In the world of health and wellness, it’s easy to become fixated on the macronutrients—those familiar carbohydrates, proteins, and fats that form the foundation of our diets. But what about the unsung heroes of nutrition, the micronutrients?
These tiny powerhouses—vitamins and minerals—work silently behind the scenes, fueling countless bodily functions that keep us vibrant and well-balanced. Yet, many believe that their diet automatically meets all these needs. This post aims to unveil the truth about micronutrients and empower you with the knowledge to take charge of your nutrition.
Understanding micronutrients
Micronutrients may be required in smaller quantities than macronutrients, but their impact on your health is anything but minor. While macronutrients provide energy and structure, micronutrients are the catalysts that drive biochemical reactions essential for your body to function optimally. Imagine them as the spark plugs in an engine—they ignite the processes that keep you moving smoothly.
In contrast to macronutrients, which we consume in grams, micronutrients are needed in milligrams or even micrograms. Despite their small required amounts, deficiencies in these nutrients can lead to significant health issues. Vitamins like A, C, D, and B12, and minerals such as magnesium and calcium, play roles ranging from supporting immune function to strengthening bones.
However, due to the high amount of processed foods nowadays and its ensuring loss of nutritional value, we encounter more and more micronutrient shortages. This is when supplementation is recommended. Do keep in mind that supplements never replace a
well-balanced diet.
Sources of micronutrients
Mother Nature has provided us with a rich tapestry of foods that are abundant in micronutrients. Leafy greens, vibrant fruits, lean proteins, and whole grains are just a few examples of foods that pack a powerful micronutrient punch. A colorful plate is not only visually appealing but also a sign that you’re getting a variety of essential nutrients.
A balanced diet is your first line of defense in meeting your micronutrient needs. Aim to fill your plate with a rainbow of foods to ensure you’re getting a diverse range of vitamins and minerals. Each color represents a unique set of nutrients that collectively contribute to your overall well-being.
Which micronutrients do we need?
Don't worry about these:
Vitamine C (until 55): Your body makes enough antioxidants on its own and you’ll get enough through nutrition.
B-Vitamines (except B12): You’ll get this through nutrition.
You do need these:
Vitamine A: Cell growth (muscle cells), testosterone levels, healthy bones and a strong immune system.
Vitamine D: Healthy bones, cell growth, healthy calcium levels and mental health.
Vitamine K (2): Prevents blood clotting and sends calcium
to the bones.
Natrium: Electrolyte balance. If you sweat a lot, you need extra salt (sodium).
Kalium: Balances the potassium-sodium ratio, this is important for the pH balance.
Magnesium: DNA repair, bone formation and nerve conduction.
Selenium: Protection against free radicals and for a good thyroid fuction.
B12: Proper functioning of the nervous system and for the production of red blood cells.
Essential micronutrients and their functions
Vitamine A
Vitamin A plays a crucial role in maintaining healthy eyes, skin, teeth, immune system, and fertility. Sources of vitamin A include butter (artificially added), liver, fish, and egg yolks. However, the amounts we typically consume through these sources is not optimal. Especially when it comes to muscle growth, as vitamin A is directly linked to testosterone. It’s important to note that if you frequently consume liver products, taking additional vitamin A supplements is not advisable and can even be dangerous. Always consult with a dietician before making any decisions regarding vitamin A supplementation.
Quantity: When taking, for example, cod liver oil, one softgel is usually sufficient.
Vitamine D3
Vitamin D3 is beneficial for your muscles. It helps keep your muscles strong and flexible. In addition, it has other good qualities: it contributes to a healthy immune system, supports the process of cell renewal and enhances calcium absorption in the bones. We recommend taking vitamin D supplements only during the winter. In the summer, you are likely to receive enough vitamin D through sunlight exposure.
Quantity: We recommend taking approximately 50 mcg of vitamin D3 during the winter and when engaging in active sports. If you regularly expose yourself to sunlight during the winter, you can reduce this amount by half or even eliminate it entirely.
Vitamin K2
This vitamin is found in fermented products such as sauerkraut, certain cheeses, and fermented soybeans. Unfortunately, we often don’t consume enough of these sources. Vitamin K2 helps ensure that absorbed calcium is properly directed to where it belongs: your bones.
Quantity: If you take vitamin D supplements during the winter, it is recommended to also supplement with vitamin K2. Take approximately 100 mcg every other day.
Magnesium
The primary role of magnesium is to repair cells after they have been damaged. That’s why you need relatively high levels
of magnesium when engaging in strength training to maintain smooth and strong muscles. Additionally, magnesium contributes
to the metabolism of carbohydrates, proteins, and fats to obtain energy. This is why magnesium can help reduce energy deficiency and contribute to overall fitness. Magnesium is mainly found in spinach, broccoli, and avocado, but the quantity in these foods is often insufficient.
Quantity: One tablet per day containing 400mg of magnesium.
Multivitamin
Taking a good multivitamin is an important supplement to your daily nutrition. The more you exercise, the more your body requires vitamins and minerals. By taking a multivitamin, you help boost your immune system and reduce the risk of illness or the flu.
Selecting a high-quality multivitamin is crucial for supporting your daily nutrition, especially as your exercise routine intensifies. A well-chosen multivitamin can enhance your immune system and help reduce the risk of illnesses.
However, not all multivitamins are created equal. The quality can vary significantly between brands. To assist you in making an informed choice, we’ve found a comprehensive guide that evaluates and tests 10 different multivitamin brands. Leef Puur Natuur offers insights into the best options available for adults, children, women over 50, and pregnant women.
Quantity: One tablet per day
The need for supplements
Despite our best efforts, nutrient deficiencies can still occur due to factors like soil depletion, processed foods, dietary restrictions, and absorption issues. In these cases, supplements can bridge the nutritional gaps and ensure your body gets the micronutrients it needs for optimal function. It’s important to recognize that supplements should complement, not replace, a balanced diet. They provide a convenient solution for individuals with specific dietary needs or those who struggle to meet their nutrient requirements through food alone.
Recommendations for supplementation
Before starting with a supplement regimen, it’s crucial to consult with a healthcare professional to identify your specific needs. Commonly recommended supplements include multivitamins to cover a broad spectrum of nutrients, vitamin D3 for regions with limited sunlight, magnesium for muscle function, and omega-3 fatty acids for heart and brain health.
Supplements can play a valuable role in enhancing your nutrition, but they should be used mindfully and in conjunction with a well-rounded diet.
Conclusion
Micronutrients may be small, but their impact on your health is immense. Understanding their importance and ensuring you meet your micronutrient needs can lead to a more vibrant and fulfilling life. Remember, a balanced diet is the foundation of good nutrition, and supplements can be valuable allies when necessary.
Empower yourself with the knowledge to make informed choices about your nutrition. Consult with a registered dietitian or healthcare provider to tailor a plan that meets your individual needs. Whether you’re aiming to enhance your fitness, boost your energy levels, or simply optimize your overall well-being, a focus on micronutrients can be a powerful step in your wellness journey.
Do you need help with nutrition and wellbeing? Our personal trainers are more than happy to help you become the best version of yourself.
Disclaimer: Always consult with a registered dietitian or healthcare provider before starting any new supplement regimen. Your health is unique, and a personalized approach is key to achieving your goals.
