How Micronutrients Influence Your Energy Metabolism

The human body requires a wide range of nutrients to function optimally. Some of these nutrients, known as macronutrients, are needed in large amounts – fats, carbohydrates, and proteins. Others are required in much smaller quantities. These are micronutrients, and while they’re needed in smaller doses, they play a central role in many metabolic processes.

Here, you’ll discover which micronutrients are essential for energy metabolism, how they work, and where you can find them.

What Are Micronutrients?

Micronutrients are vitamins and minerals that the body needs only in small amounts. However, that doesn’t make them any less important! Unlike macronutrients, they don’t provide energy in the form of calories, but they are vital components of hormones and enzymes essential for fundamental metabolic processes and cellular functions.

They play a key role in processes like cell division, enzymatic reactions, nerve impulse transmission, and the creation of neurotransmitters. Some micronutrients also act as antioxidants, protecting the body from free radicals.

The micronutrients required for overall health include the following vitamins:

• Vitamin A
• B vitamins
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K

And minerals:

• Potassium (major mineral)
• Calcium (major mineral)
• Magnesium (major mineral)
• Sodium (major mineral)
• Phosphorus (major mineral)
• Sulphur (major mineral)
• Chloride (major mineral)
• Iron (trace element)
• Copper (trace element)
• Iodine (trace element)
• Manganese (trace element)
• Selenium (trace element)
• Zinc (trace element)
• Fluoride (trace element)
• Chromium (trace element)
• Nickel (ultratrace element)
• Molybdenum (ultratrace element)
• Cobalt (ultratrace element)
• Silicon (ultratrace element)
• Vanadium (ultratrace element)
• Tin (ultratrace element)

Minerals are classified into major, trace, and ultratrace elements depending on the amounts present in the body. The biochemical roles of major and trace elements are well-documented, while the roles of ultratrace elements are less clear, though research suggests they may also be essential.

Despite the small amounts required, micronutrients are crucial for health, and deficiencies can have serious consequences. Globally, around two billion people suffer from nutrient deficiencies, particularly children and pregnant women. In countries like Germany, nutrient supply among healthy individuals is generally considered adequate, but there are exceptions, such as low intakes of vitamin D, iodine, and folic acid, or specific deficiencies in certain groups (e.g., vitamin A in young girls, vitamin E in children and seniors, and vitamin C in infants and older adults).

Micronutrient deficiencies are often not immediately apparent and may go unnoticed for a long time. Symptoms vary depending on the nutrient but often include general fatigue, exhaustion, difficulty concentrating, or insomnia.

Why Are Micronutrients Important for Energy Metabolism?

Energy is vital for the body to function – for movement, growth, development, and the immune system. This energy is derived from calories in macronutrients: fats, carbohydrates, and proteins.

To convert food energy into usable energy, the body relies on a complex system of metabolic processes regulated by hormones and enzymes. Micronutrients play a critical role here, acting as functional or structural components of these enzymes and hormones to ensure they perform their tasks effectively.

From energy intake and conversion to the production of cellular energy (adenosine triphosphate, or ATP), micronutrients are indispensable at every stage.

Key vitamins and minerals for energy metabolism include:

• Vitamin B1 (Thiamine): Supports carbohydrate and amino acid metabolism and nerve impulse transmission.
• Vitamin B2 (Riboflavin): Involved in numerous enzymatic reactions, including protein metabolism, and supports the metabolism of other B vitamins.
• Vitamin B6 (Pyridoxine): Aids amino acid and carbohydrate metabolism, neurotransmitter production, and the synthesis of vitamin B3.
• Vitamin B12: Works with folic acid for cell division and DNA synthesis, and plays a role in fat and amino acid metabolism.
• Niacin (Vitamin B3): Essential for cell metabolism, including carbohydrate, amino acid, and fat breakdown.
• Pantothenic Acid (Vitamin B5): Supports the synthesis and breakdown of fatty acids, cholesterol, and carbohydrates.
• Biotin (Vitamin B7): Crucial for carbohydrate, amino acid, and fat metabolism, as well as gene regulation and DNA repair.
• Vitamin C (Ascorbic Acid): An antioxidant that protects cells and supports collagen production for connective tissue, bones, and teeth.
• Calcium: Essential for cellular respiration and ATP production.
• Copper: Involved in connective tissue formation, nerve protection, and acts as an antioxidant.

Where Do You Get Micronutrients?

If your diet lacks sufficient micronutrients, your energy balance may suffer. Energy intake, conversion, and distribution can become inefficient, leading to fatigue and reduced motivation. Since the body cannot produce most micronutrients, they must be obtained through diet – the exception being vitamin D.

Foods rich in micronutrients that support energy metabolism include:

• Fresh vegetables and fruits (e.g., broccoli, mushrooms, spinach, bananas, raspberries)
• Legumes (e.g., lentils, beans, chickpeas, peas, corn)
• Whole grains and seeds (e.g., bran, wheat germ)
• Nuts and seeds (e.g., peanuts, almonds, sunflower seeds, sesame)
• Dairy products (e.g., milk, yoghurt)
• Eggs
• Fish (e.g., sardines, mackerel, salmon, tuna)
• Meat (e.g., liver, kidneys, lean cuts)

A balanced, varied diet is the best way to ensure adequate micronutrient intake. Experts recommend at least five servings of fruit and vegetables daily, alongside fibre-rich grains and healthy fat and protein sources.

Supplementing with products like AG1 can further support nutrient intake. While AG1 does not replace a balanced diet, it can be a helpful addition to a healthy routine.