Micronutrients are those nutrients which our body needs in smaller amount. Generally, they include vitamins and minerals only. Since, human body can’t produce vitamins and minerals we must obtain micronutrients from external sources (food sources) .
Vitamins are the organic compounds made by plants and animals which can be broken down by heat, acid or air. They are necessary for energy production, immune function, blood clotting and other functions.
Where as, minerals are inorganic, exist in soil or water and cannot be broken down. Minerals play an important role in growth, bone health, fluid balance and several other processes.
Depending on their function, certain micronutrients also play a role in preventing and fighting diseases.
Types of Micronutrients :-
Vitamins and minerals are divided into four categories, they are :
- Water-soluble vitamins- B1, B2, B3, B5, B6, B7, B9, B12, C.
- Fat Soluble vitamins- A, D, E, K
- Macrominerals- Ca, P, Mg, Na, Cl, K, S
- Trace minerals- Fe, Mn, Cu, Zn, I, F, Se
Health Benefits :
Every micronutrient are extremely important for the proper body functioning.
Consumption of an adequate amount of various vitamins and minerals is beneficial for optimal health and even help fight diseases.
Many of these micronutrients are antioxidents which may protect against cell damage.
Moreover, the body builder or athelets are working more than a common person and their metabolism and general nutrient requirement is always higher than normal humans. It will be merely possible to fulfill their nutrients demand from their normal daily diet, so the supplementation plays a major role in their life.
Since our body requires micronutrients in specific amount, their deficiencies and surpluses may lead to negative health issues. If there is any risk of a specific deficiency, consult a doctor before starting the supplementation.
Deficiency :
Normally we get an adequate amount of micronutrients from our diet, but there are still some population who do not get the sufficient amount of it because of certain condition say it be geographical region, any condition/illness, any religious issue. They don’t get the proper amount of nutrition leading to deficiency disorders. Some of are given below.
- Vitamin D – Major source of vit D is the Sunlight. Vit D deficiency leads to decreased bone strength and density.
- Vitamin B12 – It’s deficiency leads to anaemia, nervous system dysfunction, weakness and fatigue.
- Vitamin A – Deficiency causes loss of vision, night blindness and Blurness.
- Vitamin C – Deficiency causes Scurvy. Leading to bleeding gums and wound takes time to heal.
- Vitamin K – Deficiency leads to slower blood clotting.
- Calcium – Deficiency causes bone weakness and muscle stiffness.
- Iodine – Deficiency causes Goiter, i.e. swelling of the thyroid gland around the neck and metal retardness in children.
- Iron – Deficiency causes Anaemia and weakness.
- Zinc – Deficiency causes infections, weight loss, emotional disturbance, dermatitis, delayed wound healing, etc.
Toxicity :
Toxicity of micronutrient is less common than deficiency.
When the micronutrients are consumed more than the adequate amount or overdosed, mainly the fat soluble vitamin A, D, E and K as these nutrients can be stored in the liver and fatty tissues. The can be excreted from the body same as the water soluble vitamins.
The micronutrients toxicity mainly occurs due to overuse of supplements, toxicity is minimally seen in food sources. The sign and symptoms of the toxicity varys with nutrients.
Relation with Exercise :
Individual doing any kind of exercise, let it be gym or any athletic sports. Their optimum nutritional requirement is always higher than a normal person moreover they have a higher metabolic rate. Thus, they are unable to get sufficient amount of nutrients from their daily meals so they require additional external source of nutrition through the supplements.
Commonly they use Multivitamin and Multimineral tablets to satisfy their need.
Some of the major micronutrients used by Bodybuildings are Zinc, Magnesium, Calcium, Vit D3 and Vit B12.
Summary :
Small amount of nutrients which our body needs are called micronutrients, they are further classified into Mactominerals , Trace minerals, water and fat soluble vitamins.
They are needed for energy production, immune function, blood clotting, wound healing, bone health, fluid balance and other processes to undergo.
To achieve the adequate amount of micronutrients we should always focus on a balanced diet containg varienty of foods.
Caution :
For any kind of supplement consumption. One should always consult a doctor first. Otherwise they can also go for a blood work and consult an expert of that field before consuming any kind of supplements.