I decided to take a look and share an older article I wrote while working for Athletes’ Performance and writing for Core Performance. This time, dealing with one of the deeper layers of nutrition. Although “micronutrients” make them seem insignificant, they are essential in our body’s functioning and health! Enjoy.
Overview
Don’t let the term “micronutrients” scare you. It’s not as technical as it sounds. Micronutrients are simply substances such as vitamins and minerals that are essential for growth and the body’s metabolism, but only needed in small amounts. They are usually measured in milligrams (mg) or micrograms (mcg) per day.
Examples of micronutrient minerals are calcium, iron, magnesium, potassium, selenium, sodium, and zinc. Vitamins A, B6, B12, C, D, E, and K, as well as biotin, folic acid, niacin, pantothenic acid, riboflavin, and thiamin are also micronutrients. In addition, phytochemicals are classified as micronutrients. They are chemical compounds that occur naturally in plants and assist the body in a variety of functions, but they do not have specific nutritional value in terms of energy production or vitamin/mineral content.
If there is a common characteristic of micronutrients, it is that the body cannot produce most of them. (Exceptions are vitamin D, which can be synthesized by exposure to sunlight, vitamin K, and some B vitamins.) Therefore, they have to be obtained from the food we eat or from dietary supplements. But you can’t “supplement” your way to good health and athletic performance. Supplements, although a good idea for many people in specific circumstances, can’t match the benefits of real, whole foods such as fruits and vegetables. Dietary supplements, if consumed, should be used to help fill in the gaps, and “supplement” a sound nutrition plan.
The focus of this aricle is to explore the function, need, and benefits of micronutrients among athletes and serious exercisers. To read more on the major vitamins and minerals, check the articles on www.coreperformance.com website. This article addresses micronutrients in general.
By the Numbers
1,600 — You may need a dietary supplement if you consume less than 1,600 calories a day. Some nutritionists suggest that less than 1,900 calories a day might indicate the need for certain supplements.
340% – ½ Cup of carrots provides 340% of the RDA of Vit A.
380% – 1 red bell pepper provides 380% of the RDA of Vit C.
How They Work
Micronutrients are essential for almost everything that goes on in the body, from resisting infection and strengthening the immune system to something very important for athletes — repairing muscle tissue. Here are other specific functions of micronutrients:
• Vitamins activate enzymes, which are proteins that trigger biological reactions in the body.
• Minerals such as sodium and potassium control the balance of water.
• Chromium, iron, and magnesium assist various chemical processes.
• Folic acid and vitamin B12 assist in the production of blood cells.
• Vitamins C and D help in the formation of bones, cartilage, and connective tissue.
• Vitamin C is an antioxidant, which may protect the body against damage due to free radicals.
• Vitamin C and other micronutrients are involved in energy metabolism.
• Micronutrients protect against diseases.
Performance Nutritionist Amanda Carlson from Athletes’ Performance explains how phytochemicals work to protect against diseases: “Phytochemicals (a type of micronutrient that has at least a thousand varieties) may act like antioxidants to help protect and regenerate essential nutrients and/or work to deactivate cancer-causing substances. Eating a variety of colorful, phytochemical-rich fruits and vegetables has been associated with a lower risk of some chronic diseases such as cancer and heart disease.”
There is little research showing that vitamin or mineral supplements can enhance athletic performance. However, given the additional stress athletes place on their body and the importance of micronutrients on overall health, with a sound nutrition plan in place, multivitamin/antioxidant supplementation may be warranted.
It’s important to ensure that a product is guaranteed to be safe, pure, potent and bioavailable and provides the right amount of vitamins and minerals. Although often rare it is true, in fact, that there is a risk of oversupplementation. Too much vitamin C, for example, may result in the formation of urinary stones and can inhibit the absorption of copper. Megadoses of vitamin B6, according to the authors of Sport Nutrition, can cause a condition called sensory neuropathy, a malfunction of the nervous system. Pregnant women who get excessive amounts of preformed vitamin A (in the form of retinol) risk birth defects.
However, there are groups of exercisers and athletes who should consider micronutrient supplements because they are missing something due to the poor quality or consumption of food, prescribed medications, or per the requirements of their sport. Athletes who participate in weight category sports, such as boxers, wrestlers, and weight lifters, as well as gymnasts and dancers, may be at risk for vitamin and mineral deficiencies, due to their limited food intake.
Other more evident athletes who might need supplements are vegetarians (possibly short on nonheme iron), amenorrheic females (commonly low in calcium) and those who train and compete in extremely hot environments (possibly deficient in iron, zinc, magnesium).
If you are an athlete worried about low vitamin intake, consult with a registered dietitian with experience in sports nutrition and/or your doctor before making a decision regarding either vitamin or mineral supplementation.
Sources
The best sources of micronutrients, according to the Mayo Clinic are whole foods. Whole foods contain more than one micronutrient. Oranges, for example, contain vitamin C, carotene, and calcium, just to name a few. The most nutritious, least expensive, and most available whole foods are fruits, vegetables, and whole grains.
Applications for Athletes
All of us, athletes and non-athletes, need micronutrients. Most of us get the micronutrients we need from a well-balanced diet. Micronutrient supplements are not always necessary and very few studies show improved performance. Those who don’t consistently get a well-balanced diet may need outside help in the form of supplements. Weight-sensitive athletes, vegetarians, and those who train in hot climate are examples. Talk with your doctor or with a registered dietitian who works with athletes before making a decision regarding vitamin and/or mineral supplements.
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