Featured Interview
Continuing our focus on micronutrients, Move Nutrition Editor Elyse Lovett sits down with Dr. Libby—biochemist, nutritionist, and author of Fix Iron First—to dive into the critical but often misunderstood role iron plays in energy, metabolism, and overall well-being. With her signature blend of science and storytelling, Dr. Libby breaks down how even “functional” iron deficiency can quietly undermine health in athletes and everyday active individuals alike.
Key Takeaways from the discussion
Iron is the First Domino Dr. Libby argues that optimizing iron stores is foundational—many downstream symptoms like fatigue, low energy, or poor mood won’t resolve until iron is corrected.
Functional Deficiency Is Often Overlooked< Even if lab values are within “normal” ranges, active individuals—especially women—can experience symptoms of iron depletion long before reaching clinical anemia.
Menstruating Women Are at Highest Risk Monthly blood loss combined with exercise and dietary gaps makes this group the most vulnerable to iron insufficiency, even with a healthy diet. .
Not All Iron Supplements Are Equal
Iron bisglycinate is favored for its high bioavailability and reduced gastro effects, and cautions against traditional ferrous sulfate forms that are often poorly tolerated.
Energy, Sleep, Mood—and More—Depend on It Adequate iron supports oxygen delivery, neurotransmitter synthesis, and metabolic function, making it crucial for performance, recovery, and quality of life.
Overview Article: Micronutrients
Micronutrients in Athletes:
What Matters and What’s Just Hype
by Elyse Lovett, Move Nutrition Editor
Athletes and those living a healthy lifestyle are tough on the outside – fit, strong, and capable. When we look “inside,” micronutrients are fueling the bodies – powering muscles, supporting energy, keeping bones strong, and making sure the immune system is not hitting the snooze button on game day. Micronutrients are vitamins and minerals your body needs in just the right amounts for various physiological functions to maintain health.
Let’s go back to the fundamentals: there are two main categories of micronutrients that your body depends on every day. Vitamins are organic compounds (carbon-based) which come from plants and animals that support metabolism, strengthen immunity, and promote growth and development. There are 13 essential vitamins divided into two groups including fat-soluble (A, D, E, and K) and water-soluble (B-complex and C). Minerals, on the other hand, are inorganic elements that come from earth and water and are absorbed by plants and animals which regulate fluid balance, build and maintain bone strength, and support oxygen transport. Minerals are often referred to in two groups – microminerals which are needed in larger amounts such as calcium, magnesium, sodium, and potassium, and trace minerals which are needed in smaller amounts such as iron, zinc, selenium, and chromium.
Key Micronutrients for Athletes
Several micronutrients stand out as important for energy, endurance, immunity, and recovery. Getting enough of these micronutrients can make a meaningful difference in performance, but many athletes may unknowingly fall short. Intense training increases nutrient turnover, sweat losses, and increased metabolic demands on the body. The symptoms of low micronutrient status can be extremely subtle or mistaken for over training, so it is important to assess and monitor levels.
B-vitamins
B-vitamins are essential for energy metabolism, red blood cell production, and overall performance, making them especially important for athletes and active individuals. B-vitamins do not directly provide energy like carbohydrates or fats; they act as coenzymes that help the body convert food into fuel. A 2023 study published in the International Journal of Medical Science looked at the effects of B-vitamin complex supplementation on exercise, performance, and fatigue. 32 healthy subjects received either a placebo or a vitamin B complex containing B1, B2, B6, B12, vitamin E, taurine, inositol, and calcium, for 28 days. The study showed that participants who took the complex ran significantly longer before exhaustion and had significantly lower blood levels of lactate and ammonia- two biochemical markers that contribute to muscular fatigue.[1]
For active individuals and athletes, energy demands are higher. Thiamine, riboflavin, and vitamin B6 are essential coenzymes involved in carbohydrate, fat, and protein metabolism, as well as red blood cell formation. During periods of physical exercise these vitamins can be used more rapidly, lost through sweat and urine, and required in greater amounts to support increased tissue repair. A study of 42 physically active college students revealed high rates of suboptimal B-vitamin status. After receiving modest B-vitamin supplementation, all three markers – B6 status, low riboflavin, and thiamine deficiency improved significantly[2]
For athletes and active individuals, optimizing B-vitamin intake can offer performance benefits whether through food sources such as whole grains, leafy greens, meat and eggs, or targeted supplementation to help the body sustain longer workouts, delay onset of fatigue, and support recovery post-exercise.
Iron
Iron is crucial for oxygen transport, energy production, and endurance – some of the core pillars of athletic performance. Iron allows for the production of hemoglobin and myoglobin which deliver oxygen to working muscles. Without adequate iron, athletes may experience fatigue, poor recovery, and reduced performance. A 2023 systematic review analyzed 11 studies involving athletes and found that iron supplementation had the most significant performance benefits in athletes with low baseline ferritin levels (<30ng/mL.) These athletes showed improvements on VO2Max, red blood cell volume, energy efficiency, and strength. Additional findings showed that timing of supplementation and adequate intake of vitamin D and B12 may optimize iron metabolism and performance outcomes.[3] Another recent study showed that iron supplementation aided in recovery of fatigue, rendered relief from tired feelings, and significantly improved the total mood disturbance (TMD) among male athletes.[4]
Female athletes may be particularly vulnerable to iron deficiency. Addressing low iron levels in this population is critical for physical performance, overall health, and recovery.
Magnesium
Magnesium is essential for energy production, muscle function, and electrolyte balance – all part of a healthy athletic performance. Magnesium is a cofactor in over 300 enzymatic reactions including ATP synthesis, muscle contraction, and protein formation. Lack of magnesium in athletes may cause muscle cramps, impaired recovery, and increased fatigue. A 2025 comprehensive reviewed looked at the essential roles of vitamin-D and magnesium in athletic health and performance. The review showed that both magnesium and vitamin D are important for performance, yet deficiencies are frequent and overlooked. Direct performance enhancing effects from supplementation results were mixed – some studies reported improvements in muscle performance and endurance while other showed nonperformance gains. The study noted that athletes fail to meet the RDA for magnesium possibly due increase loss through sweat land urine, especially in high heat conditions.[5]
Are some micronutrients just hyped up for athletes?
Some micronutrients are often overhyped for athletes. Vitamin E is popular for its antioxidant properties, but high-dose supplementation has shown little benefits in athletes. In addition, Vitamin A, while crucial for nonperformance benefits excess amounts can be toxic. Selenium plays a role in immunity (along with zinc and vitamin C) but most people get enough selenium through the diet. Trace mineral chromium is promoted for strength but research in athletes is minimal.
Other Considerations
Zinc and vitamin C work together to strengthen the body’s immune system supporting immune cell function, protecting against oxidative stress, and helping athletes stay healthy for gameday. Zinc is important for immune signaling and recovery and vitamin C acts as a powerful antioxidant.
Heavy training and hot environments increase electrolyte loss, especially sodium and potassium through sweat. If these electrolytes are not replenished this can lead to dehydration, cramps, and dizziness. Athletes should consider electrolyte-rich food and beverages to stay in balance.
Perspective on Food vs. Supplementation
My master’s in clinical nutrition tells me to write that meeting micronutrient needs should start with a nutrient-dense diet built around whole foods, fruits, vegetables, lean proteins, nuts, and seeds. My 15+ years’ experience in dietary supplement ingredients tells me food alone may not always be enough, and evidence supplementation can be a helpful tool to fill in nutritional gaps, correct deficiencies, and support athletic performance and recovery. The key is personalization guided by a quality diet and professional input to ensure athletes are getting what they need – of course without overdoing it. I will end with this – food first, but don’t be afraid to call in for backup. The trick is to correct the actual deficiencies and not fall for the “more is more” trap when it comes to micronutrients.
[1] Lee MC., Hsu YJ., et al. A Functional Evaluation of Anti-Fatigue and Exercise Performance Improvement Following Vitamin-B Complex Supplementation in Healthy Humans, A Randomized Double-Blind Trail. International Journal of Medical Science 2023
[2] Woolf, K., Hahn, N., et al. Nutrition Assessment of B-Vitamins in Highly Active and Sedentary Women. Nutrients 2017
[3] Solberg, S. and Reikvam H. Iron Status and Physical Performance in Athletes. Life. 2023
[4] Kapoor M., Sugita M., et al. Influence of Iron Supplementation on Fatigue, Mood States and Sweating Profiles on Healthy non-Anemic Athletes during a Training Exercise: A Double-Blind, Randomized, Placebo-controlled, Parallel-group study. Contemporary Clinical Trial Comm. 2023
[5] Domingues L., Nicole V., et al. The Importance of Vitamin D and Magnesium in Athletes. Nutrients. 2025
Subscribe for additional Move Nutrition Quarterly content like research updates, market insights, and more.