Micronutrients, encompassing vitamins and minerals, play a crucial role in physical and cognitive performance and overall health. These essential nutrients support various bodily functions that directly impact an individual's ability to think, train, and recover effectively.
Vitamins are essential organic compounds, meaning, they are not produced by the body, and they play a crucial role in various functions that impact physical and cognitive performance. (source) They are involved in processes such as energy production, coenzyme function, hormone regulation, and autoxidation. (source) There are thirteen vitamins, categorized into two main groups: four fat-soluble vitamins (A, D, E, and K) and nine water-soluble vitamins, which include the B vitamins and vitamin C. Ensuring adequate vitamin intake is vital for supporting overall performance and bodily functions.
Minerals similarly support multiple physiological processes throughout the body. (source) These inorganic compounds act as structural or catalytic elements in enzymes, and they play key roles in the regulation of cellular energy transfer, gas transportation, antioxidant defense, protein and bone metabolism, membrane receptor activities, second-messenger systems, and the integration of physiological processes. (source, source) There are 16 dietary minerals that can be absorbed from consuming either plant or animal sources.
Together, vitamins and minerals contribute to a multitude of functions (source, source, source, source):
Energy Production: Micronutrients support multiple steps that are vital for optimal metabolic function. (source) By consuming and absorbing adequate amounts of micronutrients, metabolic processes can fully be supported, promoting the conversion of macronutrients to energy and boosting cognitive and physical performance.
Muscle Growth, Function, and Recovery: Certain micronutrients contribute to muscle growth, performance, and recovery. (source) Micronutrient deficiencies can negatively affect immediate function and recovery processes, making it more challenging for individuals to physically perform and adapt.
Injury Prevention and Healing: Micronutrients provide essential support for processes that help prevent injury. (source) For example, ingestion of vitamin D and calcium, micronutrients that are crucial for bone health, has been associated with a lower risk of stress fractures in female Naval recruits. (source) Even after injury, micronutrient levels play a crucial role in the healing process. Recovering from injuries is metabolically taxing and requires elevated support from micronutrients. (source) Deficiencies can lead to hindered processes that negatively affect recovery speed.
Immune System Support: The immune system relies heavily on micronutrient concentrations. (source) Micronutrients like vitamin C and zinc play crucial roles in maintaining a strong immune system, helping individuals stay healthy and avoid illness-related setbacks. (source, source)
Cognitive Performance: Just like physical performance, micronutrients play a supporting role in cognitive performance and mood. (source) Micronutrients support cognitive processes through a variety of mechanisms, leading to improved mental performance, which is essential for strategic thinking, reaction time, and focus. (source, source)
Common indications of micronutrient levels are included in the table below:
Prioritize nutrient-dense foods: By incorporating a diverse array of micronutrient-packed foods, like leafy greens, fruits, and nuts, into your diet, nutrients are made available to the gut for absorption and delivery throughout the body. (source) Consuming these compounds helps ensure concentrations are optimal. (source) Recommendation Incorporate 4-6 servings of diverse fruits and vegetables into your daily diet.
Include a variety of spices: Spices are a great source of micronutrients. Some, like pepper, even interact with intestinal cells to help support micronutrient absorption. (source, source) Recommendation Generously add spices, like pepper, to main meals.
Supplement with a multivitamin: By supplementing with a multivitamin, a variety of nutrients are made available to the gut for absorption and delivery throughout the body. (source, source) Recommendation Supplement with a multivitamin with at least 50% RDA of vitamins daily.
Associated Biomarkers
Micronutrient concentrations can have broad implications for cognitive and physical performance. This variance allows for a wide range of analytical methodologies. Some biomarkers are direct measures of the micronutrient itself, while others are measures of physiological processes or characteristics directly influenced by one or more micronutrient.
Mean Corpuscular Volume (MCV) has been shown to be associated with multiple micronutrient deficiencies. (source) Specifically, MCV measures have been shown to be influenced by folate, vitamin B12, and iron concentrations. (source, source, source)
Red Blood Cell (RBC) Magnesium concentration is considered to be one of the best methods for measuring systemic magnesium concentrations. When blood magnesium levels drop, magnesium is drawn from the cells to help keep blood levels stable. As a result, in cases of magnesium deficiency, a standard blood test may show normal magnesium levels, but an RBC magnesium test would offer a more accurate indication of the body's overall magnesium status. (source)
Zinc blood concentration is a reliable marker of zinc ingestion and absorption. (source)
Homocysteine is a useful biomarker when assessing folate and vitamins B6 and B12 concentrations. (source, source) These micronutrients influence the metabolism of homocysteine. (source) Measuring homocysteine helps to understand the concentrations of these micronutrients.
Copper blood concentration is a reliable marker of copper ingestion and absorption. (source)
