Get In Your Micros!

Hey TDG Family & Good Morning! 💪

Table of Contents

• Must Read Article💡

• Parker’s Breakdown: Micronutrients 🔑

• The Study 📖

Sign up HERE for more weekly fitness information!

Must Read Article💡

Micronutrients have major impact on health

Being deficient in vitamins and minerals (Micronutrients) can result in an overall poor well-being in life and can lead to many dangerous outcomes!

In this article by Health.Harvard.Edu, they discuss the importance of getting all of your micronutrients in. Here are a couple of the main points. 👇👇

• A balanced diet with a variety of nutrient-dense foods is the best way to meet vitamin and mineral needs.

• Micronutrients are essential for maintaining brain, muscle, bone, nerves, skin, blood circulation, and immune system health.

• Even small deficiencies in micronutrients can lead to diseases and contribute to major illnesses like heart disease, type 2 diabetes, cancer, and osteoporosis.

• Nearly 30 vitamins and minerals are considered essential, meaning the body cannot produce them in sufficient amounts and must obtain them through diet.

Parker’s Breakdown: Micronutrients 🔑

Getting enough micronutrients is essential for maintaining high energy levels, good mental health, optimal recovery, and overall well-being. Micronutrients, including vitamins and minerals, act as cofactors in various biochemical processes that fuel your body and mind. For instance, B vitamins are crucial for converting food into energy, while magnesium supports muscle function and recovery. Deficiencies in these key nutrients can lead to fatigue, poor cognitive function, and slower recovery from physical activity.

The most effective way to obtain these micronutrients is through a well-balanced diet, as food sources are typically more bioavailable—meaning your body can absorb and utilize these nutrients more efficiently than from supplements. Whole foods provide a complex matrix of nutrients that work synergistically, enhancing their absorption and effectiveness.

If your diet is well-rounded but you're still experiencing symptoms of deficiency, it's wise to get a blood test to identify any remaining gaps. Targeted supplementation can then be used to address specific deficiencies, ensuring that your body gets exactly what it needs to perform at its best. Prioritizing micronutrient intake through diet and monitoring your levels ensures you're on the path to optimal health and performance.

The Study 📖

Acute and chronic effects of multivitamin/mineral supplementation on objective and subjective energy measures

This study looked at how a multivitamin/mineral (MVM) supplementation affects energy use and mood during exercise and brain tasks. Researchers gave 82 healthy, active young adults either MVM or a placebo for 28 days. Participants came to the lab four times: once for training, once to practice, and twice for testing (on day 1 and day 28). On test days, they ran on a treadmill for 30 minutes, then did 30 minutes of challenging brain tasks. Researchers measured how much energy participants used during these activities. They also asked participants how tired or stressed they felt. Some participants gave blood samples to check for vitamins and minerals. The study looked at effects on both the first day and after 28 days of taking the supplement.

Here is what they found:

• People felt less tired during exercise when taking MVM.

• Women felt less stressed during brain tasks when taking MVM.

• Men felt less mentally tired after 10 minutes of exercise with MVM.

• These effects were seen on both the first day and after 28 days.

• After 28 days, people taking MVM had higher iron levels in their blood.