Micronutrients play significant roles in supporting your performance. They can directly influence your energy levels, muscle maintenance, and recovery, and reduce your risk of illness or injuries. Although all nutrients are important, let's have a look at the 5 you should be paying attention to when it comes to fitness:

1) Vitamin D

According to studies, increasing vitamin D intake in athletes may help reduce joint pain, promote muscle growth, increase strength and improve performance important for overall muscle function.

Since vitamin D is absorbed from sunlight and stored in the body, meat, including seafood and eggs contain a natural source. Plants are not able to absorb and store vitamin D the same, so for vegans, the best sources of vitamin D are direct sunlight, or fortified foods like orange juice, plant milk, and cereals.

2) Vitamin E

Acts as a natural antioxidant helping to calm the effects of physical stress and may also help improve aerobic fitness The immune function may be suppressed for multiple hours after training, therefore upper respiratory infections may be more common among athletes, leaving them more susceptible to infection. Some research suggests that if you’re doing a lot of conditioning, eating a diet high in vitamin C and E may help prevent you from getting sick.

3) Vitamin B12

Vitamin B12 is important for the production of red blood cells that deliver oxygen to your muscles as well as protein synthesis for building and repairing muscle and poor intake can lead to anemia and significant impacts on overall energy levels and performance. Research suggesting higher needs for athletes is limited, vegan athletes and those who restrict calories may be at higher risk of deficiency

4) Iron

Iron carries oxygen through your body to your muscles to keep your energy levels in check. This is extremely important during exercise and recovery. When iron is lacking in the diet muscles can feel fatigued and the immune system can suffer. According to research, you can pair iron foods with options high in vitamin C, like fruits and vegetables, to help increase your absorption by up to 4 to 6 times the amount. And avoid drinking coffee, tea, or dark sodas with meals, as the caffeine in these drinks can decrease iron absorption. Vegan athletes may need more iron in their diet than meat-eaters because the type of iron from plants, which is not as easily absorbed and used by the body as iron from meat

5) Calcium

Calcium is required for every muscle contraction in your body, including your heartbeat. For active individuals, this mineral is essential for maintaining healthy muscle function and bone health. Research also shows high calcium diets, specifically dairy, may even play a role in better weight management and increase fat burning.