6 Essential Micronutrients Every Athlete Needs To Know

Sports nutritionists recommend that athletes have a balanced diet of whole foods to help their bodies recover after a hard workout without missing nutrients.

While most food and nutrition options can help boost physical performance, not all are effective.

For example, micronutrients, including vitamins and minerals, provide essential nutrients for cells to grow, repair damage and produce energy.

The right balance of micronutrients is also crucial for sports performance as they assist with muscle contraction, maintain a healthy immune system, promote bone growth, and prevent oxidative stress.


Iron is an essential mineral that helps athletes stay physically active and healthy. Unfortunately, iron deficiency can cause dizziness, tiredness, and confusion. In addition, an iron deficiency can lead to heart disease or even organ failure if left untreated.


Zinc is an essential nutrient and a crucial part of many enzymes and proteins present in the body. It is vital for the immune system, bone development, cell division and repair, hormone production, taste perception, wound healing, and protein synthesis.


As an endurance athlete, you need to be mindful of how much calcium you consume daily throughout your diet. Calcium plays a huge role in the health of your heart and skeletal system, so it is best to ensure that you consume enough calcium every day.

Vitamin B12

Vitamin B12 is an essential vitamin for many athletes. Its sources include red meat, poultry, fish and dairy products. Vitamin B12 helps to use the energy from food, and it can help maintain healthy red blood cells and nerve cells and a normal functioning immune system.

Vitamin C

Millions of people worldwide pop a vitamin C pill as an antioxidant and immune system booster every day. But, for endurance athletes, taking vitamin C is more than just a good habit—it’s an essential part of a healthy diet that helps keep muscles from getting sore throughout gruelling workouts.

Vitamin D

A deficiency in vitamin D can reduce athletic performance by increasing the risk of injury or preventing you from performing to the highest level. So, it is because vitamin D aids in absorbing calcium, which makes your bones stronger and helps with muscle contractions.