You have probably heard about micronutrients and their important role in the body. But what is a micronutrient and what does it do?
Here are the answers.
What are micronutrients and how are they classified?
Micronutrients are essential substances involved in numerous physiological processes. We need to obtain them through food because, with a few exceptions, the body cannot make enough of them.
Although required in very small quantities, hence the name, they must be supplied in appropriate amounts. An excess or deficiency can negatively affect the body.
This matters particularly for athletes, whose needs can increase. Inadequate intake may raise the risk of injury or certain illnesses.
Let’s explore the main micronutrient groups and some related dietary compounds.
Vitamins
Vitamins are substances needed in specific amounts for normal function and growth.
There are 2 main groups of vitamins:
- Fat-soluble vitamins are A, D, E and K. They occur in fat tissue, the liver and muscles. They are absorbed alongside dietary fat and can be stored in the body, with excessive intake potentially causing hypervitaminosis.
- Water-soluble vitamins include vitamin C and the B vitamins. Many are not stored in large quantities and excess amounts can be excreted in urine. Vitamin B12 is an exception: stores in body tissues, particularly the liver, can support needs for years without implying excessive intake.
The 13 essential vitamins are:
- Vitamin B1 (thiamin)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B8 (biotin)
- Vitamin B9 (folic acid)
- Vitamin B12 (cyanocobalamin)
- Vitamin C (ascorbic acid)
- Vitamin A (retinol)
- Vitamin D (cholecalciferol)
- Vitamin E (tocopherol)
- Vitamin K (phylloquinone and menaquinones)
Minerals
Minerals are essential for normal bodily function, including the formation of tissues such as bone and participation in biochemical reactions.
Key minerals include:
Minerals can also be divided into:
- Major minerals, including calcium, sodium, phosphorus, magnesium, potassium, chloride and sulphur, needed in larger amounts.
- Trace elements, including iron, zinc, selenium, manganese, copper, iodine, cobalt and fluoride, needed in smaller amounts. This does not make them less relevant to normal bodily function.
Polyphenols, flavonoids and carotenoids
Polyphenols and flavonoids occur in purple-coloured plant foods, including berries. This highlights the value of a varied, balanced diet: eating different colours helps provide a range of micronutrients and plant compounds through food.
Polyphenols and flavonoids can act as antioxidants. These antioxidants may help reduce muscle damage after exercise, support recovery and contribute to injury prevention.
Some carotenoids are vitamin A precursors. They occur in vegetables with orange or red colours, such as carrots, rich in beta-carotene, and tomatoes, rich in lycopene. Carotenoids also have an antioxidant role.
Whether to take antioxidant supplements after training depends on your goals. If seeking training adaptations, routinely taking high-dose antioxidant supplements immediately afterwards may be unhelpful. If the aim is to recover quickly for another session, discuss whether post-workout antioxidant supplementation is appropriate with your nutritionist.
Macronutrients versus micronutrients
Now we know what micronutrients are, let’s distinguish them from macronutrients.
Nutrients can be classified by the amounts we need:
-
Macronutrients
These are carbohydrates, protein and fats. We need them in large amounts, and they supply energy.
-
Micronutrients
These are vitamins and minerals, alongside dietary compounds such as flavonoids, polyphenols and carotenoids. They are needed or consumed in small amounts and do not provide energy in the way macronutrients do.
Can too many vitamins be harmful?
Vitamins support normal function, but what happens if you take too much?
Vitamin and mineral supplements can improve nutritional status when a deficiency exists. However, amounts above requirements have not been shown to improve sporting performance generally.
Athletes may have higher requirements for some vitamins, such as vitamin C, riboflavin, pyridoxine and vitamins A and E. A personalised diet with appropriate carbohydrate, protein and fat can generally meet these needs. Particular situations may require supplements, including vitamin D when sunlight exposure is inadequate and vitamin B12 for vegan athletes.
Putting it together
That is a lot of information. A sports nutritionist can assess your micronutrient needs in relation to your physical activity and design a nutrition plan to meet them.
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