dietary mineral that is under-consumed by many adults in the US. Potassium, alongside sodium, helps maintain and regulate water within the body. Adequate amounts of potassium must be met and replenished after a workout due to perspiration (sweating, increased fluid lost through breath). Inadequate amounts of potassium can likely result in cramping or vomiting.

Where is this nutrient typically found?

Potassium is mostly found in fruits, vegetables, and beans. More specifically, foods like apricots, bananas, lentils, potatoes, and oranges are high in potassium.

How it should be consumed:

Male adults over 19 are recommended 3400 mg per day of potassium. Female adults of the age of 29 are recommended 2600 mg per day.

Vitamin B12

What is it, and how does it impact performance?

Vitamin B12 is a water-soluble vitamin essential in neurology and energy production. It is essential in red blood cell formation, metabolism, and nerve function. B12 helps metabolize protein and fat, making it important in energy maintenance while exercising. Low amounts of B12 can cause fatigue, muscle weakness, and dizziness.

Where is this nutrient typically found?

Vitamin B12 is found in animal sources. This includes poultry, meat, fish, and dairy products. Many foods are also fortified with B12, including cereals.

How it should be consumed:

2.4 micrograms of B12 is the RDA for adults without deficiency.

Conclusion

In recent years, a large focus has been placed on macros with an emphasis on weight control, but too often, micronutrients are forgotten/not discussed. Outlined above are 5 vital micros that a deficiency can impact overall health and performance. Supplements can be useful, but before taking a supplement, have a conversation with your registered dietitian/certified sport nutritionist on advice regarding which supplement to take, how much, and when to take it in accordance with specific needs.

References

1. Brown, W. (2022, October 3). Iron Health Benefits, dosage, safety, side-effects, and more: Supplements. Examine. Retrieved November 17, 2022, from https://examine.com/supplements/iron/
2. U.S. Department of Health and Human Services. (n.d.). Office of Dietary Supplements – health information. NIH Office of Dietary Supplements. Retrieved November 17, 2022, from https://ods.od.nih.gov/HealthInformation/healthinformation.aspx
3. N/A, N. A. (2022, January 4). Sodium (chloride). Linus Pauling Institute. Retrieved November 29, 2022, from https://lpi.oregonstate.edu/mic/minerals/sodium