Essential Micronutrients & Ergogenic Aids for Athletes: Fuelling Performance Safely and Effectively
- Lily Hitchings
- 3 hours ago
- 5 min read
In the world of sports nutrition, macronutrients such as carbohydrates, proteins, and fats often dominate the conversation. However, micronutrients—vitamins and minerals required in small amounts—are just as critical, especially for athletes pushing their bodies to the limit. These essential nutrients support countless physiological functions, including muscle contraction, oxygen transport, energy production, and immune defense. When paired with scientifically supported ergogenic aids, athletes can optimize performance, delay fatigue, and enhance recovery.
Essential Micronutrients for Athletes
Iron
Iron is a vital mineral that plays a central role in oxygen transport and energy metabolism. It forms part of hemoglobin in red blood cells, which carries oxygen from the lungs to working muscles. Athletes, particularly endurance athletes and menstruating females, are at a higher risk of iron deficiency due to increased losses through sweat, the gastrointestinal tract, and menstruation. Symptoms of deficiency include fatigue, poor recovery, and reduced performance.
Iron-rich foods include red meat, poultry, lentils, beans, tofu, spinach, and iron-fortified cereals. Vitamin C enhances iron absorption, so combining iron-rich foods with citrus fruits or peppers is beneficial. When dietary intake is insufficient or iron levels are low, supplementation may be necessary.
Vitamin D
Vitamin D is crucial for bone health, muscle function, and immune regulation. It helps the body absorb calcium, supports muscular strength, and reduces inflammation. Athletes training indoors, in northern latitudes, or with darker skin tones are particularly vulnerable to deficiency, especially during the winter months.
While small amounts can be obtained from fatty fish, egg yolks, and fortified dairy, most of our vitamin D comes from sun exposure. If sun exposure is limited, a supplement may be necessary. Informed Sport-certified options include BetterYou DLux 1000 IU Vitamin D Spray and Healthspan Elite Vitamin D3, both offering effective and tested forms of vitamin D supplementation.
Magnesium
Magnesium is a key player in over 300 enzymatic reactions, including those involved in energy production and muscle contraction. It also helps regulate nerve function and plays a role in muscle recovery. Intense training, sweat loss, and inadequate dietary intake can lead to low magnesium levels, contributing to muscle cramps, fatigue, and impaired recovery.
Good dietary sources include nuts, seeds, legumes, leafy greens, and whole grains. Athletes with higher sweat losses may benefit from supplementation. Informed Sport-approved magnesium products include Kinetica Magnesium and Myprotein Magnesium Tablets, both of which offer safe and tested doses to support performance and recovery.
Calcium
Calcium is best known for its role in building and maintaining strong bones, but it's also essential for muscle function and nerve signaling. Athletes with low dairy intake or those following plant-based diets may not meet their calcium needs through food alone, increasing the risk of stress fractures and bone-related injuries.
Dairy products, fortified plant-based milks, tofu, and leafy greens are excellent sources. Supplements should only be used if dietary intake is consistently low or if advised by a nutrition professional.
B Vitamins (B1, B2, B6, B12, Folate)
B vitamins are fundamental for energy metabolism, red blood cell production, and neurological function. Active individuals have increased requirements due to greater energy demands and losses through sweat. Inadequate intake can result in low energy, poor concentration, and compromised performance.
B vitamins are found in whole grains, meat, dairy, eggs, legumes, and leafy greens. Vegan or vegetarian athletes may need to supplement with B12, as it's primarily found in animal-based foods. Informed Sport-approved B vitamin supplements include Klean B-Complex and Active Iron & B Complex Plus.
Safe Supplementation with Informed Sport
When food intake doesn’t meet the athlete’s micronutrient needs—due to dietary restrictions, high training loads, or poor appetite—supplements can help bridge the gap. However, supplement safety is a top priority. The Informed Sportcertification guarantees that products have been batch-tested for banned substances and meet quality standards for elite sport.
Before introducing any supplement, it’s important to consult with a registered dietitian or sports nutritionist. Over-supplementation or incorrect usage can lead to imbalances, toxicity, or reduced performance. With expert guidance and certified products, athletes can safely support their nutritional needs.
Ergogenic Aids: Enhancing Performance Legally and Effectively
Ergogenic aids are substances or strategies that improve athletic performance. While some are scientifically validated and widely used in elite sport, others are ineffective or potentially unsafe. Here, we focus on well-researched ergogenic aids that are legal, safe, and available through Informed Sport-certified products.
Caffeine
Caffeine is one of the most well-researched and effective ergogenic aids. It acts as a stimulant by blocking adenosine receptors in the brain, reducing perceived exertion, and enhancing alertness, endurance, and high-intensity performance.
The optimal dose is 3–6 mg per kg of body weight, taken around 45–60 minutes before exercise. Individual tolerance varies, so starting with a lower dose is advised. Trusted Informed Sport options include ProPlus Caffeine Tablets and Science in Sport (SiS) GO Caffeine Gels, both providing convenient, measured doses.
Creatine Monohydrate
Creatine helps regenerate ATP—the primary energy currency for short bursts of high-intensity activity. It improves strength, power output, sprint performance, and lean muscle mass, making it ideal for strength and power athletes.
A standard loading protocol involves taking 20 grams per day (split into 4 doses) for 5–7 days, followed by a maintenance dose of 3–5 grams daily. Some prefer skipping the loading phase and using the maintenance dose consistently. Informed Sport-certified creatine products include Kinetica Creatine and Myprotein Creatine Monohydrate.
Beta-Alanine
Beta-alanine is a precursor to carnosine, which helps buffer lactic acid in muscles. It’s particularly useful for activities lasting 1–4 minutes, such as 400m sprints or rowing.
The recommended dose is 3.2–6.4 grams daily, taken over several weeks to build up carnosine stores. While beta-alanine can cause a harmless tingling sensation (paresthesia), splitting the dose or using slow-release formulas can minimize discomfort. Trusted products include CNP Pro Beta-Alanine and Optimum Nutrition Beta-Alanine.
Optimal performance isn't just about how hard you train—it's also about how well you fuel and recover. Micronutrients support critical bodily functions that influence endurance, strength, and recovery. When diet alone doesn't suffice, supplements can fill in the gaps, but safety and efficacy must always come first. Informed Sport-certified products provide athletes with peace of mind and assurance of quality.
Ergogenic aids, when used strategically and responsibly, offer additional performance benefits. Caffeine, creatine, beta-alanine, and nitrate are supported by strong evidence and widely used in elite sport. But remember, there’s no one-size-fits-all approach—personalization and professional advice are key.
At Nutrition & Co, we believe in a science-backed, food-first approach to fuelling performance. Whether you're looking to optimize your micronutrient intake, explore safe supplementation, or incorporate proven ergogenic aids into your training plan, our team of qualified sports nutritionists is here to help. We offer personalised consultations, Informed Sport-approved supplement recommendations, and performance-focused nutrition plans tailored to your sport and goals.
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