Dialing in your protein and calories? Great. But if you’re dragging through workouts, recovering slowly, or feeling off despite “doing everything right,” you might be missing key **micronutrients**. These small but powerful vitamins and minerals affect everything from sleep and energy to muscle repair and immune function.
Want a custom nutrition plan that covers everything? Hire a coach at Iron Alliances who’ll help you optimize performance from the inside out.
Micronutrients are the vitamins and minerals your body needs in small amounts to function. They regulate metabolism, hormone production, immune health, and recovery. Unlike macronutrients (protein, carbs, fats), you don’t need large amounts — but being deficient in just one can derail your goals.
Training hard but still tired? A coach can help spot the gaps in your micronutrient intake before they become performance killers — start here.
**Why you need it:** Magnesium supports muscle function, relaxation, sleep, and insulin sensitivity. It also helps regulate stress and mood — making it one of the most important minerals for athletes and lifters.
**Signs of deficiency:** Poor sleep, sore muscles, anxiety, fatigue, muscle cramps.
**Sources:** Pumpkin seeds, spinach, almonds, black beans, dark chocolate, and magnesium glycinate supplements.
**Why you need it:** This hormone-like vitamin supports bone health, testosterone levels, immune resilience, and mood. Deficiency is extremely common, especially in winter or in people who train indoors.
**Signs of deficiency:** Fatigue, depression, frequent colds, low testosterone.
**Sources:** Sunlight (15–20 min daily), salmon, sardines, egg yolks, fortified dairy, or D3 supplements.
**Why you need it:** Iron is essential for red blood cell function and oxygen transport — it powers your endurance and energy.
**Signs of deficiency:** Cold hands/feet, dizziness, shortness of breath, constant fatigue. Women, runners, and vegetarians are at higher risk.
**Sources:** Red meat, spinach, lentils, chickpeas, and iron-fortified cereals. Pair with vitamin C for better absorption.
**Why you need them:** Omega-3s reduce inflammation, support brain health, and aid in joint recovery. Most diets are overloaded with omega-6 fats, leading to poor recovery and higher injury risk.
**Signs of deficiency:** Joint pain, mental fog, skin issues, poor recovery between sessions.
**Sources:** Salmon, sardines, chia seeds, flaxseed oil, walnuts, or fish oil supplements (look for high EPA/DHA content).
**Why you need it:** Zinc is crucial for immune function, wound healing, testosterone production, and protein synthesis.
**Signs of deficiency:** Low libido, slow healing, frequent illness, loss of appetite.
**Sources:** Oysters, beef, pumpkin seeds, cashews, eggs, and fortified cereals.
Common warning signs include fatigue, irritability, brittle nails, poor sleep, and weakened recovery. Bloodwork can help confirm issues, but most lifters can correct deficiencies with smarter food choices and occasional supplementation.
Use our protein intake guide to make sure your base diet supports your micronutrient needs too.
Micronutrients are small in dose, but massive in impact. You can’t out-train a deficiency. Eat a wide variety of whole foods, rotate your vegetables, and use smart supplements when needed. Recovery, energy, and strength all depend on what’s on your plate — not just what’s on your program.
Get a coach who understands lifter nutrition from the inside out. Stop guessing. Start recovering.