Micronutrient guide for endurance athletes.

Carries oxygen in the blood. The most common deficiency in endurance athletes.

Involved in over 300 reactions including ATP production, muscle contraction and glycogen synthesis.

Supports bone density, muscle contraction and nerve signalling critical for high-impact sports.

Key electrolyte lost in sweat. Regulates muscle contractions and fluid balance.

Supports immune function, protein synthesis and testosterone regulation.

The primary electrolyte in sweat. Essential for hydration, performance and preventing hyponatraemia.

Powerful antioxidant that protects cells from oxidative stress generated during hard training.

Critical for ATP synthesis the primary energy currency every muscle cell runs on.

Supports iron metabolism, energy production and antioxidant defence.

Supports antioxidant defence and bone formation relevant for athletes with high oxidative stress.

Supports bone health, immune function and muscle power. Up to 40% of adults are deficient.

Supports immune function, vision and cell growth. Important for maintaining training consistency.

Fat-soluble antioxidant that protects cell membranes from oxidative damage during intense training.

Essential for bone metabolism and blood clotting. Works with vitamin D to build strong bones.

Supports immune function, collagen synthesis and acts as an antioxidant. Needs are higher in athletes.

Essential for red blood cell formation and nerve function. Plant-based athletes at high risk.

Works with B12 in red blood cell production. Important for oxygen-carrying capacity and cell repair.

Converts carbohydrates to energy. Requirements scale directly with training volume and carb intake.

Central to energy production from fats and carbohydrates. Exercise increases requirements.

Supports energy metabolism and DNA repair. Athletes with high energy turnover have elevated requirements.

Supports protein metabolism, glycogen breakdown and neurotransmitter production.

Helps modulate inflammation from training and supports cardiovascular and joint health.

One of the most well-researched ergogenic aids in sport. Reduces perceived effort and improves endurance.

Supports nerve function, fat metabolism and cognitive performance. Often overlooked in athlete nutrition.